A steady vinyasa flow class with mandala flows builds toward a peak with Sirsansana A (headstand pose). Core and back strengthening help prepare the body to invert; you’ll move through several headstand variations, including a teddy bear stand and classic Sirsasana with leg variations including baddha konasana and upavistha. This class opens with a myth from Greece. Clara first heard this myth in the play “Hedwig and the Angry Inch” and loved it. It is Aristophane’s theory of the origin of love.

** If you’re in the first trimester of your pregnancy or the first few days of your moon, it’s recommended that you don’t invert.

*** If you have neck, shoulder, or wrist sensitivity, you may not want to invert.

Spotify Playlist: https://open.spotify.com/playlist/1k037J6d0gwxJA17V7Hm4J?si=1f172606828a4c51

Style: Vinyasa

Duration: 60-mins

Level: open-levels

Props: 2 blocks, 1 blanket

Focus: Shoulders, side waist, and hamstrings opening o inversion headstand, Sirsasana.

Location: Lila Familia Production Studio, Vancouver, BC

Opening Flow 

10-15 breath to move as you like, options:

• Balasana (child’s pose)
• Adho Mukha Shvanasana (down dog)
• Uttanasana (forward fold)
• Bidalasana (cat pose)
• Bitilasana (cow pose)

2x Sun Salutations opening to your breath.

Follow Clara’s cues or move at your own rhythm.

We’ll meet in mountain pose.

Wave 1

Tadasana (mountain pose)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Ashta Chandrasana (high lunge) variation

• Inhale and take the hands to the sky, straighten the back leg,
• Exhale and take the hands through prayer, bend the back knee,
• Repeat several cycles.

Eka pada adho mukha svanasana (3-legged dog) variation

• Hook the top leg around the bottom leg at the Achilles.

Eka Pada Phalakasana (1-legged plank pose) with the leg still hooked around the Achilles.

Virabhadrasana | (warrior 1)  variation with one arm behind the head to open the shoulders.

Parsvottanasana (pyramid pose) variation with arms aligned with the ears OR at the heart.

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)

Adho mukuha svanasana (down dog)

Eka pada adho mukha svanasana (3-legged dog)

Virabhadrasana || (warrior 2) variation with arms clasped behind the back.

Trikonasana (triangle pose) variation with arms clasped behind the back.

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Urdhva Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Peak Pose Prep

We’ll come into teddy bear headstand to prepare for our peak pose.

Come onto your hands and knees and take a seat with your heels on your bum.

If you’re coming into a teddy bear headstand, you’ll create a tripod with your head and hands placed on the earth.

1. Bring the crown of the head to the ground.
2. Take the hands back by the knees and turn your palm, so your fingertips face your head.
3. Lift your hips to the sky and come up to your tiptoes.
4. Walk your feet in.
5. Take one knee to one forearm and the other knee to the other forearm.
6. Stay here for 5-8 breaths.
7. Take child’s pose to rest and recover.

Wave 2

Adho mukha svanasana (down dog)

Virabhadrasana || (warrior 2)

Utthita Parsvakonasana (extended side angle pose)

Parsvottanasana (pyramid pose) variation

• inhale and bend deep into the front leg,
• Exhale and straighten the front leg.

Chaturanga

Bhujangasana (cobra pose) OR Urdhva Mukha Shvanasana (upward dog)

Adho mukuha svanasana (down dog)

Repeat the same sequence on the other leg.

Peak Pose Flow

We’ll do Sirsasana several times: feel free to move to a wall and use the wall as support OR simply take your legs up the wall in Viparita Karani if you’re not coming onto your head today.

** Those dealing with any wrist, neck, or shoulder sensitivity should avoid this pose unless you’ve consulted with a physician. 

Sirsasana A

1. Come to hands and knees, bring your forearms to the ground, grab opposite biceps to measure the distance from arm to arm.
2. Make a fist with your hands and set the first on the ground. Anchor through your fist and forearms on the earth.
3. Tuck the back of the head into your wrists at the base of your fists.
4. Ground the crown of the head on the ground.
5. Lift your knees as you take your hips to the sky.
6. Walk your feet in as far as you can toward your nose.
7. Press down firmly into your arms and come up to your tiptoes.
8. As you lift your feet from the ground, hug the knees into the chest; this activates more of the core strength to come up.

We’ll take several rounds of Sirsasana and play with several different leg variations: feel free to take a child’s pose or a pose that you prefer instead at any point and time. Listen to your body and rejoin me when you’re able.

Sirsasana variations:

• Legs extended to the sky.
• Legs split wide.
• Legs split forward and back.
• Baddha Konasana legs.
• Eagle legs.
• Tree legs.

Cooling Flow

Bhujangasana (cobra pose) variation with fingertips on the ground.

Sarvangasana (shoulder stand)

Halasana (plow pose)

Option to take:

• Supported bridge pose,
• Reclined spinal twist,
• Any other pose you wish to close with.

Savasana or seated meditation to close.