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A dynamic vinyasa class with side body opening and oblique strengthening with a variation of mermaid pose from a low lunge. This class works with leg balancing and back body strengthening to build heat and stability in the body. Camel pose and cow face close this class to express the front body and the hips. A poem by John O’Donohue opens and completes your practice.

The gift of art is that it transcends space and time. 

Art awakens something within us. 

May we draw inspiration to create and express ourselves through breath and body. 

Style: Vinyasa

Duration: 60-minutes

Level: intermediate/advanced

Props: 2 blocks

Focus: variations of mermaid pose.

Location: Vancouver, BC

MusicPower Center Spotify Playlist

Poem to anchor the class:

May you listen to your longing to be free

May the frames of your belonging be generous enough for your dreams.

May you arise each day with a voice of blessing whispering in your heart

May you find harmony between your soul and your life

May the sanctuary of your soul never be haunted

May you know the eternal longing that lives at the heart of time

May there be kindness in your gaze when you look within

May you never place walls between the light and yourself

May you allow the wild beauty of the invisible world to gather you

Mind you and embrace you in belonging.

— For Belonging by John O’Donohue.

Opening Movement

One sound of Aum to bring your voice into the space.

Bharmanasana (tabletop) variation with arm circles to express the shoulders.

Anahatasana (heart pose)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold)

Tadasana (mountain pose)

Opening Flow

Tadasana (mountain pose)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (lunge)

Balasana (child’s pose)

Bhujangasana (cobra pose)

Adho Mukha Shvanasana (down dog)

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

Anjaneyasana (lunge)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 1 

Tadasana (mountain pose)

Tadasana Pavanmuktasana (standing knee to chest pose)

Anjaneyasana (lunge)

Adho Mukha Shvanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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

Adho mukha svanasana (down dog)

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

Virabhadrasana II (warrior 2 pose) variation with hands to elbows

  • Inhale and lift the elbows toward the sky
  • Exhale and take your elbows towards the back of your mat
  • Inhale and lift the elbows toward the sky
  • Exhale and take your elbows towards the front of your mat
  • Repeat several cycles

Anjaneyasana (lunge) variation

  • Lower the back knee to the ground
  • Interlace your finger and take your hands to your front thigh
  • Bend deep into your front knee and lower your pelvis
  • Bring your hands to the back of your head and press your head into your palms
  • Breathe into the front line of the body

Anjaneyasana (lunge) variation

  • Take the back knee off the ground
  • Bring your palms to either side of the front foot
  • Hug the inner thighs towards each other
  • Lighten your hands on the ground or take the hands to your waist
  • Breathe into this shape or extend your arms in line with your ears

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

  • Bend your extended knee
  • Stack the hips
  • Stay here and breathe

Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose) variation

  • Inhale and hold plank pose
  • Exhale and take both heels to one side
  • Keep your palms on the ground
  • Breathe into your side waist
  • Repeat the same sequence on the other side

**option to do this from the knees on the ground 

Anahatasana (heart pose)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2 

Utkatasana (chair pose) variation

  • Inhale and lift your arms toward the sky
  • Exhale and twist to one side
  • Inhale back through the center
  • Exhale and twist to the opposite side
  • Repeat several cycles

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose)

Chaturanga

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

Adho mukha svanasana (down dog)

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

Anjaneyasana (lunge) variation

  • Lower the back knee to the ground
  • Take your forearm to your front thigh, same arm to leg
  • Bend deep into your front knee and lower your pelvis
  • Bend your back knee and take your hand to your ankle
  • Breathe into the front line of the body
  • Option to move into a mermaid pose with your arms

Anjaneyasana (lunge) variation

  • Take the back knee off the ground
  • Bring your palms to either side of the front foot
  • Hug the inner thighs towards each other
  • Lighten your hands on the ground or take the hands to your waist
  • Breathe into this shape or extend your arms in line with your ears

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

  • Bend your extended knee
  • Stack the hips
  • Stay here and breathe

Urdhva Prasarita Eka Padasana (standing splits) at the back of your mat

  • Bend the knee of the extended leg
  • Take the same hand to the ankle of the lifted leg
  • Bring the lower hand to your calf
  • Stay here and breathe

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Phalakasana (plank pose) variation

  • Inhale and hold plank pose
  • Exhale and take both heels to one side
  • Keep your palms on the ground
  • Breathe into your side waist
  • Repeat the same sequence on the other side

**option to do this from the knees on the ground 

Anahatasana (heart pose)

Adho Mukha Shvanasana (down dog)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Uttanasana (forward fold)

Urdvha Hastasana (hands to sky)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Backbending Sequence

Ustrasana (camel pose) variation

  • Place the hands behind the head.
  • Take hands to the small of your back.
  • Place palms at your ankles or calves.
  • Hold and breathe into your front body.

Cooling Sequence 

Gomukhasana (cow face) with eagle arms

  • Stay upright or fold over your legs.

**if gomukhasana doesn’t serve, take a hip opener of choice.

Seated meditation or savasana to close.