Get moving right away with this strong Lila Flow yoga class that features leg balancing, core strengthening, and heart-opening. You’ll move through two short waves as you build toward Anuvittasana (standing backbend) as the peak pose. Hamstring and side body lengthening create space for a deeper breath, and dolphin plank pose activates the core stabilizers necessary to support deep back bending.
Style: Vinyasa
Duration: 60-minutes
Level: open
Props: 2 Blocks
Focus: core strengthening, heart-opening, standing backbends.
Location: Vancouver, BC
Music: Spotify Playlist It’s Known We Are Born
Wave 1
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation
Makara Adho Mukha Svanasana (dolphin plank pose)
Salamba Bhujangasana (sphinx pose)
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold) with hands interlaced at your back
Uttanasana (forward fold)
Tadasana (mountain pose)
Repeat the same sequence starting on the opposite leg.
Wave 2
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky) and interlace your palms
Tadasana Pavanmuktasana (standing knee to chest pose) with hip mandalas
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation
Ardha Hanumanasana (half splits)
Makara Adho Mukha Svanasana (dolphin plank pose) variation
Anantasana (Krishna’s couch)
Parsvo Vasithasana (side plank pose)
Adho mukha svanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2)
Utthita Parsvakonasana (extended side angle)
Urdhva Prasarita Eka Padasana (standing splits pose)
Tadasana Pavanmuktasana (standing knee to chest pose) with hip mandalas
Repeat the same sequence starting on the opposite leg.
Backbend Sequence
Anuvittasana (standing backbend)
Setu Bandha Sarvāṅgāsana (brideg pose)
Urdhva Dhanurasana (wheel pose)
Cooling Sequence
Jathara Parivartanasana
Savasana or seated meditation to close.