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

• Place blocks under your hands
• Inhale and bend into your front knee, reaching the chest forward
• Exhale and straighten both legs, taking your hips up and back
• Repeat 5 cycles

Anjaneyasana (lunge) variation

• Take your blocks on the highest height and place them beside your hips
• Press your fingertips or palm down on the blocks and lift your chest
• Breathe into your upper spine and root down through all parts touching the ground

Makara Adho Mukha Svanasana (dolphin plank pose)

• Inhale at center
• Exhale and take both heels to one side
• Inhale back to the center
• Exhale and bring your heels to the opposite side
• Repeat several cycles

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

• Extend the palms to the sky
• Take your feet hip-distance
• Bend your knees and rest your ribs on your thighs
• Bend into one knee and take the same shoulder to your knee
• Breathe into the outer right hip
• Repeat the same pose on the opposite leg

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

• Take your hands behind your head and lean your head back into your palms
• Hug the belly button in and draw your pubic bone toward your ribs
• Take several breaths

Anjaneyasana (lunge) variation

• Place your palms on your front thigh
• Inhale and lift the chest
• Exhale and round your back as you take your chin to chest

Ardha Hanumanasana (half splits)

Makara Adho Mukha Svanasana (dolphin plank pose) variation

•  Keep your forearms on the ground and stack both heels to one side

Anantasana (Krishna’s couch)

Parsvo Vasithasana (side plank pose)

• Hold and breathe or take Lahari Flow

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.