A slow and strong vinyasa practice that opens with Prostration Namaskars, this class features core and back body strengthening to prepare you for backbends.
Leg balancing, twists, and Forrest-inspired core work are featured as you progress toward salabhasana (locust) and dhanurasana (bow) pose.
Style: Vinyasa
Duration: 60-mins
Level: intermediate/advanced
Props: 2 blocks
Focus: backbends, hip flexors
Location: Vancouver, BC
Music: True Love Spotify Playlist
Meditation
Come to a seat and close your eyes and deepen your breath.
Questions for contemplation:
Mantra
Bring your palms to stack over your heart.
Chant the bija seed mantra for the heart – YAM – 108 times
You can chant or be silent and receive the mantra.
Bija seed mantras do not have a definition – they don’t mean anything. It is a vibration that affects a particular point of the body; in this case, it is striking the heart chakra, Anahata.
10-15 breath to move as you like, options:
Come to Uttanasana (forward fold) at the back of your mat for a variation of Prostration Namaskars. Option to do the namaskars with your eyes closed or keep a soft gaze as you move.
May you move through the Protection Namaskars with the invocation of Prasad: an offering to something greater than you think you are.
2x Prostration Namaskars
Tadasana (mountain pose) with hands at heart
Urdvha Hastasana (hands to the sky) hold for 2-3 breaths.
Uttanasana (forward fold) hold for 2-3 breathes
Phalakasana (plank pose)
Chaturanga
Prostration pose hold for 2-3 breathes
Balasana (child’s pose) hold for 2-3 breaths.
Adho Mukha Shvanasana (down dog) hold for 2-3 breaths.
Come to Uttanasana (forward fold) at the back of your mat
Roll up to stand.
Tadasana (mountain)
Wave 1
Tadasana (mountain)
Tadasana Pavanmuktasana (standing knee-to-chest pose) variation
Virabhadrasana III (warrior 3) with hands at your waist
Tadasana Pavanmuktasana (standing knee-to-chest pose) variation
Ashta Chandrasana (high crescent lunge)
Anjaneyasana (low lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog) variation
Eka Pada Phalakasana (1-legged plank pose) variation
** You can always lower the knee of the foot on the ground and take this shape from a tabletop to lessen the intensity.
Eka Pada Phalakasana (1-legged plank pose) variation with nose to knee
Patita Tarasana (fallen triangle)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose) OR Urdhva Mukha Svanasana (upward dog)
Adho mukha svanasana (down dog)
Uttanasana (forward fold) at the BACK of your mat
Utkatasana (chair)
**Option to use a block between the inner thighs if you have low back issues – in this case, you will bring your hands to your outer legs and not to prayer.
Parivrtta Utkatasana (revolved chair) to the right side
Utkatasana (chair)
Parivrtta Utkatasana (revolved chair) to the left side
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank)
Chaturanga
Salabhasana (locust pose)
Roll over onto your back
Core Work – inspired by Forrest Yoga
Ardha Purvottanasana (reverse tabletop)
Uttanasana (forward fold)
Roll up to stand and repeat the same sequence on the other leg.
**Skip the floor core work on the second set.
Wave 2
Tadasana (mountain)
Parivrtta hasta padangusthasana (revolved hand-to-foot pose) variation
Tadasana Pavanmuktasana (standing knee-to-chest pose) variation
Nataraja (dancer pose) variation
** This variation is less of a back bend and more to release the psoas (hip flexors) that worked really hard in the two poses before.
Tadasana (mountain) with a Kriya to release
Backbends
Salabhasana (locust) OR Dhanurasana (bow)
Setu Bandha Sarvangasana (bridge) OR Urdhva Dhanurasana (wheel)
Core Work
Come to your back and bend your knees, interlace your hands behind your head
**This neutralizes the spine after backbends and creates length and stability at the low back.
Cooling Poses
Pavanmuktasana (wind release pose)
Ardha ananda balasana (half happy baby)
Supta kapotasana (reclined pigeon)
Supported fish pose with one block between your shoulder blades and the other behind your head.
Savasana or seated meditation to close.