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Kurmasana (55-min) Vinyasa

A fluid vinyasa class lengthens the hamstrings, quadriceps, inner and outer thighs as you build towards the peak pose Kurmasana (turtle pose). Leg balancing and strengthening tone the legs, and you’ll move through a Prana Flow core exercise to ignite the abdominals and back muscles.

Spotify Playlist https://open.spotify.com/playlist/3JeOgggUnPDCllqjcZSysq?si=LejW92h-SZCEsP0vhHP3WA

Style: Vinyasa

Duration: 60-minutes

Level: open-levels

Props: 2 Blocks

Focus: Hamstring and inner thigh opening to Kurmasana (turtle pose)

Location: Lila Familia Production Studio, Vancouver, BC

Opening Meditation

Take a seat of your choice or balasana (child’s pose) or reclining on your back.

Close your eyes and connect to your breath.

I’d love for you to explore how your body and mind work together as a team to shape and create your practice.

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)

Urdhva Hastasana (hands to sky)

Utkatasana (chair pose)

Uttanasana (forward fold)

Ardha Uttanasana (half lift)

Anjaneyasana (low lunge) variation with hands placed on the front thigh.

Parighasana (gate pose)

Vasisthasana (side plank pose) variation with top arm and leg extended.

Anjaneyasana (low lunge) variation with a twist

  • Place the hands at the heart,
  • Inhale and lengthen the spine,
  • Exhale and twist to the side,
  • Stay and breathe in the twist using your core to initiate the twist.
  • Option to keep hands at heart, OR extend arms open wide.

Adho mukha svanasana (down dog)

Phalakasana (plank pose) variation known as the raft from Prana Flow

  • Inhale and take a gentle cow pose from plank,
  • Exhale and take a gentle cow pose from plank,
  • The knees can be on or off of the ground.

Chaturanga

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

Adho mukha svanasana (down dog)

Virabhadrasana II (warrior 2) variation with the front heel lifted from the ground.

Trikonasana (triangle pose)

Ardha Chandrasana (half moon pose)

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Wave 2

Utkatasana (chair pose) variation with eagle arms.

Virabhadrasana II| (warrior 3) variation with eagle arms.

Garudasana (eagle pose)

Vrikshasana (tree pose)

Ashta Chandrasana (high lunge)

Ardha Hanuman (half splits)

Adho mukha svanasana (down dog)

Phalakasana (plank pose)

Chaturanga

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

Adho mukha svanasana (down dog)

Urdhva Prasarita Eka Padasana (standing splits)

Virabhadrasana II| (warrior 3) variation with the extended leg’s knee bent.

Tadasana (mountain pose)

Urdhva Hastasana (hands to sky) variation with hands clasped overhead.

  • Come onto your tiptoes,
  • Take your arms wide to either side,
  • Inhale and stay in the center,
  • Exhale and twist to one side,
  • Inhale and come back to center,
  • Exhale and twist to the other side.
  • Repeat 2x on either side.

Tadasana (mountain pose)

Repeat the same sequence on the other leg.

Peak Pose Flow

Uttanasana (forward fold) variation with legs wide.

  • Take one arm under the same leg and the opposite hand to the sky, OR
  • Take the half bind as you work to straighten the legs and twist the torso open to the side.

Kurmasana (turtle pose) with variations

  1. Option to simply take Baddha Konasana (seated bound angle pose) with your head to a block.
  2. Option to take Upaviṣṭa Koṇāsana (seated wide-legged forward fold) with your head on a block or the earth.
  3. Option to take full Kurmasana (turtle) with legs extended or knees bent.

Cooling Flow

Setu Bandha Sarvāṅgāsana (bridge pose) supported with a block under the low back.

  • Option to extend the legs to the edges of your mat.

Savasana or seated meditation to close.

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