A short core class to strengthen the glutes, hamstrings, and obliques, this class includes twists, lunges, and balancing postures. This class works with the elements of fire and water.
Mantra for the class:
May I connect to my heart’s truth today. May I share it with the world through my words, actions, and thoughts. May it connect me to my own inner wisdom and my community.
Style: Core
Duration: 20-minutes
Level: open
Props: 2 blocks
Focus: core, hip flexors, twists
Location: Vancouver, BC
Music: Surya Spotify Playlist
Moving Meditation
Come up to stand at the top of your mat. Take your feet wider than hip distance and close your eyes. Take a few deep breaths to arrive in your body.
Visualization
Bring your internal gaze to your heart and take three deep breaths into the heart chakra.
Bring your internal gaze to your throat and take three deep breaths into the throat chakra.
Bring your internal gaze to the space between your brows and take three deep breaths into the third eye chakra.
Wave 1
Tadasana (mountain pose)
Urdhva Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (low lunge)
Balasana (child’s pose) flowing variation
Anjaneyasana (low lunge)
Bharmanasana (tabletop) variation
Adho mukha svanasana (down dog)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge) variation with fingertips on the ground
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog) lift the opposite leg.
Anjaneyasana (lunge) variation with fingertips on the ground
Adho mukha svanasana (down dog)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Brahmanasana (tabletop)
Dandyamana brahmanasana (balancing tabletop)
Anjaneyasana (lunge) variation with fingertips on the ground
Brahmanasana (tabletop)
Dandyamana brahmanasana (balancing tabletop)
Anjaneyasana (lunge) variation with fingertips on the ground
Bharmanasana (tabletop) variation
Adho mukha svanasana (down dog)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog) lift the opposite leg
Balasana (child’s pose) flowing variation
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank)
Chaturanga
Bhujangasana (cobra pose)
Adho mukha svanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog) lift the opposite leg
Balasana (child’s pose) flowing variation
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge)
Adho mukha svanasana (down dog)
Phalakasana (plank)
Chaturanga
Salambasana (locust pose)
Dhanurasana (bow pose)
Balasana (child’s pose)
Pranayama – Brahmari Breath (bees breath)
Come up to sit using as many or few props as you prefer.
3x Brahmari Breath:
This style of pranayama has a calming effect on the mind and body. Brahmari is also known as bees breath, as it sounds like a bee humming when performed. This pranayama grounds the body to calm the nervous system and helps relieve stress, anxiety, or anger.
Benefits of Brhamari include:
Seated meditation or savasana to close your practice.