A vigorous vinyasa class that moves through arm balancing and leg balancing poses to build heat and strength in the body. This class works with Durga’s Tiger and Shiva Nataraj to express the hips as you dance forward and back on your mat. Open and close your practice with a short reading from The Moon Garden breathwork, visualization and meditation.
Style: Vinyasa
Duration: 60-minutes
Level: open-levels
Props: 2 blocks
Focus: leg balancing and hip opening.
Location: Lila Familia Production Studio, Vancouver, BC
Music: Spotify Playlist, Create A Strong Foundation
Quote to anchor the class:
The Goddess Charge by Karen Marie Sweikhardt
Great Mother of all time, distant future and Ancient’s past, of star matter and your spirit’s flame, I AM born! I breathe of your cosmic winds and feel your pulse in my veins and in the ocean’s tide. I am your reflection in the light of the luminous moon and radiant sun on the rich plains and in the fertile valleys of this earth. I AM of your essence and from this, when I came, to return in the end and begin and anew. The circle is cast!
What I seek, I AM.
What I learn, I have always known.
In the mystery of your seed, I have discovered the inner garden. With reverence in my heart, I plant these seeds of wisdom to flower in an empowered world, one of beauty, wonder, mirth and bliss.
So mote it be.
Opening Meditation
Come to sit on your mat and close your eyes. This class opens with a reading from The Moon Garden Tarot Deck by Karen Marie Sweikhardt.
10-15 breath to move as you like, options:
Tadasana (mountain pose) at the top of your mat with a simple pranayama
This pranayama practice includes a visualization called Shushumna (spine) flossing
2x Sun Salutations
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Adho Mukha Shvanasana (down dog)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Anjaneyasana (lunge)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 1
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge)
Durga’s Tiger (variation of lizard pose)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2)
Anjaneyasana (lunge)
Urdhva Prasarita Eka Padasana (standing splits)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
**Second set:
Malasana (yogic squat) with Kapalbhati breath
Kapalabhati translates from Sanskrit as Kapal, meaning the forehead, and Bhati, meaning light or knowledge. Kapalabhati is an energizing pranayama, also known as Skull Shining Breath, clears the lungs. This pranayama brings lightness and clarity to mind and frontal cortex of the brain.
This style of pranayama involves sharp, active exhales through the nose to stimulate the clearing of the lungs by clearing the stagnant air that collects around the sides of the lung cavity. The sharp exhale pulls the stale air in toward the center of the lungs and pushes it out. Energetically, we’re drawing the air upwards to revitalize the mind and body. The inhale is passive, and as kapalabhati breath is performed, the abdomen repeatedly contracts on the exhale and releases on the inhale. This pranayama is best done on an empty stomach during the earlier partition of the day as its excitatory and stimulates the digestive fire.
Benefits include:
Take Kapalabhati for 45-seconds. If this doesn’t serve, take ujjayi breath.
Wave 2
Tadasana (mountain pose)
Tadasana Pavanmuktasana (standing knee to chest pose)
Ardha Chandrasana (half moon pose)
Shanti Virabhadrasana (peaceful warrior)
Anjaneyasana (lunge)
Durga’s Tiger (variation of lizard pose)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Malasana (yogic squat) at the back of the mat
Tada Bala Malasana (standing bound garland pose)
Tadasana Pavanmuktasana (standing knee to chest pose)
Shiva Nataraj at the back of your mat
Uttanasana (forward fold) with your feet crossed
Uttanasana (forward fold)
Bakasana (crow pose) OR Malasana (squat)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Step or hop to the front of your mat
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Cooling Flow
Dhanurasana (bow pose)
Come up to sit at the back of your mat
Pranic cat/cows → connect to your breath as you undulate the spine
Gomukasana (cow face) with forehead on a block
Parivrtta Sukhasana (seated spinal twist)
Paschimottanasana (seated forward fold)
Seated meditation with visualization pranayama → Shushumna flossing.
Savasana.