A playful vinyasa practice that strengthens the core before moving into handstand variations. Move through lunges, twists, side waist lengthening, and hamstring stretching—core exercises on your back help to prepare the body for handstand hops. Backbends and inner thigh release complete this class. Your practice opens with a mantra to Shiva, God of Transformation. Chant to Shiva 108x to call upon the strength to persevere and examine where you are right now.
Style: Vinyasa
Duration: 60-minutes
Level: open-levels
Props: 2 blocks
Focus: handstands, twists, backbends.
Location: Lila Familia Production Studio, Vancouver, BC
Music: Bag of Bones Spotify Playlist
Questions for contemplation:
Opening Mantra
Om Namah Shivaya = salutations to the auspicious one
Om – the primordial sound that connects us
Namah – i bow to you, i salute you
Shivaya – Shiva’s name, the destroyer and lord of transformation
Opening Movement
Marjaryasana/Bitilasana (cat/cows)
Bharmanasana/Balasana (tabletop/child’s pose) variation
Adho Mukha Shvanasana (down dog)
Uttanasana (forward fold)
Tadasana (mountain pose)
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) variation
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 2
Utkatasana (chair pose) variation
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Anjaneyasana (lunge) variation
Anjaneyasana (lunge) variation
Eka pada adho mukha svanasana (3-legged downward dog) variation
Phalakasana (plank pose) variation with the feet hooked
Phalakasana (plank pose) variation with top leg hugging in toward the chest
Patita Tarasana (fallen triangle pose)
Phalakasana (plank pose) variation with one heel to the side
Chaturanga variation with one heel to the side
Phalakasana (plank pose) variation with one heel to the side
Eka pada adho mukha svanasana (3-legged downward dog)
Adho Mukha Shvanasana (down dog)
Virabhadrasana | (warrior 1) variation
Parsvottanasana (pyramid pose)
Parivrtta Anjaneyasana (revolved lunge pose)
Urdhva Prasarita Eka Padasana (standing splits) variation
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.
Core Flow
Come to recline on your back and extend your heels to the sky.
Flatten your back on the ground from waist to shoulders.
Extend your arms in line with your shoulders, and then bring your fingertips together.
*Option to do this with legs long or knees slightly bent
Peak Flow
Adho Mukha Shvanasana (down dog)
Walk your hands halfway down your mat
Balasana (child’s pose)
Handstand hops 2x
Balasana (child’s pose)
Cooling Flow
Quad opening of choice
Virasana (hero pose) – 16 breaths
Utthan Pristhasana (lizard pose) – 8 breaths on either side
Setu Bandha Sarvangasana (bridge pose) or Urdhva Dhanurasana (wheel pose) – 8 breaths
Supta Matsyendrasana (reclined spinal twist) variation taking the knees from side-to-side
Ananda Balasana (happy baby pose)
Ardha Ananda Balasana (half happy baby pose)
Closing Mantra + Meditation
Om Namah Shivaya chanted 108x
Savasana or seated meditation to close.