A strong Lila Flow practice that works with glute, leg and core strengthening. This class includes sun salutations using a block between the inner thighs. Handstand hops, abdominal exercises, and back bending using a block help build strength in the inner thighs and deep core muscles attached to the spine.
Style: Lila Flow
Duration: 30-minutes
Level: intermediate
Props: 2 Blocks
Focus: core and glute stability with handstand hops, backbends, twists.
Location: Vancouver, BC
Music: Take Flight Spotify Playlist
Opening Flow
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
Tadasana (mountain pose) add the block between your inner thighs
Utkatasana (chair pose) with the block
Uttanasana (forward fold) with the block
Ardha Uttanasana (half lift) with the block
Adho Mukha Shvanasana (down dog) with the block
Phalakasana (plank pose) with the block for 8 breaths
Chaturanga with the block
Bhujangasana (cobra pose) with the block
Adho Mukha Shvanasana (down dog) with the block
Uttanasana (forward fold) with the block
Ardha Uttanasana (half lift) with the block
Uttanasana (forward fold) with the block
Urdvha Hastasana (hands to the sky) with the block
Tadasana (mountain pose) with the block
Repeat the same sequence one more time.
Wave 2
Tadasana (mountain pose) remove the block and bring the heels together to touch
Urdvha Hastasana (hands to sky) variation
Utkatasana (chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga with the block
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Eka pada adho mukha svanasana (3-legged downward dog)
Virabhadrasana II (warrior 2)
Trikonasana (triangle pose)
Eka pada adho mukha svanasana (3-legged downward dog) variation
Parivrtta Utthita Ashwa Sanchalanasana (revolved lunge pose)
Parivrtta Utkatasana (revolved chair pose)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Uttanasana (forward fold)
Urdvha Hastasana (hands to the sky)
Tadasana (mountain pose)
Repeat the same sequence on the other leg.
Wave 2
Tadasana (mountain pose)
Urdvha Hastasana (hands to sky)
Uttanasana (forward fold)
Ardha Uttanasana (half lift)
Phalakasana (plank pose)
Chaturanga with the block
Bhujangasana (cobra pose)
Adho Mukha Shvanasana (down dog)
Uttanasana (forward fold)
Backbend Flow
Come to your seat and lay down on your back
Place the block between your inner thighs
Setu Bandha Sarvangasana (bridge pose) with the block
Eka Pada Setu Bandhasana (single-legged bridge pose) with the block
Setu Bandha Sarvangasana (bridge pose) with the block
Eka Pada Setu Bandhasana (single-legged bridge pose) with the block
Urdhva Dhanurasana (wheel pose) with the block
Cooling Flow
Supta Baddha Konasana (reclined bound angle pose)
Upaviṣṭa Koṇāsana (wide-legged forward bend) variation
Baddha Konasana (seated bound angle pose)