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

• Connect to a gaze point
• Draw the belly button in and up
• Squeeze the block between the 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

• Bring the hands together above your head and clasp the palms
• Come up to your tiptoes
• Bend your knees and come halfway down
• Hug the navel in and up
• Keep your knees together
• Bring your heels down to the ground

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

• Handstand hops forward and back on your mat

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

• Bend one knee in toward the groin
• Take the opposite hand to your bent knee and twist toward that side
• Hold for 5 breaths
• Twist to the opposite side
• Hold for 5 breaths
• Come to the center and fold between your legs
• Hold for 5-8 breaths
• Option to place a block under your arms or forehead
• Switch legs and repeat on the other side.

Baddha Konasana (seated bound angle pose)