Style: Slow Flow
Duration: 43-minutes
Level: open
Props: 2 blocks
Focus: twists and hip openers
Location: Vancouver, BC
Music: Winter Solstice Spotify Playlist
Meditation: Sit comfortably and make a conscious choice to deepen your breath and arrive to your practice. We are here to honor the darkness. With your eyes closed, take this opportunity to observe your internal landscape. Connect to your emotional and intuitive body and use your inner awareness to probe the landscape that is inside you.
Imagine that you are at a banquet and you are the host. All the guests are the beings and feelings that currently reside in your internal landscape. Invite them to sit at a long table in your mind. If you can, imagine that you are naming each guest.
May this practice be a feast of celebration for all those who are sitting at the table this evening.
Three sounds of Aum to open the class together.
Opening Movement:
Anahatasana (heart pose)
Salamba Bhujangasana (sphynx pose)
Bhujangasana (cobra pose) variation
Sufi Grinds
Tibetan Sun Salutations:
Balasana (child’s pose)
Urdhva Hastasana (upward salute) variation from the shins
Uttana Shishosana (extended puppy pose)
Marjaryasana (cat pose)
Adho Mukha Svanasana (downward-facing dog)
Marjaryasana (cat pose)
Uttana Shishosana (extended puppy pose)
Repeat for three rounds.
Wave 1
Urdhva Hastasana (upward salute) variation from shins w/ fingers interlaced overhead
Anjaneyasana (lunge) variation w/ fingers interlaced overhead
Anjaneyasana (lunge) variation with back knee lifted
Parivrtta Utthita Ashwa Sanchalanasana (revolved high lunge) variation with arms stretched out wide
Ardha Matsyendrasana (Seated Spinal Twist)
Krounchasana (heron pose) variations preparation:
Supta Kapotasana (reclined pigeon)
Uttanasana (standing forward fold)
Adho Mukha Svanasana (downward facing dog)
Marjaryasana (cat pose)
Anahatasana (heart pose)
Urdhva Hastasana (upward salute) variation from shins
Vajrasana (thunderbolt) sit back on heels with toes tucked under
Repeat other side
Wave 2
Urdhva Hastasana (upward salute) variation from shins w/ fingers interlaced overhead
Anjaneyasana (lunge) variation w/ fingers interlaced overhead
Anjaneyasana (lunge) variation with back knee lifted
Eka pada Utkatasana (one-legged chair pose) fig. 4 variation
Ardha Matsyendrasana (seated spinal twist)
Agnistambhasana (fire log Pose)
Ardha Purvottanasana (Reverse tabletop) with fig. 4 legs
Uttanasana (standing forward fold)
Repeat other side
Floor Poses
Setu Bandha Sarvangasana (bridge pose) OR Urdhva Dhanurasana (wheel pose)– hold for 5 breaths
Rest on back with hands on belly