Nikki Vilella

After moving to Tribeca over two decades ago, I stumbled upon a premie Kula on the way to the train. I went, was hands down hooked by the first hip opener, and the rest is history. I started teaching at Kula in 2...

Kula Flow: Fluid Twists and Long Regenerative Backbends

Aired -

1h 16m
(Suggested props: 1-3 blankets and 1-2 blocks. If you have a strap grab it, if you don't no big deal).

We start class in a generously supported steady seat and move into a moon salutation with soft twisting, backbends and calf compressions. You have time for Sun As if you want them, followed by a flow of crescent lunges, twists and warrior 2, triangle and side angle. You will hold a nice long quad stretch and choose either ardha chandrasana or standing split/handstand. At the wall we take a restorative backbend, counter with some seated work and a forward folding straddle. Savasana is legs up on a chair or your couch and you can add a sandbag if you have one! 

(Int/Adv) Kula Flow is vinyasa (or flow) style yoga with an emphasis on creativity and alignment. Classes are inventive and thoughtful sequences of sun salutations, standing & seated postures, back bending, and inversions—guided by a steady breath to tone and calm the mind. Most teachers also use bandha work to open and strengthen the inner body. (Classes differ in tone and vigor depending on the teacher, so if you have special needs/interests please contact [email protected]) For students with a regular yoga practice.