Ananda Svarupa

Energetic Focus | Practice from Joy
Physical Focus | Shoulder Opening + Core Cultivation
Pilgrimage Pose | Pincha Mayurasana + Eka Pada Galavasana
Class Length | 60 - 75 min

Opening Wave

balasana
cat + cow
thread the needle > 1/2 bind
1A table > neck stretch
side 2 > open thread the needle ea side
dandayamna bharmanasana > sunbird > core plank
repeat x 3
open to supported side plank > knee taps
side 2 > hop to uttanasana

Warming Wave

Surya Namaskar A x 3

Evolution Wave 1

utkatasana > ardha utkatasana
eka pada tadasana (right leg lifts)
eka pada utkatasana
lunge
1LDD > open hip
parsvakonasana > hasta vinyasa
vira 2 > yoga mudra
side 1: alternating humble vira 2 side to side x 3
side 2: alternating parsvakonasana w/ forearm to thigh
side 1: prasarita padottanasana C side 2: prasarita padottanasana A
lunge > open knee
BV to DD
side 2
end with urdhva prasarita eka padasana 

Evolution Wave 2

eka pada tadasana (left leg lifts)
eka pada utkatasana
lunge
1LDD > open hip > floating wild thing
lunge
supported twist
upright twist + reverse
supported twist > supported vasisthasana
baby grasshopper
seated pigeon twist
agni stambasana
side 1: prasarita padottanasana forearms down
side 2: prasarita padottanasana > tripod headstand
lunge > open knee
BV to DD
side 2
end with urdhva prasarita eka padasana
eka pada tadasana
ardha utkatasana
utkatasana
samastitihi

Transition

Surya Namaskara A x 3 > end in DD

Peak Wave 1

pigeon
pigeon dog
pigeon vasisthasana
walk hands back
vrksasana > eka pada utkatasana OR ardha baddha padmottanasana
flying pigeon (at back of mat)
1LDD > flip dog to wild thing
adho mukha svanasana
side 2

Peak Wave 2

DD > gomukhasana
1/2 garudasana arms, rock climber
arms overhead, hands to shoulder blades > reverse namaste side bend
side 2
block to wall, Iyengar tricep stretch (dolphin w/ block between arms at wall)
dolphin with knees bent
dolphin leg lifts
option for pincha mayurasana or other inversion practice

Closing Wave

ardha baddha padmasana fold
marichyasana twist
wheel of life pose w/ wall support
paschimottanasana facing wall
savasana (feet to wall)


Still Listening

Physical Focus | Core Cultivation
Energetic Focus | Clearing Resistance in the Hips
Pilgrimage Pose | bakasana
Class Length | 60-75 min

Opening Wave

sukhasana > spinal rolls
seated bakasana upper back stretch
tadasana > sankalpa
utkatasana > heavy breaths x 3
uttanasana shake
BV to DD

Warming Wave

Hip Opening Mandala w/ prasarita padottanasana C
(Right) : vira 2, parsvakonasana
(Left) : trikonasana, ardha chandra B

Evolution Wave 1

utkatasana
bakasanalifts
hover left leg, step left foot back
right heel to navel > 1LDD (right)
lunge
lizard w/ foot to opp side pulse (like pigeon prep)
malasana
malasana twist + bind
bakasana lift
hover right leg, step right foot back
left heel to navel > 1LDD (left)
lizard w/ foot to outside pulse
malasana
Transition: ball pose > hop to shins >bakasana prep, lifting hips > hands to hip creases, heart lifts

Evolution Wave 2

utkatasana
uttanasana> hop feet 1/2 way back
bakasana hops
basic vinyasa to DD
1LDD
parsvottanasana
vira 1 > yoga mudra
tumbling tree
anjaneyasana w/ yoga mudra
lizard > eka pada koundinyasana II
basic vinyasa to DD
side 2
DD
Transition:  utkatasana > navasana > seated bakasana <> ardha navasanax 3 >> jump back chaturanga > DD > hop forward > navasana repeat x 3

Peak Wave

marichyasana A + floating marichyasana A
baddha konasana
side 2
wrist stretch > fingers face toes in table
hips to heels
bakasana w/ block under head
bakasana w/ block under feet
bakasana to chaturanga

Cooling Wave

childs pose > anahatasana
table top on forearms w/ eagle legs
gomukhasana side bend
side 2
supine twist
savasana

Svabhava Mudra

Physical Focus | Grounding + Backbends
Energetic Focus | Svabhava Mudra
Pilgrimage Pose | Ustrasana, Natarajasana, Eka Pada Raja Kapotasana
Class Length | 60-75 min

Opening Wave

seated facing long edge of mat
supported wide leg twist alternate
hold to one side + lift hips > alternate
supported navasana
cross ankles > hop to prasarita padottanasana
wide malasana w/ prana mudra > hands cross heart hug > bow in > repeat x 3
step to top of mat

Warming Wave

utkatasana + yoga mudra <> uttanasana
BV to DD
1LDD > lunge > 4 movements
BV to DD > side 2
Dancing Warrior w/ anjaneyasana w/ prana mudra > hands cross heart > bow in > prana mudra > lift front heel to deepen >> repeat x 2 w/ crescent+ vira 1

Core Cultivation

lower to belly > sphinx rolls (keep knees down)
forearm plank with knees down > lift alternate legs back

Flow Wave

standing side bend progression (hands to side waist, arms long, both arms OH)
BV to DD
DD > vasisthasana(top foot down) ea side
knees down > ustrasana prep (hands to low back)

1LDD > vira 2 > close eyes > lift front heel to deepen
reverse vira <> parsvakonasana progression (hands to side waist, 1 arm long, utthita) x 3
parsvakonasana > bind
BV to DD
vasisthasana ea side (pulse hips up + down)
knees down > ustrasana anjali mudra to back of head >  w/ 1 arm to neck, 1 arm overhead

side 2
BV to DD
vasisthasana with top arm pulse
knees down > full ustrasana

Peak Wave

crane <> standing splits x 3 > anjaney > ardha hanuman > crane
crane > natarajasana
standing cat + cow > side 2

Closing Wave

BV to DD
1LDD > pigeon
janu sirsasana
parighasana > side bend
side 2 reverse order
paschimottanasana
savasana

Inner Teacher

Physical Focus | backbends
Energetic Focus | releasing the front, eastward facing side of the body to clear congestion and create space
Pilgrimage Pose | eka pada raja kapotasana
Class Length | 60-75 min

Opening Wave

tadasana + sankalpa
surya namaskar A x 3 rounds > slow flow >> 1st Round:  3 x chaturanga on knees >> 2nd Round: 3 x chaturanga >> 3rd Round:  3chaturanga <> core plank alternating

Warming Wave

Warming: utkatasana hands to heart <> crescent alternating1. hold crescent 2. upright twist 3. upright twist + reverse 

Evolution Wave 1

from utkatasana > ball pose > hop to shins
spinal balance > ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists <> leaning lunge x 3
1LDD > lunge
vira 1 > prastanjali >  parsvottanasana
revolved trikonasana > back heel lifts
parivrtta ardha chandrasana
parivrtta chandra chapasana
back foot down > supported twist
supported side plank > lower hips
gomukhasana w/ arms > prasarita A > goddess w/ shoulder dips +  side waist opening
lunge
ardha hanumanasana
uttanasana
utkatasana > side 2

Evolution Wave 2

from utkatasana > ball pose > hop to shins
spinal balance > 1/2 vasi > ACB w/ ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists > leaning lunge <> crouching crane x3
1LDD > lunge
vira 2 legs > block to outside of foot
vira 2 > parsvakonasana w/ hasta mudra
ardha chandrasana B
chandra chapasana
back foot down > supported twist
supported side plank > wild thing
supported side plank > hips lower
agni stambasana > prasarita C, tripod
lunge
standing splits
uttanasana
utkatasana > side 2

Peak Wave

utkatasana > crane
crane > peaceful fists <> vira 3 x 3
1LDD > lunge
anjaneyasana
ardha hanuman w/ back leg in splits > hanumanasana
eka pada raja kapotasana prep w/ strap
1LDD > hop to standing splits
uttanasana
utkatasana > side 2
end in uttanasana

Closing Wave

ball pose
baddha konasana
halasana
sarvangasana
karnapidasana
matsyasana
savasana, pranayama, meditation






Akasha

Physical Focus | standing balance
Energetic Focus | embodying space element
Pilgrimage Pose |  hasta padangusthasana, vasisthasana
Class Length | 60-75 min

Opening Wave

standing prana mudra > twist + reach arms to T 
utkatasana < > prana mudra rising  x 3
yoga mudra uttanasana <> yoga mudra utkatasana
BV to DD

Warming Wave

3 rounds Dancing Warrior w/ hamstring opening
anjaney | crescent | vira 1 w/ prana mudra 
ardha hanuman | parsvottanasana variation | parsvottanasana

Core Cultivation

utkatasana > lower to seat
waterwheel > slow bicycles progress from bent knees to straight legs

Evolution Wave 1

tree ea side
BV to DD
1LDD (right) (open hip)
vira 2 legs
trikonasana <> parsvakonasana w/ hasta vinyasa
ardha chandrasana B
vira 2
1LDD (or DD) > open right
vasisthasana > step foot in front
rhythmic hasta vinyasa
DD
1LDD (left) side 2

Evolution Wave 2

padangusthasana w/ leg lifts ea side
BV to DD
1LDD (open hip w/ straight leg)
crescent > same hand to knee
opp arm reaches backbend
twisting pulsation
hold high lunge twist (option for clasp)
PACB
standing splits step or hop switch
parivrtta hasta padangusthasana
standing splits
1LDD
side 2

Peak Wave

hasta padangusthasana (right leg)
standing pigeon
vira 3
lunge > hop switch
1LDD
open right
vasisthasana
leg lifts > optional clasp
1LDD
crescent lunge
crane
hasta padangusthasana
side 2

Closing Wave

ball pose 
dandasana
janu sirsasana twist > parighasana w/ quad stretch > upavistha konasana  > side 2
legs up the wall > halasana > supported sarvangasana > savasana 

Vayu

Physical Focus | heart opening, backbending
Energetic Focus | embodying air element
Pilgrimage Pose |  natarajasana
Class Length | 60-75 min

Opening Wave

sukhasana > hands  to knees > heart opener
shoulder mandala: yoga mudra to left side > gomukhasana arms > side bend > neck stretch
side 2
seated malasana shoulder stretch

Core Cultivation

cow > core plank alternating

Warming Wave

sun C (right): urdhva hasta > back of heart stretch
uttanasana
anajaneyasana > hridaya vinyasa
BV to  DD 
1LDD (right) <> sunbird chaturanga x 3 > lunge (side 2)
uttanasana
urdhva hastasana
sun C (left:) standing backbend
uttanasana
anjaneyasana > lizard > quad stretch pulse
BV to DD 
1LDD (left) <> sunbird chaturanga x 3 > lunge (side 2)
uttanasana

Wave 1

BV to DD
1LDD < > CCP x 3
fallen triangle
upavistha konasana (fold to each side)
dandasana to back of mat
side 1: lower to back > setu bandhasana x 3 side 2: lower to back > urdhva dhanurasana x 3
neutralize spine
side 1: in/out curls side 2: slow bicycles
supported side plank, right foot steps in front
1LDD (right)
crescent lunge
garudasana backbending pulsation
lunge > ardha hanumanasana
BV to DD

Peak Wave

1LDD (right)  < > open core plank x 3 > wild thing > 1LDD
vira 1 > twisting pulsation
keep opp hand to thigh > parivrtta trikonasana
1/2 bound trikonasana
ardha chandrasana B > keep bind
vira 2
star
skandasana > 1/2 virasana/1/2 samakona
ustrasana w/ parighasana legs
side 2
lunge > standing splits
natarajasana
standing cat/cow
side 2

Closing Wave

uttanasana at back of mat
strap around left ankle
DD
1/2 pigeon w/ straight back leg backbend + strap assist
side 2

Savasana

Agni

Physical Focus | twisting, core cultivation
Energetic Focus | embodying fire element
Pilgrimage Pose |  parsva bakasana, eka pada malasana, adho mukha vrksasana
Class Length | 60-75 min

Opening

seated > twist ea side 
breath of fire 
upward table <> reverse chaturanga 
malasana > tadasana

Warming Namaskar

Surya Namaskar A x 3 w/ handstand hops progression (lifts > bent knees > straight legs)
Introduce Agni Vinyasa:  utkatasana > 1/2 chair > crane > vira 3 > crescent > leaning lunge > crane > 1/2 chair > side 2, repeat x 3

Core Cultivation

lower to seat, seated prayer twist 
agni mudra > parsva navasana pulsation
side 2

Evolution Wave 1

utkatasana > release left arm down, half moon A, side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank open > 1LDD > open core plank open > 1LDD
lunge  > vira 1 > shiva mudra
bend + straighten front knee , lift + lower mudra
release opp arm to front knee, twisting pulsation
hold,  same arm to back thigh
1LDD > SS > core plank pulsation
eka pada malasana
heron pose, bend bottom knee
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: prayer twist ea side

Evolution Wave 2

utkatasana > shiva mudra > half moon A > side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank > fallen triangle > 1LDD > open core plank > wild thing
lunge > vira 2 > shiva mudra
parsva vira 2 <> parsvakonasana
reverse trikonasana > trikonasana
vira 2
1LDD > SS > core plank pulsation
eka pada malasana
cradle > agni stambasana > ardha matsyendrasana
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: parsva bakasana ea side 

Inversion Wave

handstand w/ wall, kick ups then hops

Closing Wave

DD > pigeon twist toward foot > DD > side 2

Savasana


Jala

Physical Focus | Fluid Movement, hip opening
Energetic Focus | embodying water element
Pilgrimage Pose |  salamba sirsasana
Class Length | 60-75 min

Opening Wave

sukhasana > wave the spine
DD > slow walk through water to top of mat
urdhva hastasana
yoga mudra > uttanasana
BV w/ sahaja cobra to DD

Mandala (right side)

1LDD (right) > cross core plank > 1LDD > open core plank
lunge > supported twist > parsvakonasana
sahaja skandasana
lunge > supported twist > parsvakonasana
1LDD (left) > cross core plank > 1LDD > open core plank
scorpion chaturanga > BV to DD
DD > anahatasana
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
lunge > supported twist > lift > reverse
lunge > parsvakonasana > reverse vira > vira 2
star
vira 2 > reverse vira > parsvakonasana > lunge
supported twist > lift > reverse > lunge
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
scorpion chaturanga > BV to DD
DD > dolphin w/ sirsasana B hands

Mandala (left)

1LDD (left) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
parsvakonasana > vira 2 > trikonasana
prasarita padottanasana > goddess > side body opening
vira 2 > trikonasana > parsvakonasana
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
1LDD (right) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
scorpion chaturanga > BV to DD
DD > lower to belly > dhanurasana
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
lunge > supported twist
parsvakonasana > ardha chandrasana B > chandra chapasana
vira 2 > baddha parsvakonasana > vira 2
star > forearms down w/ salamba sirsasana hands > star
vira 2 > baddha parsvakonasana > vira 2
parsvakonasana > ardha chandrasana B > chandra chapasana
lunge > supported twist > lunge
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
scorpion chaturanga > BV to DD
DD > dolphin lifting alternate legs 

Inversion Wave

forearm stand to salamba sirsasana 

Closing Wave

4 leaf clover
lift hips
pigeon
janu sirsasana ea side > pigeon
4 leaf clover lift hips
savasana




Bhumi

Physical Focus | hip/Shoulder Opening, Grounding
Energetic Focus | embodying earth element
Pilgrimage Pose | grounding for sirsasana B
Class Length | 60-75 min

Opening Wave

belly down, key of the shoulder opener
gecko w/ sphinx arms
dhanurasana w/o bind
balasana
DD > hands to feet > padangusthasana

Warming Namaskar

utkatasana w/ yoga mudra >  BV > vira 1 + humble warrior
utkatasana reach forward belly to thighs > uttanasana > BV > vira 1 (same action from utkatasana) > parsvottanasana
utkatasana > prayer twist ea side > BV > high lunge twist

Evolution Wave 1: Sun C (right)

urdhva hasta > arms to T > thumbs back
anjali mudra to base of skull
open elbows > side bend
uttanasana > standing splits (right)
anjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
forearm plank
dolphin
knees down
ustrasana core cultivation
DD > vasi right
1LDD (right) > open hipanjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
malasana (reach arms forward)
uttanasana > ascent

Evolution Wave 2: Sun C (left)

urdhva hasta > arms to T > thumbs back
hands to low spine, standing backbend
uttanasana
standing splits (left)
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
forearm plank
dolphin > alternate leg lifts
knees down
ustrasana w/ garudasana arms or ustrasana
DD > vasi left
1LDD (left) > open hip
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
malasana twist > bakasana
uttanasana > ascent

Backbending Wave

turn to face wall, uttanasana > slide to belly > dhanurasana > balasana

Inversion Wave

forearm stand w/ sirsa B hands, practice lowering head

Closing Wave

DD > 1LDD > pigeon 
baddha konasana
pigeon > 1LDD > DD 
balasana > savasana



Wave Therapy

Physical Focus ||  Hip Opening
Energetic Focus || Prana as more than breath, it encompasses all moving energy in the body
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
hand to heart + belly
half happy baby
supine twisting
side 2
roll to right side > press up
gomukhasana
seated grasshopper
ardha matsyendrasana
side 2 reverse direction (seated grasshopper twist, gomukhasana)
table top to front 
DD

Warming Namaskar

Dancing Warrior w/ crescent | vira 1 | vira 2
leaning lunge > yoga mudra fold

Wave 1: Introduce Pigeon Pattern

tadasana > lift heels > fold >knees part > malasana fold > hands to heels
toe taps back alternating
BV to DD
1LDD > vira 2 > rev vira > parsvakonasana
1LDD > walk hands back SS
standing crane > tree > standing pigeon > pigeon dog
pigeon side plank
DD
side 2

Wave 2: Deep Hip Opening

tadasana > lift heels > fold >knees part > bakasana prep
extend alternating legs back to hover
BV to DD
1LDD > vira 2 > rev vira >  trikonasana > ACB
1LDD - open hip, walk hands back SS
standing crane > garudasana > standing pigeon > pigeon dog
pigeon side plank > extend top leg > DD > side 2

Wave 3: Core Cultivation

childs pose > anjali mudra behind head
vajrasana > take opp shoulders > neck circles > side 2
table > spinal balance curls ea side > progress to 2 limb plank
lolasana x 3
forearm plank > dolphin > alternate leg lifts

Peak Wave: Flying Pigeon

DD
1LDD
pigeon
pigeon dog
standing pigeon > press hands to shin
flying pigeon block under standing knee
pigeon dog
1LDD > open hip
wild thing
1LDD > DD
childs pose
DD > side 2

Closing Wave: Pigeon Twist

pigeon twist ea side
happy baby
savasana

Relative Stillness

Physical Focus ||  Hip Opening
Energetic Focus || Relative Stillness
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

balasana
side bend
thread needle 
DD > twist ea side
BV x 3

Warming Waves

utkatasana <> low utkatasana 
BV to DD
1LDD > lunge
crescent lunge > yoga mudra > humble crescent lunge
lunge > hop switch
1LDD > side 2
repeat x 3 ea side
step/hop forward > samastitihi

Core Cultivation

step off mat, onto towel
uttanasana > HP
slide knees to right arm, hug knees around arm > alternate sides x 3 ea side
lower to belly > cobra > balasana > DD 
HP > 1LHP > slide into ball pose w/ 1 foot on towel x 3 ea side
lower to belly > salabhasana super yogi
roll to back (onto mat) > pigeon curls > hold supine pigeon (option for cradle) > side 2

Transition: rock and roll to stand  > shooting star > goddess side stretch ea side > twist to front > fold >  walk hands out to DD > hop to malasana

Evolution Wave 1

malasana > uttanasana
wide utkatasana
crane <> SS (right leg)
garudasana > twist
crane > SS > lunge > hop switch > 1LDD (right)
lunge > align feet > lizard pulse
crescent > upright twist > reverse
twisting pulsation to hold high lunge twist
niralamba PACB > step back foot into prayer twist
utkatasana > tadasana > malasana
side 2

Between Waves: utkatasana > lower to seat > upward table to hanging dandasana

Evolution Wave 2

tadasana > malasana twist
malasana > uttanasana
wide utkatasana
crane < > vira 3
standing pigeon
twist toward bent knee
open to ACB
vira 2 > trikonasana > rev vira > parsvakonasana
lizard > malasana > side 2

Between Waves: utkatasana > lower to seat > navasana > purvottanasana

Transition: bakasana > DD > lower to belly > roll to back (off mat) > bridge heel slides w/ towel > roll to belly > dhanurasana > DD

Peak Wave

DD
1LDD
pigeon
pigeon dog
walk hands back
flying pigeon
1LDD
open hip 
flip dog
DD
side 2

*handstand play, with or without wall

Closing Wave

ball pose
ardha matsyendrasana w/ leg extended
side 2
supported bridge (with block or dharma wheel)
hip flexor release (supine crane with block to sacrum)

 

 

Energy in Motion

Physical Focus ||  Hip + Shoulder Opening
Energetic Focus || Emotion = Energy in Motion
Pilgrimage Pose || Pincha Mayurasana
Class Length || 60-75 min

Opening Wave

prana <> apana arms (inhale goal post arms, exhale coffee press) x 3
malasana <> tadasana kriya

Warming Mandala Namaskar

BV to DD
1. 1LDD (right) lizard < skandasana alternating > lizard > BV to DD
2. 1LDD (right) vira 2 side waist opening (rev vira, parsvakonasana) < star > vira 2 side waist opening > BV to DD
3. 1LDD (left) vira 2 yoga mudra > prasarita padottanasana C > vira 2 w/ yoga mudra > BV to DD
4. 1LDD (left) vira 2 > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana > prasarita padottanasana D > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana BV to DD
malasana <> chaturanga kriya (start by stepping back, then progress to soft hops back + forward)

Evolution Wave 1: Garudasana

side bend w/ reverse namaste ea side
basic vinyasa slow w/ cobra progression to upward dog
1LDD (right) > 1LHP > core plank x 3
crescent w/ arms overhead to reverse namaste (cross left wrist in front of right)
garuda arms (left arm under)
garudasana back leg crosses over front leg
vira 3 w/ airplane arms
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > hip dips

Evolution Wave 2: Vira 1 Heart Opening

urdhva hastasana > turn palms to back > hands to shoulder blades
elbows to sides > hands to hip creases (see video)
upper back opening
uttanasana > belly to thighs
basic vinyasa slow w/ cobra progression to upward dog
1LDD  > 1LHP > cross core plank x 3
vira 1 > straighten front leg, arms to sides elbows back (see video)
leaning vira 1
vira 3/ w arms overhead
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > side plank toe taps (extend top leg in front to tap toes, then behind)

Peak Wave

shoulder opener w/ block b/w shoulder blades
reach arms overhead + grip sides of the mat pulling it toward crown
dolphin w/ heels to wall
set up for 1/2 pincha mayurasana

Closing Wave

balasana wide
roll onto seat, agni stambasana (right leg on top)
janu sirsasana
side bend
upavistha konasana
side 2
savasana

Relax into Receptivity

Physical Focus ||  Core Strength
Energetic Focus || Relax into Receptivity
Pilgrimage Pose || Adho Mukha Vrksasana
Class Length || 60-75 min

Opening Wave

supine any shape
supine twist
straighten top leg, block resting on soles of feet, slow curls
pass the block
rock + roll to DD
table top > cat/cow w/ fingers back (forearm stretch) 
spinal balance leg lateral leg lifts

Core Cultivation

anahatasana
DD <> HP x 3 
lower to belly cobra w/ wide arms forward/wide/normal 
UD > DD
1LDD (right) <> 1LHP x 3
hold core plank x 3
1LDD open hip 
DD > thread the needle (cross) ea side 
side 2 > thread the needle (open) ea side

Warming Wave

urdhva hastasana
BV to DD (lifts, hops, pikes to chaturanga)
Dancing Warrior Twisting: 1LDD > CCP > 1LDD > lunge > crescent | upright twist | high lunge twist 

Evolution Wave 1

utkatasana > hamstring curls w/ right leg
lunge > back knee down > yoga mudra
ardha hanumanasana w/ front knee bent, toes turn out
spinal balance > sunbird > spinal balance
supported side plank > knee taps
extend bottom leg > fallen trikonasana
1LDD (right)
vira 1
parsvottanasana
parivrtta trikonasana
prasarita padottanasana > shoulders over wrists (lean into it)
goddess w/ torso circles
lizard
vira 2 legs w/ DD arms
ardha chandrasana B w/ taps
uttanasana
utkatasana > side 2

Evolution Wave 2

move to wall, face center of room
block between hands > handstand prep > lift and lower arms
tap block to upper back
fold forward w/ block
place block between ankles, hug in
shift weight into hands, shoulders over wrists
utkatasana w/ arms reaching forward
navasana pulse w/ block
bridge pulse w/ block between upper thighs

Inversion Wave

remove block > roll up + back to DD
lift right foot to wall > shoulders over wrists > lift opp foot x 3, side 2
vajrasana > shake out wrists
1/2 handstand tap alternate toes down
vajrasana > shake out wrists
full handstand (one foot to block)
balasana facing center of room, wide knees

Closing Wave

supine pigeon
supine gomukhasana
garudasana twist
supta upavistha konasana
side 2
Savasana

Bhumi Bow - Earth Day Celebration!

Energetic Focus || muladhara chakra, bhumi
Physical Focus || ground bound hip opening
Class Length || 60-75 min

Opening Wave

balasana
vajrasana w/ shoulder mandala each side (garudasana, open, gomukhasana, side bend, neck stretch)
seated tree
janu sirsasana twist
seated pigeon
supported side plank
wide HP (to back) alternating cross legs, reverse order for side 2

Core Cultivation

ardha navasana w/ arms overhead to seated crow > alternate seated parsva bakasana

Warming Mandala

utkatasana
crescent
vira 2
reverse
parsvakonasana
star > prasarita padottanasana
vira 2 (side 2)
repeat w/ same leg to go in a circle
Repeat  complete mandala starting with left leg
complete 2 rounds ea side

Evolution Wave 1

urdhva hastasana 
uttanasana
BV to DD
1LDD - bend knee (hips square)
hip mandala
1LDD
lunge <> leaning lunge x 3
leaning lunge [hold]
vira 3
supported twist > supported side plank
BV to DD

between sides: locust
between waves: walk hands to feet, malasana <> standing crane alternating, tree pose w/ side bend ea side

Evolution Wave 2

urdhva hastasana
uttanasana w/ yoga mudra 
BV to DD

1LDD - hip mandala coming through HP
open hip - straighten leg
lunge
crescent lunge w/ yoga mudra > leaning lunge
humble warrior in crescent [hold]
vira 3 > release left hand 
ACB
vira 3
supported twist > supported side plank
step top foot behind, hips stacked
lift + lower hips (integrated wild thing)
BV to DD

between sides: ardha dhanurasana ea side
between waves: walk hands to feet, malasana <> standing crane alternating, garudasana + fold forward ea side

Evolution Wave 3

urdhva hastasana
agni mudra side bend 
uttanasana
BV to DD
1LDD
open hip - wild thing
1LDD
crescent lunge
agni mudra side bend
crescent <> leaning lunge x 3
leaning lunge w/ agni mudra [hold]
vira 3 > release right hand
parivrtta ACB
vira 3
supported twist
supported side plank w/tree leg
chaturanga w/ tree leg
BV to DD

between sides: dhanurasana
between waves: walk hands back to feet, padangusthasana, bhujapidasana, padahasta

Closing Waves

DD
agni stambasana facing long edge
ardha matsyendrasana (gentle)
prasarita padottanasana
tripod headstand
samakonasana 
walk hands around opp direction to side 2
paschimottanasana
supta ardha ananda balasana, supta padangusthasana w/ strap, supine twist, gecko, side 2
savasana
 

Revolve

Physical Focus || spinal rotation/release
Energetic Focus || be yoga > uniting mind, body and breath
Class Length || 60 - 75 min

Opening Wave

balasana
walk outstretched arms to each side
thread the needle arms, twist open each side
DD
1/2 basic vinyasa SLOW x 3 (HP>chaturanga>UD>DD)
slow walk to top of mat

Warming Wave

3 rounds progressive twisting namaskar
utkatasana w/ alternating arms || utktasana open twist ea side || utkatasana prayer twist ea side
basic vinyasa to DD
1LDD > lunge
supported twist pulsation || crescent lunge open twist pulsation || open twist to high lunge twist
basic vinyasa to DD
side 2

Core Cultivation

from DD knees down
forearms down, hands clasped
dolphin
forearm plank > hip dips w/ shoulders square
sphinx, release hands
forearm plank hugging alternate knees in
sphinx
forearm side plank pulsation ea side

Evolution Wave 1

utkatasana > ardha utkatasana > crane
leg lifts w/ hands clasped to back of thigh
vira 3 (hands to heart)
lunge > 1LDD > cross core plank > open core plank
lunge > vira 1
parsvottanasana lower half way then hold
trikonasana, bind top arm
ardha chandrasana B w/ bind
SS > taps to gomukhasana, fold
SS > uttanasana
side 2, utkatasana

Evolution Wave 2

utkatasana >ardha utkatasana> twisting crane
padangusthasana w/o bind
vira 3 (airplane arms)
lunge > 1LDD > cross core plank to parivrtta vasisthasana > open core plank to vasisthasana
lunge > vira 1
parsvottanasana, lower half way then hold
parivrtta trikonasana
prasarita padottanasana
side 1: twist, hop feet together, parsva bakasana prep
side 2: prayer twist in skandasana ea side, hop feet together, parsva bakasana ea side
hop feet apart > prasarita padottanasana
lunge to front > SS > taps to ardha matsyendrasna
SS > uttanasana
side 2, utkatasana

Peak  Wave 

utkatasana >ardha utkatasana> crane
garudasana twist > parivrtta padangusthasana
padangusthasana w/o bind
slowly lower, parivrtta ardha chandrasana B
lunge
transition thru skandasana to back of mat
uttanasana
side 2, utkatasana
end in DD

Peak Wave

1LDD > open hip > wild thing
vasisthasana
hanumanasana
ardha kapotasana w/ ardha dhanurasana leg
janu sirsasana (parighasana variation)
upavistha konasana
janu sirsasana side 2
pigeon side 2 w/ ardha dhanurasana leg
1LDD side 2 > open hip > wild thing
vasisthasana
hanumanasana
anahatasana

Closing Wave

lower to belly
eka pada ardha dhanurasana
sphinx
urdhva dhanurasana
wide leg twisting/spine neutralizer
ananda balasana
downward facing twist ea side
adho mukha savasana



Happy Hips: Unwind After Air Travel

Physical Focus || hip openers, slow flow
Energetic Focus || unwind, get grounded after traveling
Pilgrimage Pose || ardha visvamitrasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
lift feet towards heart, reach arms through
hands to outsides of feet
ananda balasana
hands behind head, pulse head + shoulders up/legs straight <> ananda balasana
supta upavistha konasana
setu bandhasana (lift + lower)
eka pada setu bandhasana
supta ardha kapotasana > hug legs in, then twist
repeat second side
supta urdhva hastasana <> paschimottanasana alternating (3-5 times)
uttanasana <> malasana (3-5 times)

Warming Wave

(turn to face long edge of mat, step feet wide)
5 breaths with coffee press hands
prasarita padottanasana
vira 2 ea side (hold 3-5 breaths)
trikonasana ea side (hold 3-5 breaths)
parsvakonasana ea side (hold 3-5 breaths)
horse stance w/ fold, walk arms forward
uttanasana to front of mat

surya namaskar A x 3
round 1: slow w/ sahaja bhujangasana
round 2: alternating open core plank
round 3: alternating lizard to HP
[end in DD]

Evolution Wave 1

From DD, lower right shin then left shin
gomukhasana full expression (optional strap)
navasana <> ardha navasana
side 2
DD
1LDD <> open core plank + chaturanga x 3
lunge w/ spinal pulsation ( like cat/cow)
vira 1
yoga mudra
humble vira
release arms to airplane
crescent lunge
vira 2
ardha baddha parsvakonasana (bind arms without wrapping leg)
lizard
ardha hanumanasana
anjaneyasana w/ prastanjali
basic vinyasa to DD
side 2

between sides: walk hands to feet, malasana twist + bind each side

Evolution Wave 2

from DD
lower right shin, then left
agni stambasana, elbows to shins
fold inward
upward table pulsation
purvottanasana
side 2
DD
1LDD <> straight leg open core plank x 3
lunge
vira 1
yoga mudra
humble vira
lift back heel
tumbling tree
release hands
urdhva prasarita eka padasana (SS) w/ bind
ardha chandrasana B
vira 2
reverse vira
baddha parsvakonasana
lizard
hanumanasana
anjaneyasana with arms to earth
basic vinyasa to DD
side 2

between sides: walk hands to feet malasana, bakasana prep with optional bakasana

Hip Opening Wave

lower to seat
cradle right shin
elephant trunk pose
astavakrasana
parivrtta surya yantrasana (compass pose)
baddha konasana w/ alternating leg lifts, then both
side 2
optional bakasana to jump back or basic vinyasa to DD
ardha kapotasana
open to side
janu sirsasana w/ side bend (visvamitrasana prep)
side 2
arda kapotasana to back of mat
DD

Peak Wave

step right foot forward, back knee down
walk hands inside front foot along diagonal
straighten same side arm, side stretch
walk hands back in, tuck right shoulder under knee
straighten arm to lift front foot, clasp foot with left hand
ardha visvamitrasana
anjaneyasana
walk thru skandasana alternating
side 2 to front of mat

Closing Wave

balasana
lower to belly
salabhasana w/ yoga mudra
bhujangasana
roll to back
halasana
salamba sarvangasana w/ padmasana
optional sirsasana
supine twist
ananda balasana
savasana



Letting Go

Physical Focus || hamstring lengthening, backbends
Energetic Focus || letting go
Pilgrimage Pose || hanumanasana, urdhva dhanurasana

Opening Wave

samastitihi
inside out yoga mudra OH w/ side bend
twist right, open arms pressing palms away - free the upper back by engaging the low belly
side 2
standing twisting kriya hands to shoulders, knees bent

Warming Wave

utkatasana w/ heavy breaths x 3
surya namaskar B x 3
round 1: anjaneyasana w/ hands to low back, press up to crescent
round 2: anjaneyasana w/ garudasana arms, press up to crescent
round 3: anjaneyasana w/ ardha ustrasana, press up to crescent
*core cultivation in HP, DD

Evolution Wave 1

kriya: utkatasana hands to heart - alternate stepping back to crescent lunge [quick]

uttanasana
BV to DD
1LDD (right)
crescent lunge
cactus arms to leaning lunge pulse
supported twist
back knee down
quad stretch
lizard <> ardha hanumanasana
ardha hanumanasana

between sides: ardha dhanurasana on knees transition w/o bind
between waves: setu bandhasana

Transition: malasana stretching upper back

Evolution Wave 2

kriya: cactus arms w/ gyan mudra to malasana w/ elbows to inner thighs [quick]
uttanasana
BV to DD
1LDD (right)
vira 1
straighten front leg, arms OH lower half way
sweep left arm back - stack shoulders
trikonasana (option for block) > twisting pulse w/ top arm
prasarita padottanasana 

side 1: horse, walk hands to left open right arm, side 2
side 2: samakonasana
star > vira 2
parsvakonasana
lunge <> parsvottanasana pulsation

between sides: wild thing ea side
between waves: ustrasana

Evolution Wave 3

kriya: utkatasana to prayer twist alternating [quick]
hold ea side
uttanasana
BV to DD
1LDD (right)
vira 1
straighten front leg, arms OH lower half way
sweep right arm back - stack shoulders
parivrtta trikonasana ( block) > twisting pulse w/ top arm
prasarita padottanasana - star
side 1: prasarita padottanasana C w/ tripod headstand variations
side 2: bhekasana
star > vira 2
parsvakonasana
hanumanasana 

between sides: ardha dhanurasana on knees transition w/ bind
between waves: urdhva dhanurasana, neutralize spine, wide leg twisting

Peak Wave

roll to belly
bhujangasana lifts with wide arms
forearm plank walk the feet in dolphin
sphinx
forearm plank
forearm side plank  ea side
move to wall pincha mayurasana, scorpion prep

Closing Wave

balasana
lower to belly
gecko, roll to back supine twist
side 2 reverse order
savasana



April Come She Will

Physical Focus || hip opening
Pilgrimage Pose || baddha parsvakonasana
Class Length || 60-75 min

Opening Wave

sukhasana
dandasana
parivrtta dandasana
ardha gomukhasana
upward table ←→ dandasana lifting hips
navasana ←→ DD

Warming Wave

DD
1LDD 
SS (walk hands back)
standing crane
standing pigeon
pigeon dog
DD
1AHP ea side
side 2
dolphin ←→ DD x 3

Namaskar Wave

3 rounds Surya Namaskar B
round 1: open core plank,  vira 2 + lizard arms
round 2: open core plank w/ chaturanga, vira 2 + airplane arms fold
round 3: open core plank w/ balance,  vira 2 + yoga mudra fold

Evolution Wave 1

standing crane
vrksasana - knee hug
lunge - hop switch
vira 2 (free the front heel, external rotation)
reverse vira (hand to hip)
parsvakonasana  (forearm to thigh)
hands to earth
1L HP
vasisthasana w/ knee hugs
knee to chest
step right foot forward - lunge
SS
side 2
end in uttanasana

malasana twist b/w waves

Evolution Wave 2

standing crane
vrksasana
standing pigeon
eka pada galavasana prep
vira 3
lunge - hop switch
vira 2 w/ reverse namaste
reverse vira back arm extends
parsvakonasana, front hand to earth
side 1: prasarita,  skandasana w/ arms wide → ardha bakasana ea side
side 2: prasarita, 1/2 virasana, 1/2 skandasana
1LHP
vasisthasana w/ top leg extending (peace fingers to big toe if available)
knee to chest
step right foot forward - leaning lunge hands to heart
turbo digasana → eka pada bakasana prep
side 2
end in uttanasana

bhujapidasana b/w waves

Evolution Wave 3

standing crane
vrksasana
hasta padangusthasana
standing pigeon
eka pada galavasana (full)
vira 3
lunge - hop switch
vira 2 w/ opp elbows overhead to eagle arms
reverse with eagle arms ←→ parsvakonasana releasing arms x 3
release bottom hand
trikonasana
side 1: prasarita padottanasana, samakonasana
side 2: prasarita padottanasana, twist ea side
1LHP
vasisthasana w/ wild thing
knee to chest
step right foot forward - leaning lunge w/ airplane arms, palms up
digasana
side 2
end in uttanasana

Peak Wave

uttanasana
SS (right leg lifts)
reach opp arm overhead
parivrtta ACB
SS same side arm along side
ACB
reverse vira w/ back arm bound
keep bind, slowly lower back foot
baddha parsvakonasana
keep bottom arm under
lunge, step back foot in
1/2 bakasana/1/2titibasana
bakasana
uttanasana
side 2

Closing Wave

marichyasana twist
shoulder opener w/ block under back of heart (mid or low height)
wide leg twisting to massage mid back
optional sirsasana A
eagle leg twisting w/ cactus arms
ananda balasana
halasana
savasana


Find the Person in the Pose

Physical Focus || Shoulder Opening + Strength
Energetic Focus || Find the Person Inside the Pose
Pilgrimage Pose || pincha mayurasana pattern
Class Length || 60-75 min

Opening Wave

being on belly
inside out yoga mudra, stretch side bodies
ananda balasana - check in with hips
supta gomukhasana ea side
apanasana
roll to left side
press onto shins
bharadvajasana variation w/ side bend + twist
transition thru salamba navasana, side 2
table, cat/cow integrating shoulders, side 2
hip circles (right) - extend leg out
thread needle (right arm under)
straight leg lifts
side 2

Wave 1

hop to ball pose
low parsva bakasana prep
make it bigger transitioning through uttanasana
press-up handstand prep x 3
hop the feet wide
skandasana to lizard (to front)
move through supported goddess
skandasana to lizard (to back)
repeat w/ hand to knee twist, supported twist, upright twisting crescent, high lunge prayer twist (not shown)
hold goddess - shoulder dips

Core Cultivation

DD
HP, alternating knee to opp tricep
progress to bent elbows as knees come in
DD
HP, alternating knee to chest
progress to chaturanga b/w sides
DD
twist alternating hips to earth (like parsva bakasana prep)
slow walk to top of mat
 

Wave 2

Surya Namaskar B (Dancing Warrior Variation)
Utkatasana, hands to heart
alternating legs extend forward
uttanasana
BV to DD
1LDD (right)
open core plank (right knee to right tricep) x 3
last time, lower to chaturanga
vira 1, forearms together then press arms straight with palms touching
BV to DD (slow)
side 2
repeat from DD 2 more rounds each side, 1 breath to movement thru vira

Wave 3

utkatasana
HP to belly
ardha bhekasana quad stretch
locust w/ yoga mudra, tap feet
side 2
crescent lunge - reach for opp elbows
slide arms forward eagle arms (w/ left arm under)
HP to belly
cobra
dhanurasana w/o bind
locust w/ yoga mudra, tap feet
side 2

Transition Between waves

DD
vasisthasana
BV to DD
side 2

Wave 4

BV to DD
1LDD, backbending variation
low lunge take strap with you as you rise
vira 1 w/ gomukhasana arms
prasarita padottanasana w/ bind
release strap 1/2 lift
side 1: prasarita padottanasana twist, reach extended arm OH, ea side
side 2: tripod headstand option
take the strap with you low lunge
standing crane
dancer pose w/ strap
SS
handstand hops to chaturanga
BV to DD

Between Sides

DD - knees down
interlace the fingers (like headstand)
dolphin  walk feet in + out
side 2

Transition Between Waves

DD
vasisthasana - taps with top hand to bottom wrist
BV to DD
side 2

Wave 5

urdhva hastasana - cactus arms
FF
SS (right leg lifts) - lower back leg to parallel, reach opp arm overhead
left hand to left hip, open for rev. ACB
SS
right hand to right hip ACB - option for chandra chapasana
vira 2
reverse vira with back arm bound
keep bind, baddha parsvakonasana
lizard pose
1/2 bakasana, 1/2 titibasana
transition thru bakasana
FF
side 2

Transition Between Waves (not shown)

DD
vasisthasana - chakrasana (wild thing)
BV to DD
side 2

Wave 6

1/2 Forearm Stand at Wall
supported setu bandhasana w/ block behind heart + head
setu bandhasana
urdhva dhanurasana
wide leg twisting

Closing Wave

ananda balasana
supta garudasana twist ea side
supta baddha konasana w/ strap around hips + blanket under knees



Classical Sun Salutations in a Yoga Mala

A yoga mala can combine any multiple of 108 sun salutations.  Most commonly, a mala is completed using classical sun salutations A and B.  My favorite way to practice a yoga mala is to complete 12 rounds of (7) sun A + (2) sun B.  The postures of these two classical salutations are described in detail below and illustrated at the bottom of the page.  

Surya Namaskar A

Breath Asana (Sanskrit) Pose (English)
samastitihiequal balancing posture
inhale urdhva hastasanaupward salute
exhale uttanasana standing forward bend
inhale ardha uttanasana halfway lift
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale
exhale with the breath held out, step or jump forward
inhale ardha uttanasana halfway lift
exhale uttanasana standing forward bend
inhale urdhva hastasanaupward salute
exhale samastitihiequal balancing posture

Surya Namaskar B

Breath Asana (Sanskrit) Pose (English)
samastitihiequal balancing posture
inhale utkatasanachair pose
exhale uttanasana standing forward bend
inhale ardha uttanasana halfway lift
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale (right foot forward) virabhadrasana 1 warrior 1
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale (left foot forward) virabhadrasana 1 warrior 1
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale
exhale with the breath held out, step or jump forward
inhale ardha uttanasana halfway lift
exhale uttanasana standing forward bend
inhale utkatasanachair pose
exhale samastitihiequal balancing posture