for the love of flow

Physical Focus ||  Twisting + Cleansing abdominal organs
Energetic Focus || Entering the meditative flow as we prepare for the Vernal Equinox
Pilgrimage Pose || Twists + Balance
Class Length || 60-75 min

Opening Wave

balasana
DD - HP - knees down chaturanga - cobra - chaturanga - DD (alternate vinyasa)
repeat x 3

Warming Wave: Mandala Namaskar

ardha chandrasana A each side
bottom arm reaches opposite direction
basic vinyasa to DD
1LDD (right)
lunge -> samana - vyana pulsation
crescent - lizard - sahaja skandasana - lizard ( to back) - crescent
BV to DD
start with right leg again to complete circle
trikonasana + prasarita padottanasana

repeat mandala on left side with
vira 2 + star (prana mudra vinyasa)
left again to complete circle
parsvakonasana + low goddess squat crossing arms in front

Core Cultivation

ball pose
malasana <-> uttanasana  x 3
malasana twist ea side
supported navasana - ardha parsva navasana alternating x 3

Evolution Wave 1

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to open twist in utkatasana
utkatasana
side 2
BV to DD
1LDD (right) - open hip with straight extended leg, shoulders square (feel the opening in standing leg)
bend extended knee
twisted core plank to open hip (keeping knee bent) x 3
crescent lunge
supported twist + ganesh's trunk pulsation
supported side plank - lift and lower hips
lower hips to earth, shift to face back of mat
janu sirsasana (right knee bends)
parivrtta janu sirsasana
right hand to top of mat
lift hips
core plank
DD
side 2

Transition

utkatasana - right heel to sit bone
vira 3, tap opp heel  with extended foot x 3
uttanasana
utkatasana , side 2
utkatasana - standing pigeon ea side (pratikriyasana)
utkatasana - right heel to sit bone
vira 3
ardha chandrasana B
uttanasana
utkatasana, side 2

Evolution Wave 2

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to prayer twist in utkatasana
side 2
BV to DD
1LDD
twisted core plank - straighten the leg
chaturanga arms
option for revolved vasisthasana
vira 1
revolved trikonasana
revolved ardha chandrasana B
revolved twisting crescent
prayer twist in high lunge
prayer twist
side crow, crouching ball pose to chaturanga

Closing Wave

ardha kapotasana - twist
agni stambasana
ardha matsyendrasana
baddha konasana
side 2, reverse direction
roll to back, savasana w/ bolster under knees + blanket under head