imagiNATION: Sweat with Purpose

Physical Focus || garudasana shoulder opening to leverage deeper twist
Energetic Focus || set intention from possibility
Pilgrimage Pose || parsva bakasana
Class Length || 60-75 min

Opening

begin standing, open twist pressing palms away

Warming Waves: Surya Namaskar B x 3

round 1: utkatasana w/ reverse namaste -> cactus arms -> side 2, anjaneyasana w/ reverse namaste (cross wrist, turn palms to touch OH)
round 2: utkatasana w/ yoga mudra to open twist ea side, crescent w/ yoga mudra
round 3: utkatasana w/ palms touching (or agni mudra) to prayer twist each side, vira 1 w/ palms touching 

Evolution Wave 1

utkatasana - ardha utkatasana - standing crane (right leg lifts)
standing crane ←→ low lunge (hands down)
1LDD core plank x 3
crescent lunge w/ garuda arms (right arm under)
twist - arms unravel
lunge eka pada malasana (pistol) to step thru
marichyasana elephant trunk pulse (like bakasana in bent leg), lift hips and extended leg
open twist
seated tree, lift hips
alt core plank to back, step foot down lunge, side 2

between waves: twisting DD

Evolution Wave 2

utkatasana - ardha utkatasana - standing crane (right leg lifts)
vrksasana ←→ shooting star
standing crane leaning lunge
1LDD open core plank x 3
(block to inside of foot)
vira 2 w/ garuda arms (left arm under)
unravel arms -> utthita parsvakonasana
alternate garudasana arms + unraveling
parsvakonasana, hand to block inside, press hip open
trikonasana
side 1: skandasana w/ inside out yoga mudra + twist
side 2: skandasana  + 1/2 crow pose each side
turn to back, standing crane, side 2
after side 2, step back foot in malasana bakasana
between waves: 1A plank w/ knees down, open + draw under, hold

Evolution Wave 3

utkatasana - ardha utkatasana - standing crane
standing twist w/ knee bent
standing crane ←→ supported twist
vasisthasana - top arm pulses
1LDD cross core plank x 3, hold + straighten leg
(block to outside of foot)
vira 1 parsvottanasana
parivrtta trikonasana w/ block to outside
walk hands to IT band stretch
walk around to open side thru prasarita padottan.
turn to back crescent lunge w/ garuda arms (left arm under)
garudasana, twist to parivrtta padangusthasana
side 2
end in samastitihi

Peak Wave

parsva bakasana prep from uttanasana 
anjaneyasana w/ bind ea side
seated prayer twist to parsva bakasana ea. side

Closing Wave

ardha matsyendrasana
seated pigeon twist
wheel of life pose, side 2
savasana