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