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