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