Relax into Receptivity

Physical Focus ||  Core Strength
Energetic Focus || Relax into Receptivity
Pilgrimage Pose || Adho Mukha Vrksasana
Class Length || 60-75 min

Opening Wave

supine any shape
supine twist
straighten top leg, block resting on soles of feet, slow curls
pass the block
rock + roll to DD
table top > cat/cow w/ fingers back (forearm stretch) 
spinal balance leg lateral leg lifts

Core Cultivation

anahatasana
DD <> HP x 3 
lower to belly cobra w/ wide arms forward/wide/normal 
UD > DD
1LDD (right) <> 1LHP x 3
hold core plank x 3
1LDD open hip 
DD > thread the needle (cross) ea side 
side 2 > thread the needle (open) ea side

Warming Wave

urdhva hastasana
BV to DD (lifts, hops, pikes to chaturanga)
Dancing Warrior Twisting: 1LDD > CCP > 1LDD > lunge > crescent | upright twist | high lunge twist 

Evolution Wave 1

utkatasana > hamstring curls w/ right leg
lunge > back knee down > yoga mudra
ardha hanumanasana w/ front knee bent, toes turn out
spinal balance > sunbird > spinal balance
supported side plank > knee taps
extend bottom leg > fallen trikonasana
1LDD (right)
vira 1
parsvottanasana
parivrtta trikonasana
prasarita padottanasana > shoulders over wrists (lean into it)
goddess w/ torso circles
lizard
vira 2 legs w/ DD arms
ardha chandrasana B w/ taps
uttanasana
utkatasana > side 2

Evolution Wave 2

move to wall, face center of room
block between hands > handstand prep > lift and lower arms
tap block to upper back
fold forward w/ block
place block between ankles, hug in
shift weight into hands, shoulders over wrists
utkatasana w/ arms reaching forward
navasana pulse w/ block
bridge pulse w/ block between upper thighs

Inversion Wave

remove block > roll up + back to DD
lift right foot to wall > shoulders over wrists > lift opp foot x 3, side 2
vajrasana > shake out wrists
1/2 handstand tap alternate toes down
vajrasana > shake out wrists
full handstand (one foot to block)
balasana facing center of room, wide knees

Closing Wave

supine pigeon
supine gomukhasana
garudasana twist
supta upavistha konasana
side 2
Savasana