Wave Therapy

Physical Focus ||  Hip Opening
Energetic Focus || Prana as more than breath, it encompasses all moving energy in the body
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
hand to heart + belly
half happy baby
supine twisting
side 2
roll to right side > press up
gomukhasana
seated grasshopper
ardha matsyendrasana
side 2 reverse direction (seated grasshopper twist, gomukhasana)
table top to front 
DD

Warming Namaskar

Dancing Warrior w/ crescent | vira 1 | vira 2
leaning lunge > yoga mudra fold

Wave 1: Introduce Pigeon Pattern

tadasana > lift heels > fold >knees part > malasana fold > hands to heels
toe taps back alternating
BV to DD
1LDD > vira 2 > rev vira > parsvakonasana
1LDD > walk hands back SS
standing crane > tree > standing pigeon > pigeon dog
pigeon side plank
DD
side 2

Wave 2: Deep Hip Opening

tadasana > lift heels > fold >knees part > bakasana prep
extend alternating legs back to hover
BV to DD
1LDD > vira 2 > rev vira >  trikonasana > ACB
1LDD - open hip, walk hands back SS
standing crane > garudasana > standing pigeon > pigeon dog
pigeon side plank > extend top leg > DD > side 2

Wave 3: Core Cultivation

childs pose > anjali mudra behind head
vajrasana > take opp shoulders > neck circles > side 2
table > spinal balance curls ea side > progress to 2 limb plank
lolasana x 3
forearm plank > dolphin > alternate leg lifts

Peak Wave: Flying Pigeon

DD
1LDD
pigeon
pigeon dog
standing pigeon > press hands to shin
flying pigeon block under standing knee
pigeon dog
1LDD > open hip
wild thing
1LDD > DD
childs pose
DD > side 2

Closing Wave: Pigeon Twist

pigeon twist ea side
happy baby
savasana