Jala

Physical Focus | Fluid Movement, hip opening
Energetic Focus | embodying water element
Pilgrimage Pose |  salamba sirsasana
Class Length | 60-75 min

Opening Wave

sukhasana > wave the spine
DD > slow walk through water to top of mat
urdhva hastasana
yoga mudra > uttanasana
BV w/ sahaja cobra to DD

Mandala (right side)

1LDD (right) > cross core plank > 1LDD > open core plank
lunge > supported twist > parsvakonasana
sahaja skandasana
lunge > supported twist > parsvakonasana
1LDD (left) > cross core plank > 1LDD > open core plank
scorpion chaturanga > BV to DD
DD > anahatasana
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
lunge > supported twist > lift > reverse
lunge > parsvakonasana > reverse vira > vira 2
star
vira 2 > reverse vira > parsvakonasana > lunge
supported twist > lift > reverse > lunge
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
scorpion chaturanga > BV to DD
DD > dolphin w/ sirsasana B hands

Mandala (left)

1LDD (left) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
parsvakonasana > vira 2 > trikonasana
prasarita padottanasana > goddess > side body opening
vira 2 > trikonasana > parsvakonasana
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
1LDD (right) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
scorpion chaturanga > BV to DD
DD > lower to belly > dhanurasana
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
lunge > supported twist
parsvakonasana > ardha chandrasana B > chandra chapasana
vira 2 > baddha parsvakonasana > vira 2
star > forearms down w/ salamba sirsasana hands > star
vira 2 > baddha parsvakonasana > vira 2
parsvakonasana > ardha chandrasana B > chandra chapasana
lunge > supported twist > lunge
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
scorpion chaturanga > BV to DD
DD > dolphin lifting alternate legs 

Inversion Wave

forearm stand to salamba sirsasana 

Closing Wave

4 leaf clover
lift hips
pigeon
janu sirsasana ea side > pigeon
4 leaf clover lift hips
savasana