Inner Teacher

Physical Focus | backbends
Energetic Focus | releasing the front, eastward facing side of the body to clear congestion and create space
Pilgrimage Pose | eka pada raja kapotasana
Class Length | 60-75 min

Opening Wave

tadasana + sankalpa
surya namaskar A x 3 rounds > slow flow >> 1st Round:  3 x chaturanga on knees >> 2nd Round: 3 x chaturanga >> 3rd Round:  3chaturanga <> core plank alternating

Warming Wave

Warming: utkatasana hands to heart <> crescent alternating1. hold crescent 2. upright twist 3. upright twist + reverse 

Evolution Wave 1

from utkatasana > ball pose > hop to shins
spinal balance > ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists <> leaning lunge x 3
1LDD > lunge
vira 1 > prastanjali >  parsvottanasana
revolved trikonasana > back heel lifts
parivrtta ardha chandrasana
parivrtta chandra chapasana
back foot down > supported twist
supported side plank > lower hips
gomukhasana w/ arms > prasarita A > goddess w/ shoulder dips +  side waist opening
lunge
ardha hanumanasana
uttanasana
utkatasana > side 2

Evolution Wave 2

from utkatasana > ball pose > hop to shins
spinal balance > 1/2 vasi > ACB w/ ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists > leaning lunge <> crouching crane x3
1LDD > lunge
vira 2 legs > block to outside of foot
vira 2 > parsvakonasana w/ hasta mudra
ardha chandrasana B
chandra chapasana
back foot down > supported twist
supported side plank > wild thing
supported side plank > hips lower
agni stambasana > prasarita C, tripod
lunge
standing splits
uttanasana
utkatasana > side 2

Peak Wave

utkatasana > crane
crane > peaceful fists <> vira 3 x 3
1LDD > lunge
anjaneyasana
ardha hanuman w/ back leg in splits > hanumanasana
eka pada raja kapotasana prep w/ strap
1LDD > hop to standing splits
uttanasana
utkatasana > side 2
end in uttanasana

Closing Wave

ball pose
baddha konasana
halasana
sarvangasana
karnapidasana
matsyasana
savasana, pranayama, meditation