Svabhava Mudra

Physical Focus | Grounding + Backbends
Energetic Focus | Svabhava Mudra
Pilgrimage Pose | Ustrasana, Natarajasana, Eka Pada Raja Kapotasana
Class Length | 60-75 min

Opening Wave

seated facing long edge of mat
supported wide leg twist alternate
hold to one side + lift hips > alternate
supported navasana
cross ankles > hop to prasarita padottanasana
wide malasana w/ prana mudra > hands cross heart hug > bow in > repeat x 3
step to top of mat

Warming Wave

utkatasana + yoga mudra <> uttanasana
BV to DD
1LDD > lunge > 4 movements
BV to DD > side 2
Dancing Warrior w/ anjaneyasana w/ prana mudra > hands cross heart > bow in > prana mudra > lift front heel to deepen >> repeat x 2 w/ crescent+ vira 1

Core Cultivation

lower to belly > sphinx rolls (keep knees down)
forearm plank with knees down > lift alternate legs back

Flow Wave

standing side bend progression (hands to side waist, arms long, both arms OH)
BV to DD
DD > vasisthasana(top foot down) ea side
knees down > ustrasana prep (hands to low back)

1LDD > vira 2 > close eyes > lift front heel to deepen
reverse vira <> parsvakonasana progression (hands to side waist, 1 arm long, utthita) x 3
parsvakonasana > bind
BV to DD
vasisthasana ea side (pulse hips up + down)
knees down > ustrasana anjali mudra to back of head >  w/ 1 arm to neck, 1 arm overhead

side 2
BV to DD
vasisthasana with top arm pulse
knees down > full ustrasana

Peak Wave

crane <> standing splits x 3 > anjaney > ardha hanuman > crane
crane > natarajasana
standing cat + cow > side 2

Closing Wave

BV to DD
1LDD > pigeon
janu sirsasana
parighasana > side bend
side 2 reverse order
paschimottanasana
savasana