Vayu

Physical Focus | heart opening, backbending
Energetic Focus | embodying air element
Pilgrimage Pose |  natarajasana
Class Length | 60-75 min

Opening Wave

sukhasana > hands  to knees > heart opener
shoulder mandala: yoga mudra to left side > gomukhasana arms > side bend > neck stretch
side 2
seated malasana shoulder stretch

Core Cultivation

cow > core plank alternating

Warming Wave

sun C (right): urdhva hasta > back of heart stretch
uttanasana
anajaneyasana > hridaya vinyasa
BV to  DD 
1LDD (right) <> sunbird chaturanga x 3 > lunge (side 2)
uttanasana
urdhva hastasana
sun C (left:) standing backbend
uttanasana
anjaneyasana > lizard > quad stretch pulse
BV to DD 
1LDD (left) <> sunbird chaturanga x 3 > lunge (side 2)
uttanasana

Wave 1

BV to DD
1LDD < > CCP x 3
fallen triangle
upavistha konasana (fold to each side)
dandasana to back of mat
side 1: lower to back > setu bandhasana x 3 side 2: lower to back > urdhva dhanurasana x 3
neutralize spine
side 1: in/out curls side 2: slow bicycles
supported side plank, right foot steps in front
1LDD (right)
crescent lunge
garudasana backbending pulsation
lunge > ardha hanumanasana
BV to DD

Peak Wave

1LDD (right)  < > open core plank x 3 > wild thing > 1LDD
vira 1 > twisting pulsation
keep opp hand to thigh > parivrtta trikonasana
1/2 bound trikonasana
ardha chandrasana B > keep bind
vira 2
star
skandasana > 1/2 virasana/1/2 samakona
ustrasana w/ parighasana legs
side 2
lunge > standing splits
natarajasana
standing cat/cow
side 2

Closing Wave

uttanasana at back of mat
strap around left ankle
DD
1/2 pigeon w/ straight back leg backbend + strap assist
side 2

Savasana

Energy in Motion

Physical Focus ||  Hip + Shoulder Opening
Energetic Focus || Emotion = Energy in Motion
Pilgrimage Pose || Pincha Mayurasana
Class Length || 60-75 min

Opening Wave

prana <> apana arms (inhale goal post arms, exhale coffee press) x 3
malasana <> tadasana kriya

Warming Mandala Namaskar

BV to DD
1. 1LDD (right) lizard < skandasana alternating > lizard > BV to DD
2. 1LDD (right) vira 2 side waist opening (rev vira, parsvakonasana) < star > vira 2 side waist opening > BV to DD
3. 1LDD (left) vira 2 yoga mudra > prasarita padottanasana C > vira 2 w/ yoga mudra > BV to DD
4. 1LDD (left) vira 2 > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana > prasarita padottanasana D > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana BV to DD
malasana <> chaturanga kriya (start by stepping back, then progress to soft hops back + forward)

Evolution Wave 1: Garudasana

side bend w/ reverse namaste ea side
basic vinyasa slow w/ cobra progression to upward dog
1LDD (right) > 1LHP > core plank x 3
crescent w/ arms overhead to reverse namaste (cross left wrist in front of right)
garuda arms (left arm under)
garudasana back leg crosses over front leg
vira 3 w/ airplane arms
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > hip dips

Evolution Wave 2: Vira 1 Heart Opening

urdhva hastasana > turn palms to back > hands to shoulder blades
elbows to sides > hands to hip creases (see video)
upper back opening
uttanasana > belly to thighs
basic vinyasa slow w/ cobra progression to upward dog
1LDD  > 1LHP > cross core plank x 3
vira 1 > straighten front leg, arms to sides elbows back (see video)
leaning vira 1
vira 3/ w arms overhead
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > side plank toe taps (extend top leg in front to tap toes, then behind)

Peak Wave

shoulder opener w/ block b/w shoulder blades
reach arms overhead + grip sides of the mat pulling it toward crown
dolphin w/ heels to wall
set up for 1/2 pincha mayurasana

Closing Wave

balasana wide
roll onto seat, agni stambasana (right leg on top)
janu sirsasana
side bend
upavistha konasana
side 2
savasana