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

Bhumi Bow - Earth Day Celebration!

Energetic Focus || muladhara chakra, bhumi
Physical Focus || ground bound hip opening
Class Length || 60-75 min

Opening Wave

balasana
vajrasana w/ shoulder mandala each side (garudasana, open, gomukhasana, side bend, neck stretch)
seated tree
janu sirsasana twist
seated pigeon
supported side plank
wide HP (to back) alternating cross legs, reverse order for side 2

Core Cultivation

ardha navasana w/ arms overhead to seated crow > alternate seated parsva bakasana

Warming Mandala

utkatasana
crescent
vira 2
reverse
parsvakonasana
star > prasarita padottanasana
vira 2 (side 2)
repeat w/ same leg to go in a circle
Repeat  complete mandala starting with left leg
complete 2 rounds ea side

Evolution Wave 1

urdhva hastasana 
uttanasana
BV to DD
1LDD - bend knee (hips square)
hip mandala
1LDD
lunge <> leaning lunge x 3
leaning lunge [hold]
vira 3
supported twist > supported side plank
BV to DD

between sides: locust
between waves: walk hands to feet, malasana <> standing crane alternating, tree pose w/ side bend ea side

Evolution Wave 2

urdhva hastasana
uttanasana w/ yoga mudra 
BV to DD

1LDD - hip mandala coming through HP
open hip - straighten leg
lunge
crescent lunge w/ yoga mudra > leaning lunge
humble warrior in crescent [hold]
vira 3 > release left hand 
ACB
vira 3
supported twist > supported side plank
step top foot behind, hips stacked
lift + lower hips (integrated wild thing)
BV to DD

between sides: ardha dhanurasana ea side
between waves: walk hands to feet, malasana <> standing crane alternating, garudasana + fold forward ea side

Evolution Wave 3

urdhva hastasana
agni mudra side bend 
uttanasana
BV to DD
1LDD
open hip - wild thing
1LDD
crescent lunge
agni mudra side bend
crescent <> leaning lunge x 3
leaning lunge w/ agni mudra [hold]
vira 3 > release right hand
parivrtta ACB
vira 3
supported twist
supported side plank w/tree leg
chaturanga w/ tree leg
BV to DD

between sides: dhanurasana
between waves: walk hands back to feet, padangusthasana, bhujapidasana, padahasta

Closing Waves

DD
agni stambasana facing long edge
ardha matsyendrasana (gentle)
prasarita padottanasana
tripod headstand
samakonasana 
walk hands around opp direction to side 2
paschimottanasana
supta ardha ananda balasana, supta padangusthasana w/ strap, supine twist, gecko, side 2
savasana