Still Listening

Physical Focus | Core Cultivation
Energetic Focus | Clearing Resistance in the Hips
Pilgrimage Pose | bakasana
Class Length | 60-75 min

Opening Wave

sukhasana > spinal rolls
seated bakasana upper back stretch
tadasana > sankalpa
utkatasana > heavy breaths x 3
uttanasana shake
BV to DD

Warming Wave

Hip Opening Mandala w/ prasarita padottanasana C
(Right) : vira 2, parsvakonasana
(Left) : trikonasana, ardha chandra B

Evolution Wave 1

utkatasana
bakasanalifts
hover left leg, step left foot back
right heel to navel > 1LDD (right)
lunge
lizard w/ foot to opp side pulse (like pigeon prep)
malasana
malasana twist + bind
bakasana lift
hover right leg, step right foot back
left heel to navel > 1LDD (left)
lizard w/ foot to outside pulse
malasana
Transition: ball pose > hop to shins >bakasana prep, lifting hips > hands to hip creases, heart lifts

Evolution Wave 2

utkatasana
uttanasana> hop feet 1/2 way back
bakasana hops
basic vinyasa to DD
1LDD
parsvottanasana
vira 1 > yoga mudra
tumbling tree
anjaneyasana w/ yoga mudra
lizard > eka pada koundinyasana II
basic vinyasa to DD
side 2
DD
Transition:  utkatasana > navasana > seated bakasana <> ardha navasanax 3 >> jump back chaturanga > DD > hop forward > navasana repeat x 3

Peak Wave

marichyasana A + floating marichyasana A
baddha konasana
side 2
wrist stretch > fingers face toes in table
hips to heels
bakasana w/ block under head
bakasana w/ block under feet
bakasana to chaturanga

Cooling Wave

childs pose > anahatasana
table top on forearms w/ eagle legs
gomukhasana side bend
side 2
supine twist
savasana

Agni

Physical Focus | twisting, core cultivation
Energetic Focus | embodying fire element
Pilgrimage Pose |  parsva bakasana, eka pada malasana, adho mukha vrksasana
Class Length | 60-75 min

Opening

seated > twist ea side 
breath of fire 
upward table <> reverse chaturanga 
malasana > tadasana

Warming Namaskar

Surya Namaskar A x 3 w/ handstand hops progression (lifts > bent knees > straight legs)
Introduce Agni Vinyasa:  utkatasana > 1/2 chair > crane > vira 3 > crescent > leaning lunge > crane > 1/2 chair > side 2, repeat x 3

Core Cultivation

lower to seat, seated prayer twist 
agni mudra > parsva navasana pulsation
side 2

Evolution Wave 1

utkatasana > release left arm down, half moon A, side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank open > 1LDD > open core plank open > 1LDD
lunge  > vira 1 > shiva mudra
bend + straighten front knee , lift + lower mudra
release opp arm to front knee, twisting pulsation
hold,  same arm to back thigh
1LDD > SS > core plank pulsation
eka pada malasana
heron pose, bend bottom knee
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: prayer twist ea side

Evolution Wave 2

utkatasana > shiva mudra > half moon A > side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank > fallen triangle > 1LDD > open core plank > wild thing
lunge > vira 2 > shiva mudra
parsva vira 2 <> parsvakonasana
reverse trikonasana > trikonasana
vira 2
1LDD > SS > core plank pulsation
eka pada malasana
cradle > agni stambasana > ardha matsyendrasana
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: parsva bakasana ea side 

Inversion Wave

handstand w/ wall, kick ups then hops

Closing Wave

DD > pigeon twist toward foot > DD > 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

Relax into Receptivity

Physical Focus ||  Core Strength
Energetic Focus || Relax into Receptivity
Pilgrimage Pose || Adho Mukha Vrksasana
Class Length || 60-75 min

Opening Wave

supine any shape
supine twist
straighten top leg, block resting on soles of feet, slow curls
pass the block
rock + roll to DD
table top > cat/cow w/ fingers back (forearm stretch) 
spinal balance leg lateral leg lifts

Core Cultivation

anahatasana
DD <> HP x 3 
lower to belly cobra w/ wide arms forward/wide/normal 
UD > DD
1LDD (right) <> 1LHP x 3
hold core plank x 3
1LDD open hip 
DD > thread the needle (cross) ea side 
side 2 > thread the needle (open) ea side

Warming Wave

urdhva hastasana
BV to DD (lifts, hops, pikes to chaturanga)
Dancing Warrior Twisting: 1LDD > CCP > 1LDD > lunge > crescent | upright twist | high lunge twist 

Evolution Wave 1

utkatasana > hamstring curls w/ right leg
lunge > back knee down > yoga mudra
ardha hanumanasana w/ front knee bent, toes turn out
spinal balance > sunbird > spinal balance
supported side plank > knee taps
extend bottom leg > fallen trikonasana
1LDD (right)
vira 1
parsvottanasana
parivrtta trikonasana
prasarita padottanasana > shoulders over wrists (lean into it)
goddess w/ torso circles
lizard
vira 2 legs w/ DD arms
ardha chandrasana B w/ taps
uttanasana
utkatasana > side 2

Evolution Wave 2

move to wall, face center of room
block between hands > handstand prep > lift and lower arms
tap block to upper back
fold forward w/ block
place block between ankles, hug in
shift weight into hands, shoulders over wrists
utkatasana w/ arms reaching forward
navasana pulse w/ block
bridge pulse w/ block between upper thighs

Inversion Wave

remove block > roll up + back to DD
lift right foot to wall > shoulders over wrists > lift opp foot x 3, side 2
vajrasana > shake out wrists
1/2 handstand tap alternate toes down
vajrasana > shake out wrists
full handstand (one foot to block)
balasana facing center of room, wide knees

Closing Wave

supine pigeon
supine gomukhasana
garudasana twist
supta upavistha konasana
side 2
Savasana

for the love of flow

Physical Focus ||  Twisting + Cleansing abdominal organs
Energetic Focus || Entering the meditative flow as we prepare for the Vernal Equinox
Pilgrimage Pose || Twists + Balance
Class Length || 60-75 min

Opening Wave

balasana
DD - HP - knees down chaturanga - cobra - chaturanga - DD (alternate vinyasa)
repeat x 3

Warming Wave: Mandala Namaskar

ardha chandrasana A each side
bottom arm reaches opposite direction
basic vinyasa to DD
1LDD (right)
lunge -> samana - vyana pulsation
crescent - lizard - sahaja skandasana - lizard ( to back) - crescent
BV to DD
start with right leg again to complete circle
trikonasana + prasarita padottanasana

repeat mandala on left side with
vira 2 + star (prana mudra vinyasa)
left again to complete circle
parsvakonasana + low goddess squat crossing arms in front

Core Cultivation

ball pose
malasana <-> uttanasana  x 3
malasana twist ea side
supported navasana - ardha parsva navasana alternating x 3

Evolution Wave 1

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to open twist in utkatasana
utkatasana
side 2
BV to DD
1LDD (right) - open hip with straight extended leg, shoulders square (feel the opening in standing leg)
bend extended knee
twisted core plank to open hip (keeping knee bent) x 3
crescent lunge
supported twist + ganesh's trunk pulsation
supported side plank - lift and lower hips
lower hips to earth, shift to face back of mat
janu sirsasana (right knee bends)
parivrtta janu sirsasana
right hand to top of mat
lift hips
core plank
DD
side 2

Transition

utkatasana - right heel to sit bone
vira 3, tap opp heel  with extended foot x 3
uttanasana
utkatasana , side 2
utkatasana - standing pigeon ea side (pratikriyasana)
utkatasana - right heel to sit bone
vira 3
ardha chandrasana B
uttanasana
utkatasana, side 2

Evolution Wave 2

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to prayer twist in utkatasana
side 2
BV to DD
1LDD
twisted core plank - straighten the leg
chaturanga arms
option for revolved vasisthasana
vira 1
revolved trikonasana
revolved ardha chandrasana B
revolved twisting crescent
prayer twist in high lunge
prayer twist
side crow, crouching ball pose to chaturanga

Closing Wave

ardha kapotasana - twist
agni stambasana
ardha matsyendrasana
baddha konasana
side 2, reverse direction
roll to back, savasana w/ bolster under knees + blanket under head