Bhumi

Physical Focus | hip/Shoulder Opening, Grounding
Energetic Focus | embodying earth element
Pilgrimage Pose | grounding for sirsasana B
Class Length | 60-75 min

Opening Wave

belly down, key of the shoulder opener
gecko w/ sphinx arms
dhanurasana w/o bind
balasana
DD > hands to feet > padangusthasana

Warming Namaskar

utkatasana w/ yoga mudra >  BV > vira 1 + humble warrior
utkatasana reach forward belly to thighs > uttanasana > BV > vira 1 (same action from utkatasana) > parsvottanasana
utkatasana > prayer twist ea side > BV > high lunge twist

Evolution Wave 1: Sun C (right)

urdhva hasta > arms to T > thumbs back
anjali mudra to base of skull
open elbows > side bend
uttanasana > standing splits (right)
anjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
forearm plank
dolphin
knees down
ustrasana core cultivation
DD > vasi right
1LDD (right) > open hipanjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
malasana (reach arms forward)
uttanasana > ascent

Evolution Wave 2: Sun C (left)

urdhva hasta > arms to T > thumbs back
hands to low spine, standing backbend
uttanasana
standing splits (left)
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
forearm plank
dolphin > alternate leg lifts
knees down
ustrasana w/ garudasana arms or ustrasana
DD > vasi left
1LDD (left) > open hip
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
malasana twist > bakasana
uttanasana > ascent

Backbending Wave

turn to face wall, uttanasana > slide to belly > dhanurasana > balasana

Inversion Wave

forearm stand w/ sirsa B hands, practice lowering head

Closing Wave

DD > 1LDD > pigeon 
baddha konasana
pigeon > 1LDD > DD 
balasana > 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