Ananda Svarupa

Energetic Focus | Practice from Joy
Physical Focus | Shoulder Opening + Core Cultivation
Pilgrimage Pose | Pincha Mayurasana + Eka Pada Galavasana
Class Length | 60 - 75 min

Opening Wave

balasana
cat + cow
thread the needle > 1/2 bind
1A table > neck stretch
side 2 > open thread the needle ea side
dandayamna bharmanasana > sunbird > core plank
repeat x 3
open to supported side plank > knee taps
side 2 > hop to uttanasana

Warming Wave

Surya Namaskar A x 3

Evolution Wave 1

utkatasana > ardha utkatasana
eka pada tadasana (right leg lifts)
eka pada utkatasana
lunge
1LDD > open hip
parsvakonasana > hasta vinyasa
vira 2 > yoga mudra
side 1: alternating humble vira 2 side to side x 3
side 2: alternating parsvakonasana w/ forearm to thigh
side 1: prasarita padottanasana C side 2: prasarita padottanasana A
lunge > open knee
BV to DD
side 2
end with urdhva prasarita eka padasana 

Evolution Wave 2

eka pada tadasana (left leg lifts)
eka pada utkatasana
lunge
1LDD > open hip > floating wild thing
lunge
supported twist
upright twist + reverse
supported twist > supported vasisthasana
baby grasshopper
seated pigeon twist
agni stambasana
side 1: prasarita padottanasana forearms down
side 2: prasarita padottanasana > tripod headstand
lunge > open knee
BV to DD
side 2
end with urdhva prasarita eka padasana
eka pada tadasana
ardha utkatasana
utkatasana
samastitihi

Transition

Surya Namaskara A x 3 > end in DD

Peak Wave 1

pigeon
pigeon dog
pigeon vasisthasana
walk hands back
vrksasana > eka pada utkatasana OR ardha baddha padmottanasana
flying pigeon (at back of mat)
1LDD > flip dog to wild thing
adho mukha svanasana
side 2

Peak Wave 2

DD > gomukhasana
1/2 garudasana arms, rock climber
arms overhead, hands to shoulder blades > reverse namaste side bend
side 2
block to wall, Iyengar tricep stretch (dolphin w/ block between arms at wall)
dolphin with knees bent
dolphin leg lifts
option for pincha mayurasana or other inversion practice

Closing Wave

ardha baddha padmasana fold
marichyasana twist
wheel of life pose w/ wall support
paschimottanasana facing wall
savasana (feet to wall)


Relative Stillness

Physical Focus ||  Hip Opening
Energetic Focus || Relative Stillness
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

balasana
side bend
thread needle 
DD > twist ea side
BV x 3

Warming Waves

utkatasana <> low utkatasana 
BV to DD
1LDD > lunge
crescent lunge > yoga mudra > humble crescent lunge
lunge > hop switch
1LDD > side 2
repeat x 3 ea side
step/hop forward > samastitihi

Core Cultivation

step off mat, onto towel
uttanasana > HP
slide knees to right arm, hug knees around arm > alternate sides x 3 ea side
lower to belly > cobra > balasana > DD 
HP > 1LHP > slide into ball pose w/ 1 foot on towel x 3 ea side
lower to belly > salabhasana super yogi
roll to back (onto mat) > pigeon curls > hold supine pigeon (option for cradle) > side 2

Transition: rock and roll to stand  > shooting star > goddess side stretch ea side > twist to front > fold >  walk hands out to DD > hop to malasana

Evolution Wave 1

malasana > uttanasana
wide utkatasana
crane <> SS (right leg)
garudasana > twist
crane > SS > lunge > hop switch > 1LDD (right)
lunge > align feet > lizard pulse
crescent > upright twist > reverse
twisting pulsation to hold high lunge twist
niralamba PACB > step back foot into prayer twist
utkatasana > tadasana > malasana
side 2

Between Waves: utkatasana > lower to seat > upward table to hanging dandasana

Evolution Wave 2

tadasana > malasana twist
malasana > uttanasana
wide utkatasana
crane < > vira 3
standing pigeon
twist toward bent knee
open to ACB
vira 2 > trikonasana > rev vira > parsvakonasana
lizard > malasana > side 2

Between Waves: utkatasana > lower to seat > navasana > purvottanasana

Transition: bakasana > DD > lower to belly > roll to back (off mat) > bridge heel slides w/ towel > roll to belly > dhanurasana > DD

Peak Wave

DD
1LDD
pigeon
pigeon dog
walk hands back
flying pigeon
1LDD
open hip 
flip dog
DD
side 2

*handstand play, with or without wall

Closing Wave

ball pose
ardha matsyendrasana w/ leg extended
side 2
supported bridge (with block or dharma wheel)
hip flexor release (supine crane with block to sacrum)