Letting Go

Physical Focus || hamstring lengthening, backbends
Energetic Focus || letting go
Pilgrimage Pose || hanumanasana, urdhva dhanurasana

Opening Wave

samastitihi
inside out yoga mudra OH w/ side bend
twist right, open arms pressing palms away - free the upper back by engaging the low belly
side 2
standing twisting kriya hands to shoulders, knees bent

Warming Wave

utkatasana w/ heavy breaths x 3
surya namaskar B x 3
round 1: anjaneyasana w/ hands to low back, press up to crescent
round 2: anjaneyasana w/ garudasana arms, press up to crescent
round 3: anjaneyasana w/ ardha ustrasana, press up to crescent
*core cultivation in HP, DD

Evolution Wave 1

kriya: utkatasana hands to heart - alternate stepping back to crescent lunge [quick]

uttanasana
BV to DD
1LDD (right)
crescent lunge
cactus arms to leaning lunge pulse
supported twist
back knee down
quad stretch
lizard <> ardha hanumanasana
ardha hanumanasana

between sides: ardha dhanurasana on knees transition w/o bind
between waves: setu bandhasana

Transition: malasana stretching upper back

Evolution Wave 2

kriya: cactus arms w/ gyan mudra to malasana w/ elbows to inner thighs [quick]
uttanasana
BV to DD
1LDD (right)
vira 1
straighten front leg, arms OH lower half way
sweep left arm back - stack shoulders
trikonasana (option for block) > twisting pulse w/ top arm
prasarita padottanasana 

side 1: horse, walk hands to left open right arm, side 2
side 2: samakonasana
star > vira 2
parsvakonasana
lunge <> parsvottanasana pulsation

between sides: wild thing ea side
between waves: ustrasana

Evolution Wave 3

kriya: utkatasana to prayer twist alternating [quick]
hold ea side
uttanasana
BV to DD
1LDD (right)
vira 1
straighten front leg, arms OH lower half way
sweep right arm back - stack shoulders
parivrtta trikonasana ( block) > twisting pulse w/ top arm
prasarita padottanasana - star
side 1: prasarita padottanasana C w/ tripod headstand variations
side 2: bhekasana
star > vira 2
parsvakonasana
hanumanasana 

between sides: ardha dhanurasana on knees transition w/ bind
between waves: urdhva dhanurasana, neutralize spine, wide leg twisting

Peak Wave

roll to belly
bhujangasana lifts with wide arms
forearm plank walk the feet in dolphin
sphinx
forearm plank
forearm side plank  ea side
move to wall pincha mayurasana, scorpion prep

Closing Wave

balasana
lower to belly
gecko, roll to back supine twist
side 2 reverse order
savasana



delicate shades of trikonasana

Physical Focus ||  Hip + Hamstring Opening
Energetic Focus || energetic circuitry, circular actions to balance sthira + sukham
Pilgrimage Pose || Trikonasana
Class Length || 60-75 min

Opening Wave

inside out yoga mudra overhead, stretch side to side
standing cactus shoulder stretch
forearms together in front of gaze + palms touch, keep connection as arms straighten overhead
anjali mudra behind head, lift elbows

Warming Wave

Surya Namaskar B w/ Vira 2 side waist opening 3 rounds
utkatasana
uttanasana
step back HP
round 1: wide leg alternate knees in
round 2: 1A plank twisting torso only
round 3: step back HP <-> step forward ball pose alternating legs, progress lowering to chaturanga then both feet forward and back at the same time.
1LDD
vira 2
back hand to hip, reverse vira 2
front forearm to thigh, parsvakonasana
vira 2
basic vinyasa to DD
side 2
step or jump forward to begin next round

Evolution Wave 1

wide uttanasana - chest to thighs wrap legs
basic vinyasa to DD
knees down spinal balance (right) 
hip opening pulsation (knee to tricep, twist + open hip)
right leg down, supported side plank
1LDD (left) open hip
low lunge
vira 1
parsvottanasana
basic vinyasa to DD
knees down, side 2

Evolution Wave 2

uttanasana  padangusthasana
basic vinyasa to DD
knees down spinal balance
right leg down, supported side plank
parighasana pulsation (like rev warrior -> trikonasana)
1LDD (left)
low lunge
trikonasana, peace fingers around big toe 
vira 2
prasarita padottanasana D
vira 2
ardha hanumanasana
send front leg back
spinal balance, side 2

Evolution Wave 3

uttanasana with big toe clasped out to side, alternate
basic vinyasa to DD
knees down spinal balance
right leg down, supported side plank
supported ardha chandrasana w/ top arm to side
optional half bow
low lunge
reverse warrior w/ bind  <-> trikonasana pulsation
ardha chandrasana B w/ half bind
parsvakonasana
lunge
twist left - supported vasisthasana
clasp big toe, vasisthasana full expression
hanumanasana
back knee down, extend front leg back
spinal balance, side 2

Peak Wave

uttanasana
standing splits (right leg lifts)
ardha chandrasana B
ardha chandra chapasana
standing splits
lunge, hop switch
crescent
vira 3
crane
tree
utthita padangusthasana
standing pigeon
crane
uttanasana
side 2

Closing Wave

supine gomukhasana
garudasana twist
side 2
ananda balasana
halasana
sarvangasana
padma sarvangasana
matsyasana
savasana