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)


Jala

Physical Focus | Fluid Movement, hip opening
Energetic Focus | embodying water element
Pilgrimage Pose |  salamba sirsasana
Class Length | 60-75 min

Opening Wave

sukhasana > wave the spine
DD > slow walk through water to top of mat
urdhva hastasana
yoga mudra > uttanasana
BV w/ sahaja cobra to DD

Mandala (right side)

1LDD (right) > cross core plank > 1LDD > open core plank
lunge > supported twist > parsvakonasana
sahaja skandasana
lunge > supported twist > parsvakonasana
1LDD (left) > cross core plank > 1LDD > open core plank
scorpion chaturanga > BV to DD
DD > anahatasana
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
lunge > supported twist > lift > reverse
lunge > parsvakonasana > reverse vira > vira 2
star
vira 2 > reverse vira > parsvakonasana > lunge
supported twist > lift > reverse > lunge
1LDD (right)  > cross core plank > open left arm > 1LDD > open core plank > open right arm
scorpion chaturanga > BV to DD
DD > dolphin w/ sirsasana B hands

Mandala (left)

1LDD (left) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
parsvakonasana > vira 2 > trikonasana
prasarita padottanasana > goddess > side body opening
vira 2 > trikonasana > parsvakonasana
lunge > supported twist > PACB > standing crane > parivrtta padangusthasana > supported twist
1LDD (right) > cross core plank > open + extend bot leg > 1LDD > open core plank > open + extend top leg
scorpion chaturanga > BV to DD
DD > lower to belly > dhanurasana
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
lunge > supported twist
parsvakonasana > ardha chandrasana B > chandra chapasana
vira 2 > baddha parsvakonasana > vira 2
star > forearms down w/ salamba sirsasana hands > star
vira 2 > baddha parsvakonasana > vira 2
parsvakonasana > ardha chandrasana B > chandra chapasana
lunge > supported twist > lunge
1LDD (left) cross core plank > fallen triangle > 1LDD open core plank > wild thing
scorpion chaturanga > BV to DD
DD > dolphin lifting alternate legs 

Inversion Wave

forearm stand to salamba sirsasana 

Closing Wave

4 leaf clover
lift hips
pigeon
janu sirsasana ea side > pigeon
4 leaf clover lift hips
savasana




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)

 

 

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
 

Happy Hips: Unwind After Air Travel

Physical Focus || hip openers, slow flow
Energetic Focus || unwind, get grounded after traveling
Pilgrimage Pose || ardha visvamitrasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
lift feet towards heart, reach arms through
hands to outsides of feet
ananda balasana
hands behind head, pulse head + shoulders up/legs straight <> ananda balasana
supta upavistha konasana
setu bandhasana (lift + lower)
eka pada setu bandhasana
supta ardha kapotasana > hug legs in, then twist
repeat second side
supta urdhva hastasana <> paschimottanasana alternating (3-5 times)
uttanasana <> malasana (3-5 times)

Warming Wave

(turn to face long edge of mat, step feet wide)
5 breaths with coffee press hands
prasarita padottanasana
vira 2 ea side (hold 3-5 breaths)
trikonasana ea side (hold 3-5 breaths)
parsvakonasana ea side (hold 3-5 breaths)
horse stance w/ fold, walk arms forward
uttanasana to front of mat

surya namaskar A x 3
round 1: slow w/ sahaja bhujangasana
round 2: alternating open core plank
round 3: alternating lizard to HP
[end in DD]

Evolution Wave 1

From DD, lower right shin then left shin
gomukhasana full expression (optional strap)
navasana <> ardha navasana
side 2
DD
1LDD <> open core plank + chaturanga x 3
lunge w/ spinal pulsation ( like cat/cow)
vira 1
yoga mudra
humble vira
release arms to airplane
crescent lunge
vira 2
ardha baddha parsvakonasana (bind arms without wrapping leg)
lizard
ardha hanumanasana
anjaneyasana w/ prastanjali
basic vinyasa to DD
side 2

between sides: walk hands to feet, malasana twist + bind each side

Evolution Wave 2

from DD
lower right shin, then left
agni stambasana, elbows to shins
fold inward
upward table pulsation
purvottanasana
side 2
DD
1LDD <> straight leg open core plank x 3
lunge
vira 1
yoga mudra
humble vira
lift back heel
tumbling tree
release hands
urdhva prasarita eka padasana (SS) w/ bind
ardha chandrasana B
vira 2
reverse vira
baddha parsvakonasana
lizard
hanumanasana
anjaneyasana with arms to earth
basic vinyasa to DD
side 2

between sides: walk hands to feet malasana, bakasana prep with optional bakasana

Hip Opening Wave

lower to seat
cradle right shin
elephant trunk pose
astavakrasana
parivrtta surya yantrasana (compass pose)
baddha konasana w/ alternating leg lifts, then both
side 2
optional bakasana to jump back or basic vinyasa to DD
ardha kapotasana
open to side
janu sirsasana w/ side bend (visvamitrasana prep)
side 2
arda kapotasana to back of mat
DD

Peak Wave

step right foot forward, back knee down
walk hands inside front foot along diagonal
straighten same side arm, side stretch
walk hands back in, tuck right shoulder under knee
straighten arm to lift front foot, clasp foot with left hand
ardha visvamitrasana
anjaneyasana
walk thru skandasana alternating
side 2 to front of mat

Closing Wave

balasana
lower to belly
salabhasana w/ yoga mudra
bhujangasana
roll to back
halasana
salamba sarvangasana w/ padmasana
optional sirsasana
supine twist
ananda balasana
savasana



Yoga for Athletes: Psoas Awakening

Physical Focus || psoas awakening + opening
Energetic Focus || connecting with intuitive body, movement meditation
Pilgrimage Pose || externally rotated standing asana
Class Length || 60-75 min

Opening Wave

Supine bridge, sacrum supported on block
hug right knee to chest, extend left leg out anchor thru left heel (psoas lengthening)
fingers interlaced behind right thigh
press leg into hands, hands draw back into leg (psoas awakening)
straighten right leg any amount (leg doesn't come past 90°)
bend left knee, bring foot to earth
right foot down, side 2
setubandhasana w/ block between knees x 3
hold on third round
hug block between knees, extend alternate legs straight out w/o tilting pelvi

Core Cultivation

place block between feet, lift shoulders/sit bones
explore lifting on the inhale vs exhale
keeping block, lift and lower legs to 45°
remove block
static psoas awakening, thighs even with hips, knees bent to 90°
press palms to center of thighs firmly
yogi twisting, opp elbow to knee (don't let knees come past hips)
progress to arms stretching, then legs straight
supine urdhva hastasana

Warming Wave

Surya Namaskar B w/ two rounds of vira 1 each side
repeat w/ 2 rounds vira 1 → crescent lunge + yoga mudra backbending
repeat w/ 2 rounds vira 1 → humble vira hip opening

Evolution Wave 1

urdhva hastasana - hands to hip creases
press back of heart open w/ gentle bend in knees
uttanasana w/ knees bent
ragdoll uttanasana
BV to DD
1LDD (right)
supported twist - open to backbend
lizard, allow knee to drop open
reach for back foot
anjaneyasana w/ arms OH
right hand to hip, left arm circles up and over
repeat with opp arm
both hands to hip creases, press back of heart open
parighasana → ardha vira 2 w/ psoas awakening
fold forward
hip mandala
lunge ←→ chaturanga alternating feet
BV to DD
side 2

anahatasana between waves

Evolution Wave 2

urdhva hastasana, cactus arms
uttanasana w/ knees bent
padahastasana
vira 2 - arms OH
utthita parsvakonasana (bottom arm reaches perp)
parsvakonasana - psoas release in back leg (block to outside of foot)
move the block further back away from foot
vira 2
side 1: horse stance w/ inside out yoga mudra, alternating transverse lunge, hold + twist
side 2: horse stance w/ side waist opening (like parsvakonasana)
lunge
BV to DD
side 2

dolphin ←→ DD between waves

Evolution Wave 3

urdvha hastasana - shiva mudra
side bend, standing backbend
padangusthasana
vira 2 - arms OH
straighten front leg
utthita trikonasana (bottom arm reaches perp)
trikonasana - psoas release in back leg (block to outside of foot)
move the block further back away from foot
side 1: prasarita padottanasana D
side 2: samakonasana
lunge
BV to DD
side 2

vasisthasana - press heart open, top knee bent ea side between waves

Wall Work - Shoulder Opening

balasana facing wall w/ anjali mudra, forearms to wall, chin to chest
balasana w/ arms walking up wall, chin to chest
standing DD (hands to wall)
vira 3 (right leg lifts)
stack hips ardha chandrasana B, extended leg side arm reaches over head, opp arm down
side 2
DD w/ heels to wall
urdhva prasarita eka padasana (right leg lifts)
walk hands back toward wall
press into hands to lift standing foot, slide it forward
lower shin along wall under knee comes down
quad breather
DD
side 2
cobra w/ shins to wall → optional ardha pincha mayurasana w/ feet on wall

Backbending Wave

setubandhasana reaching for ankles
urdhva dhanurasana

Closing Wave

roll to right side
press up bharadvajasana variation
side bend + twist
four leaf clover, lift hips
ardha kapotasana, fold forward
hanumanasana
HP
reverse the order to complete side 2
downward facing twist ea side
adho mukha savasana