Physical Focus | heart opening, backbending
Energetic Focus | embodying air element
Pilgrimage Pose |  natarajasana
Class Length | 60-75 min

Opening Wave

sukhasana > hands  to knees > heart opener
shoulder mandala: yoga mudra to left side > gomukhasana arms > side bend > neck stretch
side 2
seated malasana shoulder stretch

Core Cultivation

cow > core plank alternating

Warming Wave

sun C (right): urdhva hasta > back of heart stretch
anajaneyasana > hridaya vinyasa
BV to  DD 
1LDD (right) <> sunbird chaturanga x 3 > lunge (side 2)
urdhva hastasana
sun C (left:) standing backbend
anjaneyasana > lizard > quad stretch pulse
BV to DD 
1LDD (left) <> sunbird chaturanga x 3 > lunge (side 2)

Wave 1

BV to DD
1LDD < > CCP x 3
fallen triangle
upavistha konasana (fold to each side)
dandasana to back of mat
side 1: lower to back > setu bandhasana x 3 side 2: lower to back > urdhva dhanurasana x 3
neutralize spine
side 1: in/out curls side 2: slow bicycles
supported side plank, right foot steps in front
1LDD (right)
crescent lunge
garudasana backbending pulsation
lunge > ardha hanumanasana
BV to DD

Peak Wave

1LDD (right)  < > open core plank x 3 > wild thing > 1LDD
vira 1 > twisting pulsation
keep opp hand to thigh > parivrtta trikonasana
1/2 bound trikonasana
ardha chandrasana B > keep bind
vira 2
skandasana > 1/2 virasana/1/2 samakona
ustrasana w/ parighasana legs
side 2
lunge > standing splits
standing cat/cow
side 2

Closing Wave

uttanasana at back of mat
strap around left ankle
1/2 pigeon w/ straight back leg backbend + strap assist
side 2


Find the Person in the Pose

Physical Focus || Shoulder Opening + Strength
Energetic Focus || Find the Person Inside the Pose
Pilgrimage Pose || pincha mayurasana pattern
Class Length || 60-75 min

Opening Wave

being on belly
inside out yoga mudra, stretch side bodies
ananda balasana - check in with hips
supta gomukhasana ea side
roll to left side
press onto shins
bharadvajasana variation w/ side bend + twist
transition thru salamba navasana, side 2
table, cat/cow integrating shoulders, side 2
hip circles (right) - extend leg out
thread needle (right arm under)
straight leg lifts
side 2

Wave 1

hop to ball pose
low parsva bakasana prep
make it bigger transitioning through uttanasana
press-up handstand prep x 3
hop the feet wide
skandasana to lizard (to front)
move through supported goddess
skandasana to lizard (to back)
repeat w/ hand to knee twist, supported twist, upright twisting crescent, high lunge prayer twist (not shown)
hold goddess - shoulder dips

Core Cultivation

HP, alternating knee to opp tricep
progress to bent elbows as knees come in
HP, alternating knee to chest
progress to chaturanga b/w sides
twist alternating hips to earth (like parsva bakasana prep)
slow walk to top of mat

Wave 2

Surya Namaskar B (Dancing Warrior Variation)
Utkatasana, hands to heart
alternating legs extend forward
BV to DD
1LDD (right)
open core plank (right knee to right tricep) x 3
last time, lower to chaturanga
vira 1, forearms together then press arms straight with palms touching
BV to DD (slow)
side 2
repeat from DD 2 more rounds each side, 1 breath to movement thru vira

Wave 3

HP to belly
ardha bhekasana quad stretch
locust w/ yoga mudra, tap feet
side 2
crescent lunge - reach for opp elbows
slide arms forward eagle arms (w/ left arm under)
HP to belly
dhanurasana w/o bind
locust w/ yoga mudra, tap feet
side 2

Transition Between waves

BV to DD
side 2

Wave 4

BV to DD
1LDD, backbending variation
low lunge take strap with you as you rise
vira 1 w/ gomukhasana arms
prasarita padottanasana w/ bind
release strap 1/2 lift
side 1: prasarita padottanasana twist, reach extended arm OH, ea side
side 2: tripod headstand option
take the strap with you low lunge
standing crane
dancer pose w/ strap
handstand hops to chaturanga
BV to DD

Between Sides

DD - knees down
interlace the fingers (like headstand)
dolphin  walk feet in + out
side 2

Transition Between Waves

vasisthasana - taps with top hand to bottom wrist
BV to DD
side 2

Wave 5

urdhva hastasana - cactus arms
SS (right leg lifts) - lower back leg to parallel, reach opp arm overhead
left hand to left hip, open for rev. ACB
right hand to right hip ACB - option for chandra chapasana
vira 2
reverse vira with back arm bound
keep bind, baddha parsvakonasana
lizard pose
1/2 bakasana, 1/2 titibasana
transition thru bakasana
side 2

Transition Between Waves (not shown)

vasisthasana - chakrasana (wild thing)
BV to DD
side 2

Wave 6

1/2 Forearm Stand at Wall
supported setu bandhasana w/ block behind heart + head
setu bandhasana
urdhva dhanurasana
wide leg twisting

Closing Wave

ananda balasana
supta garudasana twist ea side
supta baddha konasana w/ strap around hips + blanket under knees

spring kleem

Physical Focus || asymmetrical backbends
Energetic Focus || spring kleem - deep cleansing
Pilgrimage Pose || natarajasana
Class Length || 60-75 min

Opening Wave

virasana w/ block
spinal rolls
bharadvajasana twist

Warming Wave

Swim the dolphin (table -> forearm table -> dolphin -> forearm table -> table -> DD, repeat)  Surya Namaskar B w/ yoga mudra
round 1: crescent lunge
round 2: vira 1
round 3: vira 2

Core Wave

niralamba bhujangasana, salabhasana w/ yoga mudra

Evolution Wave 1

uttanasana - standing splits (right leg lifts) - crane
quad stretch w/ both hands
standing splits
hop switch x 3
lunge, back knee down - tricep in front
ardha hanumanasana
anjaneyasana w/ agni mudra
agni mudra pulsation
crescent lunge w/ agni mudra
vira 3 w/ agni mudra
standing splits, side 2
begin second wave from standing splits

Evolution Wave 2

natarajasana (eveolve from quad stretch both hands)
standing splits
hop switch x 3
lunge, back knee down
straighten back leg, hands to front knee
lizard, front toes turn out, optional back knee down
walk arms along the diagonal
vira 1
garudasana arms
vira 3 w/ garudasana arms
standing splits, side 2
begin third wave from standing splits

Evolution Wave 3

natarajasana w/  1 hand
standing splits
hop to 1LDD (backbending variation)
lunge, back knee down
anjaneyasana w/ quadricep opening both hands
supported twisting lunge
vasisthasana optional kapinjalasana
wild thing
hug top knee in, step it forward crescent lunge
leaning lunge
vira 3 w/ airplane arms
standing splits, side 2
end in uttanasana

Peak Wave

Natarajasana w/ strap
standing cat/cow
side 2
ball pose lower to back
urdhva dhanurasana 

Closing Wave

ardha kapotasana with backbending variation (not mermaid)
agni stambasana
ardha matsyendrasana twist
reverse direction side 2
adho mukha savasana

visshudha (5th chakra) - communication

Physical Focus ||  Backbends + Pratikriyasana
Energetic Focus || visshudha, communication
Pilgrimage Pose || natarajasana
Class Length || 60-75 min

“All of the delicate shades of feeling are a result of communication” – Travels with Charley, John Steinbeck.

We are able to more fully embrace our experience when we can articulate our inner world through art of language.  Visshudha is our communication center, it is where we feel connected, a sense of spiritual communion that happens when we feel truly understood. Consider through this practice as a dance between the throat closed (self-reflection) and the throat open (self-expression).

Opening Wave

seated in sukhasana, palms face down
jalandhara bandha - open/close the throat
wide circles with torso - open/close throat
supported boat pose
upward table
pulse x 3
lie back - shake out the legs & arms
roll to right side
press up bharavajasana
switch legs - side 2
hands to top of mat
table top

Wave 1: Warming Sunbird Flow

spinal balance
sunbird, bend elbows like chaturanga
repeat 3 times
last time, hug knee to chest x 3
sweep knee out to side - straighten
lower leg - FF
gate pose - lean right
*side 2
lower to belly

Wave 2: Surya Namaskar C w/ shoulder opening

spider fingers off the mat - cobra lifts
quad stretch each side
HP to DD
step or jump forward
urdhva hastasana
Half Moon A ea side
bend knees - chest to thighs
keep this - work the legs straight
step left left foot back
anjaneyasana - take opp thumbs overhead
basic vinyasa
inhale left foot forward - anajaneyasana - opp thumbs

Wave 3: Sun C - half splits, fallen warrior 

urdhva hastasana
Half moon A w/ opp elbows ea side
step left foot back
low lunge <--> half splits alternating
low lunge
1LDD (right leg lifts)
twisted core plank x 3
hold - option to open up

core plank
step thru low lunge
crescent lunge
cactus arms
basic vinyasa to DD
inhale left foot forward
*side 2

Transition: Chair to prayer twist ea side

chair pose
lift heels
lower to boat
upward plank
alternate x 3

Wave 4: Sun C Peak Wave - Natarajasana

urdhva hastansana
Half moon A w/ Shiva mudra
left foot back
right hand to right knee twist
wide lizard on the diagonal
come thru center
1LDD - right leg back
bend the knee without opening the hip, right knee moves up and back
high lunge (mulabandha)
hop switch x 3
airplane arms - leaning lunge
crane to FF
*side 2 (right leg steps back)

Wave 5: Neutralizing/Cooling

ball pose
malasana squat
lower shins
eagle arms - lift and lower
rabbit pose
side 2
walk the hands back or hop to ball pose
legs parallel, feet flat
wide legged twisting side to side
baddha konasana - FF
walk hands back, lower forearms
open throat
straighten the legs
slowly lower down
apanasana - round the spine
neutralize throat