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)


Energy in Motion

Physical Focus ||  Hip + Shoulder Opening
Energetic Focus || Emotion = Energy in Motion
Pilgrimage Pose || Pincha Mayurasana
Class Length || 60-75 min

Opening Wave

prana <> apana arms (inhale goal post arms, exhale coffee press) x 3
malasana <> tadasana kriya

Warming Mandala Namaskar

BV to DD
1. 1LDD (right) lizard < skandasana alternating > lizard > BV to DD
2. 1LDD (right) vira 2 side waist opening (rev vira, parsvakonasana) < star > vira 2 side waist opening > BV to DD
3. 1LDD (left) vira 2 yoga mudra > prasarita padottanasana C > vira 2 w/ yoga mudra > BV to DD
4. 1LDD (left) vira 2 > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana > prasarita padottanasana D > reverse vira w/ 1/2 bind > trikonasana > optional baddha parsvakonasana BV to DD
malasana <> chaturanga kriya (start by stepping back, then progress to soft hops back + forward)

Evolution Wave 1: Garudasana

side bend w/ reverse namaste ea side
basic vinyasa slow w/ cobra progression to upward dog
1LDD (right) > 1LHP > core plank x 3
crescent w/ arms overhead to reverse namaste (cross left wrist in front of right)
garuda arms (left arm under)
garudasana back leg crosses over front leg
vira 3 w/ airplane arms
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > hip dips

Evolution Wave 2: Vira 1 Heart Opening

urdhva hastasana > turn palms to back > hands to shoulder blades
elbows to sides > hands to hip creases (see video)
upper back opening
uttanasana > belly to thighs
basic vinyasa slow w/ cobra progression to upward dog
1LDD  > 1LHP > cross core plank x 3
vira 1 > straighten front leg, arms to sides elbows back (see video)
leaning vira 1
vira 3/ w arms overhead
lunge
basic vinyasa to DD
side 2
anahatasana > sphinx > forearm plank > side plank toe taps (extend top leg in front to tap toes, then behind)

Peak Wave

shoulder opener w/ block b/w shoulder blades
reach arms overhead + grip sides of the mat pulling it toward crown
dolphin w/ heels to wall
set up for 1/2 pincha mayurasana

Closing Wave

balasana wide
roll onto seat, agni stambasana (right leg on top)
janu sirsasana
side bend
upavistha konasana
side 2
savasana

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
apanasana
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

DD
HP, alternating knee to opp tricep
progress to bent elbows as knees come in
DD
HP, alternating knee to chest
progress to chaturanga b/w sides
DD
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
uttanasana
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

utkatasana
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
cobra
dhanurasana w/o bind
locust w/ yoga mudra, tap feet
side 2

Transition Between waves

DD
vasisthasana
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
SS
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

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

Wave 5

urdhva hastasana - cactus arms
FF
SS (right leg lifts) - lower back leg to parallel, reach opp arm overhead
left hand to left hip, open for rev. ACB
SS
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
FF
side 2

Transition Between Waves (not shown)

DD
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