Agni

Physical Focus | twisting, core cultivation
Energetic Focus | embodying fire element
Pilgrimage Pose |  parsva bakasana, eka pada malasana, adho mukha vrksasana
Class Length | 60-75 min

Opening

seated > twist ea side 
breath of fire 
upward table <> reverse chaturanga 
malasana > tadasana

Warming Namaskar

Surya Namaskar A x 3 w/ handstand hops progression (lifts > bent knees > straight legs)
Introduce Agni Vinyasa:  utkatasana > 1/2 chair > crane > vira 3 > crescent > leaning lunge > crane > 1/2 chair > side 2, repeat x 3

Core Cultivation

lower to seat, seated prayer twist 
agni mudra > parsva navasana pulsation
side 2

Evolution Wave 1

utkatasana > release left arm down, half moon A, side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank open > 1LDD > open core plank open > 1LDD
lunge  > vira 1 > shiva mudra
bend + straighten front knee , lift + lower mudra
release opp arm to front knee, twisting pulsation
hold,  same arm to back thigh
1LDD > SS > core plank pulsation
eka pada malasana
heron pose, bend bottom knee
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: prayer twist ea side

Evolution Wave 2

utkatasana > shiva mudra > half moon A > side 2
utkatasana > half chair > crane (right) > vira 3 > crescent > leaning lunge
1LDD > cross core plank > fallen triangle > 1LDD > open core plank > wild thing
lunge > vira 2 > shiva mudra
parsva vira 2 <> parsvakonasana
reverse trikonasana > trikonasana
vira 2
1LDD > SS > core plank pulsation
eka pada malasana
cradle > agni stambasana > ardha matsyendrasana
vira 3 > crane > half chair
crane (left) > side 2
end in utkatasana
b/w sides: parsva bakasana ea side 

Inversion Wave

handstand w/ wall, kick ups then hops

Closing Wave

DD > pigeon twist toward foot > DD > side 2

Savasana


Revolve

Physical Focus || spinal rotation/release
Energetic Focus || be yoga > uniting mind, body and breath
Class Length || 60 - 75 min

Opening Wave

balasana
walk outstretched arms to each side
thread the needle arms, twist open each side
DD
1/2 basic vinyasa SLOW x 3 (HP>chaturanga>UD>DD)
slow walk to top of mat

Warming Wave

3 rounds progressive twisting namaskar
utkatasana w/ alternating arms || utktasana open twist ea side || utkatasana prayer twist ea side
basic vinyasa to DD
1LDD > lunge
supported twist pulsation || crescent lunge open twist pulsation || open twist to high lunge twist
basic vinyasa to DD
side 2

Core Cultivation

from DD knees down
forearms down, hands clasped
dolphin
forearm plank > hip dips w/ shoulders square
sphinx, release hands
forearm plank hugging alternate knees in
sphinx
forearm side plank pulsation ea side

Evolution Wave 1

utkatasana > ardha utkatasana > crane
leg lifts w/ hands clasped to back of thigh
vira 3 (hands to heart)
lunge > 1LDD > cross core plank > open core plank
lunge > vira 1
parsvottanasana lower half way then hold
trikonasana, bind top arm
ardha chandrasana B w/ bind
SS > taps to gomukhasana, fold
SS > uttanasana
side 2, utkatasana

Evolution Wave 2

utkatasana >ardha utkatasana> twisting crane
padangusthasana w/o bind
vira 3 (airplane arms)
lunge > 1LDD > cross core plank to parivrtta vasisthasana > open core plank to vasisthasana
lunge > vira 1
parsvottanasana, lower half way then hold
parivrtta trikonasana
prasarita padottanasana
side 1: twist, hop feet together, parsva bakasana prep
side 2: prayer twist in skandasana ea side, hop feet together, parsva bakasana ea side
hop feet apart > prasarita padottanasana
lunge to front > SS > taps to ardha matsyendrasna
SS > uttanasana
side 2, utkatasana

Peak  Wave 

utkatasana >ardha utkatasana> crane
garudasana twist > parivrtta padangusthasana
padangusthasana w/o bind
slowly lower, parivrtta ardha chandrasana B
lunge
transition thru skandasana to back of mat
uttanasana
side 2, utkatasana
end in DD

Peak Wave

1LDD > open hip > wild thing
vasisthasana
hanumanasana
ardha kapotasana w/ ardha dhanurasana leg
janu sirsasana (parighasana variation)
upavistha konasana
janu sirsasana side 2
pigeon side 2 w/ ardha dhanurasana leg
1LDD side 2 > open hip > wild thing
vasisthasana
hanumanasana
anahatasana

Closing Wave

lower to belly
eka pada ardha dhanurasana
sphinx
urdhva dhanurasana
wide leg twisting/spine neutralizer
ananda balasana
downward facing twist ea side
adho mukha savasana



imagiNATION: Sweat with Purpose

Physical Focus || garudasana shoulder opening to leverage deeper twist
Energetic Focus || set intention from possibility
Pilgrimage Pose || parsva bakasana
Class Length || 60-75 min

Opening

begin standing, open twist pressing palms away

Warming Waves: Surya Namaskar B x 3

round 1: utkatasana w/ reverse namaste -> cactus arms -> side 2, anjaneyasana w/ reverse namaste (cross wrist, turn palms to touch OH)
round 2: utkatasana w/ yoga mudra to open twist ea side, crescent w/ yoga mudra
round 3: utkatasana w/ palms touching (or agni mudra) to prayer twist each side, vira 1 w/ palms touching 

Evolution Wave 1

utkatasana - ardha utkatasana - standing crane (right leg lifts)
standing crane ←→ low lunge (hands down)
1LDD core plank x 3
crescent lunge w/ garuda arms (right arm under)
twist - arms unravel
lunge eka pada malasana (pistol) to step thru
marichyasana elephant trunk pulse (like bakasana in bent leg), lift hips and extended leg
open twist
seated tree, lift hips
alt core plank to back, step foot down lunge, side 2

between waves: twisting DD

Evolution Wave 2

utkatasana - ardha utkatasana - standing crane (right leg lifts)
vrksasana ←→ shooting star
standing crane leaning lunge
1LDD open core plank x 3
(block to inside of foot)
vira 2 w/ garuda arms (left arm under)
unravel arms -> utthita parsvakonasana
alternate garudasana arms + unraveling
parsvakonasana, hand to block inside, press hip open
trikonasana
side 1: skandasana w/ inside out yoga mudra + twist
side 2: skandasana  + 1/2 crow pose each side
turn to back, standing crane, side 2
after side 2, step back foot in malasana bakasana
between waves: 1A plank w/ knees down, open + draw under, hold

Evolution Wave 3

utkatasana - ardha utkatasana - standing crane
standing twist w/ knee bent
standing crane ←→ supported twist
vasisthasana - top arm pulses
1LDD cross core plank x 3, hold + straighten leg
(block to outside of foot)
vira 1 parsvottanasana
parivrtta trikonasana w/ block to outside
walk hands to IT band stretch
walk around to open side thru prasarita padottan.
turn to back crescent lunge w/ garuda arms (left arm under)
garudasana, twist to parivrtta padangusthasana
side 2
end in samastitihi

Peak Wave

parsva bakasana prep from uttanasana 
anjaneyasana w/ bind ea side
seated prayer twist to parsva bakasana ea. side

Closing Wave

ardha matsyendrasana
seated pigeon twist
wheel of life pose, side 2
savasana

for the love of flow

Physical Focus ||  Twisting + Cleansing abdominal organs
Energetic Focus || Entering the meditative flow as we prepare for the Vernal Equinox
Pilgrimage Pose || Twists + Balance
Class Length || 60-75 min

Opening Wave

balasana
DD - HP - knees down chaturanga - cobra - chaturanga - DD (alternate vinyasa)
repeat x 3

Warming Wave: Mandala Namaskar

ardha chandrasana A each side
bottom arm reaches opposite direction
basic vinyasa to DD
1LDD (right)
lunge -> samana - vyana pulsation
crescent - lizard - sahaja skandasana - lizard ( to back) - crescent
BV to DD
start with right leg again to complete circle
trikonasana + prasarita padottanasana

repeat mandala on left side with
vira 2 + star (prana mudra vinyasa)
left again to complete circle
parsvakonasana + low goddess squat crossing arms in front

Core Cultivation

ball pose
malasana <-> uttanasana  x 3
malasana twist ea side
supported navasana - ardha parsva navasana alternating x 3

Evolution Wave 1

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to open twist in utkatasana
utkatasana
side 2
BV to DD
1LDD (right) - open hip with straight extended leg, shoulders square (feel the opening in standing leg)
bend extended knee
twisted core plank to open hip (keeping knee bent) x 3
crescent lunge
supported twist + ganesh's trunk pulsation
supported side plank - lift and lower hips
lower hips to earth, shift to face back of mat
janu sirsasana (right knee bends)
parivrtta janu sirsasana
right hand to top of mat
lift hips
core plank
DD
side 2

Transition

utkatasana - right heel to sit bone
vira 3, tap opp heel  with extended foot x 3
uttanasana
utkatasana , side 2
utkatasana - standing pigeon ea side (pratikriyasana)
utkatasana - right heel to sit bone
vira 3
ardha chandrasana B
uttanasana
utkatasana, side 2

Evolution Wave 2

urdhva hastasana - yoga mudra
uttanasana w/ yoga mudra
standing twist to prayer twist in utkatasana
side 2
BV to DD
1LDD
twisted core plank - straighten the leg
chaturanga arms
option for revolved vasisthasana
vira 1
revolved trikonasana
revolved ardha chandrasana B
revolved twisting crescent
prayer twist in high lunge
prayer twist
side crow, crouching ball pose to chaturanga

Closing Wave

ardha kapotasana - twist
agni stambasana
ardha matsyendrasana
baddha konasana
side 2, reverse direction
roll to back, savasana w/ bolster under knees + blanket under head