Vayu

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

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
star
skandasana > 1/2 virasana/1/2 samakona
ustrasana w/ parighasana legs
side 2
lunge > standing splits
natarajasana
standing cat/cow
side 2

Closing Wave

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



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



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
crane
standing splits
lunge
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

crane
natarajasana (eveolve from quad stretch both hands)
crane
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
parsvottanasana
vira 1
garudasana arms
garudasana
vira 3 w/ garudasana arms
standing splits, side 2
begin third wave from standing splits
 

Evolution Wave 3

crane
natarajasana w/  1 hand
crane
standing splits
hop to 1LDD (backbending variation)
lunge, back knee down
hanumanasana
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
setubandhasana
urdhva dhanurasana 

Closing Wave

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

sahaja vidyodaya

Physical Focus ||  muscular energy + shoulder opening
Energetic Focus || I AM enough. 
Pilgrimage Pose || eka pada malasana, urdhva dhanurasana, parsva bakasana
Class Length || 60-75 min

Instead of placing the burden of proof on your practice to validate any part of you, begin with enough.  This practice is enough, my breath is enough, I am enough.  This goes beyond the machinery of your body alone, this happens on much more subtle levels.  Can you be kind to your body in times of challenge, can you be strong in times of inward reflection?  This surrender to enough can bring about spontaneous awakening (sahaja vidyodaya) where we begin to operate from fullness.  This is aparigraha, a recognition of abundance in the universe and a rising above scarcity.  Enough is not a dirty word - it is inherently generous.

Opening

marichyasana legs w/ clasped right shin, opp straight leg lifts x 3
marichyasana C - unbound, gentle twist
marichyasana A w/hands reaching back --> eka pada malasana (pistol squat) x 3
cross right leg over left
gomukhasana
supported twist
core plank alternating (SLOW) to back of mat
side 2, reverse direction

Transition: rock + roll to alternate eka pada malasana (EPM)
hold with right leg extended
EPM -> ball pose -> standing splits (SS) w/ right leg lifted
ball pose, side 2
repeat 2-3 times each side

Warming Wave

right leg extends in EPM -> SS
lower right leg back
1LDD (left leg lifts)
hop right foot forward standing splits
lower into EPM with left leg extending (option to transition thru ball pose)
navasana - reach finger tips forward + press into mat
tap alternate toes
lower left leg into EPM
side 2
navasana - reach finger tips forward + press into mat
tap both legs together
press feet down
utkatasana

Warming Wave: Surya Namaskar B x 3 w/ dolphin

Complete Surya Namaskar B 3 times with anjaneyasana, crescent, warrior 1
between sides: knees down, forearms down -> dolphin w/ anjali mudra, sirsasana B arms, pincha mayurasana arms

Evolution Wave 1

uttanasana - ball pose
EPM - right leg extends
SS (right leg lifts)
lunge -> 1LDD (left)
lunge
leaning lunge (arms forward)
crouching crane w/ peaceful fists <-> leaning lunge x 3
standing crane
straighten left leg, sweep left leg back w/o letting it touch the ground
vira 3, lower hands
uttanasana, side 2

Evolution Wave 2
Repeat Wave 1 to vira 3, lower hands
parivrtta ardha chandrasana B
lift torso, twisted crescent lunge pulsation
hands to heart, high lunge twist
prayer twist - optional parsva bakasana
uttanasana - ball pose
side 2

Transition: ball pose, jump back into chaturanga -> adho mukha svanasana (DD)
lower knees, forearms
forearm side plank, hug top knee into chest, extend leg
top foot behind, wild thing
sphinx, side 2
dolphin, alternating 1L up, pincha mayurasana prep

Evolution Wave 2

uttanasana - ball pose
EPM - right leg extends
SS (right leg lifts)
lunge -> 1LDD (left)
exhale half pigoen - quad stretch
core plank
lunge
standing splits
garudasana taps to full garudasana
vira 3
standing splits
EPM (side 2)
end seated

Backbending Wave: Bridge + Urdhva Dhanurasana

Inversion Wave: Pincha Mayurasana

sirsasana B hands with head lifted
walk feet in like dolphin
untuck toes, draw tops of feet in
lift both knees into chest
try to keep head lifted

Closing Wave

downward facing twist ea side  w/ both legs
upavistha konasana w/ side waist opening
Fold forward with block supporting ajna

Savasana