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)


Still Listening

Physical Focus | Core Cultivation
Energetic Focus | Clearing Resistance in the Hips
Pilgrimage Pose | bakasana
Class Length | 60-75 min

Opening Wave

sukhasana > spinal rolls
seated bakasana upper back stretch
tadasana > sankalpa
utkatasana > heavy breaths x 3
uttanasana shake
BV to DD

Warming Wave

Hip Opening Mandala w/ prasarita padottanasana C
(Right) : vira 2, parsvakonasana
(Left) : trikonasana, ardha chandra B

Evolution Wave 1

utkatasana
bakasanalifts
hover left leg, step left foot back
right heel to navel > 1LDD (right)
lunge
lizard w/ foot to opp side pulse (like pigeon prep)
malasana
malasana twist + bind
bakasana lift
hover right leg, step right foot back
left heel to navel > 1LDD (left)
lizard w/ foot to outside pulse
malasana
Transition: ball pose > hop to shins >bakasana prep, lifting hips > hands to hip creases, heart lifts

Evolution Wave 2

utkatasana
uttanasana> hop feet 1/2 way back
bakasana hops
basic vinyasa to DD
1LDD
parsvottanasana
vira 1 > yoga mudra
tumbling tree
anjaneyasana w/ yoga mudra
lizard > eka pada koundinyasana II
basic vinyasa to DD
side 2
DD
Transition:  utkatasana > navasana > seated bakasana <> ardha navasanax 3 >> jump back chaturanga > DD > hop forward > navasana repeat x 3

Peak Wave

marichyasana A + floating marichyasana A
baddha konasana
side 2
wrist stretch > fingers face toes in table
hips to heels
bakasana w/ block under head
bakasana w/ block under feet
bakasana to chaturanga

Cooling Wave

childs pose > anahatasana
table top on forearms w/ eagle legs
gomukhasana side bend
side 2
supine twist
savasana

Inner Teacher

Physical Focus | backbends
Energetic Focus | releasing the front, eastward facing side of the body to clear congestion and create space
Pilgrimage Pose | eka pada raja kapotasana
Class Length | 60-75 min

Opening Wave

tadasana + sankalpa
surya namaskar A x 3 rounds > slow flow >> 1st Round:  3 x chaturanga on knees >> 2nd Round: 3 x chaturanga >> 3rd Round:  3chaturanga <> core plank alternating

Warming Wave

Warming: utkatasana hands to heart <> crescent alternating1. hold crescent 2. upright twist 3. upright twist + reverse 

Evolution Wave 1

from utkatasana > ball pose > hop to shins
spinal balance > ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists <> leaning lunge x 3
1LDD > lunge
vira 1 > prastanjali >  parsvottanasana
revolved trikonasana > back heel lifts
parivrtta ardha chandrasana
parivrtta chandra chapasana
back foot down > supported twist
supported side plank > lower hips
gomukhasana w/ arms > prasarita A > goddess w/ shoulder dips +  side waist opening
lunge
ardha hanumanasana
uttanasana
utkatasana > side 2

Evolution Wave 2

from utkatasana > ball pose > hop to shins
spinal balance > 1/2 vasi > ACB w/ ardha dhanurasana
table > cat spine
side 2 > hop to ball pose > uttanasana
utkatasana > crescent
peaceful fists > leaning lunge <> crouching crane x3
1LDD > lunge
vira 2 legs > block to outside of foot
vira 2 > parsvakonasana w/ hasta mudra
ardha chandrasana B
chandra chapasana
back foot down > supported twist
supported side plank > wild thing
supported side plank > hips lower
agni stambasana > prasarita C, tripod
lunge
standing splits
uttanasana
utkatasana > side 2

Peak Wave

utkatasana > crane
crane > peaceful fists <> vira 3 x 3
1LDD > lunge
anjaneyasana
ardha hanuman w/ back leg in splits > hanumanasana
eka pada raja kapotasana prep w/ strap
1LDD > hop to standing splits
uttanasana
utkatasana > side 2
end in uttanasana

Closing Wave

ball pose
baddha konasana
halasana
sarvangasana
karnapidasana
matsyasana
savasana, pranayama, meditation






Akasha

Physical Focus | standing balance
Energetic Focus | embodying space element
Pilgrimage Pose |  hasta padangusthasana, vasisthasana
Class Length | 60-75 min

Opening Wave

standing prana mudra > twist + reach arms to T 
utkatasana < > prana mudra rising  x 3
yoga mudra uttanasana <> yoga mudra utkatasana
BV to DD

Warming Wave

3 rounds Dancing Warrior w/ hamstring opening
anjaney | crescent | vira 1 w/ prana mudra 
ardha hanuman | parsvottanasana variation | parsvottanasana

Core Cultivation

utkatasana > lower to seat
waterwheel > slow bicycles progress from bent knees to straight legs

Evolution Wave 1

tree ea side
BV to DD
1LDD (right) (open hip)
vira 2 legs
trikonasana <> parsvakonasana w/ hasta vinyasa
ardha chandrasana B
vira 2
1LDD (or DD) > open right
vasisthasana > step foot in front
rhythmic hasta vinyasa
DD
1LDD (left) side 2

Evolution Wave 2

padangusthasana w/ leg lifts ea side
BV to DD
1LDD (open hip w/ straight leg)
crescent > same hand to knee
opp arm reaches backbend
twisting pulsation
hold high lunge twist (option for clasp)
PACB
standing splits step or hop switch
parivrtta hasta padangusthasana
standing splits
1LDD
side 2

Peak Wave

hasta padangusthasana (right leg)
standing pigeon
vira 3
lunge > hop switch
1LDD
open right
vasisthasana
leg lifts > optional clasp
1LDD
crescent lunge
crane
hasta padangusthasana
side 2

Closing Wave

ball pose 
dandasana
janu sirsasana twist > parighasana w/ quad stretch > upavistha konasana  > side 2
legs up the wall > halasana > supported sarvangasana > savasana 

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


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




Bhumi

Physical Focus | hip/Shoulder Opening, Grounding
Energetic Focus | embodying earth element
Pilgrimage Pose | grounding for sirsasana B
Class Length | 60-75 min

Opening Wave

belly down, key of the shoulder opener
gecko w/ sphinx arms
dhanurasana w/o bind
balasana
DD > hands to feet > padangusthasana

Warming Namaskar

utkatasana w/ yoga mudra >  BV > vira 1 + humble warrior
utkatasana reach forward belly to thighs > uttanasana > BV > vira 1 (same action from utkatasana) > parsvottanasana
utkatasana > prayer twist ea side > BV > high lunge twist

Evolution Wave 1: Sun C (right)

urdhva hasta > arms to T > thumbs back
anjali mudra to base of skull
open elbows > side bend
uttanasana > standing splits (right)
anjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
forearm plank
dolphin
knees down
ustrasana core cultivation
DD > vasi right
1LDD (right) > open hipanjaneyasana > sirsasana B hands
ardha hanumanasana
lizard
malasana (reach arms forward)
uttanasana > ascent

Evolution Wave 2: Sun C (left)

urdhva hasta > arms to T > thumbs back
hands to low spine, standing backbend
uttanasana
standing splits (left)
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
forearm plank
dolphin > alternate leg lifts
knees down
ustrasana w/ garudasana arms or ustrasana
DD > vasi left
1LDD (left) > open hip
anjaneyasana w/ hands to low back
ardha hanumanasana > optional splits
lizard
malasana twist > bakasana
uttanasana > ascent

Backbending Wave

turn to face wall, uttanasana > slide to belly > dhanurasana > balasana

Inversion Wave

forearm stand w/ sirsa B hands, practice lowering head

Closing Wave

DD > 1LDD > pigeon 
baddha konasana
pigeon > 1LDD > DD 
balasana > savasana



Wave Therapy

Physical Focus ||  Hip Opening
Energetic Focus || Prana as more than breath, it encompasses all moving energy in the body
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
hand to heart + belly
half happy baby
supine twisting
side 2
roll to right side > press up
gomukhasana
seated grasshopper
ardha matsyendrasana
side 2 reverse direction (seated grasshopper twist, gomukhasana)
table top to front 
DD

Warming Namaskar

Dancing Warrior w/ crescent | vira 1 | vira 2
leaning lunge > yoga mudra fold

Wave 1: Introduce Pigeon Pattern

tadasana > lift heels > fold >knees part > malasana fold > hands to heels
toe taps back alternating
BV to DD
1LDD > vira 2 > rev vira > parsvakonasana
1LDD > walk hands back SS
standing crane > tree > standing pigeon > pigeon dog
pigeon side plank
DD
side 2

Wave 2: Deep Hip Opening

tadasana > lift heels > fold >knees part > bakasana prep
extend alternating legs back to hover
BV to DD
1LDD > vira 2 > rev vira >  trikonasana > ACB
1LDD - open hip, walk hands back SS
standing crane > garudasana > standing pigeon > pigeon dog
pigeon side plank > extend top leg > DD > side 2

Wave 3: Core Cultivation

childs pose > anjali mudra behind head
vajrasana > take opp shoulders > neck circles > side 2
table > spinal balance curls ea side > progress to 2 limb plank
lolasana x 3
forearm plank > dolphin > alternate leg lifts

Peak Wave: Flying Pigeon

DD
1LDD
pigeon
pigeon dog
standing pigeon > press hands to shin
flying pigeon block under standing knee
pigeon dog
1LDD > open hip
wild thing
1LDD > DD
childs pose
DD > side 2

Closing Wave: Pigeon Twist

pigeon twist ea side
happy baby
savasana

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

Relax into Receptivity

Physical Focus ||  Core Strength
Energetic Focus || Relax into Receptivity
Pilgrimage Pose || Adho Mukha Vrksasana
Class Length || 60-75 min

Opening Wave

supine any shape
supine twist
straighten top leg, block resting on soles of feet, slow curls
pass the block
rock + roll to DD
table top > cat/cow w/ fingers back (forearm stretch) 
spinal balance leg lateral leg lifts

Core Cultivation

anahatasana
DD <> HP x 3 
lower to belly cobra w/ wide arms forward/wide/normal 
UD > DD
1LDD (right) <> 1LHP x 3
hold core plank x 3
1LDD open hip 
DD > thread the needle (cross) ea side 
side 2 > thread the needle (open) ea side

Warming Wave

urdhva hastasana
BV to DD (lifts, hops, pikes to chaturanga)
Dancing Warrior Twisting: 1LDD > CCP > 1LDD > lunge > crescent | upright twist | high lunge twist 

Evolution Wave 1

utkatasana > hamstring curls w/ right leg
lunge > back knee down > yoga mudra
ardha hanumanasana w/ front knee bent, toes turn out
spinal balance > sunbird > spinal balance
supported side plank > knee taps
extend bottom leg > fallen trikonasana
1LDD (right)
vira 1
parsvottanasana
parivrtta trikonasana
prasarita padottanasana > shoulders over wrists (lean into it)
goddess w/ torso circles
lizard
vira 2 legs w/ DD arms
ardha chandrasana B w/ taps
uttanasana
utkatasana > side 2

Evolution Wave 2

move to wall, face center of room
block between hands > handstand prep > lift and lower arms
tap block to upper back
fold forward w/ block
place block between ankles, hug in
shift weight into hands, shoulders over wrists
utkatasana w/ arms reaching forward
navasana pulse w/ block
bridge pulse w/ block between upper thighs

Inversion Wave

remove block > roll up + back to DD
lift right foot to wall > shoulders over wrists > lift opp foot x 3, side 2
vajrasana > shake out wrists
1/2 handstand tap alternate toes down
vajrasana > shake out wrists
full handstand (one foot to block)
balasana facing center of room, wide knees

Closing Wave

supine pigeon
supine gomukhasana
garudasana twist
supta upavistha konasana
side 2
Savasana