Relative Stillness

Physical Focus ||  Hip Opening
Energetic Focus || Relative Stillness
Pilgrimage Pose || Eka Pada Galavasana
Class Length || 60-75 min

Opening Wave

balasana
side bend
thread needle 
DD > twist ea side
BV x 3

Warming Waves

utkatasana <> low utkatasana 
BV to DD
1LDD > lunge
crescent lunge > yoga mudra > humble crescent lunge
lunge > hop switch
1LDD > side 2
repeat x 3 ea side
step/hop forward > samastitihi

Core Cultivation

step off mat, onto towel
uttanasana > HP
slide knees to right arm, hug knees around arm > alternate sides x 3 ea side
lower to belly > cobra > balasana > DD 
HP > 1LHP > slide into ball pose w/ 1 foot on towel x 3 ea side
lower to belly > salabhasana super yogi
roll to back (onto mat) > pigeon curls > hold supine pigeon (option for cradle) > side 2

Transition: rock and roll to stand  > shooting star > goddess side stretch ea side > twist to front > fold >  walk hands out to DD > hop to malasana

Evolution Wave 1

malasana > uttanasana
wide utkatasana
crane <> SS (right leg)
garudasana > twist
crane > SS > lunge > hop switch > 1LDD (right)
lunge > align feet > lizard pulse
crescent > upright twist > reverse
twisting pulsation to hold high lunge twist
niralamba PACB > step back foot into prayer twist
utkatasana > tadasana > malasana
side 2

Between Waves: utkatasana > lower to seat > upward table to hanging dandasana

Evolution Wave 2

tadasana > malasana twist
malasana > uttanasana
wide utkatasana
crane < > vira 3
standing pigeon
twist toward bent knee
open to ACB
vira 2 > trikonasana > rev vira > parsvakonasana
lizard > malasana > side 2

Between Waves: utkatasana > lower to seat > navasana > purvottanasana

Transition: bakasana > DD > lower to belly > roll to back (off mat) > bridge heel slides w/ towel > roll to belly > dhanurasana > DD

Peak Wave

DD
1LDD
pigeon
pigeon dog
walk hands back
flying pigeon
1LDD
open hip 
flip dog
DD
side 2

*handstand play, with or without wall

Closing Wave

ball pose
ardha matsyendrasana w/ leg extended
side 2
supported bridge (with block or dharma wheel)
hip flexor release (supine crane with block to sacrum)

 

 

Bhumi Bow - Earth Day Celebration!

Energetic Focus || muladhara chakra, bhumi
Physical Focus || ground bound hip opening
Class Length || 60-75 min

Opening Wave

balasana
vajrasana w/ shoulder mandala each side (garudasana, open, gomukhasana, side bend, neck stretch)
seated tree
janu sirsasana twist
seated pigeon
supported side plank
wide HP (to back) alternating cross legs, reverse order for side 2

Core Cultivation

ardha navasana w/ arms overhead to seated crow > alternate seated parsva bakasana

Warming Mandala

utkatasana
crescent
vira 2
reverse
parsvakonasana
star > prasarita padottanasana
vira 2 (side 2)
repeat w/ same leg to go in a circle
Repeat  complete mandala starting with left leg
complete 2 rounds ea side

Evolution Wave 1

urdhva hastasana 
uttanasana
BV to DD
1LDD - bend knee (hips square)
hip mandala
1LDD
lunge <> leaning lunge x 3
leaning lunge [hold]
vira 3
supported twist > supported side plank
BV to DD

between sides: locust
between waves: walk hands to feet, malasana <> standing crane alternating, tree pose w/ side bend ea side

Evolution Wave 2

urdhva hastasana
uttanasana w/ yoga mudra 
BV to DD

1LDD - hip mandala coming through HP
open hip - straighten leg
lunge
crescent lunge w/ yoga mudra > leaning lunge
humble warrior in crescent [hold]
vira 3 > release left hand 
ACB
vira 3
supported twist > supported side plank
step top foot behind, hips stacked
lift + lower hips (integrated wild thing)
BV to DD

between sides: ardha dhanurasana ea side
between waves: walk hands to feet, malasana <> standing crane alternating, garudasana + fold forward ea side

Evolution Wave 3

urdhva hastasana
agni mudra side bend 
uttanasana
BV to DD
1LDD
open hip - wild thing
1LDD
crescent lunge
agni mudra side bend
crescent <> leaning lunge x 3
leaning lunge w/ agni mudra [hold]
vira 3 > release right hand
parivrtta ACB
vira 3
supported twist
supported side plank w/tree leg
chaturanga w/ tree leg
BV to DD

between sides: dhanurasana
between waves: walk hands back to feet, padangusthasana, bhujapidasana, padahasta

Closing Waves

DD
agni stambasana facing long edge
ardha matsyendrasana (gentle)
prasarita padottanasana
tripod headstand
samakonasana 
walk hands around opp direction to side 2
paschimottanasana
supta ardha ananda balasana, supta padangusthasana w/ strap, supine twist, gecko, side 2
savasana