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

Svabhava Mudra

Physical Focus | Grounding + Backbends
Energetic Focus | Svabhava Mudra
Pilgrimage Pose | Ustrasana, Natarajasana, Eka Pada Raja Kapotasana
Class Length | 60-75 min

Opening Wave

seated facing long edge of mat
supported wide leg twist alternate
hold to one side + lift hips > alternate
supported navasana
cross ankles > hop to prasarita padottanasana
wide malasana w/ prana mudra > hands cross heart hug > bow in > repeat x 3
step to top of mat

Warming Wave

utkatasana + yoga mudra <> uttanasana
BV to DD
1LDD > lunge > 4 movements
BV to DD > side 2
Dancing Warrior w/ anjaneyasana w/ prana mudra > hands cross heart > bow in > prana mudra > lift front heel to deepen >> repeat x 2 w/ crescent+ vira 1

Core Cultivation

lower to belly > sphinx rolls (keep knees down)
forearm plank with knees down > lift alternate legs back

Flow Wave

standing side bend progression (hands to side waist, arms long, both arms OH)
BV to DD
DD > vasisthasana(top foot down) ea side
knees down > ustrasana prep (hands to low back)

1LDD > vira 2 > close eyes > lift front heel to deepen
reverse vira <> parsvakonasana progression (hands to side waist, 1 arm long, utthita) x 3
parsvakonasana > bind
BV to DD
vasisthasana ea side (pulse hips up + down)
knees down > ustrasana anjali mudra to back of head >  w/ 1 arm to neck, 1 arm overhead

side 2
BV to DD
vasisthasana with top arm pulse
knees down > full ustrasana

Peak Wave

crane <> standing splits x 3 > anjaney > ardha hanuman > crane
crane > natarajasana
standing cat + cow > side 2

Closing Wave

BV to DD
1LDD > pigeon
janu sirsasana
parighasana > side bend
side 2 reverse order
paschimottanasana
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 

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