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)

 

 

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

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
 

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



Happy Hips: Unwind After Air Travel

Physical Focus || hip openers, slow flow
Energetic Focus || unwind, get grounded after traveling
Pilgrimage Pose || ardha visvamitrasana
Class Length || 60-75 min

Opening Wave

supta baddha konasana
lift feet towards heart, reach arms through
hands to outsides of feet
ananda balasana
hands behind head, pulse head + shoulders up/legs straight <> ananda balasana
supta upavistha konasana
setu bandhasana (lift + lower)
eka pada setu bandhasana
supta ardha kapotasana > hug legs in, then twist
repeat second side
supta urdhva hastasana <> paschimottanasana alternating (3-5 times)
uttanasana <> malasana (3-5 times)

Warming Wave

(turn to face long edge of mat, step feet wide)
5 breaths with coffee press hands
prasarita padottanasana
vira 2 ea side (hold 3-5 breaths)
trikonasana ea side (hold 3-5 breaths)
parsvakonasana ea side (hold 3-5 breaths)
horse stance w/ fold, walk arms forward
uttanasana to front of mat

surya namaskar A x 3
round 1: slow w/ sahaja bhujangasana
round 2: alternating open core plank
round 3: alternating lizard to HP
[end in DD]

Evolution Wave 1

From DD, lower right shin then left shin
gomukhasana full expression (optional strap)
navasana <> ardha navasana
side 2
DD
1LDD <> open core plank + chaturanga x 3
lunge w/ spinal pulsation ( like cat/cow)
vira 1
yoga mudra
humble vira
release arms to airplane
crescent lunge
vira 2
ardha baddha parsvakonasana (bind arms without wrapping leg)
lizard
ardha hanumanasana
anjaneyasana w/ prastanjali
basic vinyasa to DD
side 2

between sides: walk hands to feet, malasana twist + bind each side

Evolution Wave 2

from DD
lower right shin, then left
agni stambasana, elbows to shins
fold inward
upward table pulsation
purvottanasana
side 2
DD
1LDD <> straight leg open core plank x 3
lunge
vira 1
yoga mudra
humble vira
lift back heel
tumbling tree
release hands
urdhva prasarita eka padasana (SS) w/ bind
ardha chandrasana B
vira 2
reverse vira
baddha parsvakonasana
lizard
hanumanasana
anjaneyasana with arms to earth
basic vinyasa to DD
side 2

between sides: walk hands to feet malasana, bakasana prep with optional bakasana

Hip Opening Wave

lower to seat
cradle right shin
elephant trunk pose
astavakrasana
parivrtta surya yantrasana (compass pose)
baddha konasana w/ alternating leg lifts, then both
side 2
optional bakasana to jump back or basic vinyasa to DD
ardha kapotasana
open to side
janu sirsasana w/ side bend (visvamitrasana prep)
side 2
arda kapotasana to back of mat
DD

Peak Wave

step right foot forward, back knee down
walk hands inside front foot along diagonal
straighten same side arm, side stretch
walk hands back in, tuck right shoulder under knee
straighten arm to lift front foot, clasp foot with left hand
ardha visvamitrasana
anjaneyasana
walk thru skandasana alternating
side 2 to front of mat

Closing Wave

balasana
lower to belly
salabhasana w/ yoga mudra
bhujangasana
roll to back
halasana
salamba sarvangasana w/ padmasana
optional sirsasana
supine twist
ananda balasana
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



Find the Person in the Pose

Physical Focus || Shoulder Opening + Strength
Energetic Focus || Find the Person Inside the Pose
Pilgrimage Pose || pincha mayurasana pattern
Class Length || 60-75 min

Opening Wave

being on belly
inside out yoga mudra, stretch side bodies
ananda balasana - check in with hips
supta gomukhasana ea side
apanasana
roll to left side
press onto shins
bharadvajasana variation w/ side bend + twist
transition thru salamba navasana, side 2
table, cat/cow integrating shoulders, side 2
hip circles (right) - extend leg out
thread needle (right arm under)
straight leg lifts
side 2

Wave 1

hop to ball pose
low parsva bakasana prep
make it bigger transitioning through uttanasana
press-up handstand prep x 3
hop the feet wide
skandasana to lizard (to front)
move through supported goddess
skandasana to lizard (to back)
repeat w/ hand to knee twist, supported twist, upright twisting crescent, high lunge prayer twist (not shown)
hold goddess - shoulder dips

Core Cultivation

DD
HP, alternating knee to opp tricep
progress to bent elbows as knees come in
DD
HP, alternating knee to chest
progress to chaturanga b/w sides
DD
twist alternating hips to earth (like parsva bakasana prep)
slow walk to top of mat
 

Wave 2

Surya Namaskar B (Dancing Warrior Variation)
Utkatasana, hands to heart
alternating legs extend forward
uttanasana
BV to DD
1LDD (right)
open core plank (right knee to right tricep) x 3
last time, lower to chaturanga
vira 1, forearms together then press arms straight with palms touching
BV to DD (slow)
side 2
repeat from DD 2 more rounds each side, 1 breath to movement thru vira

Wave 3

utkatasana
HP to belly
ardha bhekasana quad stretch
locust w/ yoga mudra, tap feet
side 2
crescent lunge - reach for opp elbows
slide arms forward eagle arms (w/ left arm under)
HP to belly
cobra
dhanurasana w/o bind
locust w/ yoga mudra, tap feet
side 2

Transition Between waves

DD
vasisthasana
BV to DD
side 2

Wave 4

BV to DD
1LDD, backbending variation
low lunge take strap with you as you rise
vira 1 w/ gomukhasana arms
prasarita padottanasana w/ bind
release strap 1/2 lift
side 1: prasarita padottanasana twist, reach extended arm OH, ea side
side 2: tripod headstand option
take the strap with you low lunge
standing crane
dancer pose w/ strap
SS
handstand hops to chaturanga
BV to DD

Between Sides

DD - knees down
interlace the fingers (like headstand)
dolphin  walk feet in + out
side 2

Transition Between Waves

DD
vasisthasana - taps with top hand to bottom wrist
BV to DD
side 2

Wave 5

urdhva hastasana - cactus arms
FF
SS (right leg lifts) - lower back leg to parallel, reach opp arm overhead
left hand to left hip, open for rev. ACB
SS
right hand to right hip ACB - option for chandra chapasana
vira 2
reverse vira with back arm bound
keep bind, baddha parsvakonasana
lizard pose
1/2 bakasana, 1/2 titibasana
transition thru bakasana
FF
side 2

Transition Between Waves (not shown)

DD
vasisthasana - chakrasana (wild thing)
BV to DD
side 2

Wave 6

1/2 Forearm Stand at Wall
supported setu bandhasana w/ block behind heart + head
setu bandhasana
urdhva dhanurasana
wide leg twisting

Closing Wave

ananda balasana
supta garudasana twist ea side
supta baddha konasana w/ strap around hips + blanket under knees



Classical Sun Salutations in a Yoga Mala

A yoga mala can combine any multiple of 108 sun salutations.  Most commonly, a mala is completed using classical sun salutations A and B.  My favorite way to practice a yoga mala is to complete 12 rounds of (7) sun A + (2) sun B.  The postures of these two classical salutations are described in detail below and illustrated at the bottom of the page.  

Surya Namaskar A

Breath Asana (Sanskrit) Pose (English)
samastitihiequal balancing posture
inhale urdhva hastasanaupward salute
exhale uttanasana standing forward bend
inhale ardha uttanasana halfway lift
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale
exhale with the breath held out, step or jump forward
inhale ardha uttanasana halfway lift
exhale uttanasana standing forward bend
inhale urdhva hastasanaupward salute
exhale samastitihiequal balancing posture

Surya Namaskar B

Breath Asana (Sanskrit) Pose (English)
samastitihiequal balancing posture
inhale utkatasanachair pose
exhale uttanasana standing forward bend
inhale ardha uttanasana halfway lift
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale (right foot forward) virabhadrasana 1 warrior 1
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale (left foot forward) virabhadrasana 1 warrior 1
exhale chaturanga dandasana
inhale urdhva mukha svanasana upward facing dog
exhale adho mukha svanasana downward facing dog
inhale
exhale with the breath held out, step or jump forward
inhale ardha uttanasana halfway lift
exhale uttanasana standing forward bend
inhale utkatasanachair pose
exhale samastitihiequal balancing posture

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

Yoga for Athletes: Psoas Awakening

Physical Focus || psoas awakening + opening
Energetic Focus || connecting with intuitive body, movement meditation
Pilgrimage Pose || externally rotated standing asana
Class Length || 60-75 min

Opening Wave

Supine bridge, sacrum supported on block
hug right knee to chest, extend left leg out anchor thru left heel (psoas lengthening)
fingers interlaced behind right thigh
press leg into hands, hands draw back into leg (psoas awakening)
straighten right leg any amount (leg doesn't come past 90°)
bend left knee, bring foot to earth
right foot down, side 2
setubandhasana w/ block between knees x 3
hold on third round
hug block between knees, extend alternate legs straight out w/o tilting pelvi

Core Cultivation

place block between feet, lift shoulders/sit bones
explore lifting on the inhale vs exhale
keeping block, lift and lower legs to 45°
remove block
static psoas awakening, thighs even with hips, knees bent to 90°
press palms to center of thighs firmly
yogi twisting, opp elbow to knee (don't let knees come past hips)
progress to arms stretching, then legs straight
supine urdhva hastasana

Warming Wave

Surya Namaskar B w/ two rounds of vira 1 each side
repeat w/ 2 rounds vira 1 → crescent lunge + yoga mudra backbending
repeat w/ 2 rounds vira 1 → humble vira hip opening

Evolution Wave 1

urdhva hastasana - hands to hip creases
press back of heart open w/ gentle bend in knees
uttanasana w/ knees bent
ragdoll uttanasana
BV to DD
1LDD (right)
supported twist - open to backbend
lizard, allow knee to drop open
reach for back foot
anjaneyasana w/ arms OH
right hand to hip, left arm circles up and over
repeat with opp arm
both hands to hip creases, press back of heart open
parighasana → ardha vira 2 w/ psoas awakening
fold forward
hip mandala
lunge ←→ chaturanga alternating feet
BV to DD
side 2

anahatasana between waves

Evolution Wave 2

urdhva hastasana, cactus arms
uttanasana w/ knees bent
padahastasana
vira 2 - arms OH
utthita parsvakonasana (bottom arm reaches perp)
parsvakonasana - psoas release in back leg (block to outside of foot)
move the block further back away from foot
vira 2
side 1: horse stance w/ inside out yoga mudra, alternating transverse lunge, hold + twist
side 2: horse stance w/ side waist opening (like parsvakonasana)
lunge
BV to DD
side 2

dolphin ←→ DD between waves

Evolution Wave 3

urdvha hastasana - shiva mudra
side bend, standing backbend
padangusthasana
vira 2 - arms OH
straighten front leg
utthita trikonasana (bottom arm reaches perp)
trikonasana - psoas release in back leg (block to outside of foot)
move the block further back away from foot
side 1: prasarita padottanasana D
side 2: samakonasana
lunge
BV to DD
side 2

vasisthasana - press heart open, top knee bent ea side between waves

Wall Work - Shoulder Opening

balasana facing wall w/ anjali mudra, forearms to wall, chin to chest
balasana w/ arms walking up wall, chin to chest
standing DD (hands to wall)
vira 3 (right leg lifts)
stack hips ardha chandrasana B, extended leg side arm reaches over head, opp arm down
side 2
DD w/ heels to wall
urdhva prasarita eka padasana (right leg lifts)
walk hands back toward wall
press into hands to lift standing foot, slide it forward
lower shin along wall under knee comes down
quad breather
DD
side 2
cobra w/ shins to wall → optional ardha pincha mayurasana w/ feet on wall

Backbending Wave

setubandhasana reaching for ankles
urdhva dhanurasana

Closing Wave

roll to right side
press up bharadvajasana variation
side bend + twist
four leaf clover, lift hips
ardha kapotasana, fold forward
hanumanasana
HP
reverse the order to complete side 2
downward facing twist ea side
adho mukha 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

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

delicate shades of trikonasana

Physical Focus ||  Hip + Hamstring Opening
Energetic Focus || energetic circuitry, circular actions to balance sthira + sukham
Pilgrimage Pose || Trikonasana
Class Length || 60-75 min

Opening Wave

inside out yoga mudra overhead, stretch side to side
standing cactus shoulder stretch
forearms together in front of gaze + palms touch, keep connection as arms straighten overhead
anjali mudra behind head, lift elbows

Warming Wave

Surya Namaskar B w/ Vira 2 side waist opening 3 rounds
utkatasana
uttanasana
step back HP
round 1: wide leg alternate knees in
round 2: 1A plank twisting torso only
round 3: step back HP <-> step forward ball pose alternating legs, progress lowering to chaturanga then both feet forward and back at the same time.
1LDD
vira 2
back hand to hip, reverse vira 2
front forearm to thigh, parsvakonasana
vira 2
basic vinyasa to DD
side 2
step or jump forward to begin next round

Evolution Wave 1

wide uttanasana - chest to thighs wrap legs
basic vinyasa to DD
knees down spinal balance (right) 
hip opening pulsation (knee to tricep, twist + open hip)
right leg down, supported side plank
1LDD (left) open hip
low lunge
vira 1
parsvottanasana
basic vinyasa to DD
knees down, side 2

Evolution Wave 2

uttanasana  padangusthasana
basic vinyasa to DD
knees down spinal balance
right leg down, supported side plank
parighasana pulsation (like rev warrior -> trikonasana)
1LDD (left)
low lunge
trikonasana, peace fingers around big toe 
vira 2
prasarita padottanasana D
vira 2
ardha hanumanasana
send front leg back
spinal balance, side 2

Evolution Wave 3

uttanasana with big toe clasped out to side, alternate
basic vinyasa to DD
knees down spinal balance
right leg down, supported side plank
supported ardha chandrasana w/ top arm to side
optional half bow
low lunge
reverse warrior w/ bind  <-> trikonasana pulsation
ardha chandrasana B w/ half bind
parsvakonasana
lunge
twist left - supported vasisthasana
clasp big toe, vasisthasana full expression
hanumanasana
back knee down, extend front leg back
spinal balance, side 2

Peak Wave

uttanasana
standing splits (right leg lifts)
ardha chandrasana B
ardha chandra chapasana
standing splits
lunge, hop switch
crescent
vira 3
crane
tree
utthita padangusthasana
standing pigeon
crane
uttanasana
side 2

Closing Wave

supine gomukhasana
garudasana twist
side 2
ananda balasana
halasana
sarvangasana
padma sarvangasana
matsyasana
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

visshudha (5th chakra) - communication

Physical Focus ||  Backbends + Pratikriyasana
Energetic Focus || visshudha, communication
Pilgrimage Pose || natarajasana
Class Length || 60-75 min

“All of the delicate shades of feeling are a result of communication” – Travels with Charley, John Steinbeck.

We are able to more fully embrace our experience when we can articulate our inner world through art of language.  Visshudha is our communication center, it is where we feel connected, a sense of spiritual communion that happens when we feel truly understood. Consider through this practice as a dance between the throat closed (self-reflection) and the throat open (self-expression).

Opening Wave

seated in sukhasana, palms face down
jalandhara bandha - open/close the throat
wide circles with torso - open/close throat
dandasana
supported boat pose
upward table
pulse x 3
lie back - shake out the legs & arms
roll to right side
press up bharavajasana
twist
switch legs - side 2
hands to top of mat
table top

Wave 1: Warming Sunbird Flow

spinal balance
sunbird, bend elbows like chaturanga
repeat 3 times
last time, hug knee to chest x 3
sweep knee out to side - straighten
lower leg - FF
gate pose - lean right
sunbird
table
*side 2
lower to belly

Wave 2: Surya Namaskar C w/ shoulder opening

spider fingers off the mat - cobra lifts
quad stretch each side
HP to DD
step or jump forward
urdhva hastasana
Half Moon A ea side
FF
bend knees - chest to thighs
keep this - work the legs straight
uttanasana
step left left foot back
anjaneyasana - take opp thumbs overhead
DD
basic vinyasa
inhale left foot forward - anajaneyasana - opp thumbs
FF

Wave 3: Sun C - half splits, fallen warrior 

urdhva hastasana
Half moon A w/ opp elbows ea side
FF
step left foot back
low lunge <--> half splits alternating
low lunge
1LDD (right leg lifts)
twisted core plank x 3
hold - option to open up

core plank
step thru low lunge
crescent lunge
cactus arms
basic vinyasa to DD
inhale left foot forward
*side 2

Transition: Chair to prayer twist ea side

chair pose
lift heels
lower to boat
upward plank
alternate x 3
utkatsana

Wave 4: Sun C Peak Wave - Natarajasana

urdhva hastansana
Half moon A w/ Shiva mudra
FF
left foot back
right hand to right knee twist
wide lizard on the diagonal
come thru center
1LDD - right leg back
bend the knee without opening the hip, right knee moves up and back
high lunge (mulabandha)
hop switch x 3
airplane arms - leaning lunge
crane
natarajasana
crane to FF
*side 2 (right leg steps back)

Wave 5: Neutralizing/Cooling

ball pose
malasana squat
lower shins
eagle arms - lift and lower
rabbit pose
side 2
walk the hands back or hop to ball pose
legs parallel, feet flat
wide legged twisting side to side
baddha konasana - FF
walk hands back, lower forearms
open throat
straighten the legs
slowly lower down
apanasana - round the spine
neutralize throat
savasana

new moon de-stimulation

Spiritual Focus || New Moon De-Stimulation
Physical Focus || Vira Flow
Pilgrimage Pose || Bakasana

In our modern lifestyle, we are constantly overriding our natural circadian rhythms.  We have screens and machines that keep us plugged in and powered on.  It can leave the body feeling drained and disconnected.  Through your own movement alchemy, begin to break the pattern of the overstimulated mind, be not distracted as you connect faithfully to the breath. With the natural dearth of light in the night sky as the new moon darkness is upon us, turn inward toward the sanctuary of your practice and embrace the same infinite space within that exists without. 

Opening Wave

supta tadasana
roll to right side
bharadvajrasana twist
knees separate, clover pose fold
side 2 [reverse order]
adho mukha svanasana (DD)
DD <-> puppy pose alternating
bent knee DD, chest to thighs, walk hands to feet
wide uttanasana, reach opp hands through to shins
1/2 lift bend knees <-> fold stretch back of heart
ardha uttansana, uttanasana, urdhva hastasana, samastitihi (ascent)
step to top of mat 

Warming Wave: Navasana + Surya Namaskar B

utkatasana
Surya B w/ vira 1
utkatasana - lower hips to heels, palms press down
navasana - hold 3 breaths <-> ardha navasanarepeat x 3
Surya B w/ vira 2
utkatsana - lower hips to heels, palms press down
navasana <-> ardha navasana - hold 3 breaths x 3
Surya B w/ crescent lunge, leaning lunge, float into vira 3
utkatasana
samastitihi

Wave 1: Vira 1 Evolution

utkatasana - lower hips to heels, palms press down
hands to earth, fee together, knees apart (bakasana w/ feet down)
step or jump back to chaturanga (staying low)
1LDD - core plank
vira 1
parsvottanasana
parivrtta trikonasana
urdhva prasarita eka padasana (SS)
parivrtta ardha chandrasana B
supported twist - lift torso
twisting lunge pulsation
hold in high lunge twist
step back foot into parsva utkatasana
parsva bakasana
bakasana prep to front, walk hands to heels, fold inward
return hands to front, step or jump back chaturanga
side 2, end in utkatasasana - samastitihi

Wave 2: Vira 2 Evolution

wide uttanasana - bhujapidasana prep
malasana - step or jump back to chaturanga
1LDD - core plank (open, hug heel to navel)
vira 2
star - horse w/ coffee press x 3
side 2: star <-> standing skanasana (bow) w/ arms to T
star w/ yoga mudra
parsva vira 2 <-> parsvakonasana w/ yoga mudra
vira 2 lift hands high, release strong arms vira 2
ardha chandrasana B
uttanasana, feet together
bakasana to jump back, side 2

Wave 3: Vira 3 Evolution 

1LDD - 1L chaturanga
crescent
leaning lunge, hands to heart
vira 3
standing padangusthasana
garudasana
pass thru vira 3 to lower back foot
anjaneyasana w/ garuda arms
release arms to lizard
quad stretch
BV to DD [or] SS, taps to ardha matsyendra., SS, hop to 1L chaturanga
side 2

Closing Wave: 

janu sirsasana - low back stretch
baddha konasana
side 2
lower to back
supine twist with both legs
side 2
savasana

Yoga for Athletes: quad love and IT band support

Opening: 

virasana w/ block, take opp elbows overhead
seated twist
DD
heels in toes out, stretch the calves
DD <-> cow pose x 3
guided basic vinyasa x 3 (illustrate UD vs cobra)
walk to wide uttanasana
bend knees reach for opp wrists behind legs
thread the hands through, back of heart stretch
urdhva hasta - uttanasana, practice jumping back

Warming Wave: 3 x Dancing Warrior side waist opening ©Shiva Rea

Wave 1: Quadricep Focus

1LDD <-> core plank x 3
crescent lunge
lunge pulse with back leg + yoga mudra
release arms anjaneyasana
same hand to hip crease, backbend
hands to inside of foot
anjaneyasana twist w/ quad stretch
skandasana alternating
twisting prasarita padottanasana (walk hands around until legs are crossed)
lunge
1L chaturanga to belly, keep leg lifted
1L dhanurasana
HP - DD   
side 2

Wave 2: IT band focus

1LDD cross body core plank x 3, extend leg to side
core plank
crescent lunge, yoga mudra
lunge pulse with front leg
release arms OH - parsvottanasana
revolved triangle - bend + straighten knee
revolved half moon B
standing splits
supported twist
baby grasshopper
ardha matsyendrasana
prasarita paddottasana
skandasana alternating
vira 2
basic vinyasa to DD
side 2

Wave 3: Wall Work 

table, with heels to wall
DD
step right foot forward - crescent lunge w/ back heel to wall
1LDD w/ knee bent
standing splits with wall, walk hands back
quad breather
side 2
ustrasana w/ wall

Closing Wave:

upavistha konasana, supine twist w/ quad stretch, savasana