Beginner Class II (after 6 sessions)

OM chant 3x

Pranayama:

(1) Full Yoga Breath (deep breathing);

Inhaling;a abdomen rise, rib cage expand & filling the lungs

Exhaling;upper chest relax, rib cage inward, abdomen pulls toward

spine.

(2) Anuloma Viloma (Alternate Nostril Breathing)

Benefit is to strengthen the respiratory system.

4: 8: 8            or       4: 16: 8

Warm up + Surya Namaskara A   5 sets

(1) Leg Raise (single leg)   5x

(2) Double Legs Raise       10x

(3) Oblique twist                   8x

**(1),(2),(3)  strengthen abdomen muscle

( counter pose; Hugging knee on chest, gently rock side to side; release tension from abdomen and lower back)

Dolphin Exercise  10x

–  strengthen arms, legs, abdomen & shoulders

Step to go in:

i) elbows beneath the shoulders

ii)Forearms form a triangular base to support body

iii)straighten both knees,hips are up, chin forward

in the pose:

i) inhale, shift the weight to the toes, keep pressing the elbows to the floor, rock forward.

ii) exhale, rock back. Abdomen muscle engaged all the time.

* option: rock with the knee on the floor.

counter pose: childpose to relax.

( participant who has neck issue, menstrual cycle,HBP not advised to proceed with Headstand; they may continue with  dolphin exercise!)

Asanas :

 (1) Sirshasana or Headstand 8 breaths (with wall)

Rest in childpose

(2) Sarvangasana  or  Shoulderstand

(3) Halasana  or  Plough

counter pose  : Bridge

(4) Fish ; Matsyasana ;

Relaxation : 30s~1 min

(5) Forward bent ; Paschimothanasana

counter- pose : inclined plane

(6) The cobra ; Bhujangasana

(7) The Locust ; Salabhasana

(8) The Bow ; Dhanurasana

counter pose : cat stretch ; release tension from the back

(9) The Spinal Twist ; Ardha Matsyendrasana.  5x breath each side

(10) The Tree ; Vrikshasana                                        5x breath each side

(11) Standing Forward Bend  ; Pada Hasthasana

(12) Triangle ; Trikonasana                                         5x breath each side

Final Relaxation with auto suggestion.