Section |
Minutes
|
Details |
Pre-class |
5
|
- Fill out forms covering previous injuries, legal disclaimer
- Ask students whether they have done yoga before, where, how long and what style
- Check flexibility with uttanasana and downward dog
|
Introduction |
5
|
- Welcome to first Yoga class
- Anybody has any injuries, medical conditions that I should know about? Anybody pregnant?
- Today we’ll go through a simplified version of the Ashtanga Yoga primary series which is fixed series designed to build strength and flexibility across the whole body
- At any point in the class, if you need to, take a short break in child’s pose (demonstrate child pose) until you feel comfortable again
|
Breathing |
5
|
- Take a seat in a comfortable position
- Begin with 5 deep breaths. Inhale, Exhale (x5)
- Relax, let your abdomen rise with each inhale and allow your ribs and diaphragm to sink with each inhale
- 5 more deep breaths (count to 4 for each inhale and exhale. Adjust students if it’s needed)
- Remember to keep this breath constant throughout your practice
|
Warm up |
10
|
- Turn neck to your right, left, up and down. Adjust the angle of your head until you feel the stretch
- Turn your head in half circles from left to right and right to left
- Rotate shoulders backwards and forwards
- Rotate arms in large circles backwards and forwards to loosen the joints
- Hands on hips and rotate hips in both directions
- Hold elbows and hang hand head forwards. Slowly rise up vertebra by vertebra
- Hands straight over head, palms touching, lean backwards, do not drop neck
- Stretch quadriceps by holding ankle and pulling against butt. Keep knees inwards
- Stretch groin muscles by moving from side to side lunges on ankles
- Alternate forward lunges to stretch hamstrings
- Stretch calves by stepping 1 heel on the ground in front of the other foot
- Rotate angles
- Point and flex toes
- Raise hands above heads bring them to the grounds and squat down, then stand up to tip toes (about 3 times)
|
Asana |
20
|
- Beginner version of suryanamaskar x 3 (left foot lunges back, ashtanga namaskar, cobra pose, downward dog, left foot steps fowards, samasthithi)
- Standing poses
- Uttanasana
- Prasarita C
- Standing backwards bend- Counter pose (arms up in the air, palms touching)
- Uttita Trikonasana (simplify rest hand on shin)
- Uttita Parsvakonasana (simplify rest arm on thigh)
- Veerabadrasana 1
- Tree pose
- Dandasana (try to raise heels off ground)
- Janusirisasana A
- Paschiomottansana
- Lie on ground, legs up at right angle, raise head + shoulders (x3)
- Cobra pose (counter pose)
- Marichiasana C – simplify with stop sign or reach toes
|
Cool down |
10
|
Supine poses
- Hug knees to chest one at a time
- Twist knee to sides (keep shoulders on the ground)
- Happy baby pose
- Pawan muktasana
|
Shavasana |
5
|
- Lie down, feet hip width apart, pointing outwards, palms facing upwards, shoulders tucked in
- Speak through relaxation of body parts from feet to face
|