Start the class with a good warm-up done by the instructor(Bafikile Rapoo) , I do what I call waking up the body from the face, imagining you are chewing a big gum to rotating the neck. We do shoulder rolls,hip rolls, contractions of the spine, rotation of the ankles finish by shaking the whole body.
- We then move to SURYA NAMASKARA (A) sun salutation, we do it five times
- We build up asanas to prepare for the final asana(Utthita Parsvakonasana)
- FIRST-UTTHITA TRIKONASANA( extended triangle)
- HOW TO GET INTO THE POSE
- IN- Step the right leg to the right, with the foot pointing right and the left foot at 90 degrees angle and spread horizontally.
- Ex-Lean to the right and reach for the right big toe with 3 fingers, left arm reach upwards towards the ceiling- stay for 5 breaths
- In- Reach the body upright vertically
- Ex – Keep the arms raised and shift the feet to the left, reach towards the left big toe and stay for 5 breaths
- In- come up
- Ex- Samasthiti
- SECOND-VIRABRADASANA(B) Fierce warrior pose
- Come in Tadasana( mountain pose)
- IN- Step the feet out into extended hands and feet pose, step the feet wider apart
- Roll the back leg in and turn the heel out until the pelvis turns slightly to face the other foot
- turn the front leg out
- EX- Bend the front knee to take it out to a right angle, keeping the trunk fully vertically, the sternum lifted and open.
- the thigh bone should be parallel to the floor and the shin should be vertical.
- Do not take the knee past the ankle,as this puts undue pressure on the joint
- Look to the forward hand
- hold the position 5 breaths
- IN- Come up
- Samasthiti
- LASTLY- UTTHITA PARSVAKONASANA(Extended side angle stretch pose)
- IN- Step wide to the right with the arms stretched out and aligning the feet with the wrists
- EX- Turn the right foot pointing in the direction of the right hand fingers and turn the left inwards.
- Bend the right knee without extending over the ankle and place the palm by the side of the right little toe.
- Rotate the spine starting from the hip region to the cervical region and gaze at the upper thumb
- Stay for 5 breaths
- IN- Turn the head back to neutral, come up and turn the feet parallel to the front
- EX- Repeat on the left side
- BENEFITS
- Standing poses are static and such very low lactic acid is formed in the muscles
- Improves blood circulation to the inner organs, increases circulation to the pelvic floor, stimulates sexual organs.
- Keep head and neck looking forward from the chest rather than over front arm
- If there ‘s a difficulty balancing, decrease the distance between the the feet several inches; ensure that the right kne is still over the toes.
- THERAPEUTIC BENEFITS
- Improved concentration and communication skills