ASHSTANGA YOGA BEGINNERS CLASS
|
Mins |
Class Description |
Before class |
5 |
Students complete health questionnaire/disclaimer
Confirm length of time practising, where, what style etc
Check flexibility with uttanasana and downward dog
Always Repeat for newcomers. Add time on to asana practice if no newcomers. |
Introduction |
5 |
- Welcome
- Verbal Screening
- Information on the structure of class i.e. simplified version of the Ashtanga Yoga primary series which is fixed series designed to build strength and flexibility targeting whole body
|
Ujjayi Breathing |
5 |
Begin in half lotus/ comfortable position First teach open mouthed with focus on using throat, then through the nose only, ( noise like the sea or darth vada) practice with group, then repeat 5-7 times. 5 deep breaths. Inhale, Exhale (x5)
Refer to ujjah breath throughout class practice
Explain benefits :- energising and relaxing, increases oxygenation and builds internal heat. Helps eliminate toxins, and insomnia. Sound creates a rhythm to help with practice. |
Warm up |
10 |
Mobilise /warm up all joints (x10 for each) – finger massage; wrist shake r & l), hand clenching (r & l) & wrist bending (r & l), wrist joint rotation (r & l) arm shake (r & l), elbow bending (both arms out & touch shoulders with fingers), shoulder socket rotation (both arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l & r). Leg swings x 20 (l & r). |
Asanas |
25
10
|
Modified surya namaskar x 3 (See sun salutation breakdown)
- Padangusthasana
- Ardha Chakrasana Half wheel pose with back bend
- Uttita Trikonasana (to students ability) R & L Leg
- Viraabhadrasana 2 – warrior 2 R & L Leg
- Parsvottanasana
- Dandasana
- Janu Sirisasana R & L Leg
- Naukasana Boat pose (offer modifications)
- Sethu Bandhasana Bridge pose
- Shoulder stand (offer modifications or keep in bridge pose)
- Matsyasana – Fish pose
- Jathara Parivartanasana R & L simple twist
Cool down
Knee to chest
Relaxation
- Shavasana – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer for beginners wiggle approach to awaken. Bring the class to seated roll to side up and thank.
|
ASHSTANGA YOGA COMPLETE BEGINNERS CLASS
|
Mins |
Class Description |
Before class |
5 |
- Students complete health questionnaire/disclaimer
- Confirm length of time practising, where, what style etc
- Check flexibility with uttanasana and downward dog
Always Repeat for newcomers. Add time on to asana practice if no newcomers. |
Introduction |
5 |
- Welcome
- Verbal Screening
- Information on the structure of class i.e. simplified version of the Ashtanga Yoga primary series which is fixed series designed to build strength and flexibility targeting whole body
|
Ujjayi Breathing |
5 |
- Begin in half lotus/ comfortable position
- First teach open mouthed with focus on using throat, then through the nose only, ( noise like the sea or darth vada) practice with group, then repeat 5-7 times.
- 5 deep breaths. Inhale, Exhale (x5)
- Refer to ujjah breath throughout class practice
Explain benefits :- energising and relaxing, increases oxygenation and builds internal heat. Helps eliminate toxins, and insomnia. Sound creates a rhythm to help with practice. |
Warm up |
10 |
- Mobilise /warm up all joints (x10 for each) – finger massage; wrist shake r & l), hand clenching (r & l) & wrist bending (r & l), wrist joint rotation (r & l) arm shake (r & l), elbow bending (both arms out & touch shoulders with fingers), shoulder socket rotation (both arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l & r). Leg swings x 20 (l & r).
|
Asanas |
25
10
|
- Modified surya namaskar x 3 (See sun salutation breakdown)
- Standing poses
- Padangusthasana
- Ardha Chakrasana Half wheel pose with back bend
- Uttita Trikonasana (to students ability) R & L Leg
- Viraabhadrasana 2 – warrior 2 R & L Leg
- Parsvottanasana
- Dandasana
- Janu Sirisasana R & L Leg
- Naukasana Boat pose (offer modifications)
- Sethu Bandhasana Bridge pose
- Shoulder stand (offer modifications or keep in bridge pose)
- Matsyasana – Fish pose
- Jathara Parivartanasana R & L simple twist
Cool down
- Knee to chest
Relaxation
- Shavasana – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer for beginners wiggle approach to awaken. Bring the class to seated roll to side up and thank.
|
ASHSTANGA YOGA INTERMEDIATE 1
|
Mins |
Class Outline |
Introduction |
2 |
- Welcome
- Verbal Screening
- Information on the structure of Class/Theme
|
Breath Practice |
3 |
Introduce Anuloma viloma- single nostril Breathing Begin in half lotus/ comfortable position – repeat 15 times |
Warm up |
5 |
- Mobilise /warm up all joints (x10 for each) – finger massage; wrist shake r & l), hand clenching (r & l) & wrist bending (r & l), wrist joint rotation (r & l) arm shake (r & l), elbow bending (both arms out & touch shoulders with fingers), shoulder socket rotation (both arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l & r). Leg swings x 20 (l & r).
|
Asanas |
15
10
10
10
5
|
Surya namaskar A & B x 5 sun salutation A & B
- Padangusthasana Standing forward bend bound toe
- Uttita Trikonasana Triangle Pose
- Parivritta Trikonasana Revolved Triangle Pose
- Utthita Parsvakonasana Ext Side Angle Stretch Pose
- Prasarita Padottanasana A B C Wide Leg Intense stretch
- Parsvottanasana Intense stretch to the side
- Utthita Hasta Padangusthasana A , & B, D extended hand to big toe pose
- Paschimottaanasana A & B west posterior stretch pose
- Purvattanasana East side stretch pose
- Janu Sirisasana R & L Leg
- Naukasana Boat pose
- Marichyasana A & C
- Sethu Bandhasana Bridge Pose
- Pashschimottasana A
- Sarvangasana Shoulder Stand
- Halasana Plough Pose
- Matsyasana Fish pose
Relaxation
- Shavasana – Corpse Pose – Lie down, (tense relax technique) W iggle approach to awaken. Bring the class side roll up to seated thank class for hard work end class.
|
ASHSTANGA YOGA INTERMEDIATE 2
|
Mins |
Class Description |
Introduction |
2 |
- Welcome
- Verbal Screening
- Information on the structure of Class/Theme
|
Breath Practice |
3 |
- Ujjahi Breathing/ Anuloma Viloma single nostril breathing
- Begin in half lotus/ comfortable position
|
Warm up |
5 |
- Mobilise /warm up all joints (x10 for each) – finger massage; wrist shake r & l), hand clenching (r & l) & wrist bending (r & l), wrist joint rotation (r & l) arm shake (r & l), elbow bending (both arms out & touch shoulders with fingers), shoulder socket rotation (both arms), Hip Circles, Pelvic tilts, leg shake (l & r), Hip Rotation, inward outward x 4 (l & r). Leg swings x 20 (l & r).
|
Asanas |
15
10
10
8
5
|
Surya namaskar A & B x 5 sun salutation A & B
- Padangusthasana/Padahastasana
- Uttita Trikonasana Triangle Pose R & L
- Parivritta Trikonasana Revolved Triangle Pose R&L
- Utthita Parsvakonasana Ext Side Angle Stretch Pose
- Prasarita Padottanasana A B C & D Wide Leg Intense stretch pose
- Parsvottanasana Intense stretch to the side R & L
- Utthita Hasta Padangusthasana A , & B, C & D extended hand to big toe pose
- Paschimottaanasana A,B,C,D west posterior stretch pose
- Purvattanasana East side stretch pose
- Janu Sirisasana R & L Leg
- Navasana Boat pose
- Marichyasana A B & C
- Urdhva Dhanurasana Upward Bow Pose (wheel pose)
- Pashschimottasana seated forward fold
- Sarvangasana Shoulder Stand
- Halasana Plough Pose
- Matsyasana Fish pose
- Sirsasana Headstand
- Child Pose
Relaxation
- Shavasana – Corpse Pose – Lie down, (tense relax technique) up to 10 mins longer for beginners wiggle approach to awaken. Bring the class to seated roll to side up and thank.
|