First timer
| IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? |
5 |
| Warm-upBreathing exercise : easy pose, belly breathing pawan muktasana 1 x10 toes clench / spread x10 plantarflex / dorsi x10 ankle rotation and reverse x10 knee to chest ext / flex R/L x10 knee to chest : rotation R/L x5 kneecap contraction x5 fingers clench x10 wrist rotation and reverse x10 wrist flexion x5 shoulder rotation and reverse neck : side 2 side, down up, tilt , rotation ———————- take break |
15 |
| AsanasX3 Samastitih hands in heart center Utthita halasana Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor) Samastitih Downward facing dog (repeat) Ardha matsyendrasana R/L (10 breathes) Paschimottasana Sarvangasana (10 breathes) X5 Lie on back : 2 legs up 90degrees and down slowly to 10 degrees and up X10 Legs circles R/L |
30 |
| ClosingSavasana: close your eyes, spread your legs, arms away on the side easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A |
10 |
Beginner
| IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? | 5 |
| Warm-upBreathing exercise : easy pose, belly breathing pawan muktasana 1 x10 toes clench / spread x10 plantarflex / dorsi x10 ankle rotation and reverse x10 knee to chest ext / flex R/L x10 knee to chest : rotation R/L x5 kneecap contraction x5 fingers clench x10 wrist rotation and reverse x10 wrist flexion x5 shoulder rotation and reverse neck : side 2 side, down up, tilt , rotation ———————- take break |
15 |
| AsanasX3 Samastitih hands in heart center Utthita halasana Forward bend : uttanasana (5 breathes, elbows, balance, try to reach floor) Samastitih (A) ½ Forward bend (stay there 5 breathes) Flex knees hand touch the ground + Right feet back / left Plank (5 breathes) Knee chest chin on floor (5 breathes) Baby cobra (5 breathes) Downward facing dog (5 breathes) Right feet forward + left Utthanasana + samasthiti + back to (A) for left feet ——————————————————————– Take break ——————————————————————— Paschimottasana Sarvangasana (10 breathes) Ardha matsyendrasana R/L (10 breathes) trikonansana X5 Lie on back : R/L legs up 90degrees and down slowly to 10 degrees and up X10 Legs circles R/L |
15 15 |
| ClosingSavasana: close your eyes, spread your legs, arms away on the side easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A |
10 |
Intermediate1
| IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? | 5 |
| Warm-upBreathing exercise : ujjayi pawan muktasana 1 x10 hands up on toes x10 hands up, flex hiplateral x10 spine twist x5 shoulder rotation and reverse neck : side 2 side, down up, tilt , rotation |
10 |
| AsanasX3 Surya namasakar A Padangusthasana A + B trikonasana parsvokonasana prasarita padottanasana A,B,C,D utkatasana virabadrasana A + B |
35 |
| ClosingSavasana: close your eyes, spread your legs, arms away on the side easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A |
10 |
Intermediate2
| IntroHello my name is Huy. Welcome to this gentle yoga class. Hope you are all doing fine. any pain, any injury, any newcomer, anyone pregnant ? | 5 |
| Warm-upBreathing exercise : ujjayi pawan muktasana 1 x10 hands up on toes x10 hands up, flex hiplateral x10 spine twist x5 shoulder rotation and reverse neck : side 2 side, down up, tilt , rotation |
10 |
| AsanasX3 Surya namasakar A trikonasana prasarita padottanasana A,D utkatasana vinyasa virabadrasana A + B vinyasa Chandhrasana vinyasa chaturanga dandasana Urdhva Danurasana Sirsasana, handstand |
35 |
| ClosingSavasana: close your eyes, spread your legs, arms away on the side easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A |
10 |
Themed class : hip opening
| Intro Hello my name is Huy. Welcome to hip opening workshop. Hope you are all doing fine. any pain in the hip or anywhere ?, any injury, any newcomer, any beginner, anyone pregnant ? We will work on the hip joints because it will increase your energy, production of blood cells and allow flexibility useful in asanas. 3x Om |
5 |
| Warm-up Breathing exercise : close eyes, focus on breathing / belly, focus on 3rd eye if you want, like there is a light shining form it à sit down / lie on your back 10x 2legs 90 degrees up and down 10x legs 90 degrees + circles r/l + reverse 10x legs circles at same time + reverse 10x legs apart, feet pointing out, up and down , arms lateral extend, stay down on last one (5 breaths) and move, prayer in heart center + arms extend right hand on left thigh look up virabradasana 2 spread legs and arms lateral point right feet out : 10x flex / extend+ stay there r/l : go down , single plane, tuck tail bone in, abdomen in, back leg straight, right thigh parallel to the ground + stay there 5 breathes 10 x butterfly ½ lotus + knee up and down + hip rotation |
5 10 |
| Asanas Asana : Butterfly flap + baddha konasana head to feet + round back : back straight, lenthen back reach forward 10x spread legs+ interlock fingers + inhale lean back + ex move to right and left + hold + reverse child pose |
15 |
| Closing Savasana: close your eyes, spread your legs, arms away on the side easy pose close eyes and belly breathing, “slowly open your eyes, thank you very much for coming”Did you enjoy? Q/A |
5 |