Week 6 - Reviewing the Standing poses

WEEK SIX REVIEW: STANDING POSES

CENTERING: Virahasana

WARM-UP: Supta Padang -- resting leg with blanket under hamstring - heel bone into the wall

Downdog: block angled on walls - tadasana (supta padang) legs

FOCUS

1. Trikonasana - with block
2. Warrior
3. Side-angle - with block
4. Anasura warrior
5. Twisted deep lunge
6. Wide-stance forward fold - with blocks

COOL DOWN

Supta Virahasana

Vipi Keroni

Svasana

OM:

Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. It is said to be the sound of the universe represented in a single sound, and symbolizes the union of mind, body that is a part of yoga philosophy. When chanted, the sound of om is actually three syllables - a, u, and m.

Om?

http://dailydownwarddog.com/what%E2%80%99s-om-got-to-do-with-it/

Intro Week 4 - Where do the Hands go?

INTRO week Four- SHOULDERS and ARMS - placing the hands

CENTERING and warm-up:

Virasanna

• shoulder/arm/wrist warm-up
• cat spine stretches - with elbow to knee
• DOLPHIN - chin to thumbs and back

FOCUS

Introduce Hand Placement:

roll mats up to make wrist cushion - talk through down dog (keep knees bent)

• resting child - active arms - talk through same as downdog
• downdog from bent arms (bend elbows out to the side, swing them to point to the floor, lengthen arms)

UpperBack

• laying over rolled blanket (gently opening the chest and upper-back) - cactus arms
• heart melts between the arms
• tadassana legs

WallPush - Arms Arms Arms

• plank at Wall - wrists underneath armpits - press feet into the wall

SURI NAMASKAR - Arms Arms Arms (not long holds - long forward folds - Tadasana legs)

Warrior 2 - arms shoulder height, relaxing shoulders down (shoulder-blades moving towards the tailbone) (long hold)

Forwards Fold (relaxed arms) - tadassana legs

**90% ANGLE HANDSTAND AT THE WALL**

COOL DOWN

resting child - over bolster?

vipi keroni

svasana

Healthy Spines

Week Three - Spine: lower and upper back 

WARM UP:

• arm shakes and double bounce (stagger yourselves)
• **Arm swings** (concave and lift)

Back to own Mats:

- BREATHING lower belly - ribs - collarbone (from taylor sit)

• cat and cow spine warm up

 - **thread the needle**

• Downward facing Dog!
• rest in child pose
• Downdog with cat spine lift
• rest in child pose
• Downdog with cat spine AND arms set up
• rest in child pose

• SURI NAMASKAR for Warm-UP

FOCUS

• starfish back warmup
• bridge with block
• bridge without the block

• superman pose
• **small boat** pose - cross over to each side - use belt if can not reach

DOLPHIN - with belted arms

-**camal** at the wall

HANDSTAND at the Wall! (introduce arms for next week)

RESTORE

seated forward fold - forehead on blocks

resting child over bolster

vipi keroni

svassana

look here for help with your postures

This site is a great resource and asana library:

http://www.yogaartandscience.com/index.php

Intro Week 2 - Hips and Pelvis!

WARM UP: From Circle

• arm shakes and double bounce (stagger yourselves)
• **leg swings** (forward and back/and figure eights)

Back to own Mats:

• cat and cow spine warm up
• opposite arm/leg balance from table top
• co-ordinate knee to elbow with cat/cow spine movements and breath

• Downward facing Dog!
• rest in child pose
• Downdog with cat spine lift
• rest in child pose
• Downdog with cat spine AND arms set up
• rest in child pose

• Supta Padang  ** set the FEMUR BONE back! Use the Muscles of the Upper Leg to align the leg!!
• **external rotation**
• **internal rotation**

• Wall Push - downdog at the wall!
• Tadassana legs!!
• set up the arms

SURI NAMASTAR/sun salutations **FOR FUN** and effort

FOCUS  - hips and pelvis

DEEP LUNGE

- drop pelvis down and forward

• energy in the legs
• bring it to a balance

WARRIOR at the wall

- Tadasana legs

• small lower back bend
• level the hip bones
• drop the tailbone down

TRIKONASANA at the wall

• Tadasana legs
• shift the hips

FORWARD FOLD

• Tadasana legs
• lift the hips UP
• hip bones up and over the head of the femur bone

(TRIKONASANA - LIFTING FRONT HIPBONE UP AND OVER HEAD OF FRONT FEMUR BONE)

** Starfish lower back warm up**

** BRIDGE with block between the knees**

COOL DOWN

BREATHING lower belly - ribs - collarbone

-vipi keroni/legs up the wall

-svassana

- om

I will be in the hall if you have any questions or want to talk. 

Welcome to Yoga: Week ONE

Into to Yoga - FIRST CLASS CONNECTIONS

In Circle:

Welcome! This is week one of our 8 week course, this studio space is a place for learning and practice, I encourage you to keep an open mind and welcome you to ask questions. Over the next few weeks I will be teaching the foundations for a safe and healthy yoga practice, from the ground up. My focus is on using the bodies structural alignment to create strong yoga postures. The first couple of weeks will be a bit slower as we go over the basic fundamentals, the class will become increasingly active as we build up our repertoire of postures.

Are there any questions?

Lets WARM UP:

• arm shakes and double bounce (stagger yourselves)

Back to own Mats:

• cat and cow spine warm up
• opposite arm/leg balance from table top
• co-ordinate knee to elbow with cat/cow spine movements and breath

• Downward facing Dog!
• rest in child pose
• Downdog with cat spine lift
• rest in child pose
• Downdog with cat spine AND arms set up
• rest in child pose

• Supta Padang ** set the FEMUR BONE back! Use the Muscles of the Upper Leg to align the leg!!
• external rotation
• internal rotation

TADASANA

• like Supta Padang but standing!
• lift inner arches
• engage quads to life knee caps ** this keeps the pose active - remember this what this work feels like - don’t let go of the sensation!

• Viharabadrassana/Warrior 1
• back leg is doing Tadasana!
• keep back hand on the wall
• Wall Push - downdog at the wall!
• Tadassana legs!!
• set up the arms

• Forward Fold
• Tadassana legs!!!

SURI NAMASTAR/sun salutations **FOR FUN** and effort

-resting child pose

-vipi keroni/legs up the wall

-svassana

WEEK 2

HIPS and PELVIS

Connecting the BREATH