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