Tuesday, June 9, 2015

Tuesday, June 9th class


- Opening Meditation

       Mindfulness meditation - counting breaths



- Side twists from (Sukasana)


- Forward fold from (Sukasana)


- Seated side twists (Marchyasana)


- Seated wide-legged forward fold (Upavistha Konasana)


- Cat / cow pose (Marjariasana / Bitalasana)


- Hands and knees position, look ahead and extend right leg, pause, hands and
   knees position, look ahead and extend left leg, pause, hands and knees
   position


- Bridge pose (Setu Bandha Sarvangasana) with block


- Lying on back position, grab knees into chest, inhale, sweep arms overhead and
   raise legs to vertical position, pause, exhale, open legs into a straddle, pause,
   inhale, legs to vertical position, grab knees into chest (Abs)

- Lying on back position, raise legs to vertical position, pause, lower legs
   one-thirds to floor, pause, lower legs two-thirds to floor, pause, hover legs at
   one-inch above floor, pause, raise legs to vertical position (Abs)


- Standing pose (Tadasana)


- Forward fold (Utanasana)


- Sun salutations (Surya Namaskar) variation


- Chair pose (Utkatasana)


- Poses at the wall

       1.  Arms overhead, stand up on toes
       2.  One step back, stretch shoulders
       3.  Pyramid pose (Parsvottanasana)
       4.  Warrior 3 (Virabhadrasana III)
       5.  Tree pose (Vrksasana)
       6.  Legs up the wall (Viparita Karani)
       7.  Spread legs up the wall (Viparita Karani) variation


- Bridge pose (Setu Bandha Sarvangasana) with cross bolsters


- (Supta Baddha Konasana) supported on bolster, blanket for head,
   rolled blankets or blocks for hips


- Corpse pose (Savasana)



- Closing Meditation

       3 Oms

No comments:

Post a Comment