(inhale) 2nd warrior ¨(exhale) side angle pose opt. (exhale) 3rd warrior with arms back/airplane pose (inhale) high lunge ¨(exhale) reach both arms back (exhale) tiger pose ¨(inhale) downward facing dog kick ¨(exhale) low lunge Repeat 1st series on opposite side ¨CHILD’S POSE (exhale) low lunge right foot forward, left back ¨(exhale) half front-splits pose ¨(exhale) low lunge right foot forward, left back ¨(inhale) 2nd warrior ¨(exhale) vinyasa triangle pose ¨(inhale) 2nd warrior (exhale) maintain spine twist and step left foot back into revolved high lunge extended side angleįlow Sun B with breath, 2 to 3 more times (inhale) high lunge ¨(exhale) reach both arms back, palms face in (exhale) tiger pose ¨(inhale) downward facing dog kick/3-legged dog ¨(exhale) low lunge On the last repetition of the upper body warm up, as you reach your arms up and out, hold your arms over your head for a breath. Warm up your hamstrings & activate your back. Repeat this at least four times, staying with the breath. (inhale) chair pose, (exhale) forward bend Exhale, release the arms back down, keeping your body soft and your legs strong. *repeat the flow between the 2 postures with breath a few times) can use half standing forward bend or step/ float here before optional chaturanga series below: *transition to the flow you elect to use throughout this sequence Getting Started: take several deep breaths in each posture (8 minutes) (60-minute vinyasa or power-vinyasa appropriate for beginner/intermediate level vinyasa)ġ. Slight variations exist within vinyasa practice and teaching, therefore “FLOW to downward facing dog ” is suggested to mean: (exhale) chaturanga/low plank, (inhale) upward facing dog, (exhale) downward facing dog Sun Salutations A and B can be set up slowly followed by moving repeatedly one breath to one posture. I hope you will take it, have fun with it, make it yours, and teach it! After the muscles tretched, you can more fully relax. This class will guide students to the peak posture: balancing half moon pose. he focus of gentle hatha yoga is to gently stretch and move the body. Then consideration must be placed on timing and breath. It is so important for the entire sequence to make sense, lead students to a certain focus or prepare them well to reach a posture destination, and be safe.Īfter I plan a sequence, I need to practice the sequence and feel it in my body, to imagine at the same time what it feels like in a beginner student’s body and the props and tools I can give them to make it accessible. Creates space in body and mind and in that space you find ‘balance’ and the opportunity for spiritual growth.You know those days when you are getting ready to plan your next class and you need a little inspiration? Class sequencing takes time and energy.Makes the body stronger and more flexible.Through working with the physical body, releasing tension and trauma stored in the body, you create space in yourself and, through that space and balance, the opportunity for spiritual growth. This alludes to the opposites in our lives, such as yin and yang, light and darkness, hard and soft, vigorous and gentle.Ī yoga class described as ‘Hatha’ will typically involve a set of physical postures (yoga poses) and breathing techniques, practised more slowly and with more static posture holds than perhaps a Vinyasa flow or Ashtanga class. In Sanskrit, “Ha” represents sun and “tha” represents moon. Most contemporary, physical forms of yoga are derived from Hatha yoga, including Iyengar and Ashtanga, which on the face of it may seem very different. This is a great place to start if you are new to yoga or if you want to deepen your practice because you get the time and space to become familiar with yoga poses. A Hatha class will often include breathing techniques and meditation as well as asana. Hatha yoga is usually a slower-paced practice where poses (asana) are held for a few breaths.
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