Yoga first class schedule

50 %
50 %
Information about Yoga first class schedule
Entertainment

Published on November 11, 2008

Author: geniekids

Source: authorstream.com

Slide 2: 1. Yoga is for ME 2. Accept yourself 3. Begin where you are 4. Slow and steady progress 5. Slow and gentle movement Five Commandments of Yoga Akar, Ukar, Makar and AUM chanting : Akar, Ukar, Makar and AUM chanting Sit in a comfortable position. Be aware of your breathe. With a smile on your face gently close your eyes. Akar Chanting - Inhale slowly and completely, while exhaling chant AAA… in a low pitch. Repeat two more times with awareness. Be aware of vibrations in the abdomen and lower parts of the body. Ukar Chanting - Inhale slowly and completely, while exhaling chant UUU in a low pitch. Repeat two more times with awareness. Be aware of vibrations in the middle parts of the body. Makar Chanting - Inhale slowly and completely, while exhaling chant MMM in a low pitch. Repeat two more times with awareness. Be aware of vibrations in the entire head region. A,U,M Chanting - Inhale slowly and completely, while exhaling chant A..U…M.. in a low pitch. Repeat two more times with awareness. Be aware of vibrations throughout the body. Notes: Produce sounds loudly so they generate a fine resonance all over the body. Resonance will occur when the frequency of the generated sound matches with the natural frequency of your body. Loosening of TOES Joints Forward and backward bending : Loosening of TOES Joints Forward and backward bending Starting position: Dandasana- Sit with legs outstretched and the feet together. Place the hands beside the buttocks fingers pointing forwards. Keep the spine erect. Bring the awareness to the toes. Inhale and with exhale bend the toes slowly forward; keep the feet upright and ankles motionless. Inhale and bring the toes slowly backwards. Hold for a few seconds. This is one round. Practice five rounds. Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes and RELAX Notes: Synchronized toes movements with the breathing Hold your toes in each position (forward and backward) for a few seconds. Practice with awareness. Loosening of ANKLE JointsForward and backward bending : Loosening of ANKLE JointsForward and backward bending Starting position: Dandasana Sit with legs outstretched and the feet apart about 6inches. Place palms on the floor behind the buttocks fingers pointing backwards. Slightly lean backwards shifting the body weight on to the arms. Keep the neck and spine erect. Bring the awareness to both the FEET. Inhale and with Exhale bend both the ankles slowly forward, try to stretch the feet forward to touch the floor. Hold for a few seconds. With inhale bring the feet slowly backwards and pull them up towards the knees. Hold for a few seconds. This is one round Practice five rounds. Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes And RELAX Notes: Synchronized the feet movements with the breathing. Do not bend knees. Hold your feet in each position (forward and backward) for a few seconds. Practice with awareness. Loosening of ANKLE JointsAnkle Rotation : Loosening of ANKLE JointsAnkle Rotation Starting position: Dandasana Sit with legs outstretched and the feet apart about one foot. Place the palms on the floor behind the buttocks fingers pointing backwards. Slightly lean backwards shifting the body weight on to the arms. Keep the neck and spine erect. Bring the awareness to both ANKLES. Slowly rotate both the foot from the ankle. First bend ankles forward, rotate to the right, then to the back, and then to the left. And finally bring back to the front where you started. This completes one round. Inhale during forward movement. Exhale during backward movement. Practice five rounds. Change the direction and repeat five rounds. Forward-left-backward-right and back to forward. You can do both feet together or do one by one. Notes: Synchronized the feet movements with the breathing. Be aware of rotation at ankle. Keep the heels in contact with the ground. Do not bend knees. Practice with awareness. Loosening of KNEE Joints Knee Bending : Loosening of KNEE Joints Knee Bending Starting position: Dandasana Sit with legs outstretched and the feet together. Place the hands beside the buttocks fingers pointing forwards. Keep the spine erect. Bring the awareness to the right knee. Bend the right knee and hold the right thigh with the hands under them. Now straighten the right leg by pulling up the knee cap so that the right heel is off the floor. Keep the arms straight. Inhale and with Exhale bend the right leg at the knee so that the thigh comes close to the chest and the heel near the buttocks. Inhale and straighten the right leg with heel off the floor. This is one round. Practice Five rounds. Repeat the same with left leg – five rounds. Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes And RELAX Notes: Synchronized leg movements with the breathing. Bring the awareness to the knee joint during the practice. Practice with awareness. Loosening of KNEE Joints Knee Rotation : Loosening of KNEE Joints Knee Rotation Starting position: Dandasana Sit with legs outstretched and the feet together. Place the hands beside the buttocks fingers pointing forwards. Keep the spine erect. Bring the awareness to the right knee. Lift up the right thigh and bring close to the chest. Support the thigh with interlocked hands. Keep the lower part of right leg parallel to the ground. Now rotate lower leg around the knee joint five times clockwise and then five times anticlockwise. Bring back the right leg down on the floor. Repeat the same with left leg – five rounds each clockwise and anticlockwise. Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes And RELAX Notes: Synchronized leg movements with the breathing. While rotating allow the leg below the knee to hang freely Bring the awareness to the knee joint during the practice. Practice with awareness. Loosening of HIP JointsHalf Butterfly : Loosening of HIP JointsHalf Butterfly Starting position: Dandasana Sit with legs outstretched and the feet together. Place the hands beside the buttocks fingers pointing forwards. Keep the spine erect. Bend the right leg and place the right foot as far up on the left thigh as possible with right heel near the groin. Place the right hand on top of the right knee. Hold the right feet with left hand. Keep left foot straight. Inhale and gently move the right knee up towards the chest. Exhale and gently push it down and try to touch the ground with the knee. Keep back straight. Repeat this up and down movement of the right knee 10 times. Repeat the same with the left leg. Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes And RELAX Notes: Synchronized leg movements with the breathing. Keep the leg muscles relaxed. Let the leg be passive and movement be achieved by the use of arm only. Do not force to push it down. Bring the awareness to hip joint during the practice. Loosening of WAIST Jointswaist rotation : Loosening of WAIST Jointswaist rotation Starting position: Tadasana Stand straight with feel together, hands on the thighs. Legs, trunk and head are in straight line. Spread the legs apart by two feet. Place the hands on the waist. First push your hips forward. Rotate the waist by moving to the right, then to the back, and then to the left. And finally bring back to the front where you stared. This completes one round. Inhale during forward movement. Exhale during backward movement. Practice 10 rounds in clockwise direction and ten rounds in the anti clockwise direction. Come back to normal standing position. Relax in Tadasana – legs apart, drop down the hands and relax Notes: Synchronized waist movements with the breathing. Maintain balance and stand form on the ground, face relaxed. Try to make circles bigger and bigger. Loosening of Shoulder Joints shoulder rotation : Loosening of Shoulder Joints shoulder rotation Starting position: Tadasana Stand straight with feel together, hands on the thighs. Legs, trunk and head are in straight line. Rotate the shoulders in a circular movement. First bring the shoulders forwards, then upwards, backwards and downwards. This is one round. Practice five rounds slowly. Inhale during backward movements and Exhale during forward movements of the shoulders. Repeat five rounds in the opposite direction – i.e forwards-downwards-backwards-upwards. Relax in Tadasana – legs apart, drop down the hands and relax Notes: Synchronized shoulder movements with the breathing. Maintain balance and stand form on the ground, face relaxed. Try to make circles bigger and bigger. BREATHING Practices : BREATHING Practices The objectives of breathing practices are Bringing into action all the lobes of the lungs Normalize breathing rate Make breathing uniform, continuous and rhythmic. Notes: Synchronized breathing with body movement Follow the movement of hands, legs, abdominal as instructed. Use “inhale and exhale” instructions in mind for breathing. Develop an awareness of breathing BREATHING - StandingHands in and out breathing : BREATHING - StandingHands in and out breathing Starting position: Tadasana Stand straight with feel together, hands on the thighs. Legs, trunk and head are in straight line. Stretch your arms in front, in level with your shoulders and bring the palms together. With Inhale spread your arms sideways in horizontal plane. And while exhaling bring the arms forward with palms touching each other. Repeat five times Feel the changes in the breathe and the body, arms, shoulders and the back of the neck. Relax in Tadasana – legs apart, drop down the hands and relax Notes: Make your arm movements, continuous and synchronize with the breath flowing in and out. Practice with awareness of breathing. This practice expands chest and help in deeper breathing. BREATHING - SittingSasankasana Breathing : BREATHING - SittingSasankasana Breathing Starting position: Dandasana Sit with legs outstretched and the feet together. Place the hands beside the buttocks fingers pointing forwards. Keep the spine erect. Fold the right leg and bring the right feet under the right buttock Sit on the right heel, fold the left leg and bring the left heel under the left buttock. Sit straight comfortably with the buttocks resting on both the heels and the palms resting on the thighs. Take the hands behind the back, make a fist of the right hand and hold the right wrist with the left hand. Relax the shoulders. While inhaling bend backwards from the waist opening up the chest. While exhaling slowly bend forward from the waist bringing the forehead on to the ground in front of the knees. Collapse shoulders. While inhaling slowly come up to the vertical position and then slightly lean backwards. This forms one round. Continue five more rounds slowly Relax in Dandasana – legs apart, hands on the floor, face smiling. Gently close the eyes And RELAX Notes: Keep the shoulders collapsed. Synchronize breathing with movement. Gently close eyes and maintain breathe awareness. BREATHING - Supine Straight leg raise breathing : BREATHING - Supine Straight leg raise breathing Starting position: Savasana Lie down on the back with legs together. Stretch the hands above the head, biceps touching the ears and the palms facing ceiling. While inhaling slowly raise the right leg without bending the knee as far as comfortable (up to 90*, if possible). While exhaling return the leg to the floor as slowly as possible. Repeat the practice with the left leg. This forms one round. Continue five more rounds slowly Relax in Savasana – Lie down on the back. Legs apart, hands apart, palms facing sky. Notes: If back is painful - you can keep arms by the side of your body with palms facing the floor. Do not bend knee. And Do not move another leg. Do not raise leg beyond 90*. Synchronize the breathing with leg movements. Gently close eyes and maintain breathe awareness. RELAXATIONInstant Relaxation Technique : RELAXATIONInstant Relaxation Technique Starting position: Savasana Lie down on the back. Stretch the hands above the head, biceps touching the ears and the palms facing ceiling. Bring your legs together: join the heels and toes together and place the palms by the side of the thighs. Tighten the whole body from toe to head Collapse the whole body and Relax Relax in Savasana – Lie down on the back. Legs apart, hands apart, palms facing sky. Loosen your selfDynamic practices : Loosen your selfDynamic practices The objectives of dynamic practices are Remove lethargy Develop stamina of the body Flex the spine – by repeatedly stretching and relaxing different muscles. Notes: Increase speed and repetition as per your comfort Dynamic Practices – StandingJogging : Dynamic Practices – StandingJogging Starting position: Tadasana Stand straight with feel together, hands on the thighs. Legs, trunk and head are in straight line. Make loose fist of your hands and place them on the chest Collapse and relax your shoulder. Start with slow jogging Backwards jogging Forward jogging Side jogging Fast Jogging Relax in Mukha Dhouti - Bend forward and place the palms on the thighs and arms straight. Inhale through nose and exhale through mouth. Stand in Tadasana – legs apart, drop down the hands and relax Notes: Start slowly and increase the speed within your limits. You can practice with legs apart While bending forward do not touch the ground with hands – swing them back. Bend from lower waist Make movement flowing and easy. Dynamic Practices – StandingForward and backward bending : Dynamic Practices – StandingForward and backward bending Starting position: Tadasana Stand straight with heels together, hands on the thighs. Legs, trunk and head are in straight line. Stretch the arms straight above the head with the palms facing forward. Inhale and bend backwards with the arms stretched above the head. While exhaling, bend forward as much as possible. While inhaling, come up and bend backwards and go on rapidly to forward bending with exhalation Repeat 10 times with increasing speed. Gradually slow down and finally stop the practice. Relax in Tadasana – legs apart, drop down the hands and relax Notes: Start slowly and increase the speed within your limits. You can practice with legs apart While bending forward do not touch the ground with hands – swing them back. Bend from lower waist Make movement flowing and easy. RELAXATIONQuick Relaxation Technique (QRT) : RELAXATIONQuick Relaxation Technique (QRT) Lie down in savasana. Feel the abdomen movement as you breathe. Synchronize the abdominal movement with deep breathing. As you inhale deeply and slowly – energize the body and feel the lightness. And with exhale release the tension. Inhale and Chant AAA while exhaling. Slowly come up from either side of the body.

Add a comment

Related presentations

Related pages

Monthly Yoga Class Schedule and Class Fees | Zen Hot Yoga

We offer a variety of yoga classes for experienced yogis and people trying out yoga for the first time. Take a look at our schedule to see what we offer.
Read more

Group Exercise Class Schedule | First in Fitness

First in Fitness Good For Every Body! ... Group Exercise Class Schedule . PDF version of ... Tuesday Night Yoga with Glenn: Studio 2: Wednesday; 5:45-6:45am:
Read more

Class Schedule - Aditi Studio

Class Schedule. Get In Touch! (206) 428 6004 info@aditistudio.com. Subscribe To ... Yoga. Class Descriptions; Prenatal & Postnatal Classes; Class Schedule;
Read more

Yoga Class Schedule - Studio Bliss Massage Yoga Spa

Yoga Class Schedule; Yoga Class Memberships; ... Yoga class types. Hatha: ... Yoga. Your First 30 Days; 50% Promotion;
Read more

Yoga Class Schedule | Baltimore Hot Yoga and Wellness

Yoga class schedule for Baltimore Hot Yoga and Wellness, a Bikram Method studio a so much more!
Read more

Class Schedule - Total Body Yoga

First Class Free. To redeem your FREE class, just come to the studio at least 20 minutes before any class and say the secret word, "Namaste"! ×
Read more

Class Schedule | Yoga classes | Harmony Yoga Maitland

We have many varied classes spread throughout the week and our user-friendly online schedule makes it convenient to sign up for yoga classes.
Read more

SunSpark Yoga Weekly Class Schedule

SunSpark Yoga Weekly Class Schedule. Home; Classes; Schedule; Workshops & Events; Retreats. ... August 2016 Class Schedule (714-202-5095) info@sunsparkyoga ...
Read more

M•Power Yoga | Class Descriptions and Class Schedules

Find descriptions and daily schedules of all classes at M•Power Yoga, including power vinyasa, hot fusion, restorative, music in motion, and barre.
Read more

Being Yoga – SCHEDULE

CAN'T VIEW THE SCHEDULE? Labor Day weekend – Canceled classes are the 5 am and the 8 ... journey right here at Being Yoga. After my very first class, ...
Read more