Week 3 Yoga ABCs

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Audio POdCAST oF WEEK 3

I. Comments/Questions from last week?

II. Why Breathwork? in order to….

  • Consistent “object” of meditation
  • keeping an easy breath prevents injury
  • promotes PRESENCE, and concentration

 

WARM UP (ALL VINYASA breath)

Start in Child’s Pose
Cat + Cow
Letter “C” hip stretch
thread the needle 

Image credit: galleryhip.com

Image credit: galleryhip.com

Tadasana “mountain pose” —> Tadasana  with arms up
walk up mountain —> ride horse
Rag doll –> forward fold—> half lift

CORE POSES: 

Downward Facing Dog 

  • feet about as wide as your hips, hands as wide as shoulders
  • arms near your ears
  • keep your neck soft and elongated
  • Chest pressed back as best you can
  • fingers WIDE!
  • straighten your legs as best your can – feel free to bend your knees until you feel comfortable here.
  • press your legs back

 

yoga poses, yoga postures, belly down yoga poses, downward facing dog (adho muka svanasana) with knees bent, spine long

Downdog with knees bent. (Please visit http://www.sensational-yoga-poses.com/downward-facing-dog.html !!!)

  • downward dog -> plank –> cobra —> downward dog

Utkatasana – “fierce pose” “chair pose”
Warrior I
Warrior II
Trikonasana –  Triangle (with block)

    • keeps your heels in line with each other
    • your back leg is taut, knee cap facing out
    • tuck your buttocks in
    • keep your arm straight up, not twisted! with hand over your nose
    • move shoulders back, one stacked over the other

      Triangle Pose with Block (From Yoga for Holistic Health by BKY Iyengar)

Tree

FLOOR POSES

Low Lunge Twist (from Yoga Journal)

low lunge and twists 
baddhakonasana –  butterfly pose 

Image credit: http://www.restoretofitness.com/

supta padangustasana – supine hand to big toe pose
double wind-removing pose
twist

BREATHWORK
  • on back, 10 counts breath: inhale for 4, exhale for 6
    • inhale: fill lower, middle, upper lungs
SAVASANA “CORPSE POSE”/FINAL RELAXATION