Week 4 Yoga ABCs

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I. Questions/Comments

II.  What is meditation?

  • Does anyone practice  meditation?
  • Does not have to “turn off” your mind or “don’t think”
  • Imagery helps: do “core being” and breath meditation innerlight_l0u9
WARM UP (ALL VINYASA BREATH)

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

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

CORE POSES:

Downward Facing Dog

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

Utkatasana – “fierce pose” “chair pose”

Parvrtta Utkatasana – “twisting chair pose

 

  • keep shoulders above hips
  • press hands together
  • lift heart to thumbs
  • keep elbows in a diamond shape
  • do not lean on thighs
  • keep knees roughly in line

Warrior I
Warrior II
Trikonasana –  Triangle (with block)

Tree

FLOOR POSES
high lunge twist

High lunge “open-twist” (from http://www.realbodywork.com/)

low lunge and twists (add open twist) 
baddhakonasana –  butterfly pose
janusirasana – bead to knee pose (with strap and blanket)

    • keep both hips on the ground
    • keep your extended leg bent at least a little
    • try to fold your belly over the center
    • do not force

 JanuSirsasana_248
setubhanda sarvangasana – bridge pose (add block?)

    • look only up
    • clasp hands if possible
basicsDec2008

Bridge Pose (from Yoga Journal)

supta padangustasana – supine hand to big toe pose

twist

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