Week 5 Yoga ABCs

GO BACK TO ALL WEEKS

I. Questions, Comments?

II. Asana – “seat/posture”

  • Styles of Asana:  
    • What styles have you heard of?
    • flow
    • gentle
    • hatha
    • power
  • Names of postures with vary between teachers
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”
Warrior I
Warrior II

high lunge & twists (open and closed)
Trikonasana –  Triangle (with block)

 

Tree

Garudasana – Eagle Pose (with block) 

  • look at one spot for balance
  • keep standing leg bent
  • keep front of body parallel to front wall
  • lift elbows to shoulder height

Eagle Pose with Block (from Yoga Journal)

Eagle arms variation (YOGACOOKINGMEDITATION.BLOGSPOT.COM)

FLOOR POSES

janusirasana – bead to knee pose (with strap and blanket)

pidgeon pose (with blanket or block) OR figure 4

  • there must be no strain in the knee
  • hips as even as possible without forcing

 

Pigeon Pose with a Yoga Block

supported pigeon variation

setubhanda sarvangasana – bridge pose (add block?)
Half wind removing
Double wind removing

Twist

BREATHWORK  Ujjayi (“victorious Breath)
  • on back, 10 counts breath: inhale for 4, exhale for 6
    • inhale: fill lower, middle, upper lungs
    • exhale: empty lower, middle upper
    • add “hissing” sound 
SAVASANA “CORPSE POSE”/FINAL RELAXATION