Elements from modules to my class.
Sit in easy sitting pose. Sukasana.
Theme: ahimsa
Meaning 'non-violence'
To others and all living creatures and also to ourselves. Speaking kinds words to ourselves in our head and kind words and actions towards others. Also not pushing ourselves to hard through our asanas is also 'non- violence' towards yourself. Bring out peace stone: talk about what is peace to them, what makes them feel peaceful?
Lie down for calm breathing on backs.
Arms up and over head as we breath in and back down as we breath out. Talk about the importance of our breath in yoga.
Do same with legs. Then hold each in calf stretch.
Bridge pose.
Knees to chest.
Standing poses: feet grounded in the earth. Plant your toes flat on the ground!and your outside edges of your feet should ground down like your planting your roots of your feet into the earth. We feel the energy run from the earth up our legs as we we hold them in this position. All of yoga relies on positioning your feet properly. We then make sure our spine is straight and our crown chakra can then meet up with the sky.
Chin slightly towards the chest, which is what we do in lots of poses. Fully extend your arms and hands.
Fingertips extend towards the earth gaining energy from the earth again. We become as strong as a 'mountain' nothing can bring us down.
do sun salutation warm up.
Butterfly pose opens your hips and metaphysically we can store lots of tense feelings in there so it's good to stretch them out and open them up.
Poses for the stomach and heart openers: partner boats. Lotus. Mula bhunga engaged from lower belly. Then bow. Make ourselves into our own boat. When we are scared or worried about something we can feel a funny feeling in our tummy, these poses help to open up this area. And bridge pose. Wood choppers- wide leg standing pose and breathing out.
Dynamic stillness: back to back breathing. We need to send oxygen to every part of our body when we do yoga. Shoulders down and back spine straight, imagine piece of string pulling our top of head up straight. Full yoga breath and feel that in your partners back too.
We don't feel as stressed if we learn to breath properly. Breathe into your three chambers of your upper body starting with your belly, like a balloon going up as you breath in up through your ribs and expand into your chest then back the other way until your belly balloons in and is relaxed.
This is called 'pranayama'.
Try shallow breathing (stressed breathing) and angry breathing to feel the difference.
Breathing exercise- lie in savasana: place each hand lightly on your lower belly. Breath in fully and feel your lower belly move outward as your fingertips move outwards as the belly expands. Then as you exhale the belly goes inwards and your fingertips touch again. You can hold your eye pillow here or over your eyes.
Now try to breath more slowly in and out. Count the breathing to 3 in and out.
Our breath helps us to connect our body and mind and feel peaceful and clam.
Kundalini ( is our potential spiritual energy) symbolised by the rainbow serpent as it rises and opens the chakras as we breath in and out through our nostrils. To its home at the crown of the head, our crown chakra.
Lotus. Bow pose. Good before you play sports. While inhaling slowy raise the legs by pulling the ankles up and raising your knees whilst also lifting chest off floor. Tilt the head back as far back as possible. Then slowly bring knees to floor and release the ankles. Helps to keep your spine flexible. Boat pose in partners. Try to bring hands in and out with legs connected. Boat is called navasana builds strength in your tummy and helps your mind become still. Balance on your sitting bones holding bent knees with feet lifted off floor. Inhale and on the exhale, lean back and extend arms straight. Raise lower parts of legs so they are parallel to floor. And don't forget to breathe.
Grandmas garden game. Tree pose. One legs lifts, and bends to the side. Rest foot on thigh/calf. Find a point in front of you on the floor or wall to stare at to keep your balance. This is called your dristi point. If you can bring your palms together over your head. Then return to Tadasana. It helps you to concentrate better.
( Parvati asana). Breathe naturally and spread your arms out wide.
Explain game.
Trikonasana stretches the spine and trunk muscles. Improves digestion of your food.
Both the upper and body work.
Moon pose if time against wall.
Cross legged twist or deer pose. Brings you peace in your mind.
Savasana.
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