Focus: Downward facing dog
Props/ Person: 1 Strap, 2 blocks, 2 blankets, 1 chair, 2 mats
Room Format: Mats lined-up on walls
Warm-up (10-15 mins)
- Mountain Pose w/ 1 min of silence
- Posture awareness, weight placement, elongation of legs to crown of head
- Upward facing hands w/ gentle side stretch
- Swinging chair pose w/ arms (flowing from bent to straight knees, breath & arms flow together)
- Standing forward fold w/ bent knees (or using support of chairs)
Stretch (12-18 mins)
- Chair/wall down dog, depending on students in class
- Using wall calf stretch w/ straight & bent knees
- Lunges w/ blankets & blocks (focus on hip alignment & stretch)
- Childs Pose
- Hero Pose: Rolled-up mat between calves & hamstrings to release quad & hamstring tightness (knee injury: might refrain from pose or have everyone use a blanket and blocks for those who need them).
- Small down dog with bent knees (use props if class is trying down dog for first time
Strength/balance (4 mins)
- Tree using wall
Core (8-10 mins)
- Cat/cow & finding neutral spine.
- Boat Pose (Feet/toes on ground and working on feeling the core work through lift)
Cool-down (7-10 mins)
- Reclined on back using straps to open hamstrings (a one-legged twist)
- On back w/ bent knees: 2 part in-hale with 2 part ex-hale
Final Relaxation (5-10 mins)
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