Yoga

Asanas

Yoga-Backbends/Chest openers

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Meditation:
Intent: Emphasis on keeping the strength in the inferior scapulae, Heart center up, No compression in lower back

Asanas:
2-3 minutes each
+Hatha Surya Namaskara-2 breaths each round, 1 breath X 2
+Vinayasa- 3 rounds

Standing:
+Tadasana: Fingers interlaced, palms up- engagement of inferior scapulae, Chest up/ 10 rounds
+Uttanasana
+Prasarita Padottanasana C: fingers interlaced
+Parsvottanasana: binding with elbows, prayer, or fingers interlaced
+Uttanasana

Seated:

+ Dandasana
+ Gomukasana
+ Paschimottonasana: back breathing aids in recovery
+ Purvatanasana
+ Supta Virasana-3 rounds, 5 breaths/ Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Sarpasana: 3 rounds, 5 breaths/Recover in Advasana: head turned, palms to the side and up, Back breathing
+ Childs Pose
+ Dhanurasana: 5 Breaths, 2 rounds/ Recover in Advasna-Childs Pose
+ Paschimottonasana: Back breathing aids in recovery
+ Kandharasana
+ Matsyasana
+ Shava Udarakarshanasana (universial spinal twist)
+ Supta Pawanmuktasana (knees to chest)

Shavasana

Yoga-1st Chakra/Glute activation

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Meditation:
+ abdominal and thoracic breathing

Intention:
+awareness to glute activation

Asanas:
2 minutes each
+Hatha Surya Namaskara, Vinyasa

Standing
+uttanasana-emphasis on the release/stretch of Glute Maximus
+Ardha Badha Uktasana
+Parsvottonasana: emphasis on contracting glute of back leg/ stretching Tensor Fascia Lata in back leg
+Virabhadrasana I: ” ”
+Utthita Trikonasana: ” ”
+Garudasana: Rotation of the hips

Seated
+Marichyasana C: release/stretch of Glute Medius
+Pavritta Trikonasana: ” ” ” ” ”
+Janu Sirsasana: Visualization/relaxation (minimizing glute medius activation of bent knee)

Shavasana

Hatha-Monday class 1

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Meditation postures:
-Sidha-asana
-Padmasana

Breath work:
-Natural breath
-Abdominal breath

Asanas:
-Hatha Surya Namaskara: 5 breaths, 3 Breath cycles
-Surya Namaskara A: 3 rounds, 5 breath count on downward facing dog
-Surya Namaskara B: 3 rounds, 5 breath count on downward facing dog

2 minutes in each:
+Greeva Sanchalana (Neck movements)
+Bhujangasana(cobra)
+Childs pose
+Vajrasana (thunderbolt pose)
+Paschimottonasana (Seated forward fold)
+Shava Udarakarshanasana (universal spinal twist)
+Shavasana (6 minutes)

ujjayi Pranayama

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Ujjayi Pranayama
Means breathing slowly through the nostrils- about 4-5 heartbeats in and abou 4 to 5 heartbeats out, slightly contracting the back of the throat
Creates a soft and gentle sound in your throat, just like the waves of an inner ocean floating to the coast.
You hear the same sound inhaling and exhaling. Just listen to the rythym
Ujjayi Pranayama will become a guide to tell you about the quality of your practice
-Forceful breath means forceful practice
-Sleepy, unfocused breath means sleepy, unfocused practice
-Keeping the balance between hard and soft, fast and slow means going in moving meditation.
Benefits:
1. Helps in concentrate and direct your breathe giving the asana you are practicing the right power and focus
2. Raises the heat of the body
3. Calms the mind and relaxing it down
4. Lowers blood pressure and decreases heart rate
5. Very effective in pain reduction, insomnia, and migraines
6. Provides the internal purification of the whole body and various organ systems
7. Very beneficial in lung or respiratory diseases as asthma and tuberculosis
8. Improve digestive capacity
9. Soothes and tones nervous system
10. Enables to regulate the prana into the body
11. Stimulates circulation and metabolism