Renew Class plans

Main intentions:

  • Mentally: calm mind, soften thinking
  • Physically: improve quality of breath, settle nervous system, increase flexibility of shoulders, hips, legs and spine
  • Spiritual virtues: connectedness, recognize shri of body, patience, fullness, equanimity, contentment
  1. focus: diaphragmatic breath to calm nervous system, open side bodies, open feet> balance
  2. focus: three-part breath, open side bodies and shoulders> expansion
  3. focus: ujjayi pranayama, supported backbends> pulsation
  4. focus: review ujjayi, hip openers and supported backbends (emma)
  5. focus: alternate nostril, twists > cleaning and releasing
  6. focus: forward bends> turning inward
  7. focus: review

Class 1

focus: diaphragmatic breath to calm nervous system, open side bodies, open feet> balance

  • Introduce myself, talk about intention of class, purpose of restorative yoga, create space for questions. Have people write desire for class/intentions
  • Lie on back, hands to belly. Correct breathing… Talk about nervous system and connection with breath.
  • Gentle body shaking
  • Teach Tadasana
  • Sun breaths
  • Tree pose
  • Open feet with tennis balls
  • Tree pose
  • Sides stretch
  • L push
  • L lunges
  • Body rolling
  • Child’s pose w/ blocks under forehead
  • Dog pose
  • Supta padang
  • Jathara Parivartansana
  • Legs up the wall
  • Savasana

Class 2:

focus: three-part breath, open side bodies and shoulders> expansion

  • 3 part breath: Lie on back, hands to belly, ribs, collarbones. Correct breathing… Talk about nervous system and connection with breath.
  • Gentle body shaking
  • Centering meditation on breath. Om
  • Tadasana
  • Sun breaths
  • Tree pose
  • Sides stretch
  • L push
  • L lunges
  • Parsvakonasana
  • Body rolling
  • Child’s pose w/ side stretching
  • Dog pose
  • Supta padang
  • Jathara Parivartansana
  • Legs up the wall
  • Meditation- sensory expansion
  • Savasana

Class 3

focus: ujjayi pranayama, supported backbends> pulsation

  • Stretch to Malasana w/ friend
  • Centering meditation- introduce ujjayi breath. Om
  • Cat/cow
  • Child’s pose w/ sides stretch
  • L push, dolphin push
  • L lunges
  • Parsvakonasana
  • shoulder stretches: hands interlaced, Gomukhasana arms, eagle arms
  • shoulder blade roll
  • Supta padang / pigeon prep
  • Supta baddhakonasana  (8:45)
  • Meditation- pulsation of breath ujjayi pranayama
  • Savasana

Class 4

focus: review ujjayi pranayama, supported backbends and hip openers

  • Sun breaths/ body shaking
  • Centering meditation- review ujjayi breath. Om
  • Cat/cow
  • L push, dolphin push
  • L lunges
  • parsvokonasana
  • shoulder stretches: hands interlaced, gomukasana arms, eagle arms
  • reclined shoulder blade roll
  • Supta padang / pigeon prep / some other gental hip openers
  • Supta baddhakonasana review  (8:45)
  • Meditation
  • Savasana

Class 5: focus: alternate nostril, twists > cleaning and releasing

  • Twisted sun breaths
  • Seated centering
  • Seated twist
  • Foot massage
  • Tree pose, dancing tree
  • L press
  • Wall twist/ waitress at the wall
  • Twisted lunge
  • Supported reclined twist (belly on blankets)
  • Supta padang w/ twist
  • Hips on blankets reclined bent knee twist (if time)
  • Meditation/ alternate nostril breathing
  • Savasana

Class 6: focus: forward bends> turning inward

  • Body rolling
  • Centering meditation
  • Sun breaths
  • Balancing knee to chest
  • L push
  • Wide leg forward bend with blocks under hands
  • Supta padanag
  • Rolling into forward bends (Baddha, Paschimottanasana, Upavistha)
  • Supported Upavistha Konasana
  • Janu Sirsasana
  • Paschimott
  • Meditation
  • Savasana

Class 7:

– review/ requests

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