my first coummunity class

Type of Class	All Levels
Intention	tbd
Props	Blocks
Length	60 mins
Music	Community March
Date Time	3/31/2023, 6pm
Location	Lift Yoga Dunwoody

I invite you to close your eyes and take a moment to let go of everything from the previous week. Let go of the challenges you faced, let go of what it took to get you here tonight, and any worries about the weekend ahead. Give yourself permission to be fully present in this moment.

Let's start by becoming aware of the sounds and sensations around you, notice what you hear, (short pause) notice the temperature of the room, how the air feels on your skin, and the feeling of your body pressing against the mat.

(pause)

Next notice your breath, without changing anything. Just notice.

(pause)

Take a deep inhale through your nose, and sigh it out. Continue breathing on your own, noticing how the air feels moving in and out your lungs and the effects that has on your body.

(pause)

As you continue to breathe, bring your awareness to your thoughts and emotions. Observe them without judgment, and let them pass like clouds in the sky. (short pause) Allow yourself to be fully present in each moment, using your breath as an anchor to bring your attention back to the present whenever your mind starts to wander.

As we move through our practice today, remember that only you know what it is like to be in your body, and I encourage you to stay focused on your mat and what you need today.

Community March

Inhale your arms overhead for a big good morning stretch

Savasana (or supported bridge)

Bananasana

Supta Baddha Konasana

Bend Knees, Feet Wide (Rock Side to Side)

Broken Bridge

rock your hips outs, roll up to a seat

Hero's Pose > Twist x2 > Side to Side x2

(Gait Pose > modified side plank) end with crunches x5; other side

Table Top > Cat/Cow > Thread The Needle both sides

Cat/Cow > Bird Dog (crunches) x5; other side

Table Top > Hover Knees

Down Dog > three legged DD (option to stack hips and circles) > Anjenyasana

plank > slow lower > cobra x2 > plank > Down Dog

other side

slow walk to half lift > forward fold at top of mat and hang

slow roll up, lean left, lean right, small back bend, forward fold

2 more half sun A's

chair > Surya A x2 (end in 2nd DD);

end in DD

three legged DD (option for wild thing) -> Warrior II

Reverse Warrior

Extended Side Angle > Reverse Warrior

Reverse Triangle > Triangle

Reverse warrior

Easy Twist

Side Plank

Vinyasa - 2nd side

end in DD

three legged dog (option to flip your dog)

Warrior II

Half moon

Warrior II

Vinyasa - 2nd side

end in DD

roll forward to high plank, slow lower to the belly

shoulder stretch, T, roll over on your side

thread the needle from laying both sides

flip over

Bridge (or wheel option)

prone pigeon (figure 4) both sides

twist, both sides

Happy Baby

Waterfall or inversion with any extra time

Pranayama box breathing

Savasana

"There are two mistakes one can make along the road to truth: not going all the way, and not starting." - Buddha

"Every moment is a fresh beginning." - T.S. Eliot

Inhale your arms overhead, exhale hands to heart center.

The light within me honors the light within you. Thank you for sharing your practice with me today. Namaste.