my second coummunity class

Type of Class	All Levels
Intention	tbd
Props	Blocks
Length	60 mins
Music	Community April
Date Time	4/07/2023, 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. Do you hear the sound of my voice? The sound of your breath? The sound of the air conditioner? Notice the temperature of the room. How does the air feel on your skin? Notice the feeling of your body pressing against the mat.

Next, notice your breath. Without changing anything, just notice. Is your breath deep or shallow? Is it fast or slow? Just observe your breath without judgment.

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

As you continue to breathe, bring your awareness to your thoughts and emotions. Observe them without judgment, as if they were leaves on a tree. They will come and go, but the tree will remain. 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. Listen to your body and do what feels right for you. There is no right or wrong way to do yoga. The most important thing is to be present.

Community April

Inhale your arms overhead for a big good morning stretch

Savasana

Bananasana

Supta Baddha Konasana

Bend Knees, Feet Wide (Rock Side to Side)

Broken Bridge

knees to chest, rock your hips outs, roll up to a seat

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

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 > Anjenyasana

(Anjenyasana > Half Split Flows) > Hold half split > Hold 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 to stack hips and circles)

Warrior I

Humble Warrior

Parvottanasana (Pyramid)

Vinyasa - 2nd side

three legged DD - option for wild thing

Virabhadrasana II (Warrior II)

Reverse Warrior

Parsvakonsana (Extended Side Angle)

Reverse Warrior

Vinyasa - 2nd side

end in DD

three legged dog (option to flip your dog)

(High Crescent Lunge > airplane lunges) little flow

Warrior III

single leg mountain > mountain

tree

single leg mountain > Warrior III

High Crescent Lunge

Vinyasa - 2nd side

end in DD

hero's pose, sit off to side, legs to front

(boat pose > low boat) x3

Bridge (option for supported bridge or wheel)

supported fish pose

prone pigeon (figure 4) both sides (option to take traditional pigeon)

twist, both sides

Happy Baby

Waterfall or inversion with any extra time

supported bridge 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

"Yoga is the journey of the self, through the self, to the self." - The Bhagavad Gita

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.