my third coummunity class
Table of Contents
- Class Details
- 1. Ground: Welcome / Centering / Opening Asana
- 2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement
- 3. Strengthen: Standing Pose Sequences
- 4. Expand: Balance Poses
- 5. Express: Heart Openers
- 6. Integrate: Twists, Seated Hip Openers, Forward Folds
- 7. Surrender: Final Pranayama
Class Details
| Type of Class | All Levels |
| Intention | tbd |
| Props | Blocks |
| Length | 60 mins |
| Music | Community March |
| Date Time | 4/28/2023, 6pm |
| Location | Lift Yoga Alpharetta |
1. Ground: Welcome / Centering / Opening Asana
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.
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.
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
2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement
| 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
3. Strengthen: Standing Pose Sequences
| three legged DD (option for wild thing) -> Warrior II |
| Reverse Warrior |
| (Extended Side Angle > Reverse Warrior) x2 |
| Reverse Triangle > Triangle |
| Reverse warrior |
| Easy Twist |
| Side Plank |
| Vinyasa - 2nd side |
end in DD
4. Expand: Balance Poses
| three legged dog (option to flip your dog) |
| Warrior II |
| Half moon |
| Warrior II |
| Vinyasa - 2nd side |
end in DD
5. Express: Heart Openers
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) |
Core Refinement
| Waterfall > Toe Taps (lower abs) |
| Apanasana (Knees to Chest) > Bicycles |
6. Integrate: Twists, Seated Hip Openers, Forward Folds
| prone pigeon (figure 4) both sides |
| twist, both sides |
| Happy Baby |
| Waterfall or inversion with any extra time |
7. Surrender: Final Pranayama
| 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
Inhale your arms overhead, exhale hands to heart center. Namaste.