Class Sequence, Poses, and Focus:
- Breathwork
- Two-part belly breath
- inhaling into belly then into chest
- exhale from chest then belly
- For class: Match Breath to Movement
- Cat Cow Body Waves
- Upper back, mid back/core, upper back, shoulders
- Spinal Movement
- Arm raises & Shoulder circles
- Shoulder & upper back warmup
- Sufi Circles
- Mid/Lower back warmup
- Partial forward bend
- Low back stretch
- Chair Pose
- Full body activation
- Core/legs strength
- Grounding
- Leg Raises
- Core activation
- Hip flexibility
- Gluteal stretch
- “Butterfly” (move knees side to side)
- Hip Adductor/Abductor Activitation
- Add arms resistance for strength challenge
- Add biceps flexion for coordination challenge
- Seated Lunge
- Use lift on seat for extra room
- Quadriceps/Psoas stretch
- Hamstring Strengthener
- Ankle/Toe Flexibility
- Hip Stabilizer (standing)
- Add arm(s) for Coordination with Breath
- Side bend & Twist (Supported with back of chair)
- Intercostal stretch
- Release back muscles
- Seated Pyramid stretch
- Hamstrings & Calves
- Shin release
- Ankle flexibility
- Inner & outer hip rotation
- Squat/Goddess/Temple pose & Star Pose Flow
- Posterior Chain (Glutes Strengthener)
- Hip Adductor (Inner) Opener
- Optional Ankle Strengthener/Flexibility
- Bicep/Tricep/Shoulder Strengthener
- Side Angle with Oblique Twist
- Standing or Seated
- Option to hold as stretch
- Twisting move strengthens core
- Legs both bent or one straight
- Slow Squat to Seated
- Leg/hip/knee strength
- Balance
- Endurance
- Seated Bridge
- Triceps Strengthener
- Chest Opener
- Front Shoulder/Deltoid Stretch
- Neck Stretches
- Relaxation/Meditation
No comments:
Post a Comment