1. Introduction (5 mins)
- ?Introduce myself
- ?Check with student if they have any medical condition or injuries.
- ?remind the students be aware about their bodies during the asana practice to know if they are experiencing pain or discomfort. At anytime if they need to rest they can stay in balasana ( child pose ). Prepare blocks and ropes for students.
2. Pranayama ( 5 mins)
?-?Stand in hip apart.
- Place hand on abdominal.
- Deep breathing exercises. Fully inhale air to the chest and abdominal count for 4 counts and then exhale for 4 counts. Do it for 5 rounds.
3. Joint Warm Up (10 mins)
a/ Stand on top of the mat .
b/ Feet – Alternatively raise the toes and then the heels of both feet , resulting in a rocking movement. Do this for 5x .
-??Raise your right foot. Clenching the toes and loosen the toes & spread them out. Do this for 5x . Do the same for your left foot.
?c/Ankles – raise your right foot , rotate clockwise/ anti-clockwise 5 x each . Do the same for left foot.
d/Leg?- swing your right foot forward and backward for 5 x each. Do the same for the left foot.
-??Raise your right foot and bend. Slowly move outward to the side for 5x and inward for 5x . Do the same for left leg.? ?
e/ Waist rotation – rotate clockwise/ anti-clockwise x 5 each.
f/ Torso twist – raise arm towards to the ceiling and up stretches to right/ left while twisting your torso x 1 each.
g/ Shoulder roll (roll forward/ roll backward) 5x each????????????
h/ Arms – stretch out your arms side of your body and move your arm in a circle, forwards and backwards each 5x. Breath normally as you does this.?
????? – Stretch out your arms in front of you. As you inhale, make fists: as you exhale, spread out your finger, repeat for 5x?
i./ Finger – stretch arms out in front of you. Bring the palms of your hand together and interlacing you finger. Rotate the two hands clockwise / anti clockwise x 5 each.?
j/ Head – Drop you head gently towards your right shoulder and then left shoulder. Do it for 3x.
-?? As you inhale, turn your head very slowly towards your right shoulder, and as you exhale, turn head very slowly towards you left shoulder. ?3x .Then turn your head back to the center.
-??Inhale ,let your head drop gently towards the back of your neck ; As you exhale, let your head drop gently forwards. 3x.
Be careful: Be gently on this exercise, or you may strain the muscles and vertebrae of the neck.
4. Muscle Warm Up
Cat Cow Pose
-?Bend both knees & bring your body down to a table-top position, both palms & knees touching the floor. Your wrists should be directly under your shoulders, and your knees directly under your hips. Point your fingertips to the top of your mat.
-?Center your head in a neutral position, straight spine, and soften your gaze downward.
-?Inhaling, drop your belly towards the mat. Lift your chin and chest. Gaze up toward the ceiling. Broaden across your shoulder blades and draw your shoulders away from your ears. This is Cow pose
-?Exhaling, draw your belly to your spine and round your back toward the ceiling. Release your head toward the floor, but don’t force your chin to your chest. This is Cat Pose
-?Inhaling, release your rounded back & come back to the neutral?table-top position, & flow into cow pose
-?Repeat for 10x
Asana Pose ?
1/ Tadasana ( Mountain pose)
-?Stand with the feet together. Big toes, inner ankles and inner heels touching. Spread the body weight evenly over the feet, keeping the inside edges of the feet parallel.
-??Tighten the kneecaps and pull up the thigh muscles.
-?Feel the spine extending upwards and lift in the front of the body.
-?Roll the shoulders back and take shoulder blades into the body to open the chest.
-??Allow the arms to hang down the sides of the body with the palm facing the legs.
-??Extend the neck up, relax the face and look straight ahead. Hold for 5 breaths..
*If you find it hard to balance, try it by standing against a wall. Ensure that you are standing straight, and not leaning towards or backwards
?-?? Bring your hands together at the middle of the chest and then gently close your???? eyes. Inhale and exhale by chanting “ OM “ repeat 3x .
2/Upward Salute (Urdhava Hastasana)
-? From Samasthiti, inhale and lift your arms out in front of you raising alongside of your ear upward toward the ceiling.
-??Spread your shoulder blades and draw your chin in slightly, as you gently tip your head back. Look at your thumbs.
-??Hold for 2 breaths.
-??Exhale, pulling your hands down with your palm together. As your hand lower towards your face, gently drop your head to the neutral position.
-??Repeat for 3 times.
?3/ Awkward Pose (Utkatasana)
-?Inhale, raise both of your hands over your head, keeping your arms straight and lengthening your spine.
-??Exhale, bend your knees. Bend your upper body forward so that it is at a 45 degree angle to the floor, keeping your back straight.
-???Relax your calf muscles, allowing the weight of your upper body to sink into your pelvis.
-???Transfer your weight to your heels.
-???Hold for 2 breaths.
-???Inhale and straight your knees, lifting strongly through your arms.
-???Exhale release arms to your side.
-??Do for 3 times.
4/ Standing Forward Bend (Uttanasana)
-???Stand with the feet 1ft apart. The inner edges of the feet should be parallel to one another. Keep the legs and knees straight.
-?Inhale, Raise your arms towards the ceiling alongside your ear.
-?Exhale, extent the trunk and bend forward from your hip.
-?While you lower your torso, keep your back flat, and tuck in your abdominals in toward your spine. Lengthen your spine as much as possible.
-??Try to fold your torso and abdominals onto the front of your legs, your forehead towards yours shins.
-?Grasp the back of your ankles if you can do so, and contract your thigh muscles and straighten your knees as much as possible. Bend the elbow out to the side.
-?With each exhalation, draw you sit bones up to the ceiling, and elongate your spine to the floor to create even more to create a deeper stretch.
-?Hold for 5 breaths.? ?
*if you have tight hamstrings, bend your knees as you fold your torso forward. Work on pressing your knees straight once you are in the forward bend. Bend your knees also on your way up to standard half forward Bend to help you create a slight arch in your back.?
5/Standing Half Bend (Ardha Uttanasana)
- Placing your hands beside your feet. Inhale, and lift your head and upper torso?away from your legs. Your back should be flat. Straighten your elbows and use your fingertips to guide you lift.
- Lift your chest forward,& elongate your spine into a slight arch. Lengthen the back of your neck as you look forward. Hold for 5 breath.
-Inhale, lift your torso all the way back up to Tadasana .
e? Make smooth sequence movement on above poses .
e? Stand in tadasana , inhale lift arms up to Upward Salute.
e? Exhale bend your knees to Utkatasana. Hold for 2 breaths .
e? Inhale , straighten your leg .
e? Exhale, bend foward from you hips to Uttanasan. Palm touch the floor beside your leg. Hold for 2 breaths.
e? Inhale, lift chest forward. Straighten your elbows. Hold for 2 breaths.
e? On next inhale, lift torso all the way up to tadasana.
e? Repeat for 3 times . ?
6/Gomukhasana in standing ?(Arm Only)
-?Stands in tadasana. Lift up from your spine.
-?Inhale, bend the right arm behind the back. Exhale,stretch the hand along the spine with palm facing out. Draw your elbow close to your body.
- Inhale, reach your left arm up toward the ceiling, palm faces back. Exhale, bend the elbow, reaching your left hand down and catch the right hand.
-?Clasp the hands as far as possible.
-?Take the right shoulder back and point the lift elbow towards the ceiling.
-??Lift your chest and pull your abdominals in toward your spine.? ??
-?Hold for 5 breath. Repeat on the other side.
7/Eagle pose in Standling (Arm Only)
-??Inhale, stretch your arms straight forward, parallel to the floor.
-??Cross right arm above the left arm, and then bend your elbows. Bring your right elbow into the crook of the left.
-?Raise your forearm, so that they are perpendicular to the floor. Palms face each other, thumb face to your nose.
-??Hold for 5 breaths.
-??Exhale , unwind you arms and repeat on another side .
8/Dandasana (Staff Pose)
-?Basic posture for seated poses.
-?Sit on the floor with your legs extended together in front of you.
- Draw your sit bones into the floor and away from your heels and the toes up towards the ceiling. Tighten the thigh muscles and knees.
-??Place your palms on the floor beside your hips, press into the floor and lift up through your spine.
-??Roll the shoulder back, open the chest/ribcage. Look straight ahead and relax the eyes.
-??Hold for 5 breaths.???
9/ Reclining Twist
-?Lie on the floor. Bend your knees with your feet flat on the floor.
-?Extend your arms straight out to the sides, palm facing up.
-?Elongate your spine from your hips to the top of your neck
-?Inhale, lift your feet off the floor, keeping your kneed bent.
- Exhale, bend your knees to the right, turn your head to the left. Keep your shoulder blades planted on the floor. And allow gravity to pull your right thigh to the floor on each exhalation. Feel the twist on you hip and spine. Hold for 5 breath.
-?Inhale, pull the leg back to the center.
-?Exhale , repeat on the opposite side. Hold for 5 breath.
-?Inhale, pull the leg back to the center.
10/ Bridge Pose Variation ( Setu Bandhasana)
-??Lie on the floor. Bend your knee and draw heel your close to your buttock. Place you hands flat on the floor by your sides.
-? Place a block in between the thigh.
-?Inhale, lift your buttock off the floor and squeeze the block in between the thigh as hard as possible. Push your arm into the floor.
-??Hold for 2 breaths.
-??Exhale, release your supine onto the floor.
-??Repeat for 3 times.?
11/ Supta Baddhakonasana (Lying Down Bound angle Pose)
-?Sit with the toes closely facing a wall.
-??Inhale, elongate you spine.
-??Exhale, with the soles of the feet together and knees apart.
-??Place a block behind the lower back.
-?Inhale , lie back on the block with the shoulder on the ground.
- Exhale, take the arms over the head.
-??Stay for 5 breaths.
-??Inhale, close your hips and straighten the leg upward against the wall.
-??Stay for 5 breaths.
-???Bend the knee and move to the side. Back to seated position.?
To end the class, inhale as you exhale chant “OM” together
Namaste????
Esther Woon Chooi Kean (200hr weekend YTTC 2013)
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