Place the feet and body as close to the walls. Repeat left side ( Note: check alignment before doing the left side ). Exhale to bring the upper body up to standing. ![]() Inhale then look up to the left thumb and hold for 5 breaths.Imagine the back of the body is pressing against the wall and press the hips forward. The left shoulder should be just above the right shoulder. While the left arms lengthening towards the ceiling. Exhale and extend the torso to the right, slowly bring the right hand as far down the right leg, for those can reach to grab the big toes if not can use the blocks.Inhale and raise both arms up to shoulder level parallel to the floor with palms facing down.Once the standing is stable then turn the right foot out 90 degrees while maintaining the torso facing front and pelvic tuck and keeping the heel in line. ![]() Explain to student to engage the core and students are asked to place a hand on the stomach and another hand at the gluteus ), torso facing forward. Stand about 3 feet apart with both feet facing forward ( make sure the pelvic is tuck and the mulabandha is lock. From Tadasana, exhale, step the right foot back to face the right side.Utthita Trikonasana ( Triangle Pose ) ( 10 mins ) Teacher will guide the third set with verbal guidance and look out for anyone who needs adjustment. Teacher will do the second set together with students. Teacher will show the first set and students will observe. Surya Nasmakara Beginners – Sun Salutation x 3 sets (15 mins ) Let them know that this will be the standing pose that we will be at before we transition to other standing poses.ĥ. Place your palms together at the front of your heart center. Lift the kneecaps and roll your thighs inwards and tucking the tailbone underneath you and rolling your shoulder blades back and down.Tadasana ( Explain that this is the basic pose that they will be using before transition to other standing poses ) The hip joints rotation, kick back and forth, bending and flexing knees.Forward bend, side stretch, slight back bend. Gently twist upper body to the left and right for few times.Do the same for the wrist and palms up and down. Twirl the both lower arms inwards and outwards.Shoulder up and down, rotation of arms backwards then forwards. Rotation clockwise and anti-clockwise.Tilt the head forward, right side, tilt back, left side, tilt back, right side, tilt forward, left side.Stand up and do the warm up exercise from head to toes.Demonstrate how to do it and let them do a few rounds of breathing. Equalization of both length of each inhalation and exhalation, through the nose. Show them how to do this breathing techniques. The breathing techniques that we will use at all time during the asanas will be ujjayi breath which is victorious breath. ![]() At anytime if they need to rest they can stay in balasana ( child pose ). It’s important to remind the students be aware about their bodies during the asanas practice to know if they are experiencing pain or discomfort. Teacher will check if any students have medical condition or any pain in their bodies or if anyone is pregnant.Ĭheck their flexibility. Teacher and students will sit in easy seat pose.
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