Posts tagged #Beginners yoga class

Beginners Yoga 1/31/2015

If you missed class today and you would like to practice, you can follow the class on this page. This week I have done a video as opposed to a sheet of images as one of my friends thought it would be easier to follow. It is specially useful for understanding the transitions. When you are doing the class feel free to pause the video so that you can hold poses for longer. And always try to do the vinyasas correctly. Usually upward movements are to be accompanied by an inhale, while downward movements are paired with an exhale. Let me know if you like this format better! Hope you enjoy! Namaste!

Posted on October 6, 2015 and filed under Yoga Flows.

Beginners flow

Hey girls,

This week I will be out of town, so feel free to follow this flow in the comfort of your own home. Each pose should be held for 5 breaths (slow and deep breaths of course!). Make sure you do the unilateral asanas on both sides. I have also prepared a spotify playlist to make the flow a bit more fun for you (CLICK HERE FOR THE Beginners Flow PLAYLIST). If you try this out at home let me know if you liked it in the comments section below!

Meditation

Start with your legs crossed and hands on your knees. Take a few minutes to be silent. Clear your mind. Maybe take some time to practice Visamavrtti Pranayama - or the unequal breathing exercise. To do that make your exhales longer than your inhales. This breathing technique has a calming effect and helps you prepare for class.

Warm up

Start with the warm up depicted below. The warm up is made up of cat and dog ondulations to warm up the spine followed by a few half sun salutes, a sun salutation A, and a sun salutation B. Once your body is warmed up move on to the main part of the flow where we work our upper and lower bodies.

Main flow

In the main part of the flow, make sure you do both sides  as some of the asanas are unilateral. Also, if you can stay longer than five breaths on the closing postures (shoulderstands) as they benefit the function of your thyroid gland.

Hope you like it! Any comments or criticisms are welcome!

Posted on October 6, 2015 and filed under Yoga Flows.

Beginners flow from 1/17/2015

If you missed class last Saturday or if you would like to establish a home practice, this might be the perfect flow for you this week.  There are 4 parts: A warm up, a flow that focuses on the legs, one that focuses on arms, and a closing. Feel free to do the entire class, or to start by doing just the warm up and one of the flows focusing on a particular body part. The playlist is also available here so that you can follow the flow (CLICK HERE FOR PLAYLIST  yoga class). Make sure to hold each pose a minimum of 5 breaths (slow breaths!) Any feedback on the flows will be welcome! 

Meditation:

Start the flow in a cross legged position and place your arms on your knees. Take a moment to close your eyes and place your attention on your breath. Don't make an effort to breathe in any particular way, but just focus your attention in your exhales and inhales.

Maybe roll your shoulders back and forth, lean your head from side to side, and stretch. Take a few minutes to just be.

Part one  - Warm up:

Part II: Standing Sequence (Leg Flow)

Part III: Arm Flow

Part IV: Closing


Posted on October 6, 2015 and filed under Yoga Flows.