001 SA_Yoga Class Script & Sequence
001 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca
Class Type: 60 Minute Hatha Yoga
Class Theme: Core Strength
Introduction:
Welcome my dear to this new yoga class, I am Stefania and I am an italian yoga teacher.
I hope today's class find you well and is gonna be a happy part of your day. Please before starting let's quickly talk about our class. Today is gonna be a 60 minutes Hatha Yoga class for strengthening our core and we will focus on shoulders, abs and spine.
Please feel free to use all the supporting tools you believe that can help you based on your body's needs, especially, feel free to include in the class two yoga blocks and a yoga strap.
This class is not supposed to interface lower joints like your knees of ankle, but most likely upper body joints namely wrists, shoulders, hips and the spine. Please, do not hesitate to let me know about any injuries that can affect your practice, we can adapt our class together in order to avoid any injuries and let you enjoy our practice.
Moreover, this is a recorder class, so feel your rhythm and feel free to stop the video when needed and practice the asana based on your times. Remember, yoga needs to be a comfortable moment in our day, so feel your body is the rule number one here.
Strengthening our core is ideal in supporting all the body, it will help in relieve any digestion issues, back pain and improve your posture and balance. This sequence improves circulation, flexibility, back pain and digestion. It will helps you in releasing all stress and improves body alignments.
Section A: Warm Up Time: 15 Minute
To properly warm up your body and lubrificate the joints, we need to start with some joint movements, some basic normal stretches, some warm-up and then we can do some asanas. Warming up will help us in stay in asanas with steadiness and comfortable.
Let's start sitting on your mat, sit on sitting bones and keep your legs straight in front of you with feet apart or slightly apart
1 A) Basic
- toes point out (inhale) and in (exhale) (x5)
- ankle stretch: toes point out (inhale) and in (exhale) (x5)
- ankle rotation: rotate your ankles anti-clockwise (x5) and clockwise (x5)
- butterfly pose: rolling your tights up and down (10 seconds)
- from the butterfly pose walk with your hands in front of you for starting stretching your spine (5 seconds)
- cross your legs, keep your hands forward make a fist (inhale) and open (exhale) (x5)
- rotate your wrist clockwise (x5) anti-clockwise (x5)
- rotate your shoulders putting your hands on them. Clockwise (x7) anti-clockwise (x7)
- seated twist on the right (4 breaths) on the left (4 breaths)
2 A) Cat and Cow: 5 breaths
Come to all fours with your wrists slightly in front of your shoulders, your knees a little behind your hips. Inhale and enter in the Cow Pose, lifting your head and heart as you lower your shoulders away from your ears and keeping your chest and abdomen to soften. Exhale, pull up and curve your spine and press your hand and knees on the ground as Cat Pose. Alternate between Cat and Cow Poses in synchronicity with your breath.
3 A) Sun Salutation: per 3 times.
1St: feet apart / 2nd: feet together / 3rd: feet together faster
4 A) Child's pose (5 breaths)
Sit on your heels, relax the spine, neck and shoulder and feel the stretch in your lower back
Section B: Yoga for Core Strenght Essential Flow
Peak Pose: Boat Pose
Time Estimated: 30 minutes
1 B) Balancing Table Pose (Right): 5 breaths
Come back on your mat and put hands and knees on it but keep neutral your spine.
Lift your right hand and straighten it making sure to keep it parallel to the floor. Find your balance and only after flex your left foot and push it out but keep it parallel to the floor as well.
Stay in hands and knees Balance for 5 breaths
1 B) Balancing Table Pose (Left): 5 breaths
Repeat the pose with the left hand and the right leg raised and parallel to the floor. Keep also this side for 5 breaths.
2 B) Plank Pose: 8 breaths
Come forward into Plank Pose
3 B) Child's pose: 5 breaths
Rest in child pose with hips apart and bring your arms on your side with palms facing up
4 B) Side Plank Pose (Right) – Vasisthasana: 4 breaths
From Plank, shift your weight onto your right arm as you roll onto the outside of your right foot. Keep both of your legs straight as you stack your left foot on top of the right. For beginners, a variation can be stagger the feet one behind the other if that's a better fit. Lift your left arm up towards the ceiling and your gaze to the left fingertips, coming into Side Plank.
5 B) Downward Facing Dog: 3 breaths
Exhale as you return to downward facing dog
6 B) Side Plank Pose (Left) – Vasisthasana: 4 breaths
From Plank, shift your weight onto your Left arm as you roll onto the outside of your left foot. Keep both of your legs straight as you stack your right foot on top of the left. For beginners, a variation can be stagger the feet one behind the other if that's a better fit. Lift your right arm up towards the ceiling and your gaze to the right fingertips, coming into Side Plank.
7 B) Downward Facing Dog: 3 breaths
Exhale as you return to downward facing dog
8 B) High Lunge: 5 breaths
Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing. Be careful not to overarch the lower back. Lengthen your tailbone toward the floor and reach back through your left heel.
9 B) Warrior 1 pose (Right/left): 30 seconds + 30 seconds
Rotate your torso to the left and inhale as you bring the arms up and overhead
10 B) Standing Forward Fold, Uttanasana: 5 breaths
Starting from Tadasana pose, bend your knees slightly and fold your torso over your legs, hingeing from the hips, not the lower back.
11 B) Boat Pose: 7 breaths
Sit on the floor and lift your leg and extend both arms forward alongside the legs, parallel to the floor
12 B) Boat Big Toe Pose
Begin seated with your knees bent and feet flat on the floor, hands resting by your hips. Keeping your spine straight, lean back slightly and lift your feet to table top, then straighten your legs. Draw in your low back, lift your chest, and lengthen the front of your torso as you walk your index and middle (peace) fingers to your big toes.
13 B) Camel Pose
Come to your knees, with your legs hip-width apart. Rotate your shoulders and try to grab your ankles with your hands. Pay extremely attention to your lower back and pression on this area.
Section C: Relaxation
Time estimated: 15-20 minutes
1 C) Balasana Bowing Yoga Mudra: 5 breaths
From a kneeling position, bring the forehead to the floor and relax the arms alongside the body, palms upwards
2 C) Child's pose: 60 seconds
Sit on your heels, relax the spine, neck and shoulders and feel the stretch in your lower back.
3 C) Supine Spinal Twist (Jathara Parivartanasana): 30 seconds + 30 seconds
Lay down on your back, pull your hips up and moving them slightly on the right and bring them down again, look on the right and extend your legs on your left side
4 C) Bended knees on your chest: 30 seconds + 30 seconds
Bend your knees on your chest and hold it, later roll on your back
5 C) Savana: 10 minutes
Lie on your back and softly close your eyes. Extend your arms and legs. Close your eyes, allow your feet to rotate to the sides and keep your palms facing up. Give yourself the gift of presence and peace for the next 10-15 minutes. Stay silent for the rest of Savasana and meditate. Feel your body, feel your energy, feel your emotions. Be here and now.
Now bring awareness to your body. Keep you eyes close bring awareness to your toes, your fingers, turn your neck side to side.
Turn your body on one side and take a few breath. Push the floor with the opposite hand and bring your body into the sitting position and cross you leg.
Take a moment to feeling your body again.
Join your palms in front of your chest and slighly open your eyes.
Let's say together three times OM mantra.
Namaste!
Thank you for being part of this yoga class with me, please feel free to let me know any of your thoughts I will be glad to listen and to answer.
Enjoy your day!
Namaste!
