002 SA_Yoga Class Script & Sequence
002 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca
Class Type: 30 Minute Hatha Yoga
Class Theme: Release neck and shoulders stiffness
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 30 minutes Hatha Yoga class for releasing any stress and stiffness from our neck and our shoulders. Due to nowadays jobs, many people suffered of muscles tensions on these area and sometimes it could cause consistent pain like headache.
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 a yoga strap or a cushion to use in sitting positions in order to help our upper bodies in finding the neutral positions and getting beneficial from the class.
This class is not supposed to interface lower body and will be mainly concentrated on seated- low intensity poses on your mat. Breath is the keyword of this class, so please try to synchronized your breath with your movements and remember to always find your comfortable position. Please, do not hesitate to let me know about any injuries that can affect negatively your practice, we can adapt our class together in order to avoid any injuries and let you beneficial 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, it is not about being good at something, it is about being good to yourself.
Release stress and stiffness from our neck and shoulders area is fundamental, especially today where a lot of us, are used to commit seated jobs and staying a lot of hours in front a computer and seated on a chair. We do not properly use this area. This sequence improves circulation, flexibility, back pain and headaches.
Section A: Warm Up Time: 8 Minute
To properly warm up your body we need to start with some e basic normal stretches and warming-up the area. This warm-ups will help us in stay in asanas comfortable.Let's start sitting on your mat, sit on sitting bones and keep your legs straight, spread your legs in front of you with feet apart or slightly apart
1 A) Basic
- toes point out (inhale) and in (exhale) (x3)
- ankle stretch: toes point out (inhale) and in (exhale) (x3)
- ankle rotation: rotate your ankles anti-clockwise (x3) and clockwise (x3)
- butterfly pose: rolling your tights up and down (15 seconds)
- from the butterfly pose walk with your hands in front of you for starting stretching your spine (10 seconds)
2 A) Pranayama in Chin Mudra : 2-3 minutes
Cross your legs and bring your hands on chin mudra. Close you eyes and take a moment to listen to you body and feel where the energy is blocked and where more stress and stiffness is concentrate.
Section B: Yoga for Neck and Shoulder
Peak Pose: Seated Twist
Time Estimated: 12-15 minutes
1 B) Seated Cat Coe Pose (Upvistha Bitilasana Marjaryasana): x 9 breaths
Inhale cat and exhale cow holding your knees in cross legs position
2 B) Seated Cat Coe Pose (Upvistha Bitilasana Marjaryasana): hold the position of inhale and exhale for 5 breaths
3 B) Seated Shoulder Rolls: 10 rolling per direction
Cross your legs sit in Siddhasana, putting your hands on them rotate your shoulders: Directions: Clockwise (x10) and anti-clockwise (x10)
4 B) Seated Arms Rolling : 7 rolling per direction
Sit in Siddhasana lift your hands on your sides until your arms are parallel to the floor and keep your shoulders down and relax. Now close your hand in a fist and rotate arms clockwise (x7) and anti-clockwise (x7)
5 B) Easy Pose Raised Arms Pose: 20 seconds
Sit in Siddhasana, inhale and bring your arm up to the sky. Bring your shoulders down and look in front of you making sure your chin is parallel to the floor and your spine is balanced and straight.
6 B) Seated Twist: 4 breaths per side (right/left)
Sit cross-legged with one leg folded in front of the other, back straight, bring your left hand to your right knee and move the right hand on the mat behind you. Lift and lengthen your spine and inhale and exhale.
Try to turn your neck as well looking on your right back as much as you can.
7 B) Seated Side Bend Pose (Parsva Sukhasana): 10 breaths per side (right/left)
Sit cross-legged and keep your spine strainght. Allow one hand/forearm lay down on the mat trying to keeps hips, shoulders, down hand on the same line for the alignment. Once you find your balance, lift your left hand and bring it on the right side and stretch as much as you can.Repeat on the left side.
8 B) Cat and Standing Wide-Legged Forward Fold Pose: 4 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 and 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.
Section C: Relaxation
1 C) Supported child pose: 10 breath
Lay dow in child pose with the help of a bolster behind your chest. The bolster could be replaced with a rolled blanket or a cushion. Keep your arm forward your head
2 C) Bended knees on your chest: 30 seconds + 30 seconds
Bend your knees on your chest and hold them, later roll on your back keeping your tights close to your chest
3 C) Savasana: 5 minutes
Lie on your back and softly close your eyes. Extend your arms and legs, letting them drop open. Close your eyes, allow your feet to rotate to the sides and keep your palms facing up. Letting the tensions go for the next 5 minutes and feel the warmness in your body. Stay silent for the rest of Savasana and meditate. Feel your body, feel your energy, feel your emotions. Be here and now.
If you need you can use a cushion behind your head.
(...)
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 slightly 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!
