003_SA Yoga Class Script & Sequence_Easy Good Morning
003 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca
Class Type: 60 Minute Hatha Yoga
Class Theme: Easy Good Morning
Introduction:
Welcome my dear people 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 start let quickly talk about our class. Today is gonna be a 60 minutes Hatha Yoga class for waking up our bodies, our minds, our energies after the night rest.
Please feel free to use all the supporting tools you believe that can help you based on your body needs, therefore, feel free to include in the class two yoga blocks/cuschion and a yoga strap.
This class is not supposed to high body intensity but it has been thought to think about all our muscles and how to deal fully with the day that just started. All body part are gonna be called by our asanas, but remember just listen to your body and follow its instructions about times, intensity and rhytms. Never forget that listening to our body is our best medicine. Please, feel free to let me know about any injuries that can affect yo, in order to adapt our class also to avoid any injuries and let you enjoy our class.
Waking up properly the mind and the body, is gonna help us in dealing with our days lives. After the class, we will be less stressful and more positive in dealing with everydays's issue. Our response to the surrounding world will be more positive than a day without practicing, and the kharma is gonna pay back in the right moment for it.
Section: Warm Up Time: 15 Minute
To properly waking up our bodies and our minds, we need to practice some warm ups and stretches and some flexibility movements.
This time, let's start not seated on the mat but with standing poses.
1 A) Tadasana/Pranayama: 10-15 breaths
Close you eyes, bring your palms in front of your chest and deeply breath. At the end of breathing, vibre the OM mantra (x3).
Slighly open your eyes
2 A) sequence of movements starting from Tadasana pose: 3 breaths each
- pulling up hands with shoulders down and stretch ( 3 breaths)
- taking a yoga strap, holding it with hands in front of you and slightly wider than shoulders line, stretch arms (3 breaths)
- now starting from the same position rolling your shoulders and roll the yoga strap above your head and slightly back as much as you can (3 breaths)
- Leave the yoga strap on a side and pull up your arms on a T position and arms parallel to floor. Pull your body on your right (3 breaths)
- come back to the neutral position and pull your body on your left (3 breaths)
- starting from T position rolling your spine on right and left. Roll your upper body on your right while you inhale and hold the position for 3 breaths
- Exhaling, come back to the neutral position and rolling your spine on your left side and hold the position for 3 breaths
3 A) Standing Backbending (Anuvittasana):4 beaths
From Tadasana, interlock your hands and fingers on your lower back and press into the feet and looking up, moving forward and dow your shoulders. Pay attention to not put pression on your lower back
4 A) Standing half forward bend (Uttanasana): 5 breaths
Feet slightly apart, place your hand on your hips . Later inhale and foldable your legs and exhale
5 A) Wide Leg Forward Fold: 30 seconds
Starting from Tadasana pose, open your legs apart on right and left. Keep your hands on the hips for avoid extra compression on your lower back.
Slightly moving your torso down, if needed bend slightly your knees. When you will reach the point of your maximum stretch, release your hands from hips and bring them down to the floor.
Feel the nice stretch and deeply breath
6 A) Downward Facing Dog: 5 breaths
Place your hands on the floor and extend your arms. Spiral your bices in towards the ears. Sink your heels towards the ground and pull your hips up towards the sky. Breathe deeply.
6 B) Sun Salutation: per 2 times
1St: feet apart / 2nd: feet together
7 B) 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 the Good Morning
Peak Poses: Wheel Pose
Estimated Time: 20 minutes
1 B) 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 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.
2 B) Malasana Upavesasana: 5 breaths
On the center of the mat, place both of your slightly out and assume a squat position. Sit on your feet, bring your hands in front of your chest and press the palm. Then make sure you press your elbows on the knees and press knees and elbows against each others.
Once you find your balance and you feel comfortable, inhale deeply and exhale for 5 breaths
3 B) Forearm Plank: 30 seconds
Begin in a kneeling position, later bend your elbows to 90 degrees and pitch forward to place your hands and forearms on the floor. Make sure your arms are aligned with your hips and shoulders. Extend your legs behind on the back of the mat and with toes tucked under to press into the plank. Distribute weight in your hands evenly by spreading your fingers apart, creating a stable base. Make sure to keep your body in a straight line, keeping your abdominal muscles tight.
4 B) Triangle Pose right side: 5 breaths per side
Begining in Tadasana position and open your feet apart to a wide position about three to four feet apart. Turn your left foot out but do not rotate your right foot. Slightly bend your left leg to have an angle of 90 degrees and keep the alignment between the ankle and the knee. Pull up you arms out on your sides, forming a “T” shape.
Straighten through your left leg, then hinge and reach your torso over your left leg as your hips jut back. Rotate your left palm so it faces the ceiling, and gaze out over your left arm.
Maintain a long, straight spine as you reach your left hand to the mat, placing it in front of your left foot. Gaze towards your right arm, which should be extended overhead.
5 B) Low Lunge Pose: 30 seconds (right) + 30 seconds (left)
Exhale as you step your right foot forward between your hands, lower your left knee to the floor and place the top of the left on the floor.
Inhale, lift your torso up and sweep your arms out to the sides and overhead
6 B) Easy Lunge Twist (Parivrtta Sanchalasana): 5-10 breaths per side
Begin in down dog, Round your right knee toward your nose, and step your right foot between your hands, Release your back knee to the ground, Plant your left palm on the ground in line with your right foot, under your shoulder, and lift your right arm to the ceiling. Breathe here for 5 to 10 deep breaths, then repeat on the left.
7 B) Cobra pose: 3 breaths
Lay down on your mat, put your hands on your side, press the palms, extend your elbows and lift your core body. Hold the position and breath deeply for three breaths
8 B) Reclined Wind Relieving Pose (Supta Pawanmuktasana): 5 breaths
Lay down on the mat in Savasana position, bend your knees and bring your thighs to your abdomen area. With the hand hold your knees area and press the tight against the abdomen. If you can while you are inhaling, lift up your head/neck and bring your chin to your knees. Exhale and hold the position for 5 complete breaths
9 B) Fish Makarasana: 5 breaths
Lie down on the mat in Savasana, inhale and lift your chest a little to place your hands palm down under your buttocks, lift your chest up and release the top of your head to the ground. Join your feet together and and point your toes out.
Stay in this position for five complete breaths.
10 B) Bridge Pose (Setu Bandha Sarvangasana)
Lie down on the mat in Savasana, inhale and bend your knees and exhale. With the next inhale, pull up your hips and press your feet and engage your quadriceps strong for holding the position and do not put extra pression on your lower back.
11 B) Wheel Pose (Urdva Dhanurasana): 5 breaths
Lie down on the mat in Savasana and bend your knees and then rolling your shoulders, put your hands/palms on your sides. Spread your fingers for gain stability. Now inhale and pull up your hips like in the Bridge Pose, exhale and feel stable in the position. Then inhale again and push your arms on the palms and lift your chest up to the ceiling as well. Exhale e found your stability. Make sure no pressure is on your neck that should be free of movement. Stay in the position and breath for 5 times
Relaxation: 20 minutes
1 C) leg up 30 second + 30 seconds
Lie down on Shavasana, and raise both on your leg up but one by one and reaching if possible a 90 degree angle. If you need a support, you can use the use of a wall and support your legs with the wall. Make sure your lover back has a neutral arch and your legs are perfectly aligned with your hips joints.
Keep the position for 30 seconds, and then open the legs moving them down on left and right. Feel the nice stretch on the internal thigh/hips and hold the position for another 30 seconds
2 C) Supine twist (Supta Matsyendrasana): 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
3 C) Reclining bound angle pose (Suptha Baddha Konasana): 30 seconds
Lie down on your mat, take a deeply breath and relax, then with the second breath, bend your knees and draw your knees in front of your pelvis. Press the soles of your feet together and let your knees drop open to both sides. Hold the position for 30 seconds
4 C) Happy Baby Pose (Ananda Balasana): 5 breaths
Lie down on your mat an bend your knees. Inhale and raise your bended knees to your abdomen area. Hold your outside feet with your hand and make sure your knees area wider than your torso. Check than you feel in a relaxed and comfortable position and your lower back area is pressing the mat with a neutral arch.
Breath deeply for 5 times.
5 C) Rolling Happy Baby Pose: 5 breaths
Staying in the same position of Happy Baby Pose, rolling your body side by side left and right and massage your back during this movement.
6 C) Cow Face Pose (Gomukhasana)
Sit down on your sit bones on your mat, starting from a Dandasana Pose, cross your right leg over the left leg and knee above knee.
Straight your spine. Inhale, take your right am out to the side and internally rotate so your palm faces back and your thumb points down. Exhale, sweep your arm behind your back and into your midline so your elbow descends towards your sacrum and your right fingers point towards the base of your neck, palm still facing back. Reach back with your left hand and gently help your right elbow more into the center of your back.
7 C) Pigeon Pose (Eka Pada Rajakpotasna) Right leg in the front: 8 breaths
Exhale as you bring your right knee forward and out to the right side. Slide your left leg back and tuck your left toes under. Spread your right toes, elongate the spine and gaze up
8 C) Pigeon Pose (Eka Pada Rajakpotasna) Left leg in the front: 8 breaths
As above
9 C) Easy Pose (Sakuhasana)/Pranayama in Chin Mudra: 5-10 minutes
Relax the legs, open the hips and rest your mind in a meditation moment.
Close your eyes and feel your energy. Give yourself the gift of presence and peace for the next 5-10 minutes. Stay silent for the rest of the Pranayama and meditate. Just breath and be where you are, be here.
Just say Hi and Hug the new day gift.
Now bring awareness to your body and 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!
