004_SA Yoga Class Script & Sequence_release emotions
004 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca
Class Type: 60 Minute Hatha Yoga
Class Theme: Release Emotions
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 about Releasing emotions.
Nowadays we are asking to be always respectuful to other, and this is perfectly fine. But sometimes, we can ending up, forgetting about ourselves. Some actions or replies can be good for putting the other person in the good mood, but maybe it could hurt us. Because we are doing with the best intentions, that is fine, but we need to release the tensions or the bad feeling that it could cause. I hope this hour together is gonna help you in setting you free.
Today's class is not gonna required extra tools, but if you feel like some tool can helps you in feeling the asanas, please feel free to use them. It could be a cushion or yoga blocks or yoga straps.
This class is gonna call all our body on attention. It is split in half of strength and half of flexibility, the same behaviour that we are supposed to have for sharing our lives together in a community. All body part are gonna be knocked by our asanas, but remember just listen to your body and do not pretend any pain. Accept it and let it go. 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.
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) 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)
- push up(inhale)/down(exhale) your shoulders (x5)
- 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)
2 A) Seated Side Bend (Parsva Sukhasana): 5 breaths (right) + 5 breaths (left)
Starting from Easy Pose and straight your spine. Lay down on the mat the right elbow, lift the left arm up and extend it to the right. Breath and feel the stretch on the left side.
Repeat on the left side as well
3 A) Seated Spinal Twist (Parivrtta Sukhasana): 5 breaths (right) + 5 breaths (left)
Starting from Easy pose and straight your spine lifting your body up. Put the left hand on the right knees and start a gentle twist of the spine looking on the right.
Repeat on the left side as well
4 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 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.
5 A) Sun Salutation: per 3 times.
1St: feet apart / 2nd: feet together / 3rd: feet together faster
6 A) Downward Facing Dog: 3 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.
7 A) Child's pose: 5 breaths
Sit on your heels, relax the spine, neck and shoulder and feel the stretch in your lower back
Yoga for Releasing your Emotions
Peak Poses: Wheel Pose
Estimated Time: 20 minutes
1 B) Half lord of the fishes pose: 30 seconds + 30 seconds
Sit on the floor, cross your right leg over the left, placing the sole of your right foot on the outside of your left thigh. Rest your right hand on the floor, twist your upper body to the right and pull your right knee toward the chest. Stay in half lord of the fishes for 30 seconds and then repeat on the opposite side.
2 B) Cow Face Pose (Gomukhasana): 5 breaths (right) + 5 breaths (left)
Sit down on your sit bones on your mat, starting from a Sukasana position and bring the left ankle to the opposite hip. Use your hands to pull the other hill in so you will have a nice legged-cross in front of you. Lenghtening your back and lift your right arm up. Bend it until you will touch your shoulders with your hand. With the left arm help the right if needed, otherwise opening it to the left, turn it outside from the shoulder and internally rotate the arm until you will reach the right hand with the left hand.
Inhale and stretch for 5 breaths
3 B) Child's pose: 5 breaths
Sit on your heels, relax the spine, neck and shoulder and feel the stretch in your lower back
4 B) Low Lunge: 5 breaths (right) + 5 breaths (left)
Start from the downfacing dog position. Lift your right foot up, toes point out and as you exhale place your right foot in the front of your body between your hands. Drop down your left knees on the mat and toes point in. Now make sure that the front right knees is aligned with the right ankle. After lift your torso up and tuck in your tailbone and slide down your shoulders and as you inhale, bring your arms up to the sky and breath
5 B) Reverse Low Lunge: 5 breaths (right) + 5 breaths (left)
Start from the downfacing dog position. Lift your right foot up, toes point out and as you exhale place your right foot in the front of your body between your hands. Drop down your left knees on the mat and toes point in. Now make sure that the front right knees is aligned with the right ankle. After lift your torso up and tuck in your tailbone and slide down your shoulders. Drop your right arm on the back to the left side, lift your left arm up to the sky and extend. Breath
6 B) Warrior I: 7 breaths + 7 breaths
Rotate your torso to the left and inhale as you bring the arms up and overhead
6 A) Downward Facing Dog: 3 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.
7 B) Goddess Pose (Utkata Konasana): 5 breaths
Starting from a Tadasana, open apart your feet, bend the edbow on your shoulders height and turn the palms facing each others. Now, turn the feet out at 45 degrees. Inhale and bend your knees over the toes squatting down. Press the hips forward and press the knees back. Make sure your shoulders are down.
Breath deeply.
8 B) Standing Wide-Legged Forward Fold: 30 seconds
Begin the pose staying in Tadasana, and turn your feet 45 degrees out. Bend your knees in the same direction as your toes and lower your hips down. Raise your arms up to your shoulders height and and bend yor edbrows engage your core and breath deeply.
9 B) Goddess Twist Pose: 5 breaths (left) + 5 breaths (right)
Begin from Tadasana pose. Open the feet apart and pointing the toes out by 45°. Bend deeply at the hips bringing the knees out over the toes. Rotate the hips, and inner thighs outward. Place the hands on the knees and lift the waist out of the hips, lengthening the spine. Inhale and press the hands wide on the knee and engage your tailbone, glutes towards and exhale to twist the torso to the right. Bringing the right shoulder back, the left forward, eye gaze over the shoulder.
10 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
11 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.
Relaxation: 20 minutes
1 C) Cobbler Pose (Baddha Konasana): 7 breaths
Got sit in Dandasana. Bend your knees and press the soles of your feet each other. Draw your feet closer to your body until you still feel in a comfortable position. Press the feet, strainght your spine up and keep your shoulders away from your ears,
2 C) Baby Cradle (Hindolasana): 7 breaths
Sit in Dandasana, press you hand on the floor and lenghten the spine. Cross both of your legs in front of your and find your balance. Later start to lift the bended right leg up. Bring you hands under the foot and move as close as possible to your chest, the leg.
Find again your balance and explore your possibilities of stretching. Once find it, hold the lifted leg in a hug between the elbow and the hand of the other arm.
Hold and breaths 7 times. Repeat for the other leg
3 C) Wide-Legged Forward Fold: 10 breaths
Sit on your sit bones and straight your spine. Open your legs as wide as your body can feel a nice stretch on your inner legs. Inhale and bring down your spine keeping attention on your spine and on a neutral arch. Lie your full lenght of elbown back on the floor. A variation can be to interlock your fingers as well. Feel the nice stretch and hold it for 10 breaths
4 C) Supine Twist: 5 breaths (right) + 5 breaths (left)
Lie down on your mat on Savasana and take a breath. Extend on the right side, your right arm at the shoulders line. Bend your right leg, hold your right knees with the left hand and roll it on the left side above the left knees. Engage your left leg and right arm, turn your neck and look on the right abd breath. Feel the stretch on your spinal and hips area.
5 C) Happy Baby Pose: 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.
6 C) Savasana: 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. Be with your body, be with your breath, be with your energy. Let your emotions talk to you and listen to them. Be here and now and let yoga happens by itself.
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!
