005 SA_Yoga Class Script & Sequence
005 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca C
lass Type: 60 Minute Hatha Yoga
Class Theme: Hips Openings
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 Hip Openings.
Nowadays we are been asked to stay sitted on a desk in front of a computer for the majority of our working day. Releasing all the tensions that our bodies accumulated during those hours for keeping this unnatural positions, is an healthy way of facing the rest of the day.
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 even though it will be mainly dedicated to our hips joints.
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 parts 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 now seated on the mat:
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 and your hips - cobbler pose (5 seconds)
- push up(inhale)/down(exhale) your shoulders (x5)
- rotate your shoulders putting your hands on them. Clockwise (x7) anti-clockwise (x7)
- Now lay down on your mat, bend your knees, being your knees up and controlling the strength of your core and the neutral position of your pelvis for your lower back, start rotating the hip joint. One side per time. With the bended knees up rotate first the right knees clockwise (x7) and anticlockwise (x7). Repeat the exercise know for the left side following the same scheme
2 A) Seated Side Bend (Parsva Sukhasana): 3 breaths (right) + 3 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) Cat and Cow neutral rotation of the hips
Starting from the cat and cow position where we are at all four, control your pelvis and your spine for being in the neutral position. If you have any knee injuries, please feel free to have a support like a blanket below your knees in order to not compromise the joint with extra pressure. From this neutral position, side lift your right knee and start rotating the knees clockwise (x7)
Let the movement start from the hip, control all the body in order to allow the movement only in the hip area joint and nowhere else.
Keep your spine straight.
Once finished with the clockwise rotation repeat the same rotation but as anticlockwise direction (x7).
Once finished, keep your right knee bended and bringing it down.
Repeat the same rotation scheme for the left side as well
6 A) Sun Salutation: per 3 times. 1St: feet apart / 2nd: feet together / 3rd: feet together faster
7 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.
8 A) Child's pose: 3 breaths Sit on your heels, relax the spine, neck and shoulder and feel the stretch in your lower back
Section B: Yoga for Hip Openings
Peak Poses: Warrior 2 Estimated Time: 20 minutes
1 B) Half hero: 30 seconds + 30 seconds Sit on the floor, bend the right knee next to your glutes and straight forward the other leg in front of your.
Do a gentle stretch on your left leg ( the straight one) controlling and extending your spine line and your neck line in a gentle forward bending trying to touch your left foot in front of you. Arrive when you can without pushing too hard your body. If you can't manage to touch your foot, hold your ankle.
Once in the position, hold it and breath for a few breaths. Once done come out from the pose releasing your upper body bending and coming back to the neutral position.
Shake a little your left leg for relizing the tension coming from the position.
Now change side.
So straight the bended right led in front of you, adjusted your sit bones if you need and when comfortable with your position, simple bend your left knee next to you and repeat the sequence with your right side
2 B) Half Hero with folding: 5 breaths + 5 breaths Repeat the same position of the half here, this time let's try get deeper into our folding. Remember in this case the main focus is not touching your feet but move closer your belly to your straight leg. The rest of touching the foot is gonna come by itself as second step.
Therefore remember that touching the ankle is ok as well until you are ok with your body.
If needed any props: protect your knee with a blanket below or use a cushion or a block below you sit bones
Once done, repeat the same exercise for the other side
3 B) Mountain pose (Tadasana) : 5 breaths Stand upright with your feet facing forward parallel to each other and your arms at your sides, palms facing forward
4 B) Mountain Pose Raised Hands Forward Fold Pose Arms Flow : 7 breaths Starting from the mountain position, slightly bend your knees, lift up your hand and fold your torso over your legs, hingeing from the hips, not the lower back. Fold all the upper body part forward as much as you can. Once bended keep rolling your arms and your hands throught the exterior. Once in the position hold it for 7 breaths.
Once done, release the position brinding back your hands and coming up with youru body. Control your spine in order to avoiding any mis-compression movement, especially on your lower back area
5 B) 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.
6 B) Warrior II ( Virabhadrasana ): 7 breaths + 7 breaths Face the long side of your mat and starting from the mountain position tadasanna, turn your right foot annd knee to face the front of the mat. Angle your left toes slightly in toward the upper left corner of the mat. Bend your right knee and stack it over your right ankle. Distribute your body weight between both legs bbut the majority of the weight needs to go to the backward leg. Keep the crown of your head stacked over your pelvis and your shoulders over your hip. Extend strongly both of your arms toward the front and the back of the mat and turn your head to look past your rught fingertips.
Stay here for 7 breaths.
When you ready for coming out from the pose, exhale as you press down through your feet, then inhale and straighten your legs. Return to parallel facing the left long side of the mat.
Once ready, do on the same side the Extended Side angle pose and after that start again the same pose on the opposite side
7 B) Extended Side Angle pose ( Utthita Parsvakonasana ) : 5 breaths + 5 breaths Bring your bottom hand or forearm onto the thigh on your bent knee side. Reach your other arm up and over into a side stretch or any other position, including bending your top elbow and reaching your arm behind your back to open your shoulder.
8 B) 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.
9 B) Lizard Pose (Utthan Pristhasana) : 5 breaths + 5 breaths Starting from downfacing dog, inhale. As you exhale, step forward your right foot to the other side of your right hand. Make sure that your foot comes all the way to the front of your yoga mat so your toes are in line with your fingers. Your right knee should be bent at 90 degree and stacked above the ankle. Your toes should point out 45 degrees. Inhale as you bring your elbows to the floor with your forearms flat on your mat. Spread your palms out on the floor and pay attention to not put any extra tension/compression on your neck which should feel free to move. E xhale and press into your left heel to keep your left leg active. This will help ensure your hips don't sag toward the floor. Once in the position, concentrate yourself on the breath and stay here for 5 breaths.
When you're ready to release from the pose, exhale deeply and straighten your arms so your wrists are under your shoulders. Inhale and step back to Downward Dog and hold the position for several breaths, as much as needed. When feel ready to move to the other side, repeat the process.
10 B) 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.
Relaxation: 20 minutes
1 C) Cobra pose (Bhujangasana) : 5 breaths Lying down on your abdomen on the floor, keep close your feet, place the palms of your hands on the ground side to your shoulders and keep your elbows close to your sides. Now, when you inhale, push your hands and lift up your upper body part. Engage your feet and your legs in order to protect your back
2 C) Pigeon Pose (Eka Pada Rajakpotasna) : 7 breaths + 7 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
3 C) Bended knees on your chest: 30 seconds + 30 seconds
Bend your knees on your chest and hold it, later roll on your back
4 C) Bridge Pose (Setu Bandha Sarvangasana): 5 breaths 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.
5 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.
6 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.
7 C) Savana with butterfly legs: 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.
8 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. Forget about your work day.
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!
