006 SA_Yoga Class Script & Sequence
006 SA_Yoga Class Script & Sequence
Section: Introduction Time: 5 Minutes
Name: Stefania Arca Class Type: 60 Minute Hatha Yoga Class Theme: Stress Relief
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 Stress Relief.
Nowadays we are been asked to deal with very complex lives.
Anxiety, pressure, worrying and competition is getting part of our daylife.
In order for not loosing our person, is important to reliese part of the tension coming from this lifestyle.
This class is dedicated to all of you!
Follow this hatha yoga class that is going to work not only on your bodies but it is going to work also on your minds.
We are going to do poses like Worrior 2 or High Lunge while we need to concentrate on the pose and alignment in order for getting all the benefits from this pose. And then we are going to close the sequence with the shoulders stand that has a massive power on relaxing ourmind and let go all our worries. to stay sitted on a desk in front of a computer for the majority of our working day.
I hope this class is going to become for you 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.
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) (x3)
- ankle stretch: toes point out (inhale) and in (exhale) (x5)
- ankle rotation: rotate your ankles anti-clockwise (x5) and clockwise (x5)
- push up(inhale)/down(exhale) your shoulders (x5)
- rotate your shoulders putting your hands on them. Clockwise (x7) anti-clockwise (x7)
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.
3 A) Butterfly Pose (Baddha Konasana): 3 breaths
Bend your knees and bring the soles of your feet together and let your knees falling out each side. Bring the feet as close as you feel comfortable to your body and start pressing the soled of the feets each other. Hold your feet with your hands if needed and
4 A) Cobbler Pose (Baddha Konasana) bended forward: 5 breaths
from the butterfly pose walk with your hands in front of you for starting stretching your spine and your hips - cobbler pose (30 seconds)
5 A) Cow Face Pose (Gomukhasana) : 5 breaths + 5 breaths
Start in Dandasana (Staff pose), bend the right knee while bring your left foot to the outside of your right hip, weaving it underneath your right knee. As you inhale, lengthen your spine and stretch your arms out to the sides, palms facing forward, Internally rotate your right shoulder and bring the arm behind your back, walking your hand up between your shoulder blades until finding your left arm that you rotated externalli downward.
Repeat the exercise on the opposite side
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 Stress Relief
Peak Poses: Warrior 2
Estimated Time: 20 minutes
1 B) Puppy Pose ( Uttana Shishosana ): 8 breaths Begin on your hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Pull up your butt high and your knees over your ankles as you slide your arms forward, melting your chest toward the mat. Engage your elbows on the floor and rotate your upper arms outwards to broaden the shoulders.
2 B) Dolphin Pose (Catur Svanasana): 10 breaths Starting from the Puppy Pose (Uttanna Shishosana) when coming out from the pose, hold your elbows on the floor on the same line of your shoulders, when feeling stable, keep pushing your butt up, extend the legs in a standing position where you are grounded with your feet and with your elbow
3 B) Forward Fold (Uttannasana): 15 breaths Slightly bend your knees, keep your pelvis neutral, ligt your arms up and slightly start folding forward, get close to your feet as much as possible
4 B) Downward Facing Dog: 15 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.
5 B) 1 Leg Down Gog: 4 breaths (right)+ 4 breaths (left) Starting from downward facing dog bring the right leg up to the ceiling, when balanced and grounded your weight, engage your leg and your arms and extend out the upper leg.
6 B) Crescent Pose / High lunge (Ashta Chandrasana) : 5 breaths (right)+ 5 breaths (left) Exhale as you step your right foot forward between your hands, extend your left knee and feet to the back to the floor. Inhale, lift your torso up and sweep your arms out to the sides and overhead
7 B) Warrior II (Virabhadrasana): 7 breaths(right) + 7 breaths(left)
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
8 B) Reverse Low Lunge: 5 breaths (right) + 5 breaths (left)
Start from the Warrior II. 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
9 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.
Repeat now the pose 3B), 4B), 5B), 6B), 7B), 8B), 9B) on the other side
10 B) Malasana Upavesasana: 20 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
Relaxation: 25 minutes
1 C) Seated Forward Bend (Paschimottanasana) only one leg forward : 10 breaths + 10 breaths Sit on your sit bones and bend one leg next to you and extend the other leg in front of your. Inhale and lift both of your arms up to the ceiling. Control your pelvis and keep it neutral. Fold forward your upper body with the purpose to reach your ankles if you can, get deeper for holding your feet. Bring your nose to your knees.
2 C) Seated Forward Bend (Paschimottanasana) both legs: 7 breaths
Sit on your sit bones and extend your legs in front of your. Inhale and lift both of your arms up to the ceiling. Control your pelvis and keep it neutral. Fold forward your upper body with the purpose to reach your ankles if you can, get deeper for holding your feet. Bring your nose to your knees.
3 C) Bridge Pose (Setu Bandha Sarvangasana): 10 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.
4 C) Shouldersstand (Salamba Sarvangasana): 7 breaths Lie down on the mat in Savasana, inhale and bend your knees and exhale. With the next inhale, extend your arms onto the ground, lift your hips off the ma. Press firmly into the palms, using them as leverage to lift onto the balls of the feet and extend one leg up. Bend at the elbows, place your hands on your lower back and then extend the other leg up. Try to extend as much as possible your back in vertical using the help of your elbowns and your hands that are supporting your body.
5 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
6 C) Knees to Chest (Apanasana): 10 breaths While you lie down on your back, bend your knees to your chest. Hold your knees with your hands and press them to your chest. If you want rall your back for massaging your back.
7 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!
