Super 60 Yoga Class with Athena

Introduction

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• Welcome to the Super 60 class focused on yoga.

Breathing Exercises: Pranayama Breathing

• Benefits: Improves lungs and respiratory system.
• Instructions:
  • Heels and toes touching for a foundation.
  • Interlock fingers, knuckles, and chin connected.
  • Focus inward, inhale and exhale with head movements.
  • Aim for slow, deep breaths with abdominal contraction.

Warm-Up Movements

• Half Moon Pose (Ardha Chandrasana)

  • Arms over head, interlocked fingers, stretch sideways.
  • Elbows locked, hips forward, chest lifted.
  • Create a stretch from fingertips to toes.

• Backward Bending

  • Drop head back, push upper body backwards.
  • Engage entire spine, push hips forward.

• Forward Bending

  • Hands to feet, stretch down to floor.
  • Aim for no gap between upper and lower body.
  • Create a deep stretch from spine to legs.

Standing Poses

• Awkward Pose (Utkatasana)

  • Feet six inches apart, arms parallel.
  • Sit back on heels, spine straight.
  • Engage core, lean back.

• Eagle Pose (Garurasana)

  • Identify right and left; arms over, twist.
  • Sit down and wrap legs, balance in twisting.

Balancing Series

• Standing Head to Knee

  • Shift weight, grab foot, straighten leg.
  • Keep standing leg locked, elbows down.

• Standing Bow Pose

  • Hold foot from inside, balance with opposite arm.
  • Engage core, and kick while stretching forward.

• Balancing Stick

  • Arms overhead, step forward, body parallel.
  • Balance like a letter T, engage core.

Separate Leg Series

• Separate Leg Stretching

  • Big step out, grab heels or feet.
  • Stretch spine down, forehead aims for floor.

• Triangle Pose (Trikonasana)

  • Step out, bend knee, reach down.
  • Twist spine, open chest, stretch arms.

Floor Series

• Tree Pose

  • Bring foot to inner thigh, hands up.
  • Balance, keep spine straight.

• Toe Stand

  • Bring foot up, lower body to heel.
  • Balance on toes, hands in prayer.

Floor Exercises

• Wind Removing Pose (Pavanmuktasana)

  • Pull knees toward shoulder, avoid ribcage.
  • Focus on lower abdomen pressure.

• Cobra Pose

  • Hands under shoulders, lift chest.
  • Use spine strength, hold and breathe.

• Locust Pose

  • Arms under body, lift legs individually.
  • Focus on back strengthening.

Final Series and Breathing

• Camel Pose

  • Stand on knees, push hips forward.
  • Engage back muscles, lift up.

• Rabbit Pose

  • Tuck chin, roll forward.
  • Stretch spine, lift hips.

• Final Breathing (Kapalbhati)

  • Snap stomach in quick breaths.

Closing

• Relax in Savasana.
• Encourage continued practice and peace.
• Namaste.