Yoga Class with Jodi

Introduction

• Welcome to class led by Jodi.
• class starts with everyone standing at the top of their mats with eyes closed.
• Initial movements: shoulder rolls, open mouth exhales, and Ujjayi breath (deep inhales and exhales through the nose).

Initial Poses

Mountain Pose (Inhale)

• Rise up
• Root into soles of feet
• Lift and expand torso
• Roll pinkies and biceps in, spread shoulder blades

Back Bend (Exhale)

• Cactus arms, lift heart
• Drive hips forward
• Broaden chest
• Pull elbows away from each other

Standing Sequence

• Mountain Pose → Forward Fold → Halfway Lift → Tiny Ball Pose
• Repeat sequence

Steeple Grip

• Hands overhead, interlace fingers, release pointer fingers
• Standing Half Moon to right and left

Hands to Feet Pose (Padahastasana)

• Bend knees, scoop up heels, pull elbows toward back

Balancing Postures

Eagle Pose (Right & Left)

• On right: Swing right arm under left, sit low, lift right leg up and over
• Compression under arms, right hip back, left hip forward
• Eagle Armed Airplane: Unravel, kick back, push hands away from face
• Balancing Stick (Tuladandasana)

Standing Bow Pose (Right & Left)

• Right leg: Bend knee, grab inside arch of foot, left arm high, flex toes
• Square hips, kick foot into hand, lift chest
• Repeat on the left side

Transition to Floor Poses

Forward Fold Sequence

• Mountain Pose → Back Bend → Forward Fold → Halfway Lift → High Plank → Downward Facing Dog

Warrior II Sequence

• Right leg: Warrior II, Hot Triangle, Reverse Warrior, to Star Pose, then to Horse stance
• Wide-Legged Forward Fold (Dandayamana Bibhaktapada Paschimottanasana)
• Pivot, Toppling Tree, Standing Splits on the right side
• Repeat on the left side

Pigeon Pose Sequence

• Right leg: Down Dog Kick → Half Pigeon
  • Enable hip opening
• Repeat on the left side

Spine Strengtheners

Cobra Pose (Bhujangasana)

• Lift back of chest, compress tops of feet and hips into the earth

Full Locust Pose

• Arms T or Goalpost position, lift chest and legs
• Feet forward, hamstrings back

Windshield wipers and Camel Pose (Ustrasana)

• Standing on knees, drive hips forward, lengthen chest

Rabbit Pose

• Chin to chest, round forward, crown of head to mat, pull heels toward forehead

Seated Forward Fold (Paschimottanasana)

• Neutralize the body, long breaths

Final Stretches and Shavasana

Half Wind Removing Pose (Right & Left)

• Pull one knee up and around rib cage, supine twist, breathe deeply
• Repeat on other side

Happy Baby Pose

• Knees wide, grab feet, rock side to side

Final Stretch and Savasana

• Full body stretch, knees bent, roll to side, come up to a seat

Closing

• Hands together at heart center, deep breath, and close with 'Namaste'.
• Appreciate the practice, openness, and the space it takes.
• End with gratitude.