Yoga Practice Lecture Notes

Introduction

• 12 people registered for the online session.
• Emphasis on being present on the mat.

Mindfulness and Awareness

• Close eyes and focus on arriving mentally on the mat.
• Notice sounds around and within, enhancing awareness.
• Focus on physical sensations:
  • Exposed skin and muscles
  • Breath awareness: deliberate attention to breathing

Energy and Intent

• Energy described as power that can be focused.
• Intentional focus on breath and energy.

Physical Movements and Exercises

• Shoulder rolls, side body stretches.
• Circular movements clockwise and counterclockwise.
• Inhale and exhale synchronization with movements.
• Various poses: tabletop, cat-cow, plank, cobra, down dog.
• Dynamic movements:
  • Walking feet out
  • Arm and shoulder engagements

Yoga Poses and Sequences

• Various yoga poses including Warrior, Crescent, Slinky, Chair Pose.
• Emphasis on twisting, extending, and engaging core.
• Use of breath to guide transitions between poses.

Balance and Coordination

• Arm balances and transitioning between poses.
• Encouragement to maintain balance using core strength.
• Instructions on engaging different muscle groups for stabilization.

Twisting and Strength Poses

• Poses like Warrior series, side angles, eagle arms.
• Instructions on maintaining balance and coordination.
• Emphasis on twisting and stretching through various poses.

Core Engagement and Flexibility

• Exercises aimed at enhancing core strength.
• Stretching sequences focusing on flexibility.
• Encouragement to use core strength for support rather than resting on limbs.

Final Relaxation and Savasana

• Bringing awareness back to breathing.
• Allowing muscles to relax.
• Emphasizing mindfulness and intentional practice.

Closing Thoughts

• Importance of mindfulness and intention in daily life.
• Encourage practice of mindfulness beyond the yoga session.
• Closing with an 'Om' and gratitude expression ('Namaste').

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Note: The session focused on integrating breath with movement, maintaining mindfulness throughout, and building a balanced yoga practice.