Yoga Class Notes

Introduction

• Focus: Side body opening
• Theme: Opening to possibilities and personal power
• Start in Child's Pose
  • Big toes together, arms stretched, forehead down
  • Check-in with presence and breath

Initial Movements

• Arms stretch off the mat for deeper side stretch
• Press palm down, shift hip, ribcage toward thigh
• Alternating sides

Sitting Up

• Hands on thighs, sitting tall
• Question: "How are you sitting and kneeling?"
• Reflects how we use our power
• Side body stretch with arms

Tabletop Exploration

• Explore tight parts of the body
• Right leg extension: Toes down, drive heel back
• Right foot step behind: Stretch outer right hip
• Left leg extension: Similar movement reverse side

Flow into Bear Pose

• Transition to Bear Pose
• Ribs to thighs, tailbone, chin to chest
• Forward to plank and lower to cobra

Child's Pose to Bear Pose

• Alternating child's pose and bear pose
• Flow through breath with movement

Downward Facing Dog

• Pedal heels to stretch
• Walk to the top of the mat
• Listen to body feedback

Standing Flows

• Feet wide, movement choices (e.g., twist, bind)
• Inhale expand, exhale fold
• Sequence: Step foot, arm overhead, return center
• Flat back to Chaturanga, Up Dog, Down Dog

Warrior Flow

• Right leg sequences: Step, knee down, crescent, warrior II
• Reverse warrior to side angle, triangle transitions
• Transition through standing poses with arm and leg wraps

Seated Twists and Stretch

• Transition to sitting
• Reach for stretches, focusing on sensation
• Counterclockwise rotations and pivots

Camel Pose and Backbends

• Hands to hips or sky
• Transition through camel pose
• Focus on deepening breaths

Bridge or Bow Pose

• Bridge Pose: Option to hold longer or go into bow
• Focus on personal choice and control

Final Twists and Relaxation

• Twists from right to left, focusing on side body
• Happy baby pose
• Deep hamstring stretches

Shavasana

• Guide into stillness
• Visualization of energy expanding beyond the body
• Emphasis on energy and presence

Conclusion

• Closing with honoring the choice to practice
• Encouragement to embrace personal power
• Ending with "Namaste"