Super 60 Class with Athena

Introduction

• Welcome to the Super 60 class.
• Focus on pranayama breathing: good for lungs and respiratory system.

Pranayama Breathing

• Heels and toes touching; solid foundation.
• Interlock fingers; knuckles and chin maintain contact.
• Exercise steps:
  • Inhale: head down, arms up, stomach tight, rib cage showing.
  • Exhale: head back, chest lifted, elbows together.
  • Repeat with emphasis on slow, deep breaths.

Warm-Up Exercises

• Half Moon, Hands to Feet Pose (Ardha Chandrasana, Padahastasana):
  • Arms over head, palms together, interlock fingers; stretch up.
  • Warm-up by stretching right and left.
  • Bend body to right, pushing hips left.
  • Bend body to left, pushing hips right.
  • Backward bending, touching wall behind.
  • Forward bend, grab heels, elbows behind legs.

Utkatasana (Awkward Pose)

• Feet six inches apart, arms parallel to floor.
• Sit with flat feet, maximum weight in heels.
• Spine straight, chest up, stomach in.
• Rise on toes, sit down, spine straight.

Garudasana (Eagle Pose)

• Arms overhead, twist arms like ropes, palms together.
• Sit down, twist right leg over left, tuck foot.
• Push knees, align body in the mirror.
• Repeat with left arm and leg.

Balancing Series

• Standing Head to Knee:
  • Shift weight to left leg, interlock fingers around right foot.
  • Right leg stretches forward, elbows towards floor.
  • Repeat for left leg.
• Standing Bow Pulling Pose:
  • Right hand grabs right ankle, left arm up.
  • Charge forward, kicking leg up and back.
  • Repeat with left hand and leg.
• Balancing Stick Pose:
  • Step forward, lock knees, arms and leg parallel to floor.

Separate Leg Stretching Series

• Separate Leg Stretching Pose:
  • Step right, stretch forward, grab heels, roll forward.
• Triangle Pose:
  • Step right, bend knee, elbow to knee, arm up.
  • Twist body back, chest open.
• Separate Leg Head to Knee Pose:
  • Step right, chin to chest, forehead to knee.
  • Pivot, stretch, and repeat for left side.

Tree and Toe Stand

• Tree Pose:
  • Right foot on left thigh, hips forward, arms up.
  • Repeat for left foot.
• Toe Stand:
  • Balance on toes and hands.

Spine Strengthening Series

• Cobra Pose:
  • Hands under shoulders, lift upper body with spine strength.
• Locust Pose:
  • Arms under body, lift each leg separately.
• Full Locust Pose:
  • Arms out, everything lifts up together.
• Bow Pose:
  • Hold feet, kick legs back, chest lifts.

Final Poses

• Fixed Firm Pose:
  • Knees together, sit between heels, arms back.
• Half Tortoise Pose:
  • Knees together, stretch forward, arms above head.
• Camel Pose:
  • Knees apart, hands on hips, drop back, hold heels.
• Rabbit Pose:
  • Knees together, chin tucked, forehead to knees, lift hips.

Final Stretching and Twisting

• Head to Knee and Stretching Pose:
  • One leg out, forehead to knee, pull toes.
• Spine Twisting Pose:
  • One leg over, twist torso, look back.

Conclusion

• Final breathing exercise.
• End with Savasana (relaxation).
• Namaste.