Overview
This yoga class introduced extended angle and triangle poses, emphasized the selection and use of a personal mantra, and provided guided journaling and relaxation practices to support both physical and mental focus.
Class Preparation and Props
- Ensure blocks, straps, belts, and water are ready for practice.
- Clear a space for movement and comfort during class.
Mantra Focus and Journaling
- Introduction to the concept of “mantra”—a repeated word or sacred phrase to anchor attention.
- Begin and end class reflecting on a chosen mantra; examples include “peace,” “breathe,” or “let go.”
- After class, write in the journal about the definition of mantra and personal reflections on its use during practice, and consider a mantra for the day, week, or month.
Opening and Breathing
- Start with shoulder rolls, seated breathing, and awareness of inhales and exhales.
- Use the selected mantra to maintain focus if the mind wanders.
Warm-Up Sequence
- Child’s pose and side-body stretches to prepare the spine and hips.
- Cat-cow movements and optional bows for spinal mobility.
- Gentle backbends with attention to alignment.
Sun Salutations and Standing Poses
- Half and full sun salutations to warm the body.
- Downward dog with dynamic stretching for the legs.
Lunge and Warrior Series
- Practice high and low lunge variations, with options for back knee lifted or lowered.
- Crescent twist and Warrior I review, focusing on hip alignment and breath.
- Warrior II reviewed with attention to arm and shoulder positioning.
Extended Angle and Triangle Poses
- Learn extended angle pose, aligning leg, torso, and arm; use props as needed.
- Teach triangle pose with both block and hand placement options, emphasizing body alignment and breath.
- Practice both poses on both sides, revisiting them from varied angles for clarity.
Floor Work and Cool Down
- Floor-based stretches and twists for hips and back.
- Bridge pose and gentle spinal twists to release tension.
- Core strengthening with gentle pulses and happy baby pose for relaxation.
Final Relaxation and Closure
- Guided relaxation with options for leg and knee support.
- Closing with deep breathing, gentle neck stretches, and a final focus on the personal mantra.
- Encouragement to maintain the mantra beyond class and complete the journal reflection.
Recommendations / Advice
- Use props as needed for support and correct alignment in new poses.
- Return to the mantra if the mind becomes distracted during class or daily life.
- Write honestly and thoughtfully about the mantra experience in your journal.
Action Items
- Post-Class – All Students: Complete journal entry on the definition of mantra and reflect on its use in practice.
- Post-Class – All Students: Choose a mantra for the upcoming day, week, or month.