Yoga Session Notes

Introduction

• Online participation with 12 registered participants.
• Focus on being present and mindful.
• Begin with closing eyes and settling on the mat.

Initial Mindfulness Exercise

• Notice sounds around and within.
• Focus on physical sensations: exposed skin, muscles holding bones.
• Bring attention to breathing through the nose.
• Importance of deliberate energy use, focusing on breath.

Physical Exercises

Warm-Up

• Hands on knees, head roll around shoulders.
• Side to side sway, ribs moving like an accordion.
• Clockwise and counterclockwise circles.

Stretching

• Side Body Stretch: Lean right with left arm overhead, then switch.
• Upper Body Stretch: Hands up, inhale, exhale with cactus arms.
• Spinal Movement: Inhale to expand, exhale to round and contract.

Core and Arm Focus

• Fingertip bridge or bind, inhale deeply.
• Tabletop Position: Slide right hand under, reach, and twist.
• Leg and Spine Movement: Control toes, hover knees, undulating spine.

Strength and Flexibility

• Plank and Downward Movements: Bend knees, plank to cobra to down dog cycle.
• Breathing Coordination: Inhale on toes, exhale into poses.
• Forward Fold: Heel-toe feet wide, hang and stretch.

Dynamic Poses

• Chair Pose Variations: Butt back, hips low, fold with big toes grab.
• Balancing Poses: Right wrist grab, side bending, bind knuckles down.

Flow Sequence

Warrior Series

• Warrior I: Right leg lift, step in, rise up.
• Eagle Pose: Wrap arms, elbows down to ground, thumb to third eye.
• Crescent Pose with Twists: Unwrap arms, twist to right, chest expansion.

Standing Balances

• Revolves and Chair Twist: Right hand to left foot, twisting motions.
• Arm Balance Practice: Off mat, splits preparation.

Core Engagement

• Bridge Pose: Backbend and rest cycles.
• Twists and Extension: Right knee to chest, crossover twists.

Closing Sequence

• Happy Baby Pose: Relax and stretch hips.
• Seated Forward Folds: With variations for deeper stretches.

Final Rest and Meditation

• Plow Pose to Shoulder Stand: Transition as practice allows.
• Final Relaxation: Shavasana, focus on muscle relaxation and breath.

Conclusion

• Encouragement to bring mindfulness to everyday activities.
• End with a collective Om and namaste.

Additional Notes

• The session emphasized deliberate breathing and energy focus.
• Encouraged tuning into the body's sensations and movements.
• Aimed to challenge participants with a mix of strength, flexibility, and mindfulness exercises.