Here's the latest lesson I designed for a slow-paced/adaptive yoga class where I intern. I figured if I'm awake from stress I might as well get my work done.
Each week I write a lesson and the astonishing teacher rips it apart and has me reconstruct it. She used to be a newspaper editor and she still has that wonderful Lou Grant-like energy, all gruff and abrupt but kindhearted too.
The best way to learn is to be humble enough to be corrected, and I love that she is willing to spend her time and energy sharing her immense knowledge with me!
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I. Beginning
a. Swastikasana (Seated Crossed Legs Pose)
b. Neck extension – Face Forward – Face Down – Face Forward- Open Eyes
II. Standing Poses
a. Tadasana X 2
i. Modifications – wall, nearby chair, Feet hip width apart if needed
b. Trikonasana (Triangle) X 2
i. Modifications – wall, hand on chair, block
c. Uttanasana (Standing Forward Bend)
i. Modifications – against wall, lean toward back of chair, don’t bend over very far, watch for dizziness
d. Virabhadrasana (Warrior 2 Pose) X 2
i. Pay careful attention to position of feet and knees. Keep knee and bent thigh moving away, don’t lock knees.
ii. Use wall behind for balance.
e. Adho Mukha Svanasana (Downward Facing Dog) X2
i. Put palms of hand on wall if needed
ii. Use back or seat of chair
III. Seated/On Floor
a. Upavista Konasana (Wide Angle Pose)
i. Emphasize alignment of feet and knees and active legs.
ii. Use blankets as needed. Place hands on floor, slightly behind if needed.
b. Baddha Konasana (Bound Angle Pose)
i. Use blankets or blocks as needed to support thighs or elevate sitting bones.
IV. Relaxation
a. Savasana (Corpse)/ Supta Baddha Konasana
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