Teaching -- Heart opening sequencin

今天是我們DD Gal的第三堂瑜珈課
其實嚴格來說算是我個人的第二堂
因為上次我帶她們做bikram yoga 並不是由我自己來排sequencing

很感謝這些女孩願意信任我
每週排時間來讓我練習
讓我有機會透過教學來學習更多 也了解更多

這次我安排的theme 是 heart opening
也有把開頭的專心練習跟最後的大休息也排了
感謝網路發達 有好多的資訊
不過如何取捨也是一門大智慧

我大概排的順序如下
Opening meditate
Warm up
Sun Salutation classical
Theme sequencing
cool down
Savasana

就說取捨是門大學問
我安排的體式果然是太多 花了兩個小時才上完 還省略了兩三個咧 哈

1. Opening seated warm up

a. Sukhasana (Easy Cross-Legged Seat) – set intention

b. arms life relase with breathing

c. seated small twist

d. seated cat cow

Spinal Warm up

e. Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine

f. randomly swing the spine - turn right left, draw 8 

g. Balasana (Child’s Pose) – still the mind , can also with arms stretched 

h.Dandasana - Staff pose

i.Dandasana twist legs, core strength ( put hands or forearms behind kick legs)

j.hug knees and roll (massage the spine, relax)

d. Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra  with focus on upward rotation – inner shoulder blades away  from the spine

2.Standing

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b. Ardha Uttanasana - Standing half forward bend

c. Tadasana (Mountain Pose)

d. Mountain pose ,arms up side bend

e. Forward bend with hands clasping behind

 Surya Namascara classical(Sun Salutation) – warm the entire body

3. Theme Poses – open the heart and prepare for peak pose

a. Chair pose

b. Plank pose

c. Warrior I or High Lunge

d. elbow bend, hands clasping behind (open the heart) 

e. Through Vinyasa come to another side

f. Warrior II

g  Utthita Parsvakonasana - Extended side ankle pose

h. Reversed low lunge with hands in prayer twist

Standing Pose ( again?? see, my design is weird)

a. Triangle

b. Revolved Triangle

c. Utkata Konasana - Wide leg squat eagle

d. Malasana 

e. Side plank variation 

4. Peak

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b.Bridege pose (prepare for peak pose)

c.Wheel pose

d.lie down for a rest

e.Half twist pose with extended legs

f.

5. Cooldown

a. Wide seated forward bend pose

b. Revolved head to knee 

c. Gomukhasana - Cow face pose

d. Fish pose

e. lie down knees bend

f. lie down butterfly

6. Savasana (Corpse Pose)(ending meditation script)