Beginners+ Course Outline

 

A six week follow-up course to the Introduction to Yoga Course in which we will revisit some techniques introduced on that course (indicated below with *) and introduce some new ones.

View Beginners+ Course Outline as a word document

 

 

Session 1. Spotlight on flexion

             Featuring:

The forward bending postures (asana):

Standing forward bend* (uttanasana)

Sitting forward bend (pascimottanasana)

Wide-legged standing forward bend (prasarita padottanasana)

Wide-legged sitting forward bend (upavisthakonasana)

Cross-legged sitting forward bend* (sukhasana)

Standing asymmetrical forward bend* (parsvottanasana)

Sitting with the breath

Autogenic relaxation

 

Session 2. Spotlight on extension

             Featuring:

The backward bending postures (asana):

Warrior I* (virabhadrasana I)

Equestrian* (ashwa sanchalanasana)

Serpent* (sarpasana)

Cobra* (bhujangasana)

½ locust* (salabhasana)

Sitting with the breath

Rotation of consciousness (relaxation)

 

Session 3. Spotlight on rotation and lateral flexion

             Featuring:

The side-bending postures (asana):

Palm tree series (palmyrasana)

Flapping fish* (matsya kridasana)

Gate (parighasana)

The twisting postures (asana):

Triangle (trikonasana)

Reverse triangle (parivrtti trikonasana)

Sitting twist* (maricyasana)

Sitting twist* (bharadvajasana)

‘3 sips’ breathing

Sitting with an object

61 point relaxation

 

Session 4. Hippy, hippy shake & Shoulder shimmy

             Featuring:

Some postures to take the shoulder and hip joints through their moves:

Straight-legged sitting* (dandasana)

Head to knee* (janu sirsasana)

3 limb facing* (triang mukha ekapada pascimottanasana)

Warrior II (virabhadrasana II)

Cow-head (gomukhasana)

Eagle (garudasana)

½ lotus (ardha padmasana)

Pigeon (kapotasana)

Alternate nostril breathing (nadi sodhana)

Sitting with an object

Relaxation – smiling at the body

 

Session 5. Curtain call

In this session we will be revisiting some of the material presented in the beginners’ course and during the previous 4 weeks of this course and introducing the Egyptian Salute to the sun (a limber incorporating all spinal movements).

Alternate nostril breathing (nadi sodhana)

Sitting with the mind

Rotation of consciousness (relaxation)

 

Session 6. Encore!

In this session we will be revisiting some of the material presented in the beginners’ course and during the previous 5 weeks of this course. The sequence will be documented so that you can use it for your own practice.

Alternate nostril breathing (nadi sodhana)

Sitting with the mind 61 point relaxation

After the show – Where we go from here and developing our own practice.

 

View Beginners+ Course Outline as a word document

 

Get rid of that ‘new mat’ smell by wiping your mat over with a mixture of apple cider vinegar and water or leave it hanging, unfurled, outside on the line or in an airy garage.