Yoga for Stress Reduction: Week 3

1 couple was out sick. R brought her husband to class. Such a sweet, open group tonight. Lots of great questions about the nervous system and the breath.

talking points: sympathetic vs parasympathetic, effort vs ease, stress vs relaxation, sutra 1.2 yoga chitta vritti nirodhah.

opening: supine reclining over the bolster. position the feet and knees in constructive rest pose or baddha konasana.

4 part breath awareness
the anatomy of the inhale and exhale

easy windshield wipers over the bolster

release onto backs
knees into chest and rock

hamstring sequence with strap: bend and straighten, open out the side, back to center, bring leg across the body, twist, back to center, curl up for abs.
release, pause, notice.

repeat pattern on the second side

all fours sequence:
pelvic awareness and tilting
childs
side stretch with arms (on both sides)
all fours
lower to belly
locust x2
easy windshield wipers on belly
press and get round
childs

utanasana
roll up to standing

shoulder rolls
internal vs external shoulder rotation
shoulder opening with strap: forward/back, side to side.

demo at the wall:
around the clock shoulder stretch (on both sides)
right angle pose
dangle in utanasana
roll up to standing

tadasana
ujayyi breath
1/4 sun salutation x6

1/2 sun
lounge with blocks
hamstring play
crescent moon with option of arms overhead
lounge
step it forward
utanasana
roll up to standing

repeat sequence on the second side

warrior 2
dance and hold
repeat on the second side
wide leg forward fold
toe heel feet together
roll up to standing

tadasana
balance play and footwork
tree pose x2
malasana
release and roll onto backs

spinal twist (on both sides)

legs up the wall with option of hips elevated on bolster

savasana