Week 4 – Yoga Tools

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    Bettina Rae

    Share your class plans here for feedback.

    Elaine Byrne

    Type of Class: Yoga for Birth
    Length: 1 Hour
    Students: 10
    Focus: Relieve Leg and Back Pain- Discuss pelvic floor, alignment and listening to the body.

    Asana Plan: Affirmation:
    Intro: Cat Cow I am healthy and strong and my baby grows happily
    Child’s pose
    Happy Baby Pose

    Warm up: Mantra:
    Reverse Pigeon Ong namo guru dev namo
    Seated Twist
    Reclined Spinal twist

    Class Focus: Pranayama:
    Hamstring strectch Ujjayi
    seated twist
    pelvic tilts
    happy baby

    Warm Down: Visualisation:
    Reclined Spinal twist Visualisation for relaxation
    Leg stretches
    Seated Pelvic Circles
    Side Lying Dancer Pose

    Meditation: Mudra:
    Yoga Nidra Yoni Mudra


    Here are my class suggestion

    Type of class: A mix of restorative and alignment focus
    Length: 1,5h
    Students: 12 students second and third trimester, one student whith SI instability/pain
    Class focus: connect with your body and its place in nature, connecting whit your inner instincts of the mother. Also focus on upper back stress relief, alignment and pelvic floor.
    Class theme: Dare to connect with the mother within and your body, find alignment and release stress.

    Asana plan:

    Seated ujaji breath
    Pelvic circles – mantra i connect to the wisdom of my self, my body and all mothers before me

    Warm up
    Seated spinal flexes/ seated cat cow
    Shoulder rolls
    Neck rolls

    Class focus
    Molasana- pelvic floor aweness
    Forward fold
    Half lift
    Mountain pose- alignment
    Warrior 1 with spinal flex
    Triangle pose
    Goddess pose
    Warrior 1 with spinal flex
    Triangle pose
    Goddess pose
    Forward fold

    Warm down
    Table top -alignment
    Pelvic tilts
    Melting heart
    Child’s pose- Deep belly breathing
    Seated twist
    Shavasana With mother moon meditation

    End class with mantra singing, Ma

    Note to self: SI pain modifications half molasana on bolster, mountain pose with spinal flex instead of warrior 1, chair pose instead of goddess pose.

    • This reply was modified 2 years, 8 months ago by AnnaTorhagen.
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