Week 4 – Yoga Tools

[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

[AnnaTorhagen]

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:

Intro
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
Tabletop/cat
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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