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Class of Septemeber 25th, 2011

posted Oct 2, 2011, 10:03 AM by Balvihar Teachers Yoga   [ updated Oct 2, 2011, 10:06 AM by Balvihar Administrator ]

Centering:

Students were taught how to still their bodies and minds by being seated in Sukhasan – cross-legged seated position and focus in the middle of their head between their brows.  This helps cultivate in children a skill on how to focus not only during yoga but all life activities in general.

Breath-Awareness: 

Students were taught belly breathing while keeping their attention focused and calm. 

Warm-ups

Gentle circular movements for all major joints.

Gentle up and down movement of the spine.

Sun Salutations

Students followed this sequence of 12 asanas in succession learning to co-ordinate the movements with their breath.    

Vrikshasan – Tree Pose

·         Stand in Tadasan with your feet joined together.

·         Lift your right foot place it (toes pointing downwards), on your left inner thigh.

·         Balance your body properly on your left leg.

·         Join the palms of both hands in front of your chest, fingers pointing upward.

·         Inhale slowly and gradually raise both your hands up above your head.

·         Gaze ahead.

·         Keeping your balance, Breathe.

·         Bring down your hands to chest level.

·         Lower your right leg.

·         Repeat the above steps with the opposite leg.

Benefits:

1.       Strengthens thighs, calves, ankles, and spine

2.      Stretches the groins and inner thighs, chest and shoulders

3.      Improves sense of balance

4.      Relieves sciatica and reduces flat feet

 

Natarajasana – Dancer’s Pose

·         Stand in Tadasan

·         Inhaling raise your left leg off the ground and take it backwards.

·         Raise the leg further up and catch hold of the big toe or ankle with your left hand. Simultaneously extend the right arm in front so that it is parallel to the ground.

·         Pull your left leg with your left hand to raise it as high as comfortably possible without straining.

·         Look in front and fix your gaze.

·         Maintain this posture for a minute.

·         Exhaling slowly, bring your left leg and right hand down to the starting posture.

·         Repeat the same steps as above alternating the legs and hands.

Benefits:

1.       Stretches the shoulders and chest

2.      Stretches the thighs, groins, and abdomen

3.      Strengthens the legs and ankles

4.      Improves balance

 

Shavasana – Corpse pose

            Asana to help relax the body and mind after yoga postures.

Omkaar

This helps center the mind again before end of class

Homework:

Other than what is posted on the website for homework students are encouraged to practice these asans at home on a daily basis and must be prepared to step up and demo the asana in front of the class, know the benefits and how to get in and out of the asans learnt in the previous session. 

 

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