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Class 3A & 3B


Yoga Class on Dec 18, 2011

posted Dec 20, 2011, 8:58 AM by Balvihar Teachers Yoga   [ updated Dec 20, 2011, 9:24 AM by Balvihar Administrator ]

Light Warmups
        The class worked on warming up their bodies by a light jogging in place.

This class was focused on performing yoga asanas involving inversions.

Sethubandhanasana (Bridge Pose)

This asana involves supporting the lower back with fingers and elbow planted on the ground and raising the body off the ground. Only the shoulders are placed on the ground.
  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Reduces anxiety, fatigue, backache, headache, and insomnia.

Click on the link to learn about Sethubandhanasana


Pavan Muktasana (Wind Removing Pose)
This posture involves folding one leg at a time and holding the folded leg against the chest region.
The next level of this posture involves folding both legs and touching the nose to the knees.
  • Relieves the gas from the large intestine.
  • Improves digestion and brings in fresh air into the body.

Salamba Sarvangasana (Shoulder stand with support)

This asana involves supporting the lower back with fingers and elbow planted on the ground and raising the body off the ground straight up. Only the shoulders are placed on the ground.
  • Calms the brain and helps relieve stress and mild depression
  • Stimulates the thyroid and prostate glands and abdominal organs
  • Stretches the shoulders and neck
  • Tones the legs and buttocks
  • Improves digestion
  • Reduces fatigue and alleviates insomnia.

Click on the link to learn about Salamba Sarvangasana

Halasana (Plough Pose)

This asana involves supporting the lower back with fingers and elbow planted on the ground and raising the body off the ground with legs stretched back and touching the floor behind the head. Only the shoulders and elbows are placed on the ground.
  • Calms the brain
  • Stimulates the abdominal organs and the thyroid gland
  • Stretches the shoulders and spine
  • Reduces stress and fatigue
  • Therapeutic for backache, headache, infertility, insomnia, sinusitis

Click on the link to learn about Halasana

Homework

Click on the link to jump to the homework page.


Yoga Class on Dec 4, 2011

posted Dec 5, 2011, 7:39 AM by Balvihar Teachers Yoga   [ updated Dec 20, 2011, 9:18 AM by Balvihar Administrator ]

Light Warmups
        The class worked on warming up their bodies by a light jogging in place.

This class was focused on performing asanas while seated.

Badhakonasana (Butterfly Pose)
  • Strengthens the pelvic region.
  • Gently lengthens the spine and provides relaxation to the lower back and the thighs.

Click on the link to learn about Badhakonasana.

Ardha Matsyendrasana (Spinal Twist)

  • Stimulates the liver and kidneys
  • Stretches the shoulders, hips, and neck
  • Energizes the spine
  • Stimulates the digestive fire in the belly
  • Relieves menstrual discomfort, fatigue, sciatica, and backache
  • Therapeutic for asthma and infertility
  • Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.

Click on the link to learn about Ardha Matseyandrasana

Temple Pose

  • Gently stretches the spine, the back muscles
  • Deep breathing helps calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain.

Homework

Click on the link to jump to the homework page.

Preview of the Yoga class - Dec 18, 2011
Click here to find out more about Asanas for Dec 18, 2011

Yoga Class on Nov 20, 2011

posted Nov 21, 2011, 12:23 PM by Balvihar Teachers Yoga   [ updated Nov 21, 2011, 12:23 PM by Balvihar Administrator ]

Light Warmups
        The class worked on warming up their hip region by making gentle hip rotations or circles. The warmups also included stretching of the sides by raising their arms and then stretching to one side.
This weeks class was focused on the students performing asanas while lying on their belly.

MarjariAsana (Cat's pose)
  • Stretches the back torso and neck
  • Provides a gentle massage to the spine and belly organ

Click on the link to learn about Marjariasana.

Adho Mukha Svanasana (Downward Facing Dog)

  • Calms the brain and helps relieve stress and mild depression
  • Energizes the body
  • Stretches the shoulders, hamstrings, calves, arches, and hands
  • Strengthens the arms and legs
  • Improves digestion
  • Relieves headache, insomnia, back pain, and fatigue

Click on the link to learn about Adho Mukha Svananasana

Balasana (Child's pose)

  • Gently stretches the hips, thighs, and ankles
  • Calms the brain and helps relieve stress and fatigue
  • Relieves back and neck pain when done with head and torso supported

Click on the link to learn about Balasana

Nadi Shodhana Pranayama (Alternate Nostril Breathing)

  • Helps in calming the mind by focusing on the breathing.
  • Stimulates the brain and also provides in cooling down the brain and body.
Homework

Click on the link to jump to the homework page.

Preview of the Yoga class - Dec 04, 2011
Click here to find out more about Asanas for Dec 04, 2011

Yoga Class on Nov 6, 2011

posted Nov 9, 2011, 7:41 AM by Balvihar Teachers Yoga   [ updated Nov 9, 2011, 7:50 AM by Balvihar Administrator ]

Light Warmups
        The class worked on warming up their hip region by making gentle hip rotations or circles. The warmups also included stretching of the sides by raising their arms and then stretching to one side.
This weeks class was focused on the students performing asanas while lying on their belly.

Shalabhasana (Locust pose)
  • Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
  • Stretches the shoulders, chest, belly, and thighs
  • Improves posture
  • Stimulates abdominal organs
  • Helps relieve stress

Click on the link to learn about Shalabhanasana.

Bhujangasana (Cobra pose)

  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps relieve stress and fatigue
  • Opens the heart and lungs

Click on the link to learn about Bhujangasana

Dhanurasana (Bow pose)

  • Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat
  • Strengthens the back muscles
  • Improves posture
  • Stimulates the organs of the abdomen and neck

Click on the link to learn about Dhanurasana

Shavasana - (Corpse Pose) Asana to help relax the body and mind after yoga postures.
Click on the link to learn about Shavasana.

Homework
Click on the link to jump to the homework page.

Preview of the Yoga class - Nov 20, 2011
Click here to find out more about Asanas for Nov 20, 2011

Yoga Class on 10/09/11

posted Oct 11, 2011, 4:42 PM by Balvihar Teachers Yoga   [ updated Oct 14, 2011, 4:35 PM by Balvihar Administrator ]

Light Warmups
        The class worked on warming up their ankles by ankle rotations. Further more we worked on warming up their knees by gentle kicking motion.
Lastly we warmed up the legs by kicking the entire leg.
Utthita Trikonasana - (Extended Triangle Pose)

  • Stretches and strengthens the thighs, knees, and ankles
  • Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
  • Stimulates the abdominal organs
  • Improves digestion

Click on the link to learn about Utthita Trikonasana.

Utthita Parshvakonasana - (Extended Side Angle Pose)

  • Strengthens and stretches the legs, knees, and ankles
  • Stretches the groins, spine, waist, chest and lungs, and shoulders
  • Stimulates abdominal organs
  • Increases stamina

Click on the link to learn about Utthita Parshvakonasana

Shavasana - (Corpse Pose) Asana to help relax the body and mind after yoga postures.
Click on the link to learn about Shavasana.

Homework
Click on the link to jump to the homework page.

Preview of the Yoga class - Oct 23, 2011
Click here to find out more about Asanas for Oct 23, 2011

Yoga Class on Sep 25, 2011

posted Sep 27, 2011, 10:42 AM by Balvihar Teachers Yoga   [ updated Sep 27, 2011, 11:16 AM by Balvihar Administrator ]

Before the Class.
         The 3A class had enjoyed the story of Prahalad in the class. We steered the discussion about the life of his father Hiranyakashipu and his penance, boon and how he misused the boon.

         The 3A class had a lively discussion about the "Gifts in their life".
Children were encouraged to speak up about the things they considered gifts in their life. Here a short list of items that were brought up by the children.
1) Gift of education - able to attend school and receive education.
2) Gift of parents
3) Gift of Life
4) Gift of roof over their heads and warm home.
5) Gift of food and nourishment.

many many more such items . . .

The physical body is an important gift in our lives.
It is important to take good care of this body. Hygiene, Good food, exercise and rest are essential in taking good care of this gift.

We encourage the parents to engage the children in such discussions at home and stimulate their thinking and help improve the self awareness.

Rigorous Warmups

        The rigorous warmups for the class is mostly medium paced in-place jogging and ensuring students keep their bodies front faced, hands by their sides and raising their knees high.

Natarajasana - (Lord of the Dance Pose) Asana to impart strength to the shoulders, chest, thighs and legs and ankles and improves balance. Click on the link to learn about Natarajasana.

Garudasana - (Eagle Pose) Strengthens and stretches the ankles and calves, thighs, hips, shoulders and upper back. Asana improves concentration and sense of balance. Click on the link to learn about Garudasana.

Utkatasana - (Chair Pose) Asana to strengthen the ankles, thighs, calves and spine. Stretches the shoulders and chest and stimulates abdominal organs, diaphragm and heart. Reduces flat feet. Click on the link to learn about Utkatasana.

Uttanasana - (Standing Forward Pose) This intense asana involves stretching the torso forward and then down. The benefits include calming the brain, relieving stress. Stimulates the organs in the abdomen, hamstrings, calves and hips. Improves digestion. Click on the link to learn about Uttanasana.

Ardha Uttanasana - (Standing Forward Pose) This intense asana involves stretching the torso forward. The benefits include strengthening the back and improves posture. Click on the link to learn about Ardha Uttanasana.

Shavasana - (Corpse Pose) Asana to help relax the body and mind after yoga postures.
Click on the link to learn about Shavasana.

Homework
Click on the link to jump to the homework page.

Preview of the Yoga class - Sep 25, 2011
Click here to find out more about Asanas for Oct 09, 2011

Yoga Class on Sep 11, 2011

posted Sep 15, 2011, 9:31 AM by Balvihar Teachers Yoga   [ updated Sep 15, 2011, 10:04 AM by Balvihar Administrator ]

The students were advised with the following do's and don'ts  for the Yoga Class.
  • Shoes and their bags to be placed near the wall close to the door.
  • Talking amongst students in the class is not allowed.
  • Students are encouraged to ask questions in the class.
  • They can start asking the questions by first raising their hand, and on being prompted by the teacher - ask the question.
  • Students are encouraged to be relaxed and have a nice smile on their faces during the yoga postures.
Importance of Warmups
        Warmups help the body prepare itself for an upcoming physical activity. It helps in improving the cardiovascular functions in the body. It activates the muscles in the body and helps prevent injuries during the asanas.

Importance of balance between Activity and Rest
        Just as physical activity is important, it needs to be balanced with a period of equivalent rest. Yoga asanas are strenuous physical exercises and it is important to conclude the session with relaxation with Shavasana.

Rigorous Warmups
        The rigorous warmups for the class is mostly medium paced in-place jogging and ensuring students keep their bodies front faced, hands by their sides and raising their knees high.

Tadasana - (Mountain Pose) Asana to impart strength and balance to the body. Helps students correct their posture, enhance their energy levels and prevents back problems due to incorrect posture.
Click on the link to learn about Tadasana.

Vrikshasana - (Tree Pose) Asana to impart strength to the legs (one leg at at time) and enhance the balance. Click on the link to learn about Vrikshasana.

Shavasana - (Corpse Pose) Asana to help relax the body and mind after yoga postures.
Click on the link to learn about Shavasana.

Homework
Click on the link to jump to the homework page.

Preview of the Yoga class - Sep 25, 2011
Click here to find out more about Asanas for Sep 25, 2011

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