Goddess Yoga Class

BREATHEBegin by standing in Mountain

pose3 or 4 Deep breaths into the bellyRaise arms up on inhale & down

on exhale (4 or 5X)Rotate shoulders 5X each way Reach up into Volcano pose –

breath 3 power breaths

TRANSITION TO MATFrom Mountain pose inhale arms up

& on exhale, sweep into Standing Half Forward Bend – (knees slightly bent) place hands on shins or thighs

Hold Flat Back (knees slightly bent) & move up & down as you breath - exhale with audible sigh - stimulate legs as you move up and down - 5X

CHILD POSE “Legs apart to make room for belly”

TRANSITION TO MAT cont.With feet hip-width apart bend

knees & bring hands down to mat – balance on balls of feet in deep squat or come down onto mat on hands & knees and rest in Child pose - 3 or 4 breaths

Come onto hands & knees and press back into Childs Pose – ensure legs are apart to allow room for belly

HANDS & KNEESCat/Cow poses – breath deeply -

move between poses on the exhale repeat 3 or 4X

Child pose – allow room for belly between legs

Kidney squeeze – push out right hip – turn head towards it & walk hands slightly to right - 3 or 4 breaths – repeat other side

HANDS & KNEES cont.Balance pose – wrists under shoulders,

knees under hips - extend right leg out behind – raise opposite arm out front – hold for 3 or 4 breaths – repeat other side

Child poseLeg pumps - Wrists under shoulders,

knees under hips – extend right leg out behind, flex foot & bring toes down to mat & back up 8X – repeat other side

HANDS & KNEES cont.Modified Hero pose (sitting back

on heels or blocks) – bring toes together & knees apart to form a ‘V’ with legs – sit back

Arm circles (shoulder rotation) while sitting in Modified Hero pose, inhale right arm up & exhale arm back and around – repeat left side 3X each side

DOWNWARD FACING DOG“Bend the knees & walk the heels up and down”

DOWNWARD DOGHands & knees to prepare for

Downward Dog – wrists under shoulders, knees under hips - press finger tips into mat – press up to Downward Dog – bend knees & walk heels up & down – come to a still position, lift heels off mat & press tailbone up towards ceiling – press heels towards mat – press front of chest toward front of knees Breath 3 or 4 breaths – gently come down to mat into Child pose

LUNGES “Don’t let the knee go forward of the ankle”

LUNGESFrom Child pose come up to hands

& knees – HANDS ON BLOCKSStep right foot forward, press heel

into mat, stack knee on top of or behind the ankle – come into lunge pose, elongate the spine by lifting chest forward, hold for 3 breaths – repeat other side

Come out of lunges to child pose

LOW LUNGESStep right foot forward – hands

on blocks – come into lunge position – gently bring left knee to floor for low lunge – top of the foot on the mat

Contract left thigh muscle by bringing it up and in

Extend lunge by bringing shoulders over hips and lifting the chest

Repeat other side

LOW LUNGE“Stack the shoulders over the hips and lift the chest”

TRANSITION TO WARRIORHANDS ON BLOCKS – step right foot

forward - come up to standing & turn length-wise on mat to prepare for Warrior poses

Holding blocks in hands extend arms to ceiling – turn and move into Warrior 1- right side- return to centre – extend arms at shoulder height – turn into Warrior 2

Repeat other side

WARRIOR 1“Reach up to ceiling with blocks”

WARRIOR 2“Extend arms out at shoulder height”

WARRIOR FLOW SERIESDo flow sequence with Warrior 1

& 2 several times on each side (keeping blocks in hands)

Use breath to transition into each segment of the poses

Repeat approx. 4 or 5 times each side

Pause for breath & shake, shake legs

TRIANGLE POSE Return to wide legged stance on

mat – hitch right hip out & tip over to left – reach right hand to ceiling and keep left hand down on leg – look up (3 breaths) look down – keep right arm tall and reaching to ceiling

Repeat other side

TRIANGLE POSE“Push out your hip and tip over the opposite way”

TRIANGLE cont.“Turn and look down – keep other hand reaching for ceiling”

STANDING HALF FORWARD BENDPlace blocks on floor in front –

take wide stance on mat – hinge from hips into ½ forward bend – press tailbone back and up as in Cow Pose – press chest towards floor - place hands on blocks and hold for a few breaths

Turn toes out – bend knees – place hands on thighs - round out back and roll up to standing position

STANDING HALF FORWARD BEND “Drop the belly and lift tailbone to ceiling”

GODDESS WARRIOR POSETake wide stance, turn toes out,

bend knees to come into squat position

Inhale arms up to shoulder height, bend elbows 90* palms facing front

Inhale up to standing while moving palms towards floor – exhale with audible sigh down into squat moving palms facing front – repeat 4 or 5X holding the last squat for 5 seconds

TRANSITION DOWN TO MATStand in mountain pose at back of matDeep breath & inhale arms up to

volcano pose – index fingers together looking up and back - exhale with audible sigh exhale arms down

Inhale up & sweep into ½ forward bend – bend knees to come to hands & knees on mat or walk into Downward dog

Come down to hands & knees – press into Child pose

SEATED POSESCome over to seated position on

matExtend legs – shake shakePlace yoga strap around balls of

feet – hold onto strap firmly but gently – stack spine tall & on inhale press chest forward – keep shoulders back & hold for 3 breaths – release strap

SEATED POSES cont.Sit up tall, legs extended – press

calves into mat – inhale & exhale then release

Sit up on blocks, bend knees & put legs over to right side – rest hands on legs – turn shoulders away from feet – keep chin center - repeat left side

Come down off blocks and come down to your back on the mat

RECLINING LEG EXTENSION“Try to keep both shoulder blades on the mat”

RECLINING LEG EXTENSION“Try to keep both shoulder blades on the mat”

Raise right leg up and place strap around the ball of the foot – keep left leg extended out in front

Inhale as you drop your across in front of your body – 3 breaths – return leg to centre – try to keep shoulders on mat

Inhale as you drop the leg away from your body – 3 breaths

Repeat other side

RECLINING SPINAL TWIST“Use the block to support your legs”

RECLINING SPINAL TWISTBend knees with feet on mat – lift

feet off mat so knees are stacked over hips – keep knees & ankles together – lower legs to right – USE BLOCK TO SUPPORT LEGS – hold for 3 breaths

Repeat other sideArms out to sides for support –

raise both legs up to ceiling – imagine you hook them in ropes & let them hang there

RELAXATION POSE“Allow your body to sink into the mat”

Return legs to mat – raise arms overhead and stretch

Return arms to side and relax feet & legs with knees bent or extended

Breath deeply and relax into matStay in Relaxation pose for

several minutesRoll onto right side & press up to

seated position NAMASTE