A Perfect Yoga Session for Beginners

28 Nov

Lying down connect to the breath, find your breath, your inner guide, start leaving the choas of life outside the room and start to move inwards to initiate the inner guide – the breath – rather than allowing the ego to command your practice here today.

Pelvis movement exploration .– actively arch the lower back, lift the chest, let the tailbone point backwards and the belly open forward. Now actively, draw the tailbone under until you feel the lower belly and pelvic muscles become stable and firm. Arch the back. What is the difference between the two movements? Where do you feel your neutral? Connect to this feeling of neutral. Start to develop a beautiful relationship with your neutral position.

Find neutral, what does it feel like, do you feel balanced and safe? Now exhale completly? How does this feel? Feel the diapram drawing under the ribs and the drawing up of the pelvic floor and lower abdominals. Now draw the tailbone gently towards the naval. What happens? Now move the ribs to navel tailbone to navel and navel to spine. You have all created neutral and support. Draw knees to chest and roll around create a further awareness of your spine and pelvis and intimate relationship.


Lower back on floor .– safe

Focus on the release through the twists, let go through the twists, let the c ns calm and find peace.

Rock and rock – transition onto hands

Now connect with your hands through the correct alignment that opens the shoulders and strengthens.

Ardho mukho svanasana .– downward dog .– explore the breath and the core support bend through the right knee and left knee, find space between the shoulder blades , let the head hang and the cervical release and lenghten, find the freedom and support in the activation of core stability.


Initiate core stability, tail bone to navel, ribs to navel, belly button to spine, muscles underneath the armpits activated, knees bent slightly, weight distributed evenly.

Explore shoulders scapula stabilization

In protraction what does this feel like? Lift the arms; does it aid core stability and bandhas? Now try lifting your arms up? How does this feel, do you flare the ribs and loose upper support? Now find where you need to be for the practice. By proving support for the shoulder joint in-turn your hip joint is more stable by a sweeping of the arms as if scooping a handful of sand allows for rotation of shoulder joint.

 Sun salutations – ujjayi breath- use deep squat throughout

1. Warm up sun salutation connecting to the movements safely incorporating bidilasana and breath, warming the spine x two and two at students pace

2. Creating hip knee, ankle bandha .–warming up hips creating co-activation, switching on both – psoas and iiliacus x one, students do one on left and right at own pace attention to not hip hiking

3. Surya namaskar a .– introduce upper body chaturanga

4. Surya namaskara b .– introduce warrior i, stay with modifications

Rest childs pose re-connnect

 Downward dog stepping through for

Trikonasa inhale and exhale maintaining support as you move into the pose Transition through parellel feet triangle on left side .– one leg distance, core stability, knee alignment, hip alignment length through torso, neck position down then up if comfortable.

 Virabhadrasana II – 1 ½ leg distance , find core support, knee tracking and not lunging too much so the force moves into the knee cap , draw up. Transition through parallel feet to left side virabhadrasana II .Add vinyasa of choice. Step to front of mat take left leg back into virabhadrasana II again move into utthita parsvakonasana right side .– 1 ½ leg. Transition through parallel feet to left side utthita parsvakonasana left side. Square hips prepare for parivritta trikonasana left; Transition through parellel feet.

Parivritta trikonasana right .– 1 ½ all; Transition to virabhadrasana II

Prasarita paddotanasana 1 ½ leg lengths; in neutral supported .– add twist. Transition through nerve stretch and horse pose bent knees into standing

Uttanasana bent knees

Vrikasana (tree pose)

Kungasana – supported

Hands on ankles

Dandansana bent knees 10 breaths

Janu sirsasana .– with knee hip bandhas

counter pose

Supta ananda asana

Lateral stretch

Stithi rest

Navasanaardha navasana

Setu bandha sarvangasana

Ardha uttana padasana


Rock and roll release, neck release

Head stand prep

Sukhasana forward both left and right


Corpse pose

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