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Yoga Class for Coping & More

Yoga Breath Posture Mind Diagram


Yoga Class for Coping, Recovery, Relaxation, & Health

“Acceptance is the very essence of the Tao.” —Huahujing

“Go for the best alignment, not the best pose.” —Kevin Everett FitzMaurice


Generic Outline for Building a Yoga Class


10 Phase Yoga Class

  1. Sitting Warm-ups
  2. Standing Warm-ups
  3. Sun Salutation
  4. Standing Stretches
  5. Standing Balances
  6. Sitting Stretches
  7. Sitting Twists
  8. Stomach Stretches
  9. Back Stretches
  10. Stillness

Phase 1 Example: Sitting Warm-ups

  • Start in easy pose or lotus pose.
  • Consider adding hands overhead for a transition pose in-between poses.
  • Sequence: Do each 3 times and then reverse.

A: Prāṇāyāma: alternate nostril breathing (Nadi Shodhana Pranayama). This is to prepare for the yoga class.

B: Shoulders up, forward, down, backward (shoulder shrugs).

C: Straight arms parallel to ground, then forward, middle, and back (optional lift on backward).

E: Right hand on left knee and left hand behind the back for support then twist right.

F: Side bend. Right arm up and over with left hand pushing on the opposite knee.

G: Same as C above only now you round forward all the way to the ground.

H: Neck bend with left hand on the right ear and right hand pushing on the opposite knee.

I: This is similar to C above, but with hands behind neck and elbows close forward, wide middle, and close backward.

J: Class desired or requested seated warm-ups time permitting.


Phase 2 Example: Standing Warm-ups

  • Start in mountain pose.
  • Sequence: Do each 3 times and then reverse.

A: Neck rotation in big circles.

B: Neck is moved center, left, center, right, center, up, and center, down.

C: Shoulder Shrugs up, forward, down, backward, etc.

D: Pelvis small circles then hip big circles.

E: Thumbs up eyes back and forth between thumbs. One hand is near an armpit, and the other arm is fully extended at about forty-five degrees from the body.

F: Eyes rapid, then slow blinking. Pick a fixed object that is not close but that you can see clearly.

G: Eyes up, middle, down, left, right, stopping at each position. The neck does not move, just the eyes.

H: Eyes positions on a large imaginary compass. Mark out all four positions by blinking each spot.

I: Side bend, holding wrist overhead. The right-hand holds the left wrist and pulls to the right side. Keep feet and hips flat.

J: Twirl left and right ankles toenails up and then with toenails down on the ground.

K: Right hand on the left wrist, then bend right. Arms fully extended. This is a wrist stretch.

L: Right elbow overhead push down. Archer’s arms stretch.

M: Class desired or requested standing warm-ups time permitting.


Phase 3 Example: Sun Salutation

  • Start in mountain pose with hands to heart.

A: Hands overhead and tilt backward.

B: Forward fold or Uttanasana (hold).

C: Halfway lift or Ardha Uttanasana (hold).

D: Right foot back with toes tucked (hold).

E: Left foot back.

F: Plank pose or Kumbhakasana (hold).

G: Knees, chest, chin down, hips up or take a Chaturanga.

H: Slide forward.

I: Cobra or upward-facing dog pose.

J: Plank pose (hold).

K: Downward-facing dog (take 3 breaths).

L: Right foot forward or high lunge (hold).

M: Left foot forward.

N: Forward fold (hold).

O: Halfway lift (hold).

P: Mountain pose or Tadasana.

Q: Hands overhead and tilt backward.

R: Hands to heart, Anjali Mudra, or prayer hands.

  • Same as above only switch feet. “D” becomes “left foot back.” Etc.
  • One sun salutation consists of both “D” positions, both left and right.
  • Four sun salutations are usually enough for one class.
  • Free downloadable pdf file for Phase 3.

Phase 4 Example: Standing Stretches

  • Start in star pose (utthita tadasana) for transition in-between each set and pose.

A: Warrior 2 both sides.

B: Side Angle both sides.

C: Exalted Warrior both sides.

D: Humble Warrior both sides.

E: Triangle both sides.

F: Warrior 1 on both sides.

G: Wide stance into a side bend.

H: Hands to center and then to each ankle.

I:  Wide halfway lift.

J: Hands to center then arm to the sky.

K: Wide downward dog (hands to the floor).

L: Hands on hips rise with a straight back.

M: Goddess Pose in moving circles.

N: Goddess Pose (6) with the tiger breath (Vyaghrah Pranayama).

O: Gorilla Pose (hands under toes).

P: Reverse Gorilla Pose (hands under heals).

Q: Class desired or requested standing stretches time permitting.


Phase 5 Example: Standing Balances

  • Start in mountain pose. Reverse and do the other side.

A: Tree Pose (Vrksasana).

B: Standing Half Lotus (Padmasana).

C: Dancer’s Pose (Natarajasana).

D: Warrior 3 Pose (Virabhadrasana 3).

E: Half Moon Pose (Ardha Chandrasana).

F: Knee or leg straight forward & side (Utthita Hasta Padangusthasana).

G: Eagle Pose (Garudasana).

H: Squat Pose (Malasana).

I: Crow’s Pose (Bakasana).

J: Class desired or requested standing balances time permitting.


Phases 6 & 7 Example: Seated Stretches & Twists

  • Three repetitions. Reverse and do both sides or directions.

A: Staff Pose (Dandasana).

B: Seated bend (Paschimottanasana).

C: Boat Pose (Paripurna Navasana).

D: Butterfly Pose (Baddha Konasana).

E: Feet wide: forward bend & back lift.

F: Right leg wide, left foot thigh, bend.

G: Joy Pose backbend in the above pose.

H: Cow Face (Gomukhasana) & archer’s arms (Viparita Virabhadrasana).

I: Seated side twist (Matsyendrasana).

J: Camel Pose (Ustrasana).

K: Rabbit Pose (Sasangasana).

L: Class desired or requested seated stretches time permitting.


Phase 8 Example: Stomach Stretches

  • Start in Table Top Pose. Reverse & do both sides. 3x or more.

A: Cat (Marjaiasana) & Cow (Bitilasana). Experiment using a wide circular motion.

B: Downward-facing Dog Pose (setup for next pose).

C: Pigeon Pose (Pada Rajakapotasana).

D: Tabletop Pose (Bharmanasana).

E: Needle Pose (Parsva Balasana).

F: Downward-facing Dog Pose (setup for next pose).

G: Lizard Pose (Utthan Pristhasana).

H: Downward-facing Dog Pose (setup for next pose).

I: Stomach flying (lying down raised limbs).

J: Bow Pose (Dhanurasana).

K: Class desired or requested stomach stretches time permitting.


Phases 9-10 Example: Back Stretches

  • Start in star pose on back. Perform both sides when appropriate.

A: Knees to Chest: side rock and roll.

B: Knees to Chest: front rock and roll.

C: Supine windshield wiper  (Supta Sucriandhrasana).

D: Supine twist & stretch (foot to fingers).

E: Figure Four stretch.

F: Bridge (Setu Bandha Sarvangasana) or Wheel.

G: Shoulder Stand (Sarvangasana) or another Inversion.

H: Happy Baby Pose (Ananda Balasana).

I:  Diamond Pose (relax under stress for two minutes).

J: Savasana, Star Pose, Corpse Pose. (Consider combining with a full body scan and a breathing exercise like Mind-Moving.)

K: Long body stretch of arms & legs.

L: Knees to chest & roll to the fetal position.

M: A seated position of your choice.

N: Close with Aum and Namaste.

O: Optional meditation time.


Yoga Resources

  1. Resource for Health Questions: External Link
  2. Resource for Yoga Poses: External Link
  3. Resource for Yoga Poses for Back Pain: External Link
  4. Resource for Yoga Poses for Constipation: External Link

Related Pages

  1. 5 Keys to Right Meditation
  2. 5 Step Solution to Self-Esteem
  3. Attitude Control & Attitude Power
  4. Choose Higher when Tempted by Lower
  5. Focus on 3 Truths for Right Identity
  6. J. Krishnamurti: List of External Links
  7. Meditation Simplified
  8. Practice Right Meditation
  9. Serenity Prayer
  10. Temptation: A Strategy to Overcome
  11. Three Kinds of Meditation
  12. Yoga Practice Points
  13. Yoga: What Is It?

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