Leçon 1
Welcoming Gravity
Connect with the earth and feel the points of contact where the body meets the surface you are lying on, inviting gentle body movements. Learn to connect with your breathing, feeling the inhalation and exhalation throughout the torso, ribs, lungs, diaphragm, abdomen, and back. Notice how small, gentle movements with the hands, feet, head, shoulders, belly, pelvis, and spine can be initiated by the breath. Small movements will be encouraged with the fingers, wrists, ankles, toes, and neck to explore the opening and closing of the breath. Does the weight of the body change with the in and out-breath as you encourage even breathing?
Leçon 2
Sound With The Out Breath
This is an invitation to allow ease in the body by gently increasing the range of movements with the out-breath, including the arms over the head, making a sighing sound with the out-breath. This theme can be continued with the legs in a bent position and the hands on the thighs as the belly is squeezed. Alternate left and right legs to warm up the back and torso. Notice how the body responds to the out-breath and the felt sense of the autonomic nervous system. Some instruction will be integrated in the out-breath relating to ease and letting be. Can the out-breath be made longer to calm and soothe the nervous system?
Leçon 3
Core Stability
We will do left and right movement patterns with the arms and legs, increasing strength through the abdominal region, as well as pelvic clocks to increase stability in the inner abdominal wall, pelvic rocking, and toe tapping to stabilise the pelvic bowl. You will place the opposite elbow to the knee to strengthen the belly area and do a gentle twist with a yoga block or cushion between the thighs. We will try light toning in the abdominal area, with the out-breath for support, noticing toning and strength in the pelvic floor.
Leçon 4
Warming Up The Legs
Today we will try the upside down bicycle starting with one leg and alternating to opposite leg - left and right, then both legs together. Include ankle rotations and pulsing the legs up and down to strengthen the hip flexors and hamstrings. Use a long scarf or yoga belt to lengthen hamstrings and open the hips. Warming up the body with movement and gently increasing the heart rate, this also reduces swelling in the ankles and supports blood flow throughout the body. Notice temperature in the body, increased breath rate, and lengthening of the muscles.
Leçon 5
Body Hug
This includes the gentle rocking of internal organs and the torso to connect with breathing movements through the diaphragm. The spinal roll will be explored in this sequence and then, we will transition to side lying to open the thoracic spine and strengthen the hip region. We will practice various pulsing up-and-down leg movements to strengthen the legs, whilst the torso is in a stabilised position. Repeat on the opposite side of the body for balance. Feeling tone, how does touch soothe the autonomic nervous system, tuning into any feeling in the body? What are you sensing and feeling today?
Leçon 6
Pelvic Lift
Use the strength of the legs to lift the pelvis, up and down with the breath, then holding with various arm movements - long, wide and over the head - and joining hands together below the sacrum. Understand the position of the feet to activate the toes and shoulder blades for strength and stability around the neck and upper back. Explore arms with hands together to pulse up and down to massage between the shoulder blades. Notice how the extension of the spine can enliven the body and bring in more energy and openness in the heart and chest area.
Leçon 7
Hip Opening Sequence
Cross the thigh onto the other thigh to release the buttock and the hips. Repeat this on the opposite side and include the spinal twist and ankle in the thigh variation. Do the laughing baby pose with rocking, adding in variations for different body types. Learn to pause strong sensations and lean in to discomfort with equanimity. Understand how the language of sensation can allow the attention to stay in the body moment by moment and challenge yourself to stay and lean on stronger sensations.
Leçon 8
Extending The Spine
Today we will practice lying on the belly and lengthening the spine with various movements of the head and neck. Lie on the belly to encourage a baby back bend, cobra, twist variations, and different arm positions. Place your hands underneath the shoulders - elbows bent, arms long - release the head, along with the jaw and quadriceps. Practise with kindness and curiosity, learning to develop strength in the back with the support of the belly on the floor.
Leçon 9
Cat & Cow Sequence
This includes postures to release the spine and invite fluid movements in the discs for healthy spinal integration and freedom of movement. We will rock forward and back to release between the shoulder blades, ankles, and feet. Big toes touch and release the hips and shoulder girdle with arms forward. Move the hands to the left and right to release tension from the side waist and underneath the armpits. Invite balance to your hands and knees - a lovely shoulder opener. Bringing curiosity to the spine today, what is here to be known?
Leçon 10
Row The Boat & Churn The Butter
This is a strengthening sequence for the abdominal region and lower back and open and release the hips. With legs wide, do open twists. The wall can be used to support the back in this pose. Churn the butter with the hands extended and hands interlocked. Row the boat to strengthen the core moving in both directions. Do the butterfly pose, feet together and knees wide, alternating with the boat pose to strengthen the belly. Feel into the inner groin area and the range of movement of the hips. How does the strength of the abdomen influence your back stability and freedom of movement?
Leçon 11
Healthy Spine
This is a warming up standing sequence to move the spine in different directions, integrating arms, shoulders, and upper body. It involves gentle twists to strengthen leg movements, forward and back, whilst alternating arms and legs. You will drape the fingers on the sides of the body, elbow tall for side bending to the rib cage. We will also do diagonal movements, picking grapes, opening and closing through the chest and upper back for extension and slight flexion. We expolre gentle, twisting movements and figure of 8 movements with the hands and arms. We will learn to move with the breath and invite gentleness and kindness.
Leçon 12
Lunges With Baby Backbends
Today we will do lunges with baby backbends to open the hips and strengthen the legs. Front foot faces forward, back foot turns out slightly, dropping the pelvis between the legs and doing arm movements to release the shoulders with the out-breath. Repeat it on the opposite side to support knees and leg strength. A yoga mat can be used in this part of the 30-day course, so the feet don't slip on the floor as you learn to use the toes for support and balance. We will change the height of the lunge, high to medium, then low for extra lengthening of the muscles. Stand with stability, breath flowing, gaze soft, and knees comfortable.
Leçon 13
Squats For Strength
Position the feet wide, toes turned out and dropping the pelvis between the legs, with your knees comfortable, and changing various arm positions to increase the sensation in the quadriceps. Include the wood chop in this sequence to invite a sound with the out-breath, so as to release tension and holding patterns in the body. How does the sound feel in the body? Does this release tension in the body? Invite a twist into the upper body. With the hands on the thighs, move gently with the breath to release tension in the thoracic spine.
Leçon 14
Half Salute To The Sun
This involves learning to warm the body up with the breath and integrating a gentle salute to the sun. it's an energising practice to increase the heart rate, build flexibility and movement with breathing, and open the heart and shoulder girdle. The practitioner will be able to move dynamically and then, hold the postures with the breath. This sequence is encouraged as a morning energising practice to meet the day and bring vitality into the body. Stand forward, bending and using the legs for support to release and lengthen the back of the body.
Leçon 15
Warrior Pose
This is an an invitation to utilise a chair or the wall for support. In this practice, you will change arm positions and learn about correct alignment, sensing and feeling into your stability through the legs. Understand how the position of the feet support a neutral spine and allow correct alignment of the hips and pelvis. Practice on the left and right with various arm variations. The chair can be placed underneath the thigh if the practitioner requires more propping. The wall can also aid in stability. Stand strong like a warrior, breath flowing; feeling connected to the earth, stable, and grounded.
Leçon 16
Triangle Pose
The triangle pose is wonderful for opening the hips and strengthening the neck area. The legs are also invited to be strong and stable as the breath flows freely. Steady breath, steady gaze, face soft, we will notice how the feet, ankles, and knees become strong through the balance of this posture. Remember not to lock the knees.
The wall or a chair can be used for support and ease in this posture. Understand the shape of the triangle between the legs, as well as the position of the arms, creating neck support by not dropping the head, throat back to support the neck. We will practice various arm positions, breath flowing, and understanding how different arm movements can invite ease in the shoulder girdle.
Leçon 17
Half Dog Pose
Use the wall for support by placing the hands, in shoulder distance, against the wall, with fingers spread, ensuring even spaces between the fingers and gripping with the pads of the fingers. Listen to your body, not forcing or straining, with feet-hip-distance, knees off lock.
Alternate between half dog and a supported forward bend using the wall as a support for the sacrum - legs wide, head lower than the heart, and using a chair for support. Or the hands can be placed on the thighs. Notice how the inversions can reduce mental chatter in the mind and invite a cooling sensation in the head. Various arm movements will be invited to this pose and also various leg variations to challenge practice toners who would like a more dynamic practice.
Leçon 18
Tree Pose
Allow the wall or a chair to support and invite ease and stability into your practice. Learn how to shift the weight from left to right. This includes various positions to look after the knees and develop concentration, stability, and balance. The practitioner will learn to spread the toes and feel the sense of weight being spread evenly across the foot and toes. Steadiness of gaze will be encouraged to eventually balance without any support. Variations will be offered for different abilities.
Leçon 19
Standing Mountain Pose
Learn to find stability in this pose by alternating various arm movements with balancing postures. Interlock the fingers and extend the arms above the head and also to the side, adding in side bending. Allowing the shoulder blades to travel down the back to create space around the neck. The wall or a chair can also be used for this sequence to support balance. Use the standing mountain to the leg extended behind the body to strengthen the hamstrings and stabilise the pelvis, practicing balance and ease.
Leçon 20
Ankles & Feet
This is a strengthening sequence using the wall or a chair for support. It encourages pulsing up and down while alternating both feet at the same time. This practice gives variations to practitioners and includes toe tapping to the four corners for stability and balance, moving the heels up and down with the breath, and then slowing down the movements for more strength and stabilisation. Can the breath be in time with movement, almost like a moving meditation?
Leçon 21
Supported Forward Bend
Forward bending has a calming effect on the autonomic nervous system, reducing agitation and restlessness in the body. This is a wonderful practice for busy days when the mind is racing, allowing the gentle pressure on the forehead to calm the mind. Cross your legs forward, resting the head on a chair, lounge, or table. If crossing the legs is not available, the practitioner can rest the head on a table with cushions or blankets for comfort. You may also spread the legs wide while supporting the back of the knees with cushions. Exploring even in-breath, even out-breath and then extending the out-breath with support.
Leçon 22
Legs Up The Wall
This practice enhances the blood flow to the legs and the pelvic region, which promotes good digestion and evenness of energy. It is a wonderful after-lunch practice that supports digestion and increases energy levels for the second half of the day. It involves lying on a cushion against the wall, back supported by a blanket, lower legs wrapped with a scarf, and the the belly covered. A weighted blanket will be recommended to increase the experience of breathing in the torso. The head and eyes may be covered to invite stillness in a warm, quiet, and dark environment. The waiting breath will be experienced as we feel the transition spaces between the out-breath and in-breath. We count back from 10 to stillness. The internal gaze looks towards the heart, changing our perspective of the world, allowing more introspection in this pose.
Leçon 23
Bound Angle Pose
Lying back on your bed with two pillows under the back and head and two more pillows, under each knee. Feet are together and the knees are wide to allow a baby back bend and more blood flow into the pelvic region. The body will be covered with a heavy blanket and the eyes covered. Hands on the belly encouraging the centring breath, offering kindness and gratitude to the body. This pose is very soothing and brings lots of blood to the pelvic bowl, supporting digestion and all the systems in the body. Centring breath, 10 rounds and then noticing what you are grateful for in the physical body.
Leçon 24
Supported twist with pillows
Supported twist with pillows, on the floor or bed. Use a few pillows, one under the head and the other pillows underneath your bent leg. Lie on the belly first and then gentle twist to one side using the pillows for support and the opposite arm is wide and open. This pose supports digestion and squeezes the internal organs. When ready, gently changing to the other side and breathing slowly with awareness, allowing the body to be supported and able to rest in a supported twist with props. Eyes closed and face soft. Notice how the breath massages internal organs. Childs Pose or big toes touching, knees wide using pillows on your bed and inviting a restorative yoga pose with the head turned to one side. Chin is down with the back of the neck is long. Head then moves to the opposite side and then hands folded with the forehead resting on the hands which are placed one on top of the other. Feel the belly moving with the breath, a lovely pose to calm the autonomic nervous system, Noticing your own heart beat naturally slows down and cultivating appreciation for having the time and space to rest deeply.
Leçon 25
Chair Yoga
Beginning this practice with some gentle tapping on the body for energising and bringing sensation into the body. Various movements will be explored for practitioners who are wanting to cultivate awareness whilst sitting in a chair or in a work environment. The following areas will be explored, spinal twists, extension of the spine, shoulder openers, leg lengthening and breathing into the hips. The practice will include gentle yoga movements for the neck, joints and supported forward bends with the head lower than the heart. An opportunity to invite ease, even whilst sitting in a chair and being able to invite yoga movements for releasing tension.
Leçon 26
Pranayama Breathing Practices
Learn how to gently stretch the breath through these breathing practices. An exploration of Alternate Nostril breathing, in a comfortable position. Use the thumb correctly to block each alternate nostril and follow the sensations of natural breathing. Exploring where the sensations of breathing are obvious in the body and then inviting the next pranayama practice. Humming Bee Pranayama for calming the mind, making a gentle buzzing sound in the head, whilst the ears are closed with the fingers. This can be practiced in a squatting position and also on a chair or seated on the floor. The attention will reside with the sound in the head and it also encourages the out breath to lengthen or stretch the breath.
Leçon 27
Box Breathing
Inviting steadiness of breath, noticing how we can invite the breath to be even as we breath in, gently hold, breath out and gently hold, using various ratios which suit the practitioner. Using the breath in a gentle way remembering not to force the breath in any way. Exploring what happens when we lengthen the out breath and how this can soothe and calm the autonomic nervous system. Then moving into silent meditation with the bells to absorb the effects of the pranayama practices. Ringing the bells incrementally as a mindfulness bell to watch where the attention is residing at that moment.
Leçon 28
Sitting positions for Meditation
Sit on the floor or chair, to cultivate awareness of body & breath. Encourage a neutral spine, using cushions for support, guidance will be included for the neck and shoulders, placing cushions under arms or hands in pockets. A belly wrap or sarong will also be suggested for anchoring the hands at the abdomen for practitioners who may have neck or shoulder difficulties. Practitioners can lie down or sit against a lounge, straight back chair or use a wall for support. Learning to find comfort and ease in the body, whilst paying attention to the natural breath. The yoga sequences prepares the body to move into stillness and be quiet and attentive. Explain mindfulness meditation, remembering to be here now and to keep coming back to the anchor of breath & body. We simply begin again if the mind wanders, giving instructions around the nature of the wandering mind.
Leçon 29
Lying Down Body Scan
Moving the attention slowly through the physical body, part by part and then moving into stillness and silence, dropping back into the heart of the earth with the out breath. Opening with compassion and wisdom to the language of sensation and touch. The subtle sensations of breathing and how the mind can settle into the body as the object of meditation. Learn to welcome gravity as your friend, an invitation to integrate all of the practices into the body heart and mind. Cultivate an intention of gratitude for the practice and how it supports us into balance an ease.
Leçon 30
Chanting and offering Gratitude
Chanting and offering gratitude to all of the yoga teachers who have passed down this ancient tradition for the last 5000 years. Chanting in Sanskrit and inviting the practitioner to listen to the chant or to join in. Om Shanti, Shanti, Shanti, the universal sound for peace or love. The Gayatri Mantra, the healing chant with an explanation of what the chants mean and how chanting encourages the out breath to lengthen, which calms the autonomic nervous system. An opportunity to experience chanting together and to be present to the vibrations in the body. Also appreciating how these ancient practices support us in modern day living. Chanting to Patanjali & Ganesha, an opportunity to share my own practice in the form of chanting with the yoga Sangha and being grateful for Yoga and how it helps us to be present with the body heart & mind.
