Chair Flow

I am really excited about the class I prepared for my group of new yogis. This will be the third class I teach them, and I feel like I was able to really put a lot of myself into this flow. The past two classes went well, but I hope that this one blows them away. I developed a sequence to do using folding chairs. The class takes place in the conference room of an office building, so there are tons of chairs at my disposal. Which is great, because I do not seem to have been able to get my other props yet.
The group is a great challenge for me. They come with a variety of ages, abilities, and experiences in yoga. But they all breathe together, and this seems to make them happy. The first week, I did a basic heart-opening class with them. The best part, for me, was the savasana. I taught them to visualize waves of the ocean coming in with the breath, and their bodies sinking into the warm sand on release. For the second class, I tried to help them to develop a sense of balance. (Music theme: funk: think Earth, Wind, and Fire) We started with alternate-nostril breathing (anuloma viloma)for clarity. Then did some plantar fascia release for grounded-ness. I taught them about bandhas, and we did some twisting to warm up. Before I could do much balancing with them, class was over.
This week, I am trying to stick with the plan. I need to accomplish the mission completely before my hour is up! (Music theme: upbeat tempo electronic: think BEW by LAL)

Chair flow:
Seated, palms up, feel breath
Fold over thighs, feel breath in back and in feet
Arms overhead, reach up R then L (alternate)
Archer arms
Twist- grab back of seat, opp. hand to opp. knee (2)
Chest lift- first pulling up from seat grab, then pushing up from palm heels pushing into seat
Kapalbhati
Twisted chair
Seated vinyasa (Up dog= heels of hands pushing up chest)
Lunges- to either side of chair (First no arms, then War 1 arms)
Seated pigeon
Seated eagle
Warrior 2 from seated
Half moon- forearms start on chair- leg out, them open arm up- looking at seat, ?look up
Stand to face chair from side- standing twist- foot on chair- ?lift up ?grab toe ?extend leg out
ABS
knees over hips- engage heels w chair
knees out- engage 5th metatarsal maleolus w chair- twist abs
Restore- feet touch chair legs- knees drop to side
Backbend- bridge- feet inside chair legs
Puppy w forearms on chair
Calves up on seat- lift & drop sacrum
Savasana- Calves up on seat of chair

1 comment:

  1. This class went really well. I actually got everything done within the hour. I am happy with my planning. I had several new students this week, and they really seemed to enjoy themselves. One comment was how relaxed everybody felt afterward. I want to invigorate people a bit though- this class is held in their workplace, so I want them to be ready to be productive when they leave. One thing I felt on my own body after this practice was my pecs- I felt they needed a bit of release. It was an upper-body intense class for sure.maybe table top next to the chair- forearm on seat- twist away to do pecs. Playlist was awesome- people were tapping their feet during poses :)

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