NNU Yoga

NNU Yoga 

Duration: 1 hour

Opening (5 minutes):

• Welcome students and set a positive tone.
• Briefly introduce the class theme: "Exploring the Foundations of Yoga."

Centering and Breath Awareness (5 minutes):

• Begin in a comfortable seated position.
• Guide students in deep, mindful breathing to center and relax.

Warm-Up (10 minutes):

• Gentle neck stretches.
• Shoulder rolls.
• Spinal warm-up (cat-cow).
• Wrist rotations.
• Ankle rolls.

Sun Salutations (10 minutes):

• Demonstrate and guide students through a modified Sun Salutation sequence, emphasizing alignment and breath.
• Repeat for flow and familiarity.

Standing Poses (15 minutes):

• Mountain Pose (Tadasana).
• Warrior I (Virabhadrasana I).
• Warrior II (Virabhadrasana II).
• Triangle Pose (Trikonasana).
• Focus on alignment, balance, and steady breathing.

Seated Poses (10 minutes):

• Seated Forward Bend (Paschimottanasana).
• Seated Twist (Ardha Matsyendrasana).
• Butterfly Pose (Baddha Konasana).
• Promote relaxation and flexibility.

Cool Down (5 minutes):

• Bridge Pose (Setu Bandhasana) or gentle backbend.
• Supine Spinal Twist.
• Deepen relaxation and release tension.

Final Relaxation (5 minutes):

• Savasana (Corpse Pose).
• Guide students into a state of complete relaxation.
• Offer a brief guided meditation or body scan.

Closing (5 minutes):

• Invite students to slowly return to a seated position.
• Express gratitude for their practice.
• Provide resources for further study or classes.

Closing Thoughts (5 minutes):

• Answer questions and offer personal guidance.
• Encourage students to maintain a regular practice.
• End with a final "Namaste."