50+ Yoga Classes

16 Nov 2021

Spine 6 directions
Graceful Movement Poses
Block between legs:
(back bendings) Arms interlaced behind back: ffold and look up
(side) One arm chandrasana
(Twist) Push air to side twist

(balancing) Raise alternating legs 90º - walk

Block close to one foot:

(Twist) Wide legged twist (one hand up)
(Hamstring) Skandasana

Block at center far away

(extension) reach block as far as possible, back straight

cow ears, neck tuck, chair, Sciatic stretch

Table Top: reach opposite limbs, corkscrew

Lay on belly: reach opposite limbs

reclined figure4

Savasana
Pranayam hands on belly: 3 part breath
 50+ Yoga Classes
5 Nov 2021

Pranayam hands on belly: 3 part breath

Tuck neck flow

Spine 6 directions flows

Ut tadasana -> ffold flow
Chandrasana flow
T arms twist
Angel wings flow, Chair

Low Warriors
Cat/cow, Knee to nose
Warrior2, peaceful, ext sideangle

Triangle
Warrior2, triangle with bind

Balancing Poses
leg swing, leg kick both sides, tree, Raise alternating legs 90º - walk
Eagle, warrior3, dancers

Twist and leg up with strap,

Bridge flow
Block on sacrum raise legs flow

Cow ears
Reclined pigeon and twist

Savasana
 50+ Yoga Classes
29-Out-2021

Pranayam hands on belly: 3 part breath

Spine 6 directions flows

Seated ffold flow, Half lord of the fishes twist flow - leg long
Table top side stretch flow, overing tabletop

Animals Flow
3dog, cobra, scorpion, rabbit, camel, pigeon, fish

3 legged dogs flow

Balancing Poses
Leg swing front and back

Plank, cobra flow, ddog x2

Scorpion
Chair, chair twist

Table top: rabbit

Half camel flow
Full camel maybe use block
Child's Pose,

Block on sacrum raise legs flow

Reclined pigeon and twist

Twist and leg up with strap,

Windshield
Supported fish pose, Hug knees circle both ways

Savasana
 50+ Yoga Classes
26 Out 2021

Pranayam hands on belly: 3 part breath

Spine 6 directions
Easy Seat: side stretch flowing, Twist flowing,
Table Top: cat/cow flowing, reach opposite limbs

Half Splits and Lizard

Table top cat/cow, thread the needle flow
Low lunge knee down, Low Crescent, Low crescent twist
Half splits flow, Lizard

Wide Legged Twist Flow

Ddog, Ffold, tadasana
Wide legged ffold, twist arms up flow, reach each foot

Cat/cow circling the body front and back and reverse

Balancing Poses
Tree, warrior 3

Back Bends Flow (spine 2 directions)

Ut tadasana -> ffold flow
Baby cobra, Sphinx grab leg behind, cobra, half locust pose (arms and legs, both) flow
Child’s Pose

Savasana
Senior yoga

Easy seat

cat/cow spine mobility

Cobra/lay down lower back strength
Table top reach opposite limbs core strength, stability

Tadasana salutes
Tadasana balance on toes balance, extension
Balance lift leg balance
Tree balance
Ffold spine mobility
Wide legged ffold hips and hamstring stretch

cat/cow
Table top side stretch spine mobility
Childs
Cobra

Boat balance, core strength

Seated ffold spine mobility

Bridge
Supine twist with both knees
Hug knees/knees 90
knees90/waterfall