Yoga class instruction idea1 – Ashtanga and Yin asanas sequence for menopause & PC shoulder

Samasthiti,
Stand at the top of your mat,
Grab the ground with your toes,
Absorb the energy from the earth,
Palms touch the thighs,
tighten your 3 bandhas
Straighten your spine,
Gaze at nose tips,
Pull your chin,
connect to your deep Ujjyai Breath,

ekam 1 [ekam], Inhale, palms touch, look at your thumbs

dve 2 [dve;], exhale fold forward, hands by your feet, head to your shins

trīṇi 3[treeni], inhale heads up, pushing your palms to lift your head,

catvāri 4[chatvaari;], exhale, walk back (or jump back) to Chaturanga,

pañca 5[pancha], inhale, upward facing dog

ṣhaṭ 6[shat], downward facing dog, exale.
[5 deep breaths here (50 seconds)]
1, (Roll the shoulders open)
2,(heels gently onto the floor)
3, external rotate your shoulders
4, Step each foot alternatively to the ground
5,

sapta 7 [sapta], inhale, Lightly walk or jump to the top of your mat

aṣṭau 8 [ashta], exhale, head down

nava 9 [nava], inhale, stand up, press strong through the legs as your hand reach high with your heads, look at your palms touching,
(rise up reach up, look up,)

daśa 10 [dasha], Samasthiti, exale/

Padangushtasana

Separate your feet, about 2 fists width.
Catch your big toes

ekam 1 [ekam], inhale, head’s up
this is the good time to lengthen your spine and tuck the tummy in
dve 2 [dve;], exhale fold forward

[5 Deep Ujjayi sound breath here (50 seconds)]

1.pull your lower belly in and up to make more distance to fold forward
2
3. gazing up at your nose tip
4.eventually your chest touch your thighs
5.
trīṇi 3[treeni], inhale, half way lift and strengthen your legs, exhale there
Samastitihi

Utthita Trikonasana

step to the right, inhale,
ekam 1 [ekam], arms like a big T
dve 2 [dve;], exhale, pivot the toes to catch the right big toe with peace fingers. Gaze the lifted hand

[5 Deep Ujjayi sound breath here (50 seconds)]

1.you stretch arm away from your arm
2. As you lengthen your arm up gaze at the lifted hand , chin gently turning over the shoulder
3. check the bandhas
4.
5.

trīṇi 3[treeni], inhale stand, pivot the toes
catvāri 4[chatvaari;], exhale, catch the left toes with peace fingers, gaze right hand

[5 Deep Ujjayi sound breath here (50 seconds)]

1.
2.
3. strengthen the legs, stabilise you
4. but also your steady breath steadying you
5.

pañca 5[pancha], inhale stand, nose tip dristi

Samastitihi exhale

Utthita Parshvakonasana

ekam 1 [ekam], inhale, wider step to the right
dve 2 [dve;], exhale, pivot right toes, reach your left arm over your head

[5 Deep Ujjayi sound breath here (50 seconds)]

1. Sink deep into the front thigh
2.
3. strengthen the legs, like your back foot kicking against the wall
4. look up your left hand
5.

trīṇi 3[treeni], inhale stand
catvāri 4[chatvaari;], exhale, left side

[5 Deep Ujjayi sound breath here (50 seconds)]

1. Sink deep into the front thigh
2.
3. strengthen the legs, like your back foot kicking against the wall
4. look up your right hand
5.

pañca 5[pancha], inhale stand.
Exhale, samastitihi

Prasarita Padottanasana C

ekam 1 [ekam], inhale, step to the right,
dve 2 [dve;], exhale, take your waist,
trīṇi 3[treeni], inhale, arms like T
catvāri 4[chatvaari;], exhale, lace behind your back
pañca 5[pancha], inhale , straighten your spine,
ṣhaṭ 6[shat], exale, fold forward,

5 deep breaths here [50 seconds]
1
2.
3.
4,
5

sapta 7 [sapta], gently inhale and come up, keep your hands lace and exhale,
aṣṭau 8 [ashta], inhale , samastitihi

Parshvottanasana

ekam 1 [ekam], inhale, bring your hands prayer behind your back,
step to the right, and pivot the back of your mat, all in one inhale,
dve 2 [dve;],exhale forward, chin over your shin

[5 Deep Ujjayi sound breath here (50 seconds)]

1. this practice strengthen your hips and legs
2. it also opens your wrists after any PC or mobile useage
3.Press elbows to the backwards
4.
5.

trīṇi 3[treeni], inhale, gently, come up and stand ,
pivot in front side
catvāri 4[chatvaari;], exhale, fold over your left shin

[5 Deep Ujjayi sound breath here (50 seconds)]

1. Paragrei Drishti gaze your front toes
2.
3.tummy tuck in and up
4.
5.

pañca 5[pancha], gently inhale stand to Samastitihi
Exhale,

ekam 1 [ekam], Inhale, palms touch, look at your thumbs

dve 2 [dve;], exhale fold forward, hands by your feet, head to your shins

trīṇi 3[treeni], inhale heads up, pushing your palms to lift your head,

catvāri 4[chatvaari;], exhale, walk back ( or jump back) to Ashtangasana (Ashtanga Namaskara or Chaturanga),

pañca 5[pancha], inhale, upward facing dog

ṣhaṭ 6[shat], exale, downward facing dog,

sapta 7 [sapta], inhale, right leg forward, hip square, look at your thumb, warrior 1.

5 Deep Breaths 1, 2, 3, 4, 5, [50 seconds] your shoulder blades down to your sacrum,

aṣṭau 8 [ashta], inhale, keep your hands and straighten your legs, turn back side,
sink Warrior 1 left side
5 Deep Breaths 1, 2, 3, 4, 5, [50 seconds] your shoulder blades down to your sacrum,
inhale,

 nava 9 [nava], exhale, warrior 2, left side, open your leg hips opening,
5 Deep Breaths 1, 2, 3, 4, 5, [50 seconds] your shoulder blades down to your sacrum,
inhale straighten,

daśa 10 [dasha], exhale , keep your arms intact and turn back side, warrior 2 right side, 
5 Deep Breaths 1, 2, 3, 4, 5, [50 seconds] your shoulder blades down to your sacrum,

ekādaśa 11 [ekaadasha] , inhale, up, Hands to the floor, 

dvādaśa 12 [dvaadasha], exhale, pull off your right leg to Ashtangasana (Ashtanga Namaskara or Chaturanga),

trayodaśa 13 [trayodasha] , inhale, upward facing dog

caturdaśa 14 [chaturdasha] , exhale, downward facing dog, for seated asanas)

sapta 7 [sapta], inhale, jump through and sit down, preparing for seated asanas.

Dandasana, hands by your side

5 Deep breath here [50 seconds]

1, lift your chest towards your chin
2, chin down to the chest
3,
4,
5,

We are going to straight to Paschimattanasana A

aṣṭau 8 [ashta], inhale catch your big toes, heads up,
nava 9 [nava], exhale, head down,

Take 5 deep breath [25 seconds]

1,keep your fingers grabbing your toes and spine straight
2,Maybe even your heels come off from the floor
3,when you breath out you move a bit more forward
4,
5,

daśa 10 [dasha], heads up exhale there,

sapta 7 [sapta], inhale jump through, straight legs, sit down,
fold your right leg in the half lotus, take your bind behind the back, catching your front foot
aṣṭau 8 [ashta], exhale fold forward,

[5 deep breath 50 seconds]

1,
2,
3,
4,
5,
nava 9 [nava], inhale,head up, exhale,

caturdaśa 14 [chaturdasha] , inhale jump through, right leg straight this time,
fold your left leg in the half lotus, take your bind behind the back, catching your front foot,
pañcadaśa 15 [pancha dasha], exhale fold

Take 5 deep breath [50  seconds]

1,
2,
3,
4,
5,

ṣoḍaśa 16 [shodasha], inhale head up, exhale there,/

Janu Shirshasana A,
keep the left leg straight,
right foot to thigh, catch the front foot

aṣṭau 8 [ashta], exhale fold.

Take 5 deep breath [50 seconds]

1,
2, Keep externally rotating your right thigh
3,
4,
5,

nava 9 [nava], inhale head up, exhale,

caturdaśa 14 [chatur dasha] , inhale jump through, right leg straight this time,
fold the left foot to the right thigh,
pañcadaśa 15 [pancha dasha], exhale fold

Take 5 deep breath [50 seconds]

1,
2, Keep externally rotating your left thigh
3,tuck the tummy in and forward
4,lengthen your spine and forward more
5,

ṣoḍaśa 16 [sho dasha], inhale head up, exhale there,/

sapta 7 [sapta], inhale jump through, fold right leg and left leg straight,
(Use your belt) and bind your right leg with your right arm, heads up.
aṣṭau 8 [ashta], exhale, head down

5 deep breaths here [50 seconds]
1.Use your right palm to catch your left wrist
2.
3.
4.
5.

nava 9 [nava], inhale, head up and exhale,

caturdaśa 14 [chatur dasha] , inhale jump through, right leg straight left leg bends near your sits bone, bind,
pañcadaśa 15 [pancha dasha], exhale, fold forward,

5 deep breaths [50 seconds]

1. eyes to toes or eye blades or toes
2.
3.
4.
5.

ṣoḍaśa 16 [shodasha], inhale head up, exhale there,

Take your heals close to you
Open your chest, notice 3 bandhas,
open your soles like a book,
look up

aṣṭau 8 [ashta], exhale, fold forward as much as possible,

5 deep breaths [50 seconds]

1. eyes to toes or eye blades or toes
2.
3.
4.
5.

nava 9 [nava], inhale, heads up,
daśa 10 [dasha], exhale, there

Setu Bandha Sarvangasana, lie down.
You can place a block under your tale bone – sacrum.

aṣṭau 8 [ashta], inhale prepare, place your arms under your sacrum
nava 9 [nava], inhale come up,

5 deep breaths here [50 seconds]
1.
2.
3,
4,
5,

daśa 10 [dasha], go down
nava 9 [nava], again, inhale, up

5 deep breaths here
1,
2,
3,
4,
5,

daśa 10 [dasha], exhale, go down,
nava 9 [nava], again, inhale, up,

5 deep breath here,[50 seconds]
1,
2,
3,
4, nose tip
5,

daśa 10 [dasha], exhale, come down,

straight your legs, roll to your side, sit up

(sapta 7 [sapta], inhale to jump through to the sitting, straight legs,)

aṣṭau 8 [ashta], exhale, bring your legs into lotus, your hands to your knees
nava 9 [nava], inhale, touch first and thumb, create chin mudra,

[10 Deep breath here [100 seconds]
1, allow you some time to lengthening your breath
2,Use this time to meditate, tighten mula, Udiyana, throat bandhas
3, make sure the spine as tall as you can, open your chest and chin drop towards your chest
4,
5,
6,
7,
8,
9,
10,

Prepare 2 blocks in front of you
Put your hands on the floor and all fours,
put your elbows on the blocks,
fold your arms backwards and open and sink your chest

we keep this posture for 3 minutes,

Create Diamond shape with your legs
bend forward into yourself.

3 minutes here

Bend your knees and soles together in front of you.
Use your elbow to support your body and lie down
For 3 minutes.

Rest well, cherish yourself, see you next week.