Your Yoga - Your
Class
Guidelines: 
Come to class prepared:
BE on time or 10 minutes early. If you must come in late PLEASE do it
quietly!!!
Show respect for your fellow classmates.
Remember you will need:
Your mat, strap, block and
shavasana blanket. Have an empty/or near empty stomach
(eat your last meal 1 1/2 -2 hours prior to class) have bare feet, and an open
mind.
PLEASE NO
chewing gum! TRY to drink your water before or after class, water
bottles can condensate on the floors or possibly get knocked over.
Explore:
Your emotions and your energy level. If you have recently been sick, take it
slower
than you may normally. Allow the breath to expand through your body exploring for
any tightness
sore
muscles or injuries.
Feel the expansion of the body on the inhale a gentle contraction of the body on the
exhale. Become aware!
Give your class an Intention:
Examples: try calming a long and tiring day - enjoy an hour away from the kids -
maybe work on your strength and flexibility - relieving your stress level is
always
good.
Make each class yours!
During warm up:
Assess the state of your body TODAY- you will never have two classes exactly
alike become aware of what you are FEELING NOW. Remember: your body is
continually changing - yesterday’s forward bend, warrior or triangle may be a
little harder than normal or maybe
even a little easier today. NEVER try to work harder - always stay within your ability
and comfort level.
Asana: (posture/pose)
NEVER: hold your breath during an asana - when cued for an inhale or an exhale, wait
until you are ready for that next breath and then continue - if you are
breathing hard you
are working to hard, your breath should be full and easy. Remember: all uplifting
movements are done with an inhale
and all forward bends or inward movements are
done with an exhale. Also, you inhale on the stretch and exhale on the release
taking the stretch a little
deeper. If you EVER feel uncomfortable in a posture DO NOT
DO IT!! Ask if there is another
variation of the asana you can try. Learn the names for the postures, you
won’t have to watch for demonstrations or listen for instructions - you’ll
already know and be ready.
Leave your EGO at the door!!!
Do not compare yourself to another participant
-you are in this class for YOU not for them! Remember: yoga is non
violent, take yourself to the edge. NEVER into PAIN. There is
NO gain with PAIN in YOGA.
Sweat:
Yes,
you will. No one ever said yoga was not exercise.
Bring a small hand towel and dry your hands, wipe your forehead and dry your mat if necessary.
Vinyasa:
The movement or flow of postures: NEVER - tire yourself out or feel PAIN - be comfortable
in the asana - feel a good stretch and release.
Concentration
or being fully present is your
best friend. Try to keep your
mind from wandering. Remember:
you can always use
child’s pose as a resting position.
Shavasana:
(relaxation)
Try to first focus on your breath without trying to control it. The idea is to RELAX! Stay
with your breath or heartbeat, going deeper and follow their
rhythm. You can follow the music and let it sooth your soul, letting go of all the chatter in your mind. Release all
the tension from the muscles you have worked during class.
When returning back from relaxation - take it slow - stretch randomly and enjoy what you are feeling. When you
roll to your right
side, remember to take two deep, slow breaths before coming up and
finding a comfortable seated position.
Ground your sit bones, rest your hands in your lap
and EXPLORE. Realize what this class has done for your mood - emotions - enjoy the
sensations coming from your body and mind.
THANK YOURSELF for coming to class. After all, you could have spent this class time sitting on the couch!!
Namaste'
Cheri
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