Your Yoga - Your
Class
Guidelines: 
Namaste’
I honor the
place in you where the entire universe resides.
I honor the place in you of light, truth & peace
I bow to
your Devine spirit, to your inherent goodness and to the
sunshine
that radiates from your heart.
When we meet, may our souls touch and truly know one another.
Author unknown
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 and a blanket for shavasana
(final relaxation period.) 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 floor 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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