Yoga
4-week online Office Yoga course
This course is designed to take place over 4 weeks. The principles of Yoga will be taught and explained, then each week you will be shown how to carry out various Yoga exercises. Gradually, as you gain confidence, the types of exercises will be expanded upon so that you are proficient in a wide range of exercises all designed to take place both when standing and sitting on a chair. This is a gentle class suitable for all levels including those with no prior experience. This course consists of 4 separate videos.
Week 1: Foundational movements to build strength, stability & focus
- Introduction and health and safety
- Opening movements
- Whole body movements
- Standing postures
- Balance sequences
- Breath awareness
Week 2: Waking Up – practices to enliven and uplift
- Opening movements
- Whole body movement
- Standing postures
- Balance sequences
- Breath awareness
Week 3: Practices to build awareness of core, pelvis and of moving with ease
- Opening movements
- Breath practice
- Movements to include: Cat, Standing for “the flow”, Runner position, Triangle variation, Wide-legged forward bend, Rainbow twist and Half-moon balance practice
- Sitting in chair for cat and shoe-lace pose
Week 4: Finding your flow – practices to enhance a feeling of “flow” and boost focus
- Opening movements in standing
- Repeating stepping forwards and backwards and arm swings as in video 1 plus
- Sun salutation variation to emphasise flow
- A sequence of previously learned movements with the added challenge of transitioning smoothly from one to the other while maintaining steady breathing and calm focus
- A breath/body meditation to close
Introduction to Office Yoga video class
- Benefits of Yoga
- Guiding principles of Yoga
- Health & Safety
- Seated positions
- Demonstration of main exercises
- Body Scan