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YOGA Programs
The yoga programs presented in this site are complete experiences that stretch, tone and strengthen the entire body. They are suitable for beginners and experienced yoga students. Click on a YOGA Program that suits your schedule.
Each program (except for the 10 Minute Yoga Break) consists of four segments:
Centering
and breath awareness to transition from daily activity
Warm
ups—to lubricate the joints and gently get the body moving
Postures
or asanas to stretch, tone
and strengthen the entire body
Deep
relaxation to integrate and savor the work
There
are many styles and formats for teaching yoga and many variations in
teaching classic postures or asanas.
These YOGA programs are
based on Kripalu yoga.
Teaching
tips...
Beginners Enter
a posture exhaling and hold
the posture two or three breaths.
Experienced Hold
the posture at least three to five breaths.
Practice the ocean sounding or ujjayi
breath
ALL Pause
for at least one full deep breath between postures
Click on a program icon to view it's contents.
10 Minute Yoga Break
Centering and Warm-Ups Combined (3 minutes)
- Stand with feet comfortably apart
- Focus on the breath, breathe at least three even deep breaths
- Inhale arms to the side and overhead
- Stretch to right then left
- Clasp hands behind your head
- Open your chest by pressing elbows back and slightly arching your back
- Release
- Swing arms to the right then the left
Yoga Postures or Asanas (7 minutes)
5 pointed star
Rag doll
Wind Relieving Pose
Knee Down Twist
Modified Cobra
Downward Dog
Child
20 Minute Yoga Program
Centering and breath Awareness: (2-3 minutes)
- Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth
- Gradually deepen the breath and elongate your spine
- (Optional) Chant the universal sound of OMM
- Relax a moment, open your eyes
Warm ups: (3-5 minutes)
Standing with feet parallel, about hip-width apart:
- Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso
- Circle your outstretched arms forward and backwards at least three times
- Shake your hands, wrists, elbows
- Swing arms to the right and left at least three times
- Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
Yoga Postures or Asanas (about 15 minutes)
Mountain
Balancing knee to chest
Six movements of the spine
Modified cobra
Downward dog
Upward dog
Child
Wind relieving pose
Knee down twist
Relaxation (as long as you like)
Lie flat on your back, hands at your side, palms up, eyes closed
30 Minute Yoga Program
Centering and Breath Awareness: (3-5 minutes)
-
Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth
-
Gradually deepen the breath and elongate your spine
-
(Optional) Chant the universal sound of OMM
-
Relax a moment, open your eyes
Warm ups: (about 5 minutes)
-
Sit erect with your hands behind your hips to support your torso. Open your legs wide apart
-
Rotate your ankles at least three times to the left and then the right
-
Inhale, point your toes. Exhale, press heels out drawing toes toward the chest. Continue at least three rounds
-
Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings
-
Slowly stand up
-
Circle the knees at least three times to the right then the left. Circle the hips, circle the torso
-
Circle your outstretched arms forward and backwards at least three times
-
Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
-
Stretch arms overhead, arch to left then to right
Yoga Postures or Asanas (about 20 minutes)
Mountain
Half Moon
Tree
Standing Angle
Six movements of the spine
Modified cobra
Seated yoga mudra
Downward dog
Upward dog
Child
Bridge
Wind relieving pose
Knee down twist
Relaxation (as long as you like)
Lie flat on your back, hands at your side, palms up, eyes closed
60 Minute YOGA Program
Centering and Breath Awareness: (5 minutes)
-
Sit in a cross-legged position (or position comfortable for you), close your eyes, focus attention on the breath--breathing in through the nose and out through the mouth
-
Gradually deepen the breath and elongate your spine
-
(Optional) Chant the universal sound of OMM
-
Relax a moment, open your eyes
Warm ups: (about 10 minutes)
-
Remain seated. With hands on knees, rotate torso to the right at least three times, then to left
-
Open your legs wide apart, sit erect with your hands behind your hips to support your torso
-
Rotate your ankles at least three times to the left and then right
-
Inhale, point your toes. Exhale, press heels out drawing toes toward the chest
-
Exhale, bend forward over the left leg. Follow with the right leg to gently stretch the hamstrings. Continue several times
-
Forward bend: grasp calves, ankles or each big toe, exhale and bend towards the floor
-
Bring feet to a wide-stance squat, hands to chest in prayer position
-
Hands to the floor, push hips toward the ceiling, knees bent, hang forward in "rag doll"
-
Stand up slowly
-
Slowly circle the knees at least three times to the right then the left. Circle the hips, circle the torso
-
Circle your outstretched arms forward and backwards at least three times
-
Rotate your head left to right (but not to the back) and then drop your chin towards your chest and do three more neck rotations
-
Stretch arms overhead, arch to left then to right
Yoga Postures or Asanas (about 40 minutes)
Mountain
Palm Trees
Half Moon, Hands to Feet
Standing Angle
Lunge
Triangle
Tree
Eagle
Six movements of the spine
Seated yoga mudra
Modified cobra
Downward dog
Upward dog
Child
Half Locust
Boat
Wind relieving pose
Knee down twist
Half Shoulderstand
Relaxation (at least 5 minutes)
Lie flat on your back, hands at your side, palms up, eyes closed
