Centering

Classes begin with “centering”. This can be seated or standing and generally include some expression of gratitude and setting an intention for your practice. We think about what we would like to achieve or why we have come to our mats. We also calm our minds while we concentrate on our breath. We release tension from our bodies and mentally scan ourselves to see where we might need special attention.

Warm-Up

Warming up the body is essential to avoid injury. We typically start with slow movement in our joints and neck. We also include moving the spine in 6 different directions – flexion, expansion, twisting to the left and right, and lateral bends to the left and right. During warm-up, we like to activate the body and connect with our breath to calm down the mind.

Movement exploration

After warming up, we will explore movement in a combination of different areas of the body such as the core, the lower body, the arms, the shoulders, etc. This is generally where we begin to build some heat in our bodies. It is always encouraged to take rest if anything feels too vigorous.

Other Potential Segments

Other segments of the class vary but generally include some combination of balancing postures, inversions, seated postures and gentle backbends. It is important to note that some poses might not be appropriate for all students and modifications to the poses are offered so that students can try just one or two elements of a posture while avoiding being overwhelmed by fear or limitations.

Wind Down

As we start to wind down, we will generally do some twisting and stretching to provide some counter-movement to the poses we have covered in class. Stretching will also help you feel where you are beginning to make changes.

Rest and Relaxation

We always end our movement with rest and relaxation in “savasana”. This pose is generally taken flat on the back with limbs heavy to the ground. During our rest we can observe where we might have felt some shifts in our bodies and our minds. We can reflect on our practice and just be for a while.

Re-engage

After savasana, we usually briefly re-engage with each other and remind ourselves to take our yoga with us throughout our day!