For the first week of Yoga 101 we will focus on connecting movement to breath, spinal alignment & movement and learning Warrior 2:

EASY SEAT

CAT/COW

CHILDS POSE

3 PLANES OF SPINAL MOVEMENT

STANDING FORWARD FOLD/ HALF FORWARD FOLD

STAFF POSE

SEATED FORWARD FOLD

MOUNTAIN POSE

SUNBURST

TREE POSE

WARRIOR 2

3 PART BREATH

For week 2 we will learn Down Dog and Crescent Lunge and build off of our Warrior 2 foundation explaining the difference between neutral and externally rotated standing poses.

DOWN DOG

LOW LUNGE

CRESENT LUNGE

NEUTRAL VS EXTERNALLY ROTATED

WARRIOR 2

REVERSE WARRIOR

EXTENDED WARRIOR

TRIANGLE

HALF MOON

BOX BREATHING

For week 3 we will explore Warrior 1 as well as different backbends. We will also learn the importance of neutral and counter poses after doing backbends.

PUPPY DOG

SPHYNX

COBRA

UP DOG

CHAIR

WARRIOR 1

PYRAMID

HUMBLE WARRIOR

BRIDGE

DANCER

UJJAYI BREATH

For week 4 we will focus on the hips, learning the different movements of the hip and how to stretch all of the muscles around it.

HAPPY BABY

FIGURE 4

BUTTERFLY

LOW LUNGE/ HALF SPLIT

LIZARD

PIGEON

DEER POSE

EAGLE

ALTERNATE NOSTRAL BREATHING

For our final week we will learn Sun Salutations A & B by review poses from the first 4 weeks and adding in Chaturanga and how to step forward from down dog.

SUN A

SUNBURST

MOUNTAIN

FORWARD FOLD/ HALF FORWARD FOLD

CHATERUNGA

UP DOG/ COBRA

DOWN DOG

SUN B

CHAIR

STEPPING FORWARD FROM DOWN DOG

WARRIOR 1