GIS Beginner Class - Day 3 (Nov 11)

FLOW OF THE CLASS

Recap on 3 types of GROUNDING – (1) feet close, (2) leg length, and (3) wrist-to-wrist length (while arms extended to side)

Sit in easy pose, relax yourself

Rub palms to generate energy, and press to the chest bone
Chant OM x 3 times

Full body breathing exercise - abdomen, chest bone, collar bone

Left & right nostrils breathing (left hand Gian Mudra on left knee, right hand Vishnu Mudra to facilitate breathing)

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Warm-up flow

Sun Salutation (Classical) x 3 sets

Sun Salutation (Upgrade Caterpillar to Chaturanga Dandasana, Cobra to Upward Dog) x 2 sets

Revisited some poses we learned in 2nd lesson:

Triangle (Trikonasana)
Warrior 2 (Virabhadrasana II)
Standing Side Stretch (Parsvakonasana)
Reverse Warrior 2

Moved on to Hip Opening Poses:

(New pose) Brahmasana (Half Lotus) + camel ride
(New pose) Gomukhasana (Cow Face Pose)
Baddha Konasana (Cobbler’s Pose) + camel ride
Ardha Padmasana (Half Lotus with One Leg Extended Forward) + forward bend


Rest in Corpse Pose (Savasana)


NEW POSES WE LEARNED

Four-limbed Staff Pose (Chaturanga Dandasana)

Upward-Facing Dog (Urdhva Mukha Svanasana)

Half Lotus (Brahmasana)

Cow Face Pose (Gomukhasana)


Cow Face Pose - from back