Hatha Yoga Fundamentals Course

*This Hatha Yoga Foundational and Fundamentals course is ideal for complete beginners or for any seasoned student who wishes to refresh their practice with a new perspective or refine their existing practice.

This course has been specifically designed to focus on different aspects of the Asana (posture), from standing, (supported) inversions, twists to seated postures. It will be a detailed week by week Hatha class breaking down different postures so you are equipped with the knowledge and confidence to stay safe with your practice preventing injury, improving alignment and freeing up stagnation in the energetic body.

Each week, will be a complete class with special focus either on certain Asanas (see weekly schedule below*)
We will also address the Breath in the practice of Pranayama (Breathing techniques) and how you can use the breath to support your practice and your life.

WEEK ONE:
What is Yoga?
Brief description of the Eight Limbs of Yoga and bringing yoga to Life and taking it off the mat.
Release held tension / Limbering up
Diaphragm(Belly) breathing & Three part Energy(ladder) breath
Victorious breath (Ujjayi pranayama)
Poses covered:
Child pose (Balasana)
Cat/Cow (Marjaryasana & Bitilasana) and variations
Downward-facing Dog (Adho Mukha Savasana)
Plank (Kumbhakasana)
Low Lunge (Anjaneyasana)
Corpse pose (Savasana)

WEEK TWO:
Finding your Feet. Importance of Foundation & Alignment - Effort & Ease
Standing postures (part 1):
Mountain Pose (Tadasana)
Side-Angle, (Parvokanasana)
Triangle (Tikonasana)
Warrior II (Virabhadrasana 2)
Chair (Utkatasana)
Tree (Vrksasana)

WEEK THREE:
Review and consolidation of Week 1 and 2 into a Sun Salutation (Surya Namaskar) sequence.
Standing postures (part 2):
Warrior I & III, (Virabhadrasna 1 & 3)
Half Moon (Ardha Chandrasana)
Standing forwardfolds/Intense Side stretch pose (Parsvottanasana)
Eagle pose (Garudasana)

WEEK FOUR:
Seated postures and forward folds (FF) - Single leg FF (Parvottanasana)
Boat (Navasana)
Staff pose (Dandasana)
Seated forward-fold (paschimottasana)

WEEK FIVE: Twists.
Standing & Seated poses(covered in previous weeks) with a Twist
Parivrtta (revolved) - Half Moon / Extended Side Stretch / Chair / Triangle.
Seated half-twists (Ardha Matsyendrasana)
Bound Sage Pose (Marichyasana)
Supine Revolved Abdomen pose (Jathara Parvartanasana)

WEEK SIX: Consolidation of previous 5wks plus focus on Backbends, closing with Forward Folds.
Bridge pose (Setu Bandha)
Locust and variations (Salasbhasana)
Cobra (Bhujangasana)
Camel pose (Ustrasana)
Bow pose (Dhanurasana)
Wheel (Urdhva Dhanurasana)
Dancers pose (Natarajasana)

WEEK SEVEN:
Inversions & using supports:
Shoulderstands (Sarvangasana)
Legs up the wall (Viparita Karani)
Plough (Halaasna)
Fish (Matsyasana)
Crane (Bakasana)

WEEK EIGHT:
Partner Yoga

WEEK NINE:
Developing your own practice. Bringing it all together: Know the rules to sequencing, mobilsing the major joints hips and shoulders into practice.
Further study and practises in Pranayama. Utilising your breath to thrive not only to survive.
E.g.
Alternate Nostril Breathing (Nadi Shodhana)
Lion's Roar
Cooling breath (Sitali and Sitkari)

WEEK 10:
Introduction to Meditation. Developing a meditation practice: How to sit comfortably etc.

* Schedule subject to change, depending on participants and energy levels of those attending each session.