Documente Academic
Documente Profesional
Documente Cultură
\/'l \ e- � i
10:15 OPENING: Devi Prayer< _minutes Sequence:J Playlist: \ \ Date:
Introductions: Guiding you through your practice minutes
Multilevel class, offer both challenges and modifications + Devi
----._Please listen to your body, knowing when to push _yourself and when to_pull back
It's all about finding your edge, listening to what your body is telling you
You can always find rest in Downward Dog or Child's Pose
I do occasionally move through room to adjust & assist so please give a wave if you prefer that I not adjust you
Connection: Begin in easy seat, hands resting on the knees, eyes gently closed
Begin to turn the gaze inward, checking in with the breath I welt.o""' in Spttce, 'rJel(., o'IM<M' ti l 6'S
Taking the time to fully arrive on the mat in the present moment
Let the shoulders drop back, crown of head floating toward the sky l
)
Relax the face, the jaws, the space between the eyes 1
·B-esgin LO notice th·e sensation of the brea· th as "in fill's the body
Take three deep breaths here, inhaling deeply, exhaling fully
Engage the Ujjayi breath Inhale through nose, exhale with the sound of an ocean wave, or fog frosty window
Focus: .AJVlO-.-GVlt{b-''"°"'. f1 nA,11j $ 1 lln� 1 AvJ��VJ/n lo CI-ea.rev /rv.J�re :s A e,
•1 0\ tS becov-....e Sl
etAn fDr � io \LA.... , ·to Covne r+1) G:'
(} \n � 0 C\, we o..re r-ta-ct-t_1ri5 deep il'ISi e +> Y-e£ vit'\ecf
V'\ Cj e t I'\ ' A '1' 0:; "' _: ,- t r � / 4
� e\ t,t ,I} w
K_V\ovJ, "''\ heV'1 1 rel°'-' "h.e - c
" 1----------
ri .f' t;_d 7V\ o
i v-- ""'- e1r vi" sty- i , - �e cov1s+.n neSJ
,,s cl,· AC-ti n -fr lit\ s- a.,,ol /ht q_,1AeS+ 1D lf.--r.
Q \ n �ovdl., WQ VhvtS e elo � f e-nc,t · b
·-/ifl - t1.-;) W ctA f-1
se--4-J ,e ll·h) �� vJ - e.,r C\
" Av>d -1),\,S ·,� w + 7'1At Aj n Cv.a (<..· I O
A-, t- ,::;(\,A).:;{.!c:'-evi, /')J 'J our I 1 In f J,
yov•f" 0,11..J <e1t1.eS -loev1 a ,.e -to �ee v--
cl � 'I l;J1>--fv\. pt-HjS,t"o
•yo().,\fe pnbo£ lj hetvd- o+- -f'\-\, 3 � -E:�e t,t.,,_l,i.� k- ,'-{s locc;, fed J
i be--tvve e - �e ei e b � (ft v1 d , -1 s 1'--e s .. -t- c,..f I i,, 1 �
1-")
h/!\d �"' -f_ 'f' A_v,J .• ,.._ ''elA.:re ,,_�· W'-OV" ()r e\1e,.,,... JlAS -"\ '' nvv,ct,-, � vt
Son-e-1" �, .......r �I I&. 7h,e_ A ;,;; -fo c'see'' vv;---lv\ Vnore � jv1s+ 1h
<
_
"A VIO\. Vne6 fo pe C-€\ e, fo kVlD , or fo Co
Vl rr
4"lvt y'\ I
5 l t'\''\ k>t> \' e -1¼ e .r. · r J ; I fJ-t': U? vJ ' � d O "Vt t"k ei . I- V" I n
) �,E,,i t ,, rt l
o -r . n---e 1h-e c
Y)
r. .s .{ . t1 11\ le .
�\f' ·-lo loe;tltt u \o o �
�
"�1· cl,,,6'-\(..,
"" he re v-J c�"" w, .S u , '1 · h ,e
f)v-J " -1) OiA.
.
�1'--'iS .t\n--€y- -.....J1Sdo\.,/'\ 1
' ,· ke A... v> � � p-e r Ol + C Cl
+ e ev c,. l•-fe is +die
Intention: Now, we'll lift our arms �kyward, bringing the palms to touch and pulling them close to heart
ll'le\covn(.. Still.-,.,e S ;.,,fo '-jour prac--t,·� or
center. If you like you can-\et your own intention or dedication for your practice. Any word or phrase that
embodies your highest intention. You can return to this thought at any time. 10:20
1. Seated Stretch, Warming 2. Sun Salutations
Songs:QM ni , �d-Me 5 · 2.. D Songs:Wvii-+e t= 1a ½ 00 1h;tTh Lf. 2.. b
� f-f ,rq G t:o 0
O NCc K.. RO l $ , S\rto .ld-e/' � �� l · ee-t
V)+e r lot.Ce \--\-ztvid-s
,
b \
- "' . -
3. Stand-ing Lunges, Warriors 4. Standing Balance
..
--------
Songs:1he °'vio.s+ I V1 Sicle �- l°I K lnv\l�, .S,tu..-,, ) .S1, Songs: U.j t1,vt 1111'1-o 3 .c;.3 g-e+ � , 1...1,,0
0 DOW-f\ Do (} ea \C:, - "'e-,
0
rr1rl r., 0,µr"I ()t: __ J)-,; 0 r \.LI'\ r
- \<.v;ee to 2 ...-,,i e e, 3 )<: I:' 0 , · " o b s
..:;'-\ef' -tn In to o.l L '/l� -t • • - re 1-eu e c;tr� - FL-- � 0 +-
� "v.J3 s/ovJl 0 w / C-<.>VLfv-o 1
r ��:
- Pb\l t•.... e-e..J..
p�\•N>.$ -tv � r cl ev:;e - 3 bY-e. ¾ - C V,Cl It'.- el� \ I /11·/'\J I.,{ If -I 11' t-,· ('IJ r
. Bre6t'fvle 1 0'h:, 3 f - "' c � ir&--
4 ...., -t Pp Y-)l\ N -,r
'
•
Q L ·1 2. ('.'.:l {' d
;' I (1 +- -fvv
., J � -Po J
Ol\,1a, ,de_.
e fi.,,.f'"vJtl--{0- A lei- "'1/ sw I�
r� IA$'
5. -Gore Work.i-----------=------ff,6. Plank Series, Arm Balances
Songs: l'vhr,si ble St.A 3·'-t� Songs:Tt>wt-0<YZM] 2.57 !he F )c� • 4
o T.x> l-p\,-\ in V\ Nbv.v\:::.l
-- cb ,.__ Sh..o\).., J.e r �
r
} C oV'l D I
--
_ '\ i
,,._J "�
t. fY1,D\f-e , � [I]
90 ° �al\_ cg.c··hce,
/ - ?e OC(G- o,
\ I
- Y}
----- �
VI
athe..- ...,, 1 e e
19 �1) ...\. V tl.S(,l ti,.._
' { .b r>:J [S'\<Zct�
I 0 & d I .v\ K_ 0� /lg,._,
- -J--V.,-f £ el O \JC '-
D I\�/" s acll- - (}. 'fVV\S vJ ret.f> v, _,.,d��-rJl- :f\-,.
.., + ,ee �
Seot+eo\ '/z.._ G·
0
fu/0
.
y- M.f\..S l-ie�e t
, ✓ /) - W\'2 ,-+C\.+.· ;""), I
r
""""-re 10 r--t'\ A f"A t,S".,:\�e -- fu""- il,--1..S boo1c-,, Mf/t """
. Gj TR'SS "-- WC\.--r-t:5> n �ss