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Yoga Teacher Resource Series: Yoga Wheel Class Sequence For Absolute Yoga Beginners

2019年12月13日 • Class Sequence • Wellness • Yoga • Yoga Teacher • Yoga Wheel

Yoga Teacher Resource Series: Yoga Wheel Class Sequence For Absolute Beginners

Yoga Wheel Class Sequence + Detailed Cues

These series of yoga sequence and yoga cues blog posts are very useful yoga resources for aspiring yoga teachers to design a yoga wheel class.

This series of yoga wheel class sequence is inspired by our experienced yoga teachers and we also added our favorite poses in them. This class series is designed for beginners only. As we are browsing online, we found it rather difficult to find the full actual yoga wheel class sequence, so we are creating our own very version for all of you yogis who are looking to design a yoga class out there. Feel free to add your own elements to this sequence so you can customize it even more to your own needs. A lot of marathon runners and professional athletes enjoy wheel yoga as wheel yoga is beneficial in many ways.

7 Benefits Of Yoga Wheel Class:

Improve your flexibility
Alleviate your back (upper and lower), and neck pain
Practice balance and patience
Stabilize your mind and body
Enhance your concentration
Make your stronger
Improve your posture

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Class begins now.

A 55 Minute Yoga Wheel Class.

Props:

1 Yoga Wheel
2 Yoga Blocks (optional)

Start with sitting on a yoga block and ask the students to close their eyes and begin to meditate with deep long breaths. Start with inhaling and exhaling and count from 5, 4, 3, 2, 1...etc.

Always ask your students if they have any existing pregnancies, injuries that they might need to tell you. Ask them to raise their hands if they need to notify you. Go around to the student and ask them politely and quietly if they need to inform you of their injury/ pregnancy that can hinder their yoga practice. Give them different variations as needed. Also tell the students not to overextend themselves in case of injury and feel free to sit down or lie down on the mat if they are uncomfortable. Make sure your students all have a yoga wheel and 2 yoga blocks.

WARM UP:

1. Meditation (5 mins)

Sit on a block meditation. Practice deep breathing with closed eyes. Inhale and exhale. Start with an intention for the class and stick with it during the class and also don't forget to close that intention with the class as well.

2. Freestyle Warm Up Stretches (~20 mins total)

- Cat And Cow Poses

Start with your cat pose and look inward and make an U-shape with your spine and hollow back. Exhale, cow pose. Look up and stretch your spine. Repeat two to three times.

- Seated Forward Fold

Start with sitting down and extending your legs forward. Bend forward with a seated forward fold to touch your knees or feet. Bend one leg (right) to your chest and supine twist the right leg to the left and look right. Then, repeat the same on the left side as well.

- Supine Twist Right And Then Left

Rock yourself a couple of times and roll yourself to a seated position. Sit down with a crossed legs with your right leg on top of your left leg and twist to the right side and look right. Press your left elbows on your right knees and hold. Repeat the same on the other side.

- Sun Salutation A

Chaturanga Dandasana

Prayer Pose
Upward Salute (Mountain Pose)
Standing Forward Fold
Plank Pose
Chaturanga
Upward Facing Dog
Downward Facing Dog
Standing Forward Fold
Repeat 2-3 times ~~~

Stand up, start with your hands together at the prayers position and then stretch your arms up and hold at your upward salute/ mountain pose. Lift your hands to the air and then forward fold. Halfway lift, and then forward fold. Try to touch your hands to your toes if possible. Try bending your knees if you can't reach your toes. Grab your opposite elbows and swag side to side, and stay in your rag doll pose. Keep your deep breathing.

Go down onto your plank position and hold for 10 seconds. Drop your knees down and hollow back and chest touch the floor. Keep your chin up and hold your upward facing dog. And then back to downdog. Exhale standing forward fold. Inhale, back to your prayer position, press your palms together. Exhale. Raise your arms up to upward salute. Inhale. Exhale, standing forward fold. Halfway lift, and then exhale, forward fold. Jump back into plank position, hold there for a few seconds. Chaturanga, then upward facing dog and then downward facing dog. Jump to the top of your mat and fold forward. (Repeat 1 more time from the start)

Pose 1: (2 mins)

Double Pigeon Pose (Right Leg on Left Leg)

Start with a double pigeon pose (Right Side) and fold forward.

Lift your head up and look forward, try not to drop your head down and stay alert as you hold your pose.

Pose 2: (2 mins)

Double Pigeon Pose (Left Leg on Right Leg)

Double pigeon pose (Left Side) and fold forward.

Lift your head up and look forward, try not to drop your head down and stay alert as you hold your pose.

Pose 3: (2 mins)

High Lunge (With Wheel Under Your Right Thighs)

Stretch your right thigh muscles, and hamstrings. Deep in hale the new and exhale the old and stale energy.

Pose 4:

(2 mins)

Happy Baby With Your Right Leg

Sink back onto your mat and bend your right knee and get into half happy baby with your right leg.

Pose 5: (2 mins)

High Lunge (With Wheel Under Your Left Thighs)

Stretch your left thigh muscles, and hamstrings.

Pose 6: (2 mins)

Happy Baby With Your Left Leg

Sink back onto your mat and bend your right knee and get into half happy baby with your left leg.

Pose 7: (2 mins)

Right Pigeon (With Yoga Wheel In Front)

Sit back up and bend your right leg towards the left at 90 or 45 degrees. Move your left leg back and bend forward with both hands touching the yoga wheel in front of you. Hold here. Breath deeply.

Pose 8: (2 mins)

Left Pigeon (With Yoga Wheel In Front)

Sit back up and bend your left leg towards the left at 90 or 45 degrees. Move your right leg back and bend forward with both hands touching the yoga wheel in front of you. Hold here. Breath deeply.

Pose 9: (2 mins)

Butterfly Pose And Bend Forward (With Yoga Wheel In Front)

One side only. Look forward and hold for a while and then you can look down and press your chest to the ground.

Pose 10: (2 mins)

Backbend Pose (With Yoga Wheel On Your Back)

This is a chest, shoulder, neck, back and spine extension intermediate yoga pose. Move your yoga wheel to the back of your spine from your lower back to your mid back to your neck and keep it in motion. Raise both hands up and arms backward facing each other and look to the back of the room. Stretch your toes and hold. Bend your legs to gain more stability or extend your legs forward if you can. This pose can release your neck and lowerback pain and it is most yogi's favorite yoga wheel position.

Pose 11: (2 mins)

Plow + Standing Leg Pose (With Yoga Wheel Behind Your Back)

Go into your plow pose or standing leg pose wt your yoga wheel behind your back. Your feet can touch the floor behind your mat if you can. Hold the wheel firmly behind your back to gain stability.

Pose 12: (2 mins)

Plank Pose (With Yoga Wheel Under The Tops Of Your Feet)

Hold your plank pose and try lifting one leg at a time and balance your body and strengthen your core muscles.

Pose 13: (2 mins)

Dolphin Pose (With Yoga Wheel Under Your Abdomen)

Start with your dolphin pose and then slide down. Lay facing down, with your chin pressing on the floor. Keep the yoga wheel on top on your abdomen and your legs will raise up to the ceiling. And hold here for a couple of breaths. Open up your shoulder blades.

Pose 14: (5-10 breaths)

Savasana

Remove all props to the side. Focus on your intention and inhale and exhale to the final resting pose.

THANKS FOR READING! ENJOY YOUR SHOPPING TODAY!

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