15 Minutes

Question 1

Vinyasa

Answer 1

Orchestrates balance:
Strength and flexibilityy
Lightness and heaviness
Movement and stillness

There is joy in developing our physical bodies, yet to discover vinyasa’s magic we must explore the breath simultaneously

Question 2

The core idea of vinyasa yoga is to shift emphasis from posture to breath and therefore to realise that postures, like all forms, are impermanent

Answer 2

Simultaneous expansion

To not be caught into extremes of body and mind

Place the same importance on vinyasa as on asana

Question 3

Sitting

Answer 3

Let any thoughts drift way and listen only to your body for the next hour

Question 4

Cat / Cow

Answer 4

Comes up on all 4s
Knees underneath the hips

Inhaling drop the belly down and gaze to the ceiling
exhale curl up the spine and draw the navel in, tuck your chin in

Do the same but add the right leg in, extend it behind you, leg parallel to floor
Inhale to lengthen up through the spine

• inhale extend the leg back
  Inhale to reach the arm and leg away
• Exhale curl the knee towards the nose
• squeeze the knee in and sweep the arm back
  and exhale to squeeze it in

Marriage movement with breath

• create an emotional balance
• massages and stimulates your kidneys and adrenal glands

Question 4

Downward dog

Answer 4

• spread awareness through your palms into your fingers

- takes pressure off your heart, as it has to work less to get blood flowing to your brain

Question 6

Rag doll

Answer 6

Allow the head to drop down, you can do this by shaking your head

• clasp your elbows and rock from side to side
• release the arms and take a nice slow roll up

Question 6

Kapalbhati pranayama

Answer 6

• reduces fat from abdominal muscles
• improves blood circulation
• clears our respiratory system
• finish off our warm up with a breathing exercise together with movement

Question 7

Side stretch

Answer 7

Inhale your arms up
Bring hands together, pressing your fingers together
Exhale lean to the right
Inhale up and exhale down to the other side

Question 10

Samasthiti

Answer 10

Stand both feet together 
Legs active
Spine long 
Engage the bandhas 
Breathe deeply 

Arms by your sides
Feel the weight evenly spread between your feet
Relax your shoulders and breathe deeply through your nose

Question 11

Starting SNA

Answer 11

We will now being our SN to set the rhythm of the of today’s practice

Question 13

Side stretch

Answer 13

Inhale arms up
Bring hands together pressing your index fingers together
Exhale lean to the right