Sets and Sessions

Yoga classes usually last for one hour. Doing an hours worth of postures on ones
own requires a fair amount of knowledge. Study the section on basic principles for reference.

2 Easy Sets or a complete Session for beginner/other levels

An easy session for all levels of students practicing together in the same group. Provides a good overview for beginners and the unfit, and some excellent light practice for the adept. The experienced student may sometimes enjoy a light set without the physical challenges of the more difficult asana. The unfit or beginner might not be comfortable with or capable of the more vigorous training in the company of more experienced practitioners.

Persons of any age and reasonable health and mobility should be able to do both sections below. The sitting sequence is the easier of the two.

Section A and B may be practiced in either order, or separately.

Standing exercises

For strength and flexibility of legs, upper body and spine.

Duration: 15 minutes, allow for roughly 1 – 2 minutes per exercise.

Left to right first row, continue with 2nd row:
The ankle, wrist and back stretch serves as good warm up preparation for this session
or for more difficult asana practice.

Warming up:

Ankles
Wrists
Neck stretch
Side stretches
Back bend
Table stretch
Standing up
Arms down

Triangle arms out
Twist
Forward standing

Conclude this section with either one of the first two forward bends
(standing or sitting) in Section B and relax for 2 minutes in the last posture of Section B.

Floor exercises

For opening of hips and pelvic area, thigh stretch and releasing tension from shoulders, and improving mobility of the spine.

Duration: 15 minutes, allow for roughly 1 – 2 minutes per exercise.

Left to right first row, continue with 2nd row:
The standing double bend concludes the standing set. The entire top row is good warm up preparation for this session or for other more difficult asana practice.

Standing forward
or
Warming up:

Sitting forward
Sitting back bend
Dog stretch
Butterfly

Sitting forward twist
Butterfly 2
Sitting split
Sitting split with twist
Sitting split
Relaxation knees bend

If you started with Section B you may skip the last posture here, then complete Section A with either one of the first two forward bends (standing or sitting) in this section.
Relaxing for 2 minutes in the last posture of B.

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