VATA BALANCING HATHA CLASS

The yoga class for balancing the vata dosha will be a mindful practice with the emphasis is on alignment, safety and concentration.  The mood of the class will be focused and equanimous.  The morning class will be held in a well lit room that is very clean and clear without visual distractions. My tone of voice will be direct and confident and compassionate.  The students will feel safe and supported in their practice.  There will also be no music to avoid focus being pulled away from the body.  The practice will include slow and graceful movements and the use of props. Poses will generally be held 3 to 5 breaths while some restorative postures will hold much longer. My clothes will be form fitting and close to the body so that the students can understand the muscles and alignment. My key teaching words will be: calm, slow, steady, grounding, strengthening and consistent. I will encourage the students to practice consistently (at least 4 times a week) at the same time.  Eyes will be open throughout the practice with the drishti focusing on specified drishti of the pose.

EDUCATIONAL THEME: BALANCING VATA DOSHA
- Centering and Equanimity

MUDRA AND AFFIRMATION
- Adho Merudanda Mudra with affirmation: “With a deeper sense of centering, I experience perfect equanimity.”

OPENING BREATHING EXERCISES
- Seated slow rhythmic ujjayi with an even ratio of inhalation and exhalation

WARM UPS (slow and steady with calm deep breathing)
- Garbasnana/Balasana/Child’s Pose
- Side Stretch in Child’s Pose
- Cat Cow
- Tiger
- Bird Dog aka Sun Bird
- Downward Facing Dog with gentle movement
- Downward Facing Dog with 2 blocks under the hands
- Regular Downward Facing Dog
- Plank (modified if necessary) with block under chest
- Regular Plank
- Fore Arm Plank (modified if necessary)
- Dolphin (if available)
- Child’s Pose
- Downward Facing Dog to Standing

STANDING ASANAS
- Tadasana
- Slow Sun Salutations – 3 rounds
- Chair Pose with block between the thighs, Chair Pose without Props
- Standing Forward Bend
- Triangle
- Standing Head to Knee
- Stork
- Vrksasana/Tree
- Prasarita Padottanasana/Separate Leg Forward Fold
- Goddess
- Malasana

FLOOR ASANAS
- Belly Savasana to Crocodile to Sphinx
- ½ Locust
- Navasana
- Lion
- Virasana/Vajrasana with Forward Bend (if available)
- Camel
- Janu Sirshana
- Paschimottanasana
- Supported Bridge
- Viparita Karanni or Legs Up the Wall
- Gentle Matsyasana with attention not to strain the neck
- Tadaka Mudra/Supine Ardha Chandrasana
- Pawanmuktasana to Supine Spinal Twist
- Savasana

PRANAYAMA
- Slow rhythmic ujjayi breathing in Savasana without retention

LONG SAVASANA  (10 to 20 minutes)
- With eye pillow, blankets and bolsters if desired
- Possible Guided imagery of being in a warm, womb-like environment or being supported by the earth.

SO HUM MEDITATION (time permitting)
CLOSING
- Repetition of Adho Merudanda Mudra and “with a deeper sense of centering, I experience perfect equanimity”
- Om Shanti, Shanti, Shanti

END OF PRACTICE
- Vatas should finish practice feeling stable, warm and calm with tension released from the lower abdomen. Ideally, their minds and emotions will feel peaceful, steadied and grounded.