Hatha Yoga (GPT) Audrey & Friends
NAME: AUDREY NG (016-2634560), VANISE (016-2211563), MELISSA (013-6999900) & CECELIA (012-9501022)
TRAINING TIME: WEEKDAYS MORNING 8.15AM
DURATION: 1 HOUR
PACKAGE:
RM250/HOUR (4 SESSIONS, EXPIRED IN 6 WEEKS)
A) RM1000 (4)
(2) 29 & 30/11/2022
(2) 6 & 9/12/2022
B) RM920 (4)
(1) 16/12/2022
(2) 11 & 17/1/2023
(1) 31/1/2023
C) RM1920 (8)
(2) 8 & 9/2/2023
(1) 16/2/2023
(1) 23/2/2023
(1) 1/3/2023
(2) 7 & 14/3/2023
(1) 21/3/2023
WEDNESDAY/THURSDAY/FRIDAY (8.15 AM) (MULTI-LEVEL)
A) GREETINGS, CLASS & SAFETY INSTRUCTIONS | 3 MIN
B) PREPARATORY | 12 MIN
- MIND: SANKALPA
- BREATH: AWARENESS/ UJJAYYI PRANAYAMA (OCEAN BREATH)
- BODY: JOINTS WARM UP
E) CLASSICAL SUN SALUTATION (2X) | 3 MIN
F) SEQUENCE A | 10 MIN
- CHAIR POSE + TWIST
- TREE POSE + COW FACE ARMS
- FIGURE 4 FORWARD FOLD
- EAGLE POSE
F) SEQUENCE B | 10 MIN
- WARRIOR 1 + 3
- LOW LUNGE POSE + BACK BEND + QUAD STRETCH
- LIZARD POSE
- PIGEON POSE
G) SEQUENCE C | 10 MIN
- 1/3 HORSE POSE
- 7/3 EAR PRESSURE YOGA POSE
- 14/3 DANCER’S POSE
- 21/3 FIREFLY POSE
H) COUNTER POSES | RESTORATIVE POSITION | CLOSING & BLESSING | 5 MIN
- SHAVASANA
WEDNESDAY/THURSDAY/FRIDAY (8.15 AM) (MULTI-LEVEL)
A) GREETINGS, CLASS & SAFETY INSTRUCTIONS | 3 MIN
B) PREPARATORY | 12 MIN
- MIND: SANKALPA
- BREATH: AWARENESS/ UJJAYYI PRANAYAMA (OCEAN BREATH)
- BODY: JOINTS WARM UP
E) CLASSICAL SUN SALUTATION (2X) | 3 MIN
F) SEQUENCE A | 10 MIN
- CHAIR POSE + TWIST
- TREE POSE + SB
- FIGURE 4 FORWARD FOLD + TWIST
- EAGLE POSE
F) SEQUENCE B | 10 MIN
- WARRIOR 1
- LOW LUNGE POSE + BACK BEND + QUAD STRETCH
- LIZARD POSE
- PIGEON POSE
G) SEQUENCE C | 10 MIN
- 8/2 WHEEL POSE
- 9/2 DRAGON POSE
- 16/2 KING PIGEON POSE
- 23/2 BHARADVAJHASANA II
H) COUNTER POSES | RESTORATIVE POSITION | CLOSING & BLESSING | 5 MIN
- SHAVASANA
WEDNESDAY/THURSDAY/FRIDAY (8.15 AM) (MULTI-LEVEL)
A) GREETINGS, CLASS & SAFETY INSTRUCTIONS | 3 MIN
B) PREPARATORY | 12 MIN
- MIND: SANKALPA (6/12)
- BREATH: AWARENESS/ UJJAYYI PRANAYAMA (OCEAN BREATH)
- BODY: JOINTS WARM UP
E) CLASSICAL SUN SALUTATION (2X) | 3 MIN
F) SEQUENCE A | 10 MIN
- CHAIR POSE + TWIST
- TREE POSE + SB
- FIGURE 4 FORWARD FOLD + TWIST
- EAGLE POSE
F) SEQUENCE B | 10 MIN
- INTENSE SIDE STETCH POSE
- TRIANGLE POSE
- WARRIOR 3
- FULL SQUAT
- NOOSE POSE
- SEATED SPINAL TWIST WITH A BIND
G) SEQUENCE C | 10 MIN
- 11/1 CROW POSE > SIDE CROW POSE
- 17/1 LEGS BEHIND HEAD POSE
- 31/1 BABY HEADSTAND
H) COUNTER POSES | RESTORATIVE POSITION | CLOSING & BLESSING | 5 MIN
- SHAVASANA
TUESDAY/THURSDAY (8.15 AM) (MULTI-LEVEL)
A) GREETINGS, CLASS & SAFETY INSTRUCTIONS | 3 MIN
B) PREPARATORY | 12 MIN
- MIND: SANKALPA (6/12)
- BREATH: AWARENESS/ UJJAYYI PRANAYAMA (OCEAN BREATH)
- BODY: JOINTS WARM UP
E) CLASSICAL SUN SALUTATION (2X) | 3 MIN
F) SEQUENCE A | 10 MIN
- FOCUS RAISED ARM POSE/8 LIMBS POSE
- TREE POSE + SB
- EXTENDED HAND TO FOOT POSE (SIDE) + GAZE
- EAGLE LEGS
- FIGURE 4 FORWARD FOLD + TWIST
F) SEQUENCE B | 10 MIN
- BEAM POSE + SIDE BEND + BACK BEND
- WARRIOR 1 (ALIGNMENT)/WARRIOR 2 + REVERSE W2/NOOSE POSE
- STANDING BACK BENDING/SEATED TWIST (PREP FOR DRAGON POSE)
- FULL SQUAT
- SEATED SPINAL TWIST WITH A BIND
G) SEQUENCE C | 10 MIN
- 6/12 PLOW POSE
- 8/12 FRONT, OPEN SPLITS & FLYING SPLITS
- 16/12 DRAGON POSE
H) COUNTER POSES | RESTORATIVE POSITION | CLOSING & BLESSING | 5 MIN
- SHAVASANA
TUESDAY/WEDNESDAY/THURSDAY (8.15 AM) (MULTI-LEVEL)
A) GREETINGS, CLASS & SAFETY INSTRUCTIONS | 3 MIN
B) PREPARATORY | 12 MIN
- MIND: SANKALPA
- BREATH: AWARENESS/ UJJAYYI PRANAYAMA (OCEAN BREATH)
- BODY: JOINTS WARM UP
E) CLASSICAL SUN SALUTATION (2X) | 3 MIN
F) SEQUENCE A | 10 MIN
- HEEL RAISES
- TREE POSE WITH TWIST/COW FACE ARMS
- EXTENDED HAND TO FOOT POSE (FRONT/SIDE)
- EAGLE LEGS
- WIDE LEGGED FORWARD FOLD/DOWNWARD FACING DOG
F) SEQUENCE B | 10 MIN
- TWO FOOT POSE (CORE) + ROCKING
- GARLAND POSE + BIND/PLOW POSE
- SEATED BIND/SHOULDER PRESSING ARM BALANCE
- CAMEL POSE
- WHEEL POSE
G) SEQUENCE C | 10 MIN
- 29/11 BIRD OF PARADISE
- 30/11 CROW POSE
H) COUNTER POSES | RESTORATIVE POSITION | CLOSING & BLESSING | 5 MIN
- SHAVASANA
