PERSONAL TRAINING (HATHA YOGA) | YUN

Personal Information
Name: Yun
Date of Birth (dd/mm/yy): 20th April
Occupation:

Questions:
1) Setting goals: To improve in overall alignment in Hatha Yoga asanas

2) Have you been doing any movements/exercises lately? Pilates, cardio & weight training

3) History of injuries? Wrist (after giving birth) and Ankle (recent and have recovered)

Personal Training Package Information

A) Total 8 sessions (RM140/session), expired in October 2022
Purchased on the completion of first session on 22/08/2022, full payment of RM1120 (Reference No. 2208202201)
Tentative Training Day & Time: Every Monday at 10am

B) Total 8 sessions (RM140/session), expired in February 2023
Purchased on 15/11/2022, full payment of RM1120 (Reference No. 1511202201)
Tentative Training Day & Time:

PACKAGE 2 (NOVEMBER 2022)

14/11/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    – Hamstring Stretch & Shoulders Stretch
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Tree Pose
    – Extended Hand to Big Toe Pose (Front & Side)
    – Eagle Pose
    – Hand to Foot Pose
    D) Core: –
    E) Back Bending:
    – Wall Exercises to Warm Up Shoulders & Back
    – Wheel Pose
    G) Side Bending + Twist:
    – Cow Face Arms + Side Bends
    – Biceps & Shoulders Stretches
    H) Forward Bend + Hip Opening:
    – Seated tree pose with shoulder stretches
    I) Inversion:
    – Baby headstand against wall
    – Introduction to single leg from baby headstand
    J) Restorative:
    – Shavasana

12/12/2022 (Monday)
10.00am (1 hour)
Attending with niece (Lyn)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Heel Raises
    – Tree Pose
    – Chair Pose with twists
    – Hand to Foot Pose
    – Intense Side Stretch Pose
    D) Core: Boat Pose + Two Foot Pose
    E) Back Bending:
    – Camel Pose
    – Bridge Pose + Wheel Pose
    G) Side Bending + Twist:
    – Beam Pose + SB + BB
    – Noose Pose
    H) Forward Bend + Hip Opening:
    – Shoulder Pressing Pose
    I) Inversion:
    – Plow Pose
    – Counter Stretches
    J) Restorative:
    – Shavasana

12/1/2023 (Thursday)
8.30am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    B) Classical Sun Salutation (2x) + Sun Salutation A (1x)
    C) Standing Asanas:
    – Heel Raises
    – Chair Pose + Twist
    – Tree Pose(Level 1)
    – Figure 4 + FF 
    – Cow Face Arm + SB
    – Hand to Foot Pose
    D) Core: – 
    E) Back Bending: –
    G) Side Bending + Twist:
    – Sequence 1
    – Intense Side Stretch Pose
    – Triangle Pose
    H) Forward Bend + Hip Opening:
    – Seated tree pose with shoulder stretches
    – Hamstring Stretches
    – Hero stretches
    – Slant Board Stretch
    -SMR Release
    I) Inversion:
    – Plow Pose
    J) Restorative:
    – Shavasana

30/1/2023 (Monday)
8.30am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    B) Classical Sun Salutation (2x) + Sun Salutation A (1x)
    C) Standing Asanas:
    – Warrior 1 + Tree Pose Lvl 1 + HTF Pose
    – Warrior 2 + Tree Pose Lvl 2 + HTF Pose
    – Warrior 3 + Tree Pose Lvl 3 + HTF Pose
    D) Core: 2 Foot Pose
    E) Back Bending: –
    G) Side Bending + Twist:
    – Open Splits + SB + FB
    – Supine Spine Twists
    H) Forward Bend + Hip Opening:
    – Included Above
    I) Inversion:
    – Plow Pose
    – Handstand
    J) Restorative:
    – Shavasana

13/2/2023 (Monday)
8.30am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Preparation Poses for Natarajasana
    D) Core: –
    E) Back Bending:
    – Sphinx Pose
    – Cobra Pose
    – Single Arm Bow Pose
    – Natarajasana with strap (Peak Pose)
    G) Side Bending + Twist: – (Joints Warm Up) 
    H) Forward Bend + Hip Opening:
    – Included Above
    I) Inversion:
    – Plow Pose
    J) Restorative:
    – Shavasana

20/2/2023 (Monday)
8.30am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Preparation Poses for King Pigeon Pose
    D) Core: –
    E) Back Bending:
    – Sphinx Pose
    – Cobra Pose
    – Bow Pose
    G) Side Bending + Twist: – (Joints Warm Up) 
    H) Forward Bend + Hip Opening:
    – Pigeon Pose
    I) Inversion:
    – Plow Pose
    J) Restorative:
    – Shavasana

*Strained right shoulder, continue with ball SMR and stretches

12/03/2023 (Monday)
8.30am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Heel Raises, Tree Pose with Side Bending
    – Chair Pose with twist
    – Standing Quad Stretch
    – Dancer’s Pose Variation from previous pose
    – W2 & Side Angle Pose
    D) Core:
    – Boat Pose (Progress to straighten legs)
    E) Arm balance:
    – Side Crow Pose + Flying Split Pose*
    F) Back Bending:
    – Camel Pose
    G) Side Bending + Twist:
    – Side Beam Pose
    H) Forward Bend + Hip Opening:
    – Head to knee pose
    I) Inversion:
    – Plow Pose
    J) Restorative: –

27/03/2023 (Monday)
8.30am (1 hour)

ABSENT

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Heel Raises, Tree Pose with Side Bending
    – Eagle Pose
    – Intense Side Stretch Pose
    – W1 + BB
    D) Core:
    – Boat Pose (Progress to straighten legs)
    E) Arm balance:
    – DD
    F) Back Bending:
    – Wheel Pose
    G) Side Bending + Twist:
    – Side Beam Pose (SB + BB)
    H) Forward Bend + Hip Opening:
    – Head to knee pose
    I) Inversion:
    – Plow Pose
    J) Restorative: –
PACKAGE 1 (AUGUST 2022)

22/08/2022 (Monday)
10am (1 hour)

  1. Consultation
  2. Hatha Yoga
    A) Mind, Breath & Body Preparation | Joints Warm Up
    B) Classical Sun Salutation (1x)
    C) Standing Asanas:
    – Heel Raises, Tree Pose with Side Bending
    – Chair Pose with twist
    – Eagle Pose (Level 2)
    – Hand To Foot Pose
    – Intense Side Stretch Pose
    D) Core:
    – Boat Pose (Progress to straighten legs)
    E) Arm balance:
    – Crow Pose (Well done!) *Additional to today’s program along with headstand prep check & handstand kick up check
    F) Back Bending:
    – Camel Pose (Level 1)
    G) Side Bending + Twist:
    – Seated Spinal Twist
    H) Forward Bend + Hip Opening:
    – Head to knee pose
    I) Inversion:
    – Plow Pose
    J) Restorative: –

29/08/2022 (Monday)
10am (1 hour)

  1. Review on ardha sidhasana & chin mudra position
  2. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up
    B) Classical Sun Salutation (1x)
    C) Standing Asanas:
    – Heel Raises (with eyes closed)
    – Tree Pose
    – Extended Hand To Big Toe Pose
    – Chair Pose with twist
    – Hand to Foot Pose (Parallel & Wide Legs)
    – Garland Pose
    – Noose Pose
    D) Core:
    – Boat Pose (Progress to rock and straighten legs)
    E) Back Bending:
    – Bridge Pose (with yoga block)
    – Wheel Pose (with assistance)
    G) Side Bending + Twist:
    – Pigeon pose to Mermaid Pose Prep
    H) Forward Bend + Hip Opening:
    – Seated Forward Fold
    I) Inversion: –
    J) Restorative:
    – Shavasana

5/09/2022 (Monday)
9.45am (1 hour)

  1. Yogic Breathing & Ocean Breath
  2. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up | Focus on shouders release (Cow Face Arms & Level 1 Eagle Arms)
    B) Classical Sun Salutation (1x)
    C) Standing Asanas:
    – Tree Pose
    – Eagle Pose (with barre support)
    – Standing Figure 4 Pose
    – Hand to Foot Pose
    – Garland Pose
    – Noose Pose
    D) Core:
    – Plank (To review on alignment during joints warm up)
    E) Back Bending:
    – Cobra + Low Lunge Pose
    – Bridge Pose 
    – Wheel Pose (with assistance) | Great Improvement!
    G) Side Bending + Twist: – Adjustment during noose pose
    H) Forward Bend + Hip Opening: -Adjustment during hand to foot pose, tree & eagle pose
    I) Inversion: –
    J) Restorative:
    – Shavasana

12/09/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up | Focus on hips (Seated Tree Pose, Eagle Pose & Internal Rotation of both legs)
    – Focus on Figure 4 legs
    B) Classical Sun Salutation (1x)
    C) Standing Asanas:
    – Eagle Pose with Barre
    – Standing Side Bending
    – Hand to Foot Pose
    – Full Squat
    D) Core:
    – Focus on 8 limbs pose adjustment
    E) Back Bending:
    – Standing Back Bend
    – Bridge Pose 
    – Wheel Pose (without assistance) (Well done!)
    G) Side Bending + Twist: – Standing Side Bending (Hips aligned)
    – Standing Wide Legged Spinal Twist
    H) Forward Bend + Hip Opening:
    – Seated Forward Fold (Chicken Wings Arm)
    I) Inversion: –
    J) Restorative:
    – Shavasana

19/09/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up | Focus on hips (Double Pigeon Legs)
    – Checked on All 4 Knee to Nose
    – Focus on transition from Mountain Pose to 8 Limbs Pose and to Cobra Pose
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Tree Pose + Side Bending (Checked on Hips)
    – Eagle Pose
    – Warrior 3 (Alignment & Barre Assisted)
    D) Core:
    – Focus on 8 Limbs Pose Alignment during Joints Warm Up
    E) Back Bending:
    – Wall Back Bend
    – Wheel Pose
    G) Side Bending + Twist: – Beam Pose + SB + Single Arm Twist
    – Seated Spinal Twist with Bind
    H) Forward Bend + Hip Opening: –
    I) Inversion:
    – Plow Pose
    J) Restorative:
    – Shavasana

16/10/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    – Vajrasana Pose
    B) Classical Sun Salutation (2x)
    – 8 Limbs Pose
    C) Standing Asanas:
    – Tree Pose (3 Levels)
    – Eagle Pose (Facing Barre & in the centre)
    – Wide Legged Forward Fold + Twist
    D) Core:
    – Plank (Joints WU)
    E) Back Bending:
    – Bridge Pose
    – Wheel Pose
    G) Side Bending + Twist: – Beam Pose + SB + Single Arm Twist
    – Seated Butterfly Spinal Twist with Bind
    H) Forward Bend + Hip Opening: –
    I) Inversion:
    – Introduction to Headstand
    J) Restorative:
    – Shavasana

31/10/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    – Hamstring Stretch & Quads Stretch
    B) Classical Sun Salutation (2x)
    – 8 Limbs Pose
    C) Standing Asanas:
    – Tree Pose
    – Eagle Pose 
    – Figure 4 Forward Fold
    – Wide Legged Forward Fold + Twist
    D) Core: –
    E) Back Bending:
    – Wall Exercises to Warm Up Shoulders & Back
    – Wheel Pose
    G) Side Bending + Twist:
    – Cow Face Arms + Side Bends
    – Biceps & Shoulders Stretches
    H) Forward Bend + Hip Opening: –
    I) Inversion:
    – Introduction to Headstand (Progress to baby headstand against wall)
    J) Restorative:
    – Shavasana

7/11/2022 (Monday)
10.00am (1 hour)

  1. Hatha Yoga Program
    A) Mind, Breath & Body Preparation | Joints Warm Up 
    – Hamstring Stretch & Quads Stretch
    B) Classical Sun Salutation (2x)
    C) Standing Asanas:
    – Tree Pose
    – Eagle Pose 
    – Figure 4 Forward Fold
    – Wide Legged Forward Fold + Twist
    D) Core: –
    E) Back Bending:
    – Wall Exercises to Warm Up Shoulders & Back
    – Wheel Pose
    G) Side Bending + Twist:
    – Cow Face Arms + Side Bends
    – Biceps & Shoulders Stretches
    H) Forward Bend + Hip Opening: –
    I) Inversion:
    – Baby headstand against wall
    J) Restorative:
    – Shavasana