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Mullingar Community College 
8-week Yoga programme
 
Tutor: Sheila Rebollo

Week 1 Introduction to Yoga/Abdominal breathing and some of the classical yoga poses
Week 2 Yoga poses for movement of the spine, coupled with yogic breathing
Week 3 Awareness and strengthening of the core with classical yoga poses
Week 4 Integrating the breath and sequencing warm ups and poses
Week 5 Finding space and openness of the hips and freer movement
Week 6 Finding strength, stability and comfort
Week 7 Balancing poses and experiencing “one-pointedness”/ concentration
Week 8 Finding the skills and sequences to practice Yoga safely at home

Classical Yoga  90-minute class
Initial relaxation ( 5 mins)
Breathing (10 mins)
Warm ups and Sun Salutations (10 mins)
Core strengthening (10 mins)
Inversion cycles (10 mins)
Forward bends and back bends (10 mins)
Spinal twists (10 mins)
Standing poses and balancing poses (10 mins)
Final Relaxation and Meditation (15 mins)

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