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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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