初心者のためのヨガ: ガイド付き練習付き 8 週間基礎コース

This 8-week course combines class discussion with guided yoga practice to explore yoga basics, giving attention to a specific area of the body each week before bringing everything together in a final week of flowing practice.

Weekly Class Format (1 hour)
- Overview of the week's focus: Where in the body are we focusing our attention and energy this week? Which muscles will we be using as we practice yoga this week?
- Overview of key yoga poses for the week: 3-4 poses to focus our attention on a specific area of the body. The instructor will demonstrate each pose and answer any questions before guided practice.
- Warm-up and guided practice: Participate in a 40-minute guided yoga class practicing the week's 3-4 poses.
- Cool-down and reflections: Engage in discussion with your instructor and peers to reflect on the week's poses.

Weekly Overview
Week 1: Establishing a Firm Foundation - Standing Poses (focus on strength in the legs)
Week 2: Yoga Poses for Stability (focus on strength and flexibility in the hips)
Week 3: Twists (focus on strength and flexibility in the waist and spine)
Week 4: "Heart Openers" (focus on the lungs and deep inhalation)
Week 5: Relaxing the Shoulders (focus on shoulders and neck)
Week 6: Forward Folds (focus on bringing the head towards the feet)
Week 7: Deep Stretching (focus on quieting the mind while stretching)
Week 8: Full Balance - A flowing practice incorporating aspects from the previous seven weeks

No Yoga Experience or Specialized Props Required
New to yoga? Welcome! This course is designed to welcome yogis of all levels, whether you've never reached for the sky before or can easily wrap your arms around your ankles.
Don't have yoga props? That's okay! We'll learn to modify poses to fit each individual’s range of motion. You do not even need a yoga mat to begin a healthy practice. In fact, I'll often practice and demonstrate poses without a mat to show students that you can do yoga with absolutely no props at all.

Regular Practice for Eight Weeks
Class meets at the same time weekly to encourage yogis in establishing a regular yoga/movement routine. Students are muted during practice and are invited to ask questions of the instructor, otherwise keeping the practice space quiet of background noise while the instructor verbally guides yogis through poses and modifications. I will demonstrate every pose and modification for students and will repeat any pose requested to further guide students. Regular rest and reflection are built into each day's practice, giving students ample opportunity to ask questions and share their experiences with fellow yogis.

Focus on Form, Not Sweat
This is not meant to be a workout class that concentrates on breaking a sweat. Rather, this is a safe space to learn and explore yoga  while building a strong foundational practice. Our weekly practice focuses on personal understanding, acceptance, and calm movement.

English Instruction with Sanskrit Vocabulary
Class is taught entirely in English with occasional Sanskrit vocabulary introduced for common yoga poses. This way students will feel comfortable and prepared to take more advanced yoga courses in the future.

Scaffolded Approach
Each week of this course builds upon knowledge and skills from the previous week’s class. It is essential that students commit to attending all eight consecutive weeks of class to avoid confusion and/or injury as we reach a flowing practice that brings together all the parts of the body.