F2F Class Notes 11th April (Celeste)[S]***

Demo StudentSuzy

Next Class: Continue editing the speaking below.

Vocabulary

window display designer – job where a person designs the windows of shops

thumb – big finger

index / pointer finger

middle finger

ring finger

pinky finger

Speaking exercise

Let’s start the class.
Please sit down on the mat,simple cross your legs,ajustement and close the eyes, 5 minutes.
Please open the eyes and stand up on the top of mat.
Get  ready to flow.
Inhale, reach your hands over head and looks st your fingers.
exhale,  bend your knees or straight legs,  forward.
inhale,lift your spine and hands on the shins or earth;
exhale, step or jump back to plank position,chaturanga, knees  bend  ,lower down;
inhale,corbra, lift your spine, without using  your hands.
exhale,downward dog,  bend your knees,  draw up   to  your  belly, ground evenlly with your hands, and feel the spine getting longer,hold breath in and breathe out for 5 times,don’t force your breath,keep relax and normal.
exhale, now inhale,  step or jump forward  between your hands.
inhale, heart opens;
exhale,forward  bend.
inhale,come up,  hands  to the sky.
exhale, back to center.

Edited

Let’s start class.
Please sit down on the mat, simply cross your legs, adjust your body, adjust your butt/sit bones, pull your butt muscles to the outside,

 sit up tall, lengthen your spine, and close your eyes,

root chakra, touch your thumbs with your pointer fingers, put on your knees for 5 minutes. 

Please open your eyes and stand up on the top of the mat.
Get  ready to flow.
Inhale, reach your hands overhead and look at your fingers.
exhale, reach down, bend at the hips and knees

forward bend, try to touch the ground with your hands.

 inhale,lift your spine and put your hands on your shins,
exhale, step or jump back to plank position, bend your knees and elbows, slowly lower your body down, chaturanga.
inhale, lift your spine, roll your shoulders back, gently bend your elbows, don’t lock your elbows, don’t put pressure on your wrists, cobra. 
exhale, curl your toes under, bend your knees, draw your  belly and hips up, push evenly  on the ground with your hands, and feel your spine getting longer, breathe in and breathe out 5 times, don’t force your breath, keep your body relaxed. lift your heels and sit bones…

TBC

exhale, now inhale,  step or jump forward  between your hands.
inhale, heart opens;
exhale,forward  bend.
inhale,come up,  hands  to the sky.
exhale, back to center.