JULIE GEISSLER YOGA
Welcome to my 4-week Beginner's Yoga Programme
This programme is designed to help you learn the foundation skills needed to
follow a group class with confidence, and keep yourself safe in the process.
Perhaps you feel daunted by the idea of joining a yoga class for the first time, or perhaps you've already tried a class and felt disheartened by the pace or felt overloaded by the sheer amount of new information your mind and body had to make sense of! If that sounds familiar to you, then this programme is here to support your journey, giving you quick access to key foundation skills that will enhance your experience of any group class.
First of all, let's get a couple of things clear! You don't need to be flexible to start yoga, nor do you have to perform 'perfect postures' in class! If you hold these beliefs then please let go of them now...
And instead, consider holding these more useful goals in mind... strengthening functional movement patterns... maintaining or improving joint mobility (important if you are older than 30)... caring for the connective tissue in and around joints... developing stability in posture... deepening your capacity to observe (so that you can offer yourself the yoga practices you need when life gets a little tough)... And in the process of achieving goals like these, you may discover that your flexibility and alignment in postures (asanas) improves!
Ultimately, yoga is a deep transformative process. For many, this transformation starts with postures / asanas, though we can also layer into this breathing practice (pranayama) and meditation (there are different forms that you may be familiar with, like mindfulness). By doing this we offer ourselves a more integrated practice, hence the body-mind-spirit/breath integration that many experience.
What to expect in your 1-2-1 Beginner's Programme
Week 1
Welcome to your first yoga class!
You'll be guided through the clear process of a yoga class in a way that makes sense to your body, breath and mind:
1. Introduction - setting an intention
2. Working with the breath - foundation practices; plus learning to connect breath and movement
3. Warm up - a joint freeing mobilising sequence
4. Seated postures / flow - a selection of key asanas to get you started
5. Standing postures / flow - sun salutation and key asanas e.g. warrior 1
6. Floorwork - finding stillness and guided meditation in Savasana
When needed, you'll use props to support your practice and we'll adapt the postures... and I'll explain why and how.
There will be short practices for you to take-away and try in-between your sessions.
Week 2
Integrating body and mind
You'll revisit the process and practices outlined in week 1, which will help you start to build muscle memory for the movements and breathing patterns.
Of course, we'll add in some new seated and standing postures.
During the practice you'll be expertly guided to connect your breathing pattern with the movements.
Your capacity to follow the sun salutation flow will grow.
You'll start to have a clearer idea about where to place your feet on the mat to support your stability and alignment.
There will be time to explore any doubts and questions.
There'll be key practices for you to try at home during the week.
Week 3
Developing routine and consistency
This is where it begins to get exciting! You are no longer at ground zero, as your body, breath and mind are starting to feel familiar with the postures, movements and breathing patterns.
As we go through the routine and layer in new postures, you will be encouraged to find the edge of your practice... (remember the supports / blocks and adapted postures!)
It's not about forcing your body into a posture, but about noticing where your reach is and making adjustments in the practice.
You'll still have time to ask your questions!
We'll outline the key practices for you to try at home.
Week 4
Feeling the progress
Yes you made it!
Typically by week 4 clients find that the movements and breathing patterns no longer feel alien and are beginning to make sense... that is, there is now a 'muscle memory' for the foundation practices.
Although we still follow the process / structure of the class to help build that consistency, you may have identified practices that you want to revisit and explore in more depth.
Congratulations... you have now developed the foundation skills needed to confidently join a group class and keep yourself safe in the process.
If you want to continue with 1-2-1 sessions to further integrate the practices, that could be an option for you as well.
Reminder: Always consult with your doctor before taking on any new exercise programme, including yoga.
Apply for the 4-week 1-2-1 Beginner's Yoga Programme
All 1-2-1 yoga classes are delivered in the
Lone Wolf Vision studio space
at Ushaw Historic House, Chapels & Gardens
Copyright (2024) Julie Geissler
Written content and photos by Julie Geissler. All rights reserved.