Goddess Yoga Class
BREATHE
Begin by standing in Mountain pose
 3 or 4 Deep breaths into the belly
 Raise arms up on inhale & down on
exhale (4 or 5X)
 Rotate shoulders 5X each way
 Reach up into Volcano pose – breath 3
power breaths

TRANSITION TO MAT
From Mountain pose inhale arms up & on
exhale, sweep into Standing Half Forward
Bend – (knees slightly bent) place hands
on shins or thighs
 Hold Flat Back (knees slightly bent) &
move up & down as you breath - exhale
with audible sigh - stimulate legs as you
move up and down - 5X

CHILD POSE “Legs apart to make room for belly”
TRANSITION TO MAT cont.
With feet hip-width apart bend knees &
bring hands down to mat – balance on
balls of feet in deep squat or come down
onto mat on hands & knees and rest in
Child pose - 3 or 4 breaths
 Come onto hands & knees and press back
into Childs Pose – ensure legs are apart
to allow room for belly

HANDS & KNEES
Cat/Cow poses – breath deeply - move
between poses on the exhale repeat 3 or
4X
 Child pose – allow room for belly
between legs
 Kidney squeeze – push out right hip –
turn head towards it & walk hands slightly
to right - 3 or 4 breaths – repeat other
side

HANDS & KNEES cont.
Balance pose – wrists under shoulders,
knees under hips - extend right leg out
behind – raise opposite arm out front –
hold for 3 or 4 breaths – repeat other
side
 Child pose
 Leg pumps - Wrists under shoulders,
knees under hips – extend right leg out
behind, flex foot & bring toes down to
mat & back up 8X – repeat other side

HANDS & KNEES cont.
Modified Hero pose (sitting back on heels
or blocks) – bring toes together & knees
apart to form a ‘V’ with legs – sit back
 Arm circles (shoulder rotation) while
sitting in Modified Hero pose, inhale right
arm up & exhale arm back and around –
repeat left side 3X each side

DOWNWARD FACING DOG
“Bend the knees & walk the heels up and down”
DOWNWARD DOG

Hands & knees to prepare for Downward
Dog – wrists under shoulders, knees
under hips - press finger tips into mat –
press up to Downward Dog – bend knees
& walk heels up & down – come to a still
position, lift heels off mat & press tailbone
up towards ceiling – press heels towards
mat – press front of chest toward front of
knees Breath 3 or 4 breaths – gently
come down to mat into Child pose
LUNGES
“Don’t let the knee go forward of the ankle”
LUNGES
From Child pose come up to hands &
knees – HANDS ON BLOCKS
 Step right foot forward, press heel into
mat, stack knee on top of or behind the
ankle – come into lunge pose, elongate
the spine by lifting chest forward, hold for
3 breaths – repeat other side
 Come out of lunges to child pose

LOW LUNGES
Step right foot forward – hands on blocks
– come into lunge position – gently bring
left knee to floor for low lunge – top of
the foot on the mat
 Contract left thigh muscle by bringing it
up and in
 Extend lunge by bringing shoulders over
hips and lifting the chest
 Repeat other side

LOW LUNGE
“Stack the shoulders over the hips and lift the chest”
TRANSITION TO WARRIOR
HANDS ON BLOCKS – step right foot
forward - come up to standing & turn
length-wise on mat to prepare for
Warrior poses
 Holding blocks in hands extend arms to
ceiling – turn and move into Warrior 1right side- return to centre – extend
arms at shoulder height – turn into
Warrior 2
 Repeat other side

WARRIOR 1
“Reach up to ceiling with blocks”
WARRIOR 2
“Extend arms out at shoulder height”
WARRIOR FLOW SERIES
Do flow sequence with Warrior 1 & 2
several times on each side (keeping blocks
in hands)
 Use breath to transition into each
segment of the poses
 Repeat approx. 4 or 5 times each side
 Pause for breath & shake, shake legs

TRIANGLE POSE
Return to wide legged stance on mat –
hitch right hip out & tip over to left –
reach right hand to ceiling and keep left
hand down on leg – look up (3 breaths)
look down – keep right arm tall and
reaching to ceiling
 Repeat other side

TRIANGLE POSE
“Push out your hip and tip over the opposite way”
TRIANGLE cont.
“Turn and look down – keep other hand reaching for ceiling”
STANDING HALF FORWARD
BEND
Place blocks on floor in front – take wide
stance on mat – hinge from hips into ½
forward bend – press tailbone back and
up as in Cow Pose – press chest towards
floor - place hands on blocks and hold for
a few breaths
 Turn toes out – bend knees – place hands
on thighs - round out back and roll up to
standing position

STANDING HALF FORWARD
BEND “Drop the belly and lift tailbone to ceiling”
GODDESS WARRIOR POSE
Take wide stance, turn toes out, bend
knees to come into squat position
 Inhale arms up to shoulder height, bend
elbows 90* palms facing front
 Inhale up to standing while moving palms
towards floor – exhale with audible sigh
down into squat moving palms facing
front – repeat 4 or 5X holding the last
squat for 5 seconds

TRANSITION DOWN TO MAT
Stand in mountain pose at back of mat
 Deep breath & inhale arms up to volcano
pose – index fingers together looking up
and back - exhale with audible sigh exhale
arms down
 Inhale up & sweep into ½ forward bend –
bend knees to come to hands & knees on
mat or walk into Downward dog
 Come down to hands & knees – press
into Child pose

SEATED POSES
Come over to seated position on mat
 Extend legs – shake shake
 Place yoga strap around balls of feet –
hold onto strap firmly but gently – stack
spine tall & on inhale press chest forward
– keep shoulders back & hold for 3
breaths – release strap

SEATED POSES cont.
Sit up tall, legs extended – press calves
into mat – inhale & exhale then release
 Sit up on blocks, bend knees & put legs
over to right side – rest hands on legs –
turn shoulders away from feet – keep chin
center - repeat left side
 Come down off blocks and come down
to your back on the mat

RECLINING LEG EXTENSION
“Try to keep both shoulder blades on the mat”
RECLINING LEG EXTENSION
“Try to keep both shoulder blades on the mat”
Raise right leg up and place strap around
the ball of the foot – keep left leg
extended out in front
 Inhale as you drop your across in front of
your body – 3 breaths – return leg to
centre – try to keep shoulders on mat
 Inhale as you drop the leg away from your
body – 3 breaths
 Repeat other side

RECLINING SPINAL TWIST
“Use the block to support your legs”
RECLINING SPINAL TWIST
Bend knees with feet on mat – lift feet off
mat so knees are stacked over hips –
keep knees & ankles together – lower
legs to right – USE BLOCK TO SUPPORT
LEGS – hold for 3 breaths
 Repeat other side
 Arms out to sides for support – raise
both legs up to ceiling – imagine you hook
them in ropes & let them hang there

RELAXATION POSE
“Allow your body to sink into the mat”
Return legs to mat – raise arms overhead
and stretch
 Return arms to side and relax feet & legs
with knees bent or extended
 Breath deeply and relax into mat
 Stay in Relaxation pose for several
minutes
 Roll onto right side & press up to seated
position NAMASTE
