RESHMA’s YOGA STUDIO

Your classes in your own time.

15 minutes a day are more impactful than 1 hour a week to reshape our body and mind.

MYOFASCIA RELEASE.

Let's explore the path to your best posture and alignment, one fascial release at a time. A targeted session to release tension in key areas that affect key alignments on and off the mat - shoulders, back, hips, and lateral quads - often overlooked in traditional stretching.

This class combines hands-on work, foam rolling, and targeted yoga poses to ease tension and open up the body. By the end, you'll feel a newfound sense of openness, setting the stage for safer and more aligned split practice.

SPLITS PROGRESSION.

A journey towards your best splits, one mindful step at a time. A targeted sequence to build strength, flexibility, and body awareness in key areas crucial for splits - hip flexors, hamstrings, adductors, and core.

This class combines dynamic stretches, strength-building exercises, and progressive yoga poses to gradually increase your range of motion. By the end, you'll feel a balanced blend of flexibility and stability, setting the stage for safer and more aligned split practice.

Breath work

  • Sama Vritti (Equal Breath) Warm-Up:

    • Inhale 5 counts, exhale 5 counts.

    • Add 1 count to each inhale and exhale every round until reaching 15 counts.

    Nadi Shodhana (Alternate Nostril Breathing) with Holds:

    • Inhale left nostril 5 counts, hold 5 counts, exhale right nostril 5 counts.

    • Inhale right nostril 5 counts, hold 5 counts, exhale left nostril 5 counts.

    • Repeat for multiple rounds with the same 5-count pattern.

    Viloma 3 (Interrupted Breath):

    • Inhale 3 counts, hold 2 counts, inhale 2 counts, hold 3 counts, inhale 1 count, hold 4 counts.

    • Exhale 1 count, hold 4 counts, exhale 2 counts, hold 3 counts, exhale 3 counts, hold 2 counts.

    • Repeat this stacking pattern for several rounds.

    Sama Vritti Cool-Down:

    • Start from 15 counts for inhale and exhale, reducing by 1 count each round until reaching 5 counts.

  • 1. Agni Sara Kriya (4 rounds)

    • Exhale completely.

    • Hold the breath out and pump the abdomen 20-30 times.

    • Inhale deeply, relax.

    • Take a few normal breaths before the next round.

    • Repeat 4 rounds.

    2. Kapalabhati with Breath Retention (4 rounds)

    • 30 rapid exhales (inhale is passive).

    • After the last exhale, inhale deeply and hold (10-20 sec).

    • Exhale slowly, relax.

    • Take a few normal breaths before the next round.

    • Repeat 4 rounds.

    3. Box-Style Breath Retention (6 rounds)

    • Inhale for 5 sec → Hold for 10 sec → Exhale for 10 sec → Hold for 5 sec.

    • Repeat 4 rounds.

    • Then, increase the inhale hold to 20 sec for 2 more rounds.

    4. Equal Breathing (4 rounds)

    • Inhale for 8 sec → Exhale for 8 sec.

    • Repeat 4 rounds.