Detailed description of the supervised and at-home yoga sessions
Yoga sessions | ||
Supervised by physiotherapist | Home practice | |
Period | Only during P1 | During P1 and P2 |
No of sessions | Six group sessions First session in-person, five digital sessions | 78 at-home yoga sessions |
Duration of session | 1 hour 30 min | ≥15 min |
Total duration | 9 hours | 9 hours (P1) and 10 hours 30 (P2)=19h30 |
Content | Welcome and handing-in of the previous week logbooks (5’) Introduction (5’) Sharing/exchanging of experiences (10’) Philosophical perspective (10’)* Postural yoga (asanas)+relaxation (30’) (no 1–2 learning of ‘My yoga guide’, no 3–6 introduction to other postures)†
Breathing exercises: Pranayama (10’)
Sharing personal experience about session (10’) Definition of personal educational goals (5’) Conclusion (5’) | 10 postures in ‘My Yoga Guide’ 6 lying down and 4 standing up, with movements of flexion, extension, rotation and balance. No pressure on wrists.
Option 1: Recommended as an aid for waking-up: sequence of postures from 1 to 10 (lying down first, then standing postures). Option 2: Recommended for evening relaxation: sequence of postures from 10 to 1 (standing first, then lying down postures) |
* Mazet F. Yoga-Sutras de Patanjali. Albin Michel. 1991
† Mohan AG. Yoga for Body, Breath and Mind. Shambala Publications Inc. Massachusetts. 1993