Class Plan for Yoga Week at Jewel Paradise Cove:

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1 Robin C. Dennis, AFAA Certified Group Fitness Instructor, ACE Certified Personal Trainer & Health Coach, 200-hour RYT Yoga Instructor, Licensed Massage Therapist & Thai Yoga Massage Practitioner, Foot Reflexologist. Teaching since Class Plan for Yoga Week at Jewel Paradise Cove: Monday AM: Yoga Basics - No prior yoga experience necessary. We will teach or review the basics of breathing techniques, warm-up postures, static poses, cool-down stretches and final relaxation. Monday PM: Intro to Thai Yoga Massage Bring a partner and get ready to experience this amazing blend of yoga & massage, developed in India and made popular in Thailand. You will learn basic massage techniques that are administered to your partner while you are both in simple yoga poses. This is the only kind of massage that is almost as easy to give as it is to receive! Tuesday AM: Yoga Flow This beginner/intermediate level class will start to link postures together and allow them to flow seamlessly from one to the next. The speed & difficulty of the postures will be based on the individuals in the class, and can be adapted to any level. The workout will start with a thorough warm-up and end with a deep relaxation. Tuesday PM: Partner Yoga We will experiment with fun, creative and challenging poses with a partner. Come wearing a smile & be ready to have fun. You will be surprised how working with a partner can enhance the stretch you get in a pose, and challenge your balance like never before. This class includes warm-up, cool-down and final relaxation.

2 Wednesday AM: Foot Reflexology Workshop In this class we will introduce basics of the ancient bodywork that was developed over 5,000 years ago in both China & Egypt. Bring a partner and take turns practicing basic Foot Reflexology techniques to enhance your health through better circulation, digestion & breathing. Wednesday PM: Yoga Flow - This beginner/intermediate level class will begin to link postures together and allow them to flow seamlessly from one to the next. The speed & difficulty of the postures will be based on the individuals in the class, and can be adapted to any level. The workout will start with a thorough warm-up and end with a deep relaxation. Thursday AM: Yoga/Pilates Blend This workout will blend the best of both worlds, enhancing your posture while developing core strength, flexibility & coordination. You will leave feeling energized yet surprisingly relaxed. Thursday PM: Thai Yoga Massage Basics Bring a partner and learn the basics of Thai Yoga Massage. This ancient healing art was created in India and developed further by the Buddhist monks in Thailand. We use simple massage techniques that are administered while the recipient is in a yoga pose, creating relaxation and enhancing flexibility. Yogi s love TYM, because it allows them to deepen their yoga practice. Friday AM: Yoga for Enhancing Flexibility This practice will focus on increasing elasticity within the muscles & connective tissue, utilizing gentle stretches and deep breathing techniques. We will use yoga straps & a small massage ball to break up adhesions within the tissues. Friday PM: World Dance Workout Learn the rhythms & easy-tofollow steps to dances from all over the world, from Africa & the Middle

3 East to Polynesia and Latin America! No dance experience necessary. This is a wonderful way to start off your Friday night! Saturday AM: Power Yoga Activate your energetic center with this invigorating practice, focused on building strength, balance & coordination. We will build on our Yoga Flow practice and add a few more advanced poses and hold the postures for a longer period of time. Saturday PM: Yoga Chill wind down from a long week with this restorative practice, sure to leave you feeling refreshed & ready to face the world again as you head home from an amazing vacation in paradise! Namaste!

4 Terry Dolter Monday AM: Yoga to ease into the rhythm of your Ocean/Ujjayi Breath Connecting this breath & movement to ease open the spine top to bottom. Bringing in waves of calmness to the entire body. Monday PM: Yoga for better body posture Building your natural alignment from the feet the base of support when standing) all the way to the crown of the head. When the body is in its natural alignment one moves with less effort in all other activities of life. Tuesday AM: Warrior Flow Yoga A playful medium intensity practice to bring out your peaceful & playful inner warrior. Offering some different arm and leg variations to warrior poses. Tuesday PM: Yogalates This practice will be done on the mat combining yoga & Pilates. Moving from the center of the body your "POWERHOUSE" abdominals, low back, buttocks & thighs. It s a challenging but slower paced practice to strengthen those deeper core muscles. Wednesday AM: Soar like an Eagle This yoga practice will build on a variety of standing balancing postures. Eagle, Tree, Standing Twist, etc. Bringing more balance between left & right side body & mind. Wednesday PM: Exploring the breath yoga/meditation We will explore a variety of mindful breathing techniques. When one is aware of the breath it brings us to present moment. When we breathe more fully it brings freedom to mind & allows us to remain calmer in all other areas of life.

5 Thursday AM: Yin Yoga The Myofascial Webbing is one of the three Holistic Networks of the body. Think of the Myofascial as being the skin of the muscles. When muscles become tight so does the Fascial Webbing. In this Yin practice we will slow down the movement of the poses but lengthen the time we spend in each pose. This will bring much release to the Fascial tissue muscles & joints. Thursday PM: Sun/Moon Salutation Flow Move your body in all four directions: North, South, East & West. Honoring the Sky the Earth all the space in between "moving you" Friday AM: Yoga to open the lateral/outer sides of the spine Allow the spine to move you from the outer edges. This will strengthen the side muscles of the spine. Compresses & decompresses the organs of the abdominal too. Bringing in new flow & energy. Friday PM: Creative Flow Yoga Guiding each posture with breath, movement & pose. Becoming still in the pose before moving into the next being present to each pose, each breath! Sat AM: Yogalates This practice will be done on the mat combining yoga & Pilates. Moving from the center of the body your "POWERHOUSE" abdominals, low back, buttocks & thighs. It s a challenging but slower paced practice to strengthen those deeper core muscles. Sat PM: Yoga for better body posture Building your natural alignment from the feet the base of support when standing) all the way to the crown of the head. When the body is in its natural alignment one moves with less effort in all other activities of life.

6 Half Hour Sessions Easting to lose Weight What does it mean to balance your calories, intake vs. output? Healthy Snacking To snack to not to snack? Your plan for healthy snacking. Eating out in restaurants How to choose menu options to suit your waistline.

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