FOGA 6 WEEK OUTLINE

This page is a reference for yogis who are attending or have attended the 6-week-long introductory FOGA program (50 + Over Yoga) in person.

Week 1: A foundation practice for relieving tension and improving flexibility

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Savasana [Corpse Pose]

Week 2: Standing poses for strength and balance

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Tadasana [Mountain Pose]
  4. Talasana [Palm Tree Pose]
  5. Utkatasana [Chair Pose]
  6. Virabhadrasana II [Warrior II Pose]
  7. Paryavasthita Uttita Parsvottanasana [Standing Side Angle Pose]
  8. Trikonasana [Triangle Pose]
  9. Savasana [Corpse Pose]

Week 3: Sitting postures to improve alignment, mobility and strength

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Seated Mountain
  4. Finger and Toe Flings and Curls
  5. Infinite Shoulders
  6. Universal Arms
  7. Side Bending
  8. “As If” Chair
  9. Hugging Arms
  10. Seated Backbends
  11. Savasana [Corpse Pose]

Week 4: Balance asanas [postures] for stronger legs and stability

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Vrksasana [Tree Pose]
  4. Talasana [Palm Tree Pose]
  5. Virabhadrasana [Warrior III Pose]
  6. Garudasana [Eagle Pose]
  7. Tight Rope Pose
  8. Savasana [Corpse Pose]

Week 5: A stronger back = better posture

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Supple Spine Flow
  4. Makarasana [Crocodile]
  5. Salamba Bhujangasana [Sphinx]
  6. Ardha Bhujangasana [Baby Cobra]
  7. Salabhasana [Locust]
  8. Setu Bandha Sarvangasana [Bridge]
  9. Pavanamuktasana [Knees to Chest]
  10. Savasana [Corpse Pose]

Week 6: Core Strengthening for Better Spinal and Overall Health

  1. The Three-Part Breath
  2. Range-of-Motion Sequence
    1. Neck Release
    2. Arms Overhead
    3. Universal Legs
    4. Supine Twist
  3. Royal Cough
  4. One-legged Bicycle
  5. Lake Mudra
  6. Spinal Balance
  7. Plank Progression
  8. Savasana [Corpse Pose]

The 6-week FOGA program is based on the work of Kimberly Carson and Carol Krucoff in Relax into Yoga for Seniors which is available to borrow at Halifax libraries and to purchase at New Harbinger Publications.