#5 Feminine Warm-up/Circling



Video Links
teacher training: https://vimeo.com/42139879
circling: https://vimeo.com/26029477
body rolling/ like a wave in the ocean: https://vimeo.com/27346921

password: qoya



As you gently open up and warm up the body, here is your opportunity to introduce the first

essence of Qoya focusing less and less and less on how it looks and more and more and

more on how it feels.



The important thing in the feminine warm up is to let the woman slowly and gently relax into

her body through movement. Prompt her to breathe deeply, slow down and focus less and

less on how it looks and instead go for the place where it feels good to move. This is also a

good place to say that, “In Qoya there are no levels of beginner, intermediate, advanced or

level 1, 2, 3, there is only 1 level and that is the level that when it feels good, you are doing it




Instructions on Feminine Warm-Up/ Circling through your entire body.


Do a body scan and circle through each part of the body a couple of times (3-5) in one direction,

a couple of times in the opposite direction. Consciously move from the linear rigidity into a fluid

peaceful circle.

●  Head and Neck

●  Shoulders

●  Shoulders add elbows

●  Shoulders and full arm extension

●  Chest and rib cage- leading with the heart

●  Hips

●  Ankles


Teacher Notes: Here we create a comfortable space by holding the women with clear

instruction-- instruction that guides awareness inward. Whether slowly or not-so-slowly, keep

their bodies moving and even create momentum. Save the long static stretches for the end of

class or during yoga practice and here are a list of movement cues that can help you do that:


Helpful Instructions and cues for the feminine warm up: 


Find a small gentle circle

Bring loving attention to each part of your body

Take the opportunity to slow down

Soak up the sensation of moving, like a sponge

What you put your attention on grows, so put your attention on what feels good

And then revel in it

Feel the expression of yourself, through your body

Tune into your free expression and move any way your body wants to move

If it feels good you are doing it right

Notice how it feels to move anyway you want

Focus so much more on how it feels and not what it looks like

Honor what feels

Feel that there is no beginning or end to your movement

Explore how it feels good to move right now

Feel as much as you can.

Give yourself permission to slow down and feel

Soften into the movements that feel good

Surrender to the movement that feels good

Continue to circle through your body where it feels best to circle

Imagine you are on a beach/forest all alone and the wind is carrying your body

Soften your jaw, belly, neck

Feel your flow and expression

Grow roots down into the earth

Animate your movement/body with your breath

Let your body guide you

Explore gently and mindfully

Breathe deep into whatever movement you are doing

Be very gentle with yourself

Move with ease



Unravel your body

Move your intention through your body

Move like a wave in the ocean.

Imagine a wave moving through your spine/back/body


Music suggestions for Circling

Zap Mama – Bandy Bandy

Francis Bebey – Fleur tropicale

Miriam Makeba – Emabhaceni

Bebel Gilberto – Samba Da Bencao

Mumford & Sons – Awake My Soul

Tinariwen – Imidiwan Afrik Temdam

Pharoah Sanders – Kumba

Foday Musa Suso – Rose Garden

Mia Doi Todd – What if We Do? - Nobody Remix

Céu – Lenda (Eidetaker Encanto Mix)

Ali Farka Touré – Ai Du

Feist – Leisure Suite

Buena Visa Social Club– chan chan

Lana Del Rey – Born To Die

Foday Musa Suso – Party

Féloche – Silbo

The Beatles – Dear Prudence

David Ralicke – You Always

Angelique Kidjo – Summertime

Curumin – Esperanca

Angelique Kidjo – I’ve Got Dreams To Remember

Foday Musa Suso – Ocean Wave