Yoga Asana | YogaRenew

Bakasana to Sirsasana 2

Kate Lombardo — Wed, 24 Jan 2024 17:22:02 +0000

Open-Level classes, in my opinion, are the most challenging types to teach. There can be such a wide range of student levels, and making sure to keep the class interesting enough for advanced students and accessible enough for more beginner students is a delicate balance.

Teaching the transition from Crow Pose to Tripod Headstand is one of my favorite options for a class with multiple level students. It’s great because it gives students lots of options to choose from when it comes to practicing the peak…

✧ They can stay with just Bakasana (crow)
✧ They can work on just tripod headstand
✧ They can do tripod headstand prep
✧ They can hang in Malasana as a first step to crow

or… they can practice the whole transition.

The nice part is, the class you put together to prep for this can be modified along the way as well. The sequence below focused on the strengthening of the shoulders (like eagle pose) and lift of the belly that’s needed to support these poses.

If you’re looking to change things up a bit and try a double-peak option in your class, this is a great way to give it a go!

Have fun and let me know how it goes!

Puttering/Warm-Up:

Childs pose w/ Shoulder Stretch
Cat/Cow (focus on the cat back)
Lizard Lunge
Wide Squat with Eagle Arms
Tadasana with Gomukasana Arms

Sun Salutations:

4 Rounds

Standing Poses:

Warrior 2
Extended Side Angle
Triangle Pose
Ardha Chandrasana
Fallen Triangle (*note: This isn’t technically a standing pose, but I worked this in once we got to down dog as a way to help students connect to the core engagement needed for the peak!)
Warrior 1
Devotional Warrior

Balance Pose:

Eagle Pose

Twist Pose:

Revolve Extended Side Angle

Peak Pose:

Crow into Tripod Headstand

Wind Down Poses:

Supported Fish Pose
Bridge Pose
Full Wheel
Happy Baby

Savasana

If you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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Side Crow (Parsva Bakasana)

Patrick Franco — Wed, 17 Jan 2024 20:36:24 +0000

Parsva Bakasana, which is translated as Side Crow, is an arm balance. Parsva is translated as “side” and Baka is translated as “crane” or “crow.” This pose is a revolved arm balance with the knee and outer thigh resting on the tricep. It’s interesting that the pose is named “parsva” or “side” crow instead of “parivrtta” or revolved crow. The Sanskrit translation provides some information that the “Side” of the body is a key action required to work on the pose. In fact, lengthening the side before and even after deep twisting is a great way to approach revolved poses in general.

Arm balances, as a category of poses, develop lightness, strength, and agility in the entire body. Specifically, the wrists, arms, shoulders, abdomen, and back are toned and strengthened. Flexibility and mobility are required in the hips, shoulders, and spine. Additionally, these poses require mental focus, concentration, and coordination. Ultimately, in order to take flight, the body and mind need to operate in unison.

Side crow specifically requires spinal rotation, hip flexion, and upper body strength. When I sequence a class leading up to Side Crow I typically focus on side bending, twisting, and hip flexion. Poses like seated spinal twist, child’s pose, extended side angle, and revolved side angle are typically always included. These are essential poses that help teach the actions required to perform the pose.

In this sequence, we utilize poses like child’s pose, extended side angle, peaceful warrior, and gate pose lengthen and open the side body. The side body, the space from the outer hips to arm pits, is key when preparing for deep twisting. Revolved side angle and Ardha Matsyendrasana not only prepare the body for the deep twist required in side crow but also teach the placement of the upper arm across the outer thigh. In addition, almost all of the poses have a deep bend of the knee and hip which need to be maintained while twisting deeply before taking flight.

At this point you should be ready to work on side crow. Remember, especially when working on arm balances, that the essence of yoga is in the journey and the work, not in the end result. Start squatting down with the feet and knees together. When you are ready, start to twist and hook your elbow across the opposite knee and thigh. Place both palms flat, shift your weight over your hands and (if ready) take flight. Unwind and give the other side a shot.

We start the Wind Down portion of class with a couple backbends – Chatush Padasana and Setu Bandha Sarvangasana before moving towards final relaxation, Savasana.

Puttering/Warm-Up:

Sukhasana Forward Fold
Sukhasana Twist
Child’s Pose
Downward Dog

Standing Poses:

Warrior 2
Peaceful Warrior
Extended Side Angle
Prasarita Padottanasana
Parsvottanasana
Utkatasana

Balance Poses:

Tree Pose
Eagle Pose

Standing Twist:

Revolved Side Angle

Seated Poses:

Gate Pose
Ardha Matsyendrasana

Peak Pose:

Parsva Bakasana

Wind Down Postures (based on the peak pose):

Chatush Padasana
Setu Bandha Sarvangasana
Shoulderstand
Savasana

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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Hanumanasana

Kate Lombardo — Tue, 09 Jan 2024 13:00:50 +0000

When I was in school we did this thing in gym class each year called the “Presidential Physical Fitness Challenge”. It was a mix of activities that included push-ups, sit-ups, and some kind of race with chalkboard erasers.

I didn’t mind most of it, but the bane of my existence was the “sit and reach” activity where we’d sit without feet against this ruler thing and have to reach our arms forward into a forward fold shape and see how far past our feet we could go.

I always got -2 or worse… meaning 2 inches behind my feet. I was the leader of the Tight Hamstring Club growing up. Touching my toes felt like something that would never happen for me.

Yoga changed all of that. Within a few months of committed practice, I was able to touch my toes – it literally blew my mind.

And once I realized that this practice had the ability to increase my flexibility like that.. I started to wonder… “what else could be possible? A split maybe? One day?”

Spoiler alert: Hanumanasana, or a full split, did become possible for me one day.

But, it’s one of those poses that sometimes I feel great in and sometimes reminds me of that sit-and-reach challenge from my childhood days.

It’s a pose that truly is an example of the yoga practice meeting you where your body is at on a specific day and a reminder that it may look very different than it did the day before or what it will look like in days to come.

The nice thing is, props can make all the difference with this pose. The use of blocks makes it possible to work on it no matter how close or far away from the floor your hips are.

The sequence below, of course, opens the hamstrings, but actually brings a lot of focus to the back hip flexor and psoas. So often the hamstrings get all of the focus in Hanumanasana classes, but I like to change it up sometimes and build a sequence that targets the opening of the hips as that’s an often overlooked element that needs to happen in order for the hips to release towards the floor.

Puttering/Warm-Up

Supta Padaghustasana A
Anjenayasana
½ Split (Runners Lunge Stretch)
Pyramid Pose with blocks
Uttanasana with clasped hands

Sun Salutations

3-4 Rounds of Surya Namaskar A

Standing Poses

Warrior 2
Extended Side Angle (with hand outside of the ankle)
Triangle Pose
Ardha Chandrasana
Ardha Chapasana
Warrior 1
Parsvottanasana

Balance Pose

Padangusthasana A
Standing Split

Twist Pose

Revolved Triangle
Anjenayasana Twist

Peak Pose

Hanumanasana

Wind Down Poses

Reclinded Figure 4
Happy Baby
Supine Twist

Savasana

Have fun and let me know how it goes!

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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Revolved Side Angle Yoga Sequence

Patrick Franco — Thu, 28 Dec 2023 12:00:12 +0000

Parivrtta Parsvakonasana, aka Revolved Side Angle Pose, is a standing revolved pose. Standing poses as a category of poses are very diverse in the way in which they open the body. There are open standing poses like Warrior 2 and Triangle Pose, closed standing poses like Warrior 1 and Pyramid Pose, and revolved standing poses like Revolved Triangle and Revolved Side Angle. Generally speaking, consistent practice of standing poses provide strength and mobility to the ankles, legs, knees, hips, back, shoulders, and neck. They teach precision in movement which is directly applicable to our modern life in the way we sit, stand, and walk. In addition, revolved standing poses improve circulation, aid digestion, and benefit the spine.

When practicing revolved poses, the challenge is often finding the physical space necessary in order to twist and turn the spine comfortably. One way we can try to create more space is by lengthening the spine before twisting. Lengthening along the front and sides of the torso can help create the additional space needed to twist more deeply. Additionally, many students find breathing deeply in revolved standing poses to be a challenge. Creating more space in the torso while twisting can help you breathe more deeply and smoothly. Breathing deeply while twisting is essential to keeping a quiet mind in this introspective and nourishing pose.

For this sequence, in preparation for the deep twist, we focused on lengthening the side body. In general side bending and side lengthening is great for preparing for deep twisting and can even be used as a counter pose to deep twisting. During Puttering, poses like seated side bending, Child’s Pose, and Thread the Needle lengthen and extend the front and sides of the torso. When we move into the Standing Pose section we explore poses like Warrior 2, Peaceful Warrior, Gate Pose, and Extended Side Angle that are bent leg standing poses that also lengthen the side body. These poses specifically teach many of the principles of alignment needed later in Revolved Side Angle.

We also typically practice the “open” version of a pose before practicing the revolved version (in this case, Extended Side Angle). In the Balance and Twist Sections of class, we work on Tree Pose and Revolved Chair Pose which both lengthen the sides and begin to turn the trunk. By now, you should now be ready to practice this deep standing twist: Revolved Side Angle. Remember, to create length first before twisting and to breathe deeply and slowly. Stay for 5 breaths on each side.

Winding down after this pose we transition to the floor in Downward Facing Dog which opens the body fully and provides some necessary abdominal space. Once we get to the floor, we take advantage of all the side body lengthening in Janu Sirsasana, Head to Knee Pose, which is a seated forward fold before transitioning to our back for Bridge Pose. In Bridge Pose we get to counter the forward folding with spinal extension before transitioning into Savasana, final relaxation.

Puttering/Warm-Up:

Sukhasana Side Bend
Sukhasana Twist
Child’s Pose
Thread the Needle
Downward Dog
Tadasana w/ Urdhva Baddhanguliyasana

Sun Salutations:

3-4 Rounds

Standing Poses:

Warrior 2
Peaceful Warrior
Extended Side Angle
Gate Pose
Chair Pose

Balance Pose:

Tree Pose

Twist Pose:

Revolved Chair

Peak Pose:

Revolved Side Angle

Transition:

Downward Dog
Child’s Pose

Seated Poses:

Bharadvajasana
Janu Sirsasana

Wind Down:

Bridge Pose
Reclined One Knee to Chest

Savasana

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

The post Revolved Side Angle Yoga Sequence appeared first on YogaRenew.

Forearmstand Yoga Class

Kate Lombardo — Thu, 21 Dec 2023 12:00:51 +0000

Forearmstand – or Pincha Mayurasana – is, in my humble opinion, the most challenging inversion to practice.

Now here me out on this…

The reason I feel this way is that it requires a lot of upper body + core strength but also needs a lot of flexibility and opening through the shoulders in order to setup the alignment of the pose.

It’s a pose that is really an example of the need for both strength and stretch.

The wonderful thing about this pose is that there are lots of ways to work on it for beginners (hi dolphin pose!) and ways to incorporate props to help make the pose feel more stable.

The key with sequencing classes for this pose is incorporating lots of side body opening, shoulder opening, and core stabilizing poses that integrate the whole core– abdominals and back.

And, of course, having a playful attitude goes a long way for making your students comfortable to try this pose.

Have fun and let me know how it goes!

Forearmstand Vinyasa Yoga Sequence:

Puttering/Warm-Up:
Anjenayasana with hooked thumbs
Tadasana with gomukasana arms
Forearm plank
Sphinx pose

Standing Poses:
Warrior 2
Extended Side Angle (with hand outside of the ankle)
Triangle Pose
Ardha Chandrasana
Warrior 1
Devotional Warrior

Balance Pose:
Eagle Pose
Warrior 3

Twist Pose:
Revolved Extended Side Angle

Peak Pose:
Forearmstand

Wind Down Poses:
Tarasana
Paschimottanasana
Supine Twist

Savasana

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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Shoulderstand Yoga Class Sequence

Patrick Franco — Thu, 14 Dec 2023 12:00:40 +0000

Sarvangasana, aka Shoulderstand, is often referred to as the Queen of all Poses. Inverted postures in general revitalize the entire system. Shoulderstand specifically has many wonderful benefits when practiced consistently and with care. Even though the posture is physically challenging, the pose is therapeutic in nature and has many qualities that help quiet the mind, calm the nervous system, reduce stress and anxiety, improve sleep, quell fatigue, and support overall immune health. Physically, Sarvangasana stretches the neck and shoulders, strengthens the upper back, and tones the legs. It’s a full body pose.

Even though this pose has a great many benefits, it should be practiced with precision and care. The proper position of the head, neck and shoulders are essential for practicing this pose safely.
Even though “classically” this pose is practiced without the use of props, it is helpful to utilize 2 or 3 blankets to lift the shoulders which reduces the amount of flexion in the cervical spine. This enables students to support the weight on the shoulders, as the name suggests, instead of the neck. Practicing Sarvangasana in this way can greatly reduce the risk of injury. In addition, utilizing props can reduce the amount of strain or tension while practicing the pose which can enhance the therapeutic benefits that were discussed earlier.

For this sequence, we look to prepare the body for Sarvangasana by opening the back and shoulders, straightening and extending the legs fully, while remaining mentally clear and quiet. During puttering the focus is on shoulder mobility. Poses such as Urdhva Baddhanguliyasana , Paschima Baddhanguliyasana, and gomukhasana start to move the arms in various positions. Standing poses like Trikonasana, Parsvottanasana with Paschima Namaskar, and Prasarita Padottanasana C emphasize straightening the legs with various arm and shoulder movements. As we transition towards the floor, the seated twist Bharadvajasana with bind is a fantastic pose that opens the chest, back, and shoulders. Lastly, before moving towards Sarvangasana, we practice Setu Bandha Sarvangasana, also known as Bridge Pose, which is the perfect pose to help set up of Shoulderstand. It includes many of the essential alignment points and key actions without the students having to fully invert.

The idea is to keep the mind quiet and equanimous, while the body works to maintain lightness as it ascends upward.

Puttering/Warm-Up:

Sukhasana Forward Fold
Sukhasana w/ Twist
Downward Dog
Tadasana w/ Urdhva Baddhanguliyasana
Tadasana w/ Paschima Baddhanguliyasana
Tadasana w/ Gomukhasana Arms

Sun Salutations:

3-4 Rounds

Standing Poses:

Triangle
Extended Side Angle
Warrior 1
Utkatasana with Interlaced Palms Behind Back
Parsvottanasana with Pascima Namaskar
Prasarita Padottanasana C

Balance Pose:

Warrior 3

Twist Pose:

Revolved Triangle

Seated Poses:

Bharadvajasana w/ Bind

Backbend:

Salabhasana

Wind Down Poses:

Bridge Pose

Peak Pose:

Sarvangasana / Shoulderstand

Savasana

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

If you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

The post Shoulderstand Yoga Class Sequence appeared first on YogaRenew.

Ashtanga vs. Vinyasa Yoga

Lisa Bermudez — Mon, 11 Dec 2023 21:05:16 +0000

All around the world, millions of people have embraced yoga as a path to physical, mental, and spiritual well-being. Two popular and influential yoga styles that have gained attention in recent decades are Vinyasa Yoga and Ashtanga Yoga.
Let’s take a deep dive into the origins, history, and philosophies of these two styles, explore how they found their way to the West, highlight key teachers, and clarify the comparison between Ashtanga Yoga’s asana practice and the comprehensive eight-limbed path of yoga outlined in The Yoga Sutras of Patanjali.

Origins and History

Vinyasa Yoga, often described as a flowing and dynamic style of yoga that syncs the breath to the movement, has roots in the ancient practice of Hatha Yoga, which originated in India thousands of years ago. However, the Vinyasa Yoga that we practice today has been shaped by influential figures over time.

One of the most prominent individuals responsible for popularizing Vinyasa Yoga in the West is Sri T. Krishnamacharya. Often referred to as the “father of modern yoga,” Krishnamacharya’s teachings laid the foundation for many contemporary yoga practices. His innovative approach to adapting traditional yoga practices to suit the modern world greatly influenced several Western yoga instructors, including B.K.S. Iyengar and Pattabhi Jois.

Ashtanga Yoga has a more structured and recent history. It was systematized by K. Pattabhi Jois in the early 20th century. Jois, a student of Krishnamacharya, developed the Ashtanga Yoga system based on the ancient text known as the Yoga Korunta. This style of yoga places a strong emphasis on the synchronization of breath and movement, as well as a specific sequence of postures, making it a disciplined and demanding practice.

The Class Structures

The main difference between Ashtanga and Vinyasa Yoga lies in their structure and approach to practice:

Ashtanga Yoga

Structured Sequence: Ashtanga Yoga follows a specific and unchanging sequence of postures in each class. There are different series (Primary, Intermediate, etc.), and practitioners progress through these series as they advance in their practice. The sequence is set and typically does not deviate from the set sequence.

Set Breath and Movement: In Ashtanga, there is a strong emphasis on synchronizing each movement with a specific breath count. This synchronized breath and movement creates a meditative flow and consistency in the practice.

Physical Intensity: Ashtanga Yoga is known for its physical intensity and challenging poses. It requires strength, flexibility, and stamina to progress through the series.

Traditional and Structured: Ashtanga Yoga is deeply rooted in tradition and maintains a structured and disciplined approach to practice. The emphasis is on consistency and sticking to the traditional system.

Self-Practice: In traditional Ashtanga, students often practice in a Mysore-style setting, where they perform the sequence at their own pace, and the teacher provides individual guidance and adjustments.

Vinyasa Yoga

Varied and Creative Sequences: Vinyasa Yoga is more flexible in terms of sequencing. While there are common elements like sun salutations, the specific poses and their order can vary from class to class and teacher to teacher. Vinyasa classes often allow for creative and diverse sequences and classes often build to a peak pose, or a focus.

Breath and Movement: Like Ashtanga, Vinyasa Yoga also emphasizes the synchronization of breath and movement, but the exact breath count may not be as rigidly defined as in Ashtanga. There is room for variation and adaptation.

Customization: Vinyasa classes are often tailored to the needs and levels of the students. Teachers may offer modifications and variations to suit different practitioners, making it more accessible for beginners and adaptable for experienced yogis.

Creative Expression: Vinyasa Yoga encourages creativity in sequencing and teaching. Teachers may incorporate various styles and influences into their classes, resulting in a more diverse and ever-evolving practice.

Group Classes: Vinyasa classes are typically held in group sessions, where the teacher guides students through the practice with verbal cues and demonstrations. It’s a shared experience in a class setting.

The main difference between the physical Ashtanga and Vinyasa Yoga practices may be the structured and sequence of poses in Ashtanga, versus the more varied and adaptable sequencing of Vinyasa. Ashtanga is known for its strict connection to tradition and physical intensity, while Vinyasa offers greater flexibility, creative expression, and a broader range of modifications to accommodate different people. Both styles have their unique appeal, and the choice between them usually depends on a person’s personal preferences and goals in their own yoga practice.

Clarification of The Eight-Limbed Path

When you’re learning new Sanskrit words, it can sometimes be confusing! The physical Ashtanga Yoga practice is different from the Eight Limbed Path outlined in The Yoga Sutras of Patanjali. The Yoga Sutras of Patanjali are like a special guidebook for people who practice yoga. It provides a guide towards wisdom that may help people connect more deeply to their minds and bodies. “Ashta” means “eight” and “anga” means “limb” or “path.”
Ashtanga Yoga philosophy revolves around the eight limbs (ashtanga), each serving as a step toward self-realization. These limbs encompass ethical principles (yamas and niyamas), physical postures (asana), breath control (pranayama), sense withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and ultimate enlightenment (samadhi).
The philosophy emphasizes that the true practice of yoga occurs within, transcending the physical realm. It guides individuals toward ethical living, mastery of the mind, and a deep connection with the self. Ashtanga Yoga philosophy, in alignment with broader yogic principles, seeks to liberate individuals from the cycle of suffering and attachment. It aims to awaken a profound sense of inner peace and contentment.

Ashtanga Yoga: Physical Asana Classes

When you step into the physical Ashtanga Yoga asana class, you enter a realm primarily focused on the third limb of the eightfold path – asana. An Ashtanga Yoga class that you might take at a studio will be focused on the physical practice and won’t necessarily involve the teacher guiding you through a class on philosophy. You will move your body!

Philosophy and Vinyasa and Ashtanga Yoga Asana Classes

It’s crucial to recognize that the physical practice of both styles of yoga can serve as a bridge to deeper philosophical understanding. The disciplined and structured nature of the asana classes can bring about qualities such as patience, discipline, and self-awareness, which are integral to the entire journey of yoga!

For many yoga practitioners, the physical practice provides a tangible entry point into the broader world of yoga philosophy. As you deepen your asana practice, you may become curious about the ethical principles (yamas and niyamas), dive into meditation and pranayama, and ultimately seek out a more profound connection with your inner self.

It’s All Yoga!

Vinyasa Yoga, with its fluid and creative sequences, can feel like a dance. It’s a practice that celebrates diversity and adaptability. Here, the asanas, or yoga postures, are like pieces of a puzzle, and each class may put those pieces together differently. This variety keeps the practice fresh and exciting, allowing practitioners to explore new movements and challenges regularly.
Ashtanga Yoga, on the other hand, offers a structured and traditional approach. The sequence of postures is fixed, providing a consistent framework that practitioners follow as they advance through the series. This structure fosters discipline and dedication, as it requires commitment to mastering each pose before progressing to the next.

Despite their differences, both Vinyasa and Ashtanga Yoga share a common goal – to unite body, mind, and spirit. They offer pathways to physical well-being, mental clarity, and self-discovery. Both practices emphasize the importance of breath, mindfulness, and the mind-body connection. Both styles can lead to a deeper understanding of yoga’s philosophical principles. Whether you’re flowing through Vinyasa sequences or navigating the structured series of Ashtanga, you have the opportunity to explore the deeper philosophy that runs through both styles.

The choice between Vinyasa and Ashtanga Yoga comes down to personal preference and goals. Vinyasa offers creativity and adaptability, making it accessible to a wide range of practitioners. It’s an ideal choice for those who enjoy diversity and spontaneity in their practice.

Ashtanga Yoga, with its structured and disciplined approach, appeals to individuals seeking a clear path to progress and physical challenge. It’s a practice that rewards dedication and persistence with a profound sense of accomplishment.

No matter which path you choose, remember that both Vinyasa and Ashtanga Yoga are tools for self-discovery and growth. Whichever practice you step onto, it’s the journey that matters most. So, whether you’re gracefully flowing through Vinyasa sequences or diligently progressing through the Ashtanga series, know that both paths lead to the same destination – a deeper connection with yourself and the world around you. Yoga, in all its forms, offers a gift of transformation, and the choice of style is your unique expression of that journey.

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Yoga Sequence to Parsva Sirsasana (Revolved Headstand)

Kate Lombardo — Wed, 06 Dec 2023 18:14:37 +0000

Working on headstand, or Sirsasana in Sanskrit, is something many yoga students in asana classes love to do…

I remember when I first started doing yoga, I would look at the people effortlessly going into headstand in the middle of the room and think, “maybe one day!”

In a Level 2 class, you may end up with many students who have a strong headstand practice and even though it’s always a fun pose to work on, sometimes it’s nice to offer a headstand variation so those students have a new place to work within the pose.

Enter Parsva Sirsasana (Revolved Headstand)!

This pose takes Sirsasana and adds a twist of the trunk, which brings in extra challenge both physically and mentally as well.

The great thing is you can build a sequence around this Sirsasana variation but also give your students the option to work on regular Sirsasana A or even headstand prep – making it great for an open-level class where you know some more advanced practitioners may show up.

The key with building this sequence is focusing on poses that stabilize and strengthen the shoulder girdle and muscles of the upper back while also incorporating twisting elements to help students find the turn of the trunk while upside down.

Have fun and let me know how it goes!

Puttering/Warm-Up:

Child’s pose with blocks (elbows on blocks to open shoulders)
Sukasana with side body stretch
Anjenayasana
Low lunge twist
Parsvottanasna with blocks

Sun Salutations: 3-4 Rounds

Standing Poses:

Warrior 2
Triangle Pose
Extended Side Angle (with hand outside of the ankle)
Warrior 1
Parsvottanasana

Balance Poses: Eagle Pose and/or Standing Split

Twist Pose: Revolved Extended Side Angle

Peak Pose: Parsva Sirsasana (Revolved Headstand)

Wind Down Poses:

Pavritta janu sirsasana
Paschimottanasana
Bridge pose
Supine twist

Savasana

If you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

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Yoga Class Sequence Toward Handstand

Kate Lombardo — Thu, 30 Nov 2023 12:00:40 +0000

One of the greatest gifts of being a yoga teacher is being able to provide an experience that shifts someone’s mindset and mood in a positive way.

I’ve taught classes on some “heavy” days over the years where emotions are high and you can feel that students are craving some type of relief from whatever it is they’re carrying.

My favorite way to do that?

Teach a handstand class.

There’s honestly almost nothing more fun than leading a group of adults through a class that flips them upside down and has them acting like kids again. It’s immediately uplifting to the spirit and it recharges the energy. That’s exactly what a handstand class does.

I definitely recommend practicing this at the wall. And, depending on the level of students you have, leading them through L-shaped handstand using the wall first is a great way to get everyone upside down, while still keeping your class accessible.

The key with this big post is to create a sequence that focuses on a lot of shoulder and side body opening while incorporating core integration and straight leg poses.

I keep a handstand class in my mental back pocket at all times so if I ever need to teach a fun class last minute, I always have one ready.

Have fun and let me know how it goes!

Puttering/Warm-Up:

High lunge with hooked thumbs
Low Lunge Twist
Modified Parsvottanasana (use blocks!)
Tadasana with Gomukhasana Arms

Sun Salutations:

3-4 Rounds

Standing Poses:

Warrior 2
Triangle Pose
Extended Side Angle (with hand outside of the ankle)
Ardha Chandrasana
Warrior 1
Parsvotanasana

Balancing Poses:

Tree Pose
Standing Split

Twist Pose:

Revolved Triangle

Peak Pose:

Handstand

Wind Down Poses:

Wheel
Reclined Spinal Twist
Happy Baby

Savasana

If you enjoyed this sequence, enter your email below for a FREE starter kit on building vinyasa yoga classes!

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Yoga Class Sequence Building to Salabhasana

Patrick Franco — Wed, 22 Nov 2023 12:00:07 +0000

Salabhasana, aka Locust Pose, is a prone backbend meaning the pose is practiced lying flat on the belly. Generally speaking, backbends are energizing and uplifting. They tone and stretch the spine, shoulders, and upper back while opening the chest. Salabhasana is a great backbend to work on with beginners because it doesn’t require weight bearing on the hands and arms and there are multiple modifications available for practice.

A few of the essential actions in Salabhasana, which are the basic actions that are needed to perform the pose, include pressing the tailbone towards the floor and extending it towards the heels, lifting the inner thighs and stretching the legs, reaching the arms back and upwards, lengthening and lifting the abdomen, chest, and head. These actions are essential to maintain the integrity of the shape, but equally important when practicing this pose is to breathe deeply, relax the face and throat, and release unnecessary tension. This is the essence of Yoga Sutra 2.46 – Sthira Sukham Asanam – the pose should be a balance of effort and ease. Backbends, like Salabhasana, typically require a lot of physical effort to practice. With that effort could come strain, tension, or gripping. The work is to keep the effort while stripping away any undue gripping or tension that doesn’t assist the shape. Every pose has a different formula between effort and ease and when you find it there is a sense of peacefulness and equanimity that washes over the body and mind of the practitioner.

In this sequence, we start by preparing the body for backbends with poses that open the chest and back, increase shoulder mobility, and lengthen the psoas and fronts of the thighs. Standing Poses like Crescent Lunge, Warrior 1, and Warrior 3, shoulder openers like Parvartasana and Gomukhasana in Virasana, and psoas exercises are essential to this sequence in preparation for Salabhasana. We conclude with poses that help pacify the spine and quiet the mind leading us towards Savasana. Poses like Bharadvajasana, Child’s Pose, Supta Padangusthasana, and Halasana help wind us down.

We know that backbends are invigorating and exhilarating. Having a proper wind down after practicing backbends will ensure that our mind and body move from a Rajasic (active) state to a Sattvic (harmonious) state. After taking class you should feel vibrant and light.

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.

And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:

Puttering/Warm-Up:

Virasana w/ Parvatasana
Virasana w/ Gomukhasana Arms
Downward Dog
Crescent Lunge

Sun Salutations:

3-4 Rounds

Standing Poses:

Trikonasana
Extended Side Angle
Warrior 1
Utkatasana with Interlaced Palms Behind Back
Prasarita Padottanasana C

Balance Pose:

Warrior 3

Twist Pose:

Revolved Triangle

Prep Pose:

Supta Virasana

Peak Pose:

Salabhasana

Seated Poses:

Child’s Pose
Bharadvajasana

Wind Down Poses:

Supta Padangusthasana
Halasana

Savasana

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