“The body tells its story. The mind supports and questions and encourage. The mind has to agree to be the compassionate listener without judgement or expectation. We want to find a deeper meaning in the asanas, to take us to a higher level of consciousness, expect depth, reflection, clarity and support for the Light within.”
I’ve been teaching yoga since 2004. Over the year my teaching style has changed a lot. I used to plan and then just improvise, have an idea for a series or peak poses. Sometime I thought I had just taught an amazing class but did not write it down and then would not be able to repeat it. I’ve also spend lot of time, researching, reading, preparing and know how much can go into planing the “perfect” class. I’ve decided to share with you some of the classes program, class 3, I prepared for the Yoga teacher training. There are 18 lessons plans that build on each other. The first few classes are more gentle classes, until we move toward more advanced poses and sequencing. Where ever you are on your journey its important to remind yourself that it’s more important to have awareness than to do an asana perfectly. I hope you enjoy me sharing theses with you and would appreciate your feedback to keep improving them. I’ve used 2 books to help me build theses classes, they are the Golden Present book by Sri Swami Satchidananda and the Hidden Language of Hatha Yoga by Swami Sivananda Radha.
“In Hatha Yoga we confront our fears as well as our potentials by balancing attention between the body and the mind. Because human beings are so complex, various branches of yoga must be practised in proper combination to help people become harmonious being. Asanas are a discipline of the body, but they are not without an effect on the mind, and in turn the mind affects the body. We create an intuitive space for deepening our understanding about ourselves, uncovering our obstacles and potential. We are the masters of our own destiny.”
To float requires strength, control, and practice. This class is filled with drills and progressions to help you develop the muscle memory, balance, and confidence to become weightless in your vinyasa practice. We will play with a variety of Crow shapes that don’t require lots of strength or balance. Remember: any part of the pose is still the pose.
The yogic path begins with the realization that we often forget about our divine nature, our light, which causes us to suffer. This ignorance is happening to others. It causes us to mistakenly identify with our ever-changing body and mind. But after realizing our misunderstanding, we can take appropriate measures to alleviate it. We can start living a life based on the principles of yoga by reconnecting to our true self. The more we connect with our divine nature, the more we experience lasting peace and fulfillment. This is the promise of yoga, open for all of us to experience right here and now.
Constructive rest position: Breath deeply. Follow exercise with this position.
- Lying Crow
- Lying down with head on block, focus attention on the core (working the shape)
- Hold 30 seconds focus flex wrist, point toes, focus core
- Lower belly tuck, touch knee and relax (small mtv)
- Crow tap with block behind head
- Flex one foot and touch below wrist, hold for 10 sec.
- Repeat other side
- Bring 1 knee in the centre and hold (lolasana)
- From a 4 position wrist warm up
- Fingers pointing away from midline, rock side to side
- Back of hand on mat, bend & extend arm
- Fingers pointing toward body, rock forward & back
- Cat (lift tail and head) & cow (focus on protraction of shoulder & shape of spine)
- On all 4s, hover the knee off the floor and breath
- Downward Dog, hold
- Plank hold
- Flow 3X between Plank and Downward Dog
- Come on top of your mat into standing Forward Bend, grab elbow, rest.
Sun Salutation 3X
- Crow with feet & head on block
- 1 leg Dog to 1 leg Plank to touch knee outside (Half Crow) repeat 3X
- Bring feet between hands
- Warrior 1
- Pyramid pose
- Low lunge, lift foot knee to chest hold
- Repeat flow with other leg
- From Chair pose, lower yourself all the way down into Crow
- Sitting Crow pose
- Boat pose with straight leg while holding the big toe.
- Try to flex your feet and do wrist tap, alternating feet.
- Lower into Hollow Body (Half Boat or Low Boat), try reaching arms above head.
- Sit with hands on blocks.
- Fold forward.
Baby Cobra; long spine, back of neck and lower back wrinkle free. Backbend comes from thoracic spine not lower back.
- Lying down on belly, shoulder & pec stretch (straight arm and also 90-degree angle).
- Supported bridge on block at medium height, keep it there for three breaths, then straighten the leg.
- Supine twist
Wherever you are, whatever you do, have discipline in your life. Discipline your mind, discipline your senses, discipline your body. Even for a few minutes of ego gratification, for climbing to the top of a mountain, so much effort is needed. How much discipline is needed to attain your goal? How many times will you slip, get up, start, slip, get up and start again? At last you stand there at the top, plant your flag, and say, “I conquered Everest.” You may have conquered Everest, but you can never rest there. In 10 minutes you even have to come down. For that 10 minutes of joy you worked so hard, you followed so many disciplines. Then it’s over. In the spiritual life, however, once you get to the top, you have reached Ever-rest. You do rest there, and you won’t have to come down. You can even pull others up as well. But there are no shortcuts. A great price must be paid to reach that great goal. What is that price? Leading a selfless life.
Om Asatoma satgamaya
Tamasoma iyotir gamaya
Mrityorma amritam gamaya
Take us from the false to the truth
From darkness to light
And from poison to nectar
Make sure you check the other Vinyasa Yoga Classes
- Vinyasa Yoga Class, lesson plan Class 1: Yin/Yang sequence, deep belly breath, I am breathing mantra
- Vinyasa Yoga Class, lesson plan Class 2: Tree pose, 3-part breath
- Vinyasa Yoga Class, lesson plan Class 3: Ujjaya breath, I am calm
- Vinyasa Yoga Class, lesson plan Class 4: Strength intelligence, I am focus
- Vinyasa Yoga Class, lesson plan Class 5: Sun salutation A, Dancing Warrior, I am strong
- Vinyasa Yoga Class, lesson plan Class 6: Sun Salutation A, move like a snake, I am healthy