Vinyasa Yoga Class, lesson plan Class 11: Crow into flow, I let go of expectation!

“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.

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“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.”

Class 11: Crow into flow, I let go of expectation! 

Classical Sun Salutation + Salutation A & B

Stand in Tadasana

  • Interlace fingers behind the back, inhale chest up, exhale into chair pose
  • Chair into Boat and hold Crow shape
  • Cat & Cow (feeling the shape of Cat to reproduce during Crow)
  • Kneeling extend leg to knee outside shoulder, 3 X, hold, lower and zip it up
  • Crow
  • Vinyasa to Downward Dog

Flow

  • Inhale 1 leg Downward Dog, open hip, breathe, square hips
  • 1 leg Dog to knee to outside shoulder 3X, hold (Half Crow)
  • Lower knee to wrist, exhale, zip it up toward shoulder 3 X

Vinyasa and repeat sequence from 1 leg Dog with other leg

Repeat whole sequence from Chair

Repeat Sequence and add: Warrior, Side Angle pose, Triangle

Cow face/ Gomukhasana

In India, the cow is a sacred animal and a symbol of motherhood. She has enormous strength but is also very gentle and docile. Similar to the cow chewing, the aspirant who must “chew” over again the spiritual information and instructions that are received, to be able to digest them and extract the nourishment. Ask yourself: “How do I take in and digest information? How do I learn? What nourishment do I seek? What nourishes me physically? Spiritually?

Sitting spinal twist

Savasana

What is heaven

Heaven is a place where love and nothing but love flows, real, universal love. People love each other as they love themselves. They love the plants, animal, and all the things around them. Everyone living as one big family with no “mine,” “yours,” only “ours.” Everybody takes care of everything and everyone. Sharing the joy of everyone, and the pain of everyone. Of course, such a thing may not happen overnight. Having a common purpose: serving each other and collectively raising humanity together. That is our aim. Whatever we do should be done in this light, a collective life, rising above selfishness.

Hari om namo narayana by Deva Premal (I bow down to the divine)
Om namo narayana
Hari om namo narayana

Letting go!

Cow face

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