Vinyasa Yoga Class, lesson plan Class 12: Split / Hanumanasana

by | Jan 17, 2019 | Yoga, Yoga Nanaimo

“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.”

You can also have access to the recording of the classes and sequence with the Vinyasa Flow Yoga online classes bundle.

Class 12: Split / Hanumanasana
The psoas muscle run from the middle of the spine to the inner thigh. This deep core muscle initiates all of our movements and is related with the fight or flight response that built into our bodies with stress. Resulting in short and tight locked psoas. Because of its relationship with stress, the psoas is where we generally hide fear. The process of opening up through this muscle encourages the release of fear and a move us into a state of love; that we are divine and that we can accomplish the impossible. It is faith and hope that we can go forth with confidence and leap across oceans and change the world. Hanuman, the monkey God, teaches us that there is one thing that allows us to override fears and that one thing is love. We can perform a mighty leap across the ocean, having the conviction that we can unite what has been separate and to rise to the challenge.

Start in supported bridge with song Love is here by Alexia Chellun
I’m surrounded by love. – I am filled with love. – Oh, the love of my life is here. Love is…here

Classic Sun Salutation
– Kneeling knee circle
– Lying hand to big toes/ Supta Padangusthasana
– Standing hand to big toe/ Hasta Padangusthasana

Flow 1:
– Warrior 1/ Virabhadrasana 1, Warrior 2/ Virabhadrasana 2,
– Triangle/ Trikonasana
– Pyramid Pose/ Intense side stretch pose/ Parsvottanasana
– Warrior 3/ Virabhadrasana 3
– Standing Split/ Urdhva Prasarita Eka Padasana
– Low Lunge/ Anjaneyasana to ½ split
– Pigeon/ Kapotasana with backbend (hands prayer)
– Staff pose/ Dandasana
– Sitting head to knee, 1 leg/ Janu Sirsasana
– Wide leg stretch/ wide angle seated forward bend/ Upavistha Konasana
– 1 leg lift, circle, warrior 2 leg alt.
– Split/ Hanumanasana
– Partner stretch at wall PNF, then lying down and try split one last time

Hanuman Mantra (Strength Through Devotion)
Om Hum Hanumate Vijayam

Born free: You are ever free. Born free. Why do people feel the need to have “free time” or vacation time? Whatever you do you’re doing freely if you have the right attitude. A true spiritual seeker shouldn’t discriminate between “free” days and “work” days. Learn to play even while you work. Real freedom is enjoying whatever you do. Whatever you do, play your part well and enjoy it

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