“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.”
“Like a snake, the spine should be moved from end to end, when the head moves, the movement is transmitted to the tail.” (Iyengar) We are as young as our spine is flexible.
- Sitting Cat & cow
- Dancing Tiger
- Sufi Grind
- Waterfall Cobra: Get out of your head, into the dance and flow of life.
The symbol of Cobra represents deadly poison that can cause instant death, yet its ability to shed its skin symbolizes renewal and resurrection. Will the spiritual power dormant within us awaken? Can I shed my old skin? How will I renew myself? What are the poisons of my mind? The way to give up fear is not by running from it, but by getting close to it and seeing it from a different perspective.
- Sun Salutation A
- Dancing Warrior: First round hold poses + 3 rounds 1 breath per pose
- Warrior 1, Warrior 2, Reverse Warrior, Side Angle pose, Vinyasa
- after last round add: Extended Triangle, Triangle, Half Moon pose
- Then repeat everything in reverse order
The yoga tradition has always placed a lot of emphasis on the importance of a teacher who can helps us. The person who inspires us on our path to self realization can come to us in any shape or form. The deeper meaning of guru is that it’s operating within us and in all the beings around us at all times.
Sitting Forward Bend/ Paschimottanasana
Surrender is the important lesson that this asana teaches. There is a softening and an expansion from deep inside. The surrender is particularly well expressed by the fact that one cannot see behind or above. In acceptance of this situation lies humility. In patience and surrender, we take the time to stretch and lengthen. The intensity of the stretch and the recognition of limitations in one’s thinking, feeling, understanding, must be overcome before it can be completed, instilling humility again and again. Making the body a spiritual tool so that the body and mind are in harmony with each other. What is holding me back? What are the restrictions on my life? What helps me release? What do I need to surrender or renounce?
What is the sign of a healthy person?
A healthy person is happy anywhere, at ease and in peace, universal love emanates from within. There is no tension anywhere, no stress or friction. These are the signs of real health. A person who is healthy doesn’t hurt anymore. A healthy person emits loving and pure vibration. A healthy person takes everything in life as a game and brings happiness to others. Healthy minds should be well balanced under all conditions. That is the goal of Yoga.
Mantra: Ide Were Were (West African Mantra) from Deva Premal
This chant is a Yoruba Mantra from Africa. In honour of the Goddess Oshun. Oshun is the Goddess of money, love, and happiness. She brings to us all the good things of life. Also, she is the Goddess of sweet water and can be discovered where there is fresh water, at rivers, ponds and particularly waterfalls. Goddess Ochun is thought to be the most beautiful of the female Orichas. She exhibits all of the attributes connected with fresh flowing water: she’s lively, energetical, refreshing, vivacious. No one can resist her charming laugh, her graceful dancing, and her lips that taste like honey. Goddess Ochun has a lush womanly figure with full hips, which suggest fertility and eroticism. Although Goddess Ochun governs love and the sweet waters, she is likewise viewed as a highly benevolent deity. Goddess Oshun is said to be the defender of the poor and the mother of all orphans. It is Goddess Ochun who brings to them their needs in this life. Furthermore, she is regarded as a healer of the sick, the bringer of the song, music, and dance. She is also portrayed as a teacher, who taught the Yoruba culture, agriculture, and mysticism. She also taught them the art of divination using cowrie shells, as well as songs, healing chants and meditations taught to her by her father Obatala, the first of the created Orishi.
Make sure you check the other lesson 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
- Vinyasa Yoga Class, lesson plan Class 7: Balasana/Child pose, I am grateful
- Vinyasa Yoga Class, lesson plan Class 8: Lion Breath + Sun salutation B, I am fearless
- Vinyasa Yoga Class, lesson plan Class 9: Side Plank, I am aware
- Vinyasa Yoga Class, lesson plan Class 10: Crow, I am light/divine
- Vinyasa Yoga Class, lesson plan Class 11: Crow into flow, I let go of expectation!
- Vinyasa Yoga Class, lesson plan Class 12: Split / Hanumanasana
- Vinyasa Yoga Class, lesson plan Class 13: Eagle/Garudasana, I surrender
- Vinyasa Yoga Class, lesson plan Class 14: Dancer Pose/ Natarajasana, I am brave
- Vinyasa Yoga Class, lesson plan Class 15: Inversion, I trust myself, I am stronger than I think
- Vinyasa Yoga Class, lesson plan Class 16: Side Crow/ Parsva Bakasana, core work and twist
- Vinyasa Yoga Class, lesson plan Class 17: Bird of Paradise/ Svarga Dvijasana & Eka Koudiyasana 2
- Vinyasa Yoga Class, lesson plan Class 18: Flying pigeon