“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.”
Class 9: Side Plank, I am aware
Take 3 steps through each pose: Foundation, Core, Expression, and circle back:
- Foundation First = Activates Bandhas, through hands, feet and pelvis/spine, deep core line in general. Will bring you more stability, support, power and lightness.
- Engage Core and deep muscles to relax the bigger outer superficial muscles.
- Find your own expression.
Tree pose: Foundation, Core, Expression
Sun Salutation A & B
- Hand to big toe/ Utthita Hasta Padangusthasana A
- open to the side
- Warrior 3/ Virabhadrasana 3
- Standing split/ Urdhva Prasarita Eka Padasana
- 1 leg Downward Dog to knee to chest
- Crescent lunge fist of fire while bending back leg inhale arm extend above head
- Warrior 1: cactus arms
- Humble Warrior/ Baddha Virabhadrasana
- Low lunge/ Anjaneyasana opposite hand to the floor, reach other arm up
- Side Plank/Vasisthasana
- Wild Thing/ Camatkarasana
- Vinyasa other side
- Repeat Flow
From Low squat/ Malasana
- Low reptile lunge
- Malasana (low squat), Forward Bend in low squat
Requires flexibility of the neck and throat. The throat is the seat of self will. This asana is difficult for many because it involves the bending of the will. Remember that there is something constantly changing in the body as well as in the mind.
In yoga philosophy, all of our actions and thoughts leave traces in our consciousness. With his Plowing of the mind, the yogi seeks to remove the negative obstacles of the mind in order to leave positive thinking.
- Fish pose/ Sarvangasana
- Sit butt on heel, cross hands behind head, press head back to realign neck
- Bring hand under shoulder, finger pointing toward butt, open chest
- Supported bridge pose
Everything can be an opportunity for a spiritual practice. With mantra repetition, think: “I am training my mind and transforming all my activities into a meditation, an offering. Use mantra repetition to be more content while letting go of what no longer serves you, what ever you do, do it in a loving way. Uplifting actions and thoughts can change the world.
Om Namah Shivaya
Shivaya Namah Om
Shiva is the god most widely recognized as the god of destruction. When understood fully (and according to Shaivism), it means “I bow to the inner Self”
- 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