Transcription
Intelligent SequencingCopyright Notice 2018 The Yoga Professional & Katie Brauer International LLC. All rights reserved.The material contained in this manual, and any other handouts or resources used in The YogaProfessional Incubator , are the property of The Yoga Professional & Katie BrauerInternational LLC. This training manual and included sections may not be reproduced ortransmitted in any way. Please honor the copyright of the training materials and theseteachings.
TYP Incubator ResourceTABLE OF CONTENTSOverviewINTELLIGENT SEQUENCING2Creating Connection6Flow Class Outline7Flow Example Sequence8Deep Stretch Class Outline11Deep Stretch Example Sequence12Vinyasa Class Outline14Vinyasa Example Sequence16Power Flow Outline19Power Flow Example Sequence20 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved1
TYP Incubator ResourceIntelligent SequencingThere are some basic principles for sequencing asana that can support an optimal experience forstudents. Although the information shared below follows a particular logic based on a deepunderstanding of the biomechanics of the body, it is not etched in stone.Your duty as a teacher and guide is to deliver what is advertised on the class schedule (i.e. flow),or your curriculum (i.e. beginner’s series). While simultaneously attuning to the needs of theclass.There are many mays to sequence and compose a class, the main 2 approaches we utilize andencourage are:Potpourri Class, which is an eclectic and harmonious blend of postures from different posturecategories strung together to create an experienceMulti Peak/Themed Class, incorporates a particular focus and theme around one of themovements of the spine (i.e. back bends, lateral side bending, twists etc). In this method, chooseyour focus and multi peak postures and create layers leading to this pinnacle. Just like ascendinga mountain, reaching its top and descending the other side. It is important for a class to build ina safe and fluid manner to assure the student is ready on every level to fully experience the peakpose, and then from that place skillfully bring them back down.If you are emphasizing a particular theme use your warm up sequence and first round of posturesto warm, strengthen, and stretch the body in preparation for what is to come:o Flexion/Extension: anterior chain, quads, abdominals, chest, shoulders, back, tricepso Lateral Side Bending: Lateral hamstring, ITB, transverse abdominals, oblique’s,intercostal muscles, triceps, erector spinae, latissimus dorsio Twisting: hamstrings, outer hips, abdominals, oblique’s, chest, shouldersYour choice of sequencing can also be influenced by the time of day, seasons, moon cycle, etc. Ina morning class we might spend more time warming the muscles and joints and in an afternoonpractice we might sequence more cooling and nervous system balancing postures to helpstudents wind down from their full day.Finally depending on how long your class is you will have to work the clock to ensure the basiccomponents are present. In a 90min class you might take more time to warm up, spend moretime cooling down, or use an instructional demo. In a 60min or 75min class you might warm upmore quickly or shorten your sequence.Other Considerationsï Intentiono Choose a quality, intention or theme to inspire your sequencing and teaching. Youdo not even need to share the theme with your students, but this is a nice way toget started if you’re feeling stuck. 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved2
TYP Incubator Resourceo Consider the time of day, the time of year and other outside influences. Keeping aseasonal yoga practice helps us humble ourselves to Nature’s power. What isoccurring in nature is a basic reflection of what is occurring within our own bodiesand we can utilize yoga to better attune. During winter’s particularly long and darkones, it is useful to practice a lot of sun salutations, inversions, and back bends toobtain energy and ward off down moods. In a warm, humid or hot climate, addmore forward bends, inversions and cooling twists to balance nature’s external heatand stay cool.ï Understand the Why?o Always approach your sequence from a place of ‘why?’o Why would it empower my students to put that pose there?o Why do I chose this pose over that pose a t this point?ï Teach to your studentso Coming to class with a plan is great, BUT be prepared to ditch your plan or modifycertain parts based on the students that show up, while honoring your delivery ofthe class description.o What is the expectation from you as a teacher to deliver based on class descriptionand what is advertised? What do students need? What is the energy level? Whatinjuries exist? What preferences do students have?ï Honor the Cycleo Beginnings, middles, ends and space.o There is the Maha Vinyasa (the whole of the class), the Mini Vinyasa’s within thatcreate each component of your class, and the postures themselves that each have abeginning, middle, end and the space between one posture and the next.o Be sure to guide transitions and honor the SPACE in the Maha context with stillness,silence and pause. This allows for time for reflection and integration.ï Follow the Class Arco Pre-Class Connectiono Welcome / Introo Centering / Movement Meditationo Warming (pratapana)o Heating (warriror series/namaskars)o Body of Classo Cooling / Counter Poseso Savasanao Closingo Post-Class Connectionï Refer back to the biomechanics of the bodyo Yoga is an art. Honor the creativity that bubbles up in sequencing, however, alwaysrefer back to the science. 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved3
TYP Incubator Resourceï Feel it in your body firsto The best way to know if something feels good is to DO it. Get on your mat and move.ï Keep it simple. No need to reinvent the wheel.o Let the postures speak for themselves. No need to create fancy transitions orvariations of poses (unless you have a WHY). This tradition is ancient for a reason –it works as it is.ï Understand the distinction between Stretching v’s Strengthening Postures (in the legs)and intelligent placement within a sequenceo Strengthening Heating, activating, generates tapas. Eg. Warrior 1, 2, chair. Generally anything where the knee/s are bent.o Stretching Stretch quality is more present than heating quality. 2 sub categories:§ Actively stretching postures (parsvottanasana).§ Passively stretching postures (upavishta konasana).§ Both can happen in the SAME posture depending on the intention of teacher.§ Eg. Wide Legged Forward Fold (there is some heat and muscle activation butvery different from warrior).§ Generally postures with extension in the knee§ NOTE: doing too many “stretching” postures early on in class creates a stopgo experience, and the body never passes a threshold to sustain heat whichcan lead to severe injury.ï Posture Familyo Standingo Balancingo Forward Foldso Backbendso Twistso Inversionsï Build Simple to Complexo Place postures intelligently building simple to complex.o Be mindful that every pose has kramas (stages) to honor learning of students andempower them that where ever they are is ok.ï Create an Unbroken Thread / Energetic Bell Curveo Let your choice in postures, music and voice quality relate appropriately to eachcomponent of class. 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved4
TYP Incubator Resourceo Guide transitions to support an unbroken thread of experience.o Incorporate pulsation, body vinyasa, asana vinyasa, as a way to build heat.ï Keep a ‘full body experience’ top of mind.o Incorporate:§ flexion/extension postures.§ lateral side bending postures.§ twisting postures.o Be mindful about an excess of flexion through the hip and counter with hipextension throughout class. (no more than 4 postures of flexion in a row withoutincorporating some extension for relief in the hip flexor).ï Balance Movement and Dynamic Stillnesso Create a combination of: Fluid movement (pulsation, body vinyasa, linking postures together) Sustaining a posture (dynamic stillness within a posture, not rigid) 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved5
TYP Incubator ResourceCreate Connection Build RelationshipPre ClassConnectionStudentSetupClassIntroductionPost ClassConnectionAll students entering the classroom are acknowledged individually beginning15 minutes before classo New students are greeted and asked the following questions:§ What is your name?§ Do you have any injuries or special things you’re working on today?§ Do you want to be given hands on adjustments during class?o Returning students are greeted in an appropriate manner based on theexisting relationship.§ Any injuries you’re working with today?§ Hands on adjustments okay today?Before class begins every student is set up for success:o Everyone has blocks & straps for yoga and weights for fitnesso Mats are evenly spaced throughout the room in the defined markerso In all yoga classes conversation is conducted between the instructor andstudent only, one on one, at a low level (all other conversations should bedone outside of the room).o Ensure room is free of cell phonesEach class begins with the Teachers sharing:o Teachers nameo The class type name and length of classo Timely studio announcementStand at the door of Practice Room:o Farewell Studentso Be available for questions & suggestions 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved6
TYP Incubator ResourceFlow Class OutlineName:Length:Description:Music:Teacher Goal:Flow60 MinutesA combination of accessible postures, fluid movement and breath.Builds confidence, promotes vitality and reduces stressMello mix of acoustic, lounge, world music, instrumentalIntroduce students to the fluidity of movement and breath whileexploring basic yoga postures, educating on fundamental alignmentprinciples and incorporating props. Provide a well rounded full bodyexperience that incorporates twisting, lateral side bending, flexionextensionStudent Set Upo 2 Blockso StrapKey Componentso This is a beginner all levels classo Get people moving, coordinate movement and breatho BE sure to include pratapana (warm up movements)o Break Down Chaturanga providing options to take cat/cow, or knees down for less heato Less than 5 Modified Chaturangas throughout classo Less than 5 Down Dogs throughout classo Build postures from the ground upo Build simple to complex within poses and class sequence progressiono Explore posture optionso Incorporate pulsation & body vinyasao Full body experience – DO NOT sequence to a peak poseo Prop use is mandatory – guide and demo with prop supportAvoid Advanced Postures (this is a beginner all levels class)o NO Revolved Triangleo NO Revolved Half Moono NO Arm Balanceso NO Full Expression of Warrior 3 (arms by ears)o NO Handstandso ETC .you get the idea – remember this is a beginner class 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved7
TYP Incubator ResourceClass Structure and TimingIntro / WelcomeCentering (Dirgha & Ujjayi)#No. of Minutes1 Minutes2 Minutes3 MinsPratapana Warming Up (including 6 movements of the spine)Breakdown Chaturanga, Movement / Breath, ½ Sun Salutes12 MinsFlow Appropriate Postures/Sequencing (10-16 postures, full body)48 MinsCooling Postures55 MinsSavasanaClosing9 Minutes36 Minutes6 Minutes4 Minutes1 MinsExample SequenceFlow 60 MinutesCenteringSeated Virasana or Cross Legged - 3 x shoulder shrugsHands to Thighs - Cultivate Dirgha & UjjayiWarm Ups1 x Sun BreathTable - Cat Cow x 5Lateral Side Bend Warm Up x 3 (Rt/Lt)Table Twist Warm Up x 3 (Rt/Lt)Half Plank - Lower - x 3 Half Push UpsCobra - x 3 PulsationsDownward Dog (5 alignment cues)FF - HL - FF - Rag Doll to Stand1/2 Sun Salutes x 312 MinsFlow Postures1/4 MoonChair - Pulse - SustainFF - HL - FF- Step Back (Lt)Low Lunge Rt - PulseTwisting Lunge (Lt hand on Ground, Twist Rt)Down DogTable - Half Plank - Knees on Ground - Exhale tobellySet up 2 blocks at front corners of mat, with strapUse block under hips, 3 shoulder shrugs, exhale open mouthRest hands on thighsIn/arms2sky,ex/hands2heart,In/prayer2sky, Ex/arms2sidesHands under shoulders, knees under hips, In/ex,t, Ex/flexIn/Extend Rt leg back, cross over midline, look over Lt shoulder,Ex/ knee to elbowTake Rt Hand behind head, In/lift elbow to sky open side body,Ex/elbow to Lt wrist, twistShift forward to half plank, knees on earth, guide elbowsFeet hip width, In/Shoulders roll up and back Ex/ReleaseTuck toes under, hips to sky, DD, walk out legs/hips, settle5 B'sWalk to front of mat, feet hip width Hands to BlocksHands to blocks for support, highlight length in the spineFeet hip distance, hand to hip, side stretch bicep by earFeet hip distance, bend knees, stretch arms forwardHands on Blocks, Step back, Blocks by hipsUse support of blocks, pulse, arms over head, pulseHand on block, tuck back toes, float knee, In/length, Ex/twistTuck toes under, hips to sky, DDExhale elbows hugs side body, all the way to belly 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved8
TYP Incubator ResourceCobra - 2 PulsationsUp DogDown DogFF - HL - FF- Step Back (Rt)REPEAT OTHER SIDESamasthiti1/2 Moon (Rt/Lt)Chair - Twisting Chair (Rt/Lt)FF - HL - FFStep Back - Modified ChaturangaUp DogDown Dog3 Legged Dog - Knee to Navel x 3 (place block)High LungeWarrior 2TriangleTemple Pose - 5 Pointed Star x 3Temple Pose - add Twist (Rt/Lt)Wide Legged Forward FoldTransitionStep Back - Modified ChaturangaUp DogDown DogREPEAT LEFTFF - HL - FFSamasthitiTree (Rt/Lt)Balancing CraneBalancing Standing Twist (knee bent)MountainFF - HL - FFStep Back - Modified ChaturangaLocustQuad Stretch Rt/Lt48 MinsChilds PoseTransition to seatedSeated Forward FoldSeated Twist RT/LTFeet hip width apart, inhale lift, broaden colarbones x 2,Long arms, float hips/knees, length in spine, ALIGNMENTTuck toes under, rock back over knees, hips to sky, DDHands on BlocksBig toes touch, heels slightly apart, hands at heartInterlace steeple mudra, In/steeple to sky, Ex/Side bendBig toes touch or block between knees, In/long spine, Ex/TwistIn/Lift, broaden colarbones, Ex/FoldKnees to earth, In/Half Plank, Ex/lowerLong arms, float hips/knees, length in spine, ALIGNMENTTuck toes under, rock back over knees, hips to sky, DDIn/Ext leg to sky, Ex/ knee to navel x 2, then step throughHands to hips, In/Rise, Cue alignment of feet, hips, pulseAdjust back foot, arms extend to the horizon, 5-8 breathsShorten stance, back toes 45 In/Lengthen front leg, Ex/reachIn/Rise, hands to hips, turn to side, toes out, heels in, In/starHold Temple, In/ Length, Ex/dip shoulder in twist Rt/LtIn/Rise, Ex/FoldWalk hands to front of matKnees to earth, In/Half Plank, Ex/lowerLong arms, float hips/knees, length in spine, ALIGNMENTTuck toes under, rock back over knees, hips to sky, DDIn/Lift, broaden colarbones, Ex/FoldBig toes touch, heels slightly apart, hands at heartCue gaze, Ground Lt, Float Rt, Ankle, calf, thigh. Repeat LtCue gaze, Ground Lt, Float Rt, Bend Knee, Balance RPT LtCue gaze, Ground Lt, Float Rt, Bend Knee, Twist RPT LtShoulder shrugIn/Lift, broaden colarbones, Ex/FoldKnees to earth, In/Half Plank, Ex/lowerArms by sides, palms face down, Inhale float chest, legs, armsProp up on forearm, reach back for foot/ankle, quad stretchKnees wide, rock back, breathMove hips off to side, swing legs around, Prop hips if needed.Feet Hip width, In/length Spine, Ex/Fold, Long spineRt foot over left leg, option to bend Lt knee, In. Lift, Ex.Twist Rt.Switch 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved9
TYP Incubator ResourceTransition to FloorHug knees to ChestThread the Needle (reclined pigeon)Roll down one vertebra at a time, hug knees to chestHug knees to chest, release arms and legs long onto matRt ankle over Lt thigh, chest broad, press knee wideCatch outer ankles or feet, thighs wide of ribs, tail long, chestopenHappy Baby55 MinsSavasana1 min guided, 4 mins silence 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved10
TYP Incubator ResourceDeep Stretch Class eep Stretch60 MinutesAn active deep stretch targeting primary muscles and connective tissuessurrounding the hips, hamstrings and upper back.Releases tension, prevents injury and promotes active recoveryMello mix of acoustic, instrumental and relaxation. Follows class arc, buildsup to 12 minutes and tapers down.Educate students on body mechanics and alignment, incorporate alternativepostures (not found in other Classes) to stretch overused muscles andproblem areas by providing an approachable and safe class experience for alllevels.Student Set Upo 2 Blockso Strapo Blanket for tight Hamstrings *optionalo Bolster *optionalKey Componentso All Levels Classo Get people moving, coordinate movement and breatho Be sure to include pratapana (6 movements of spine – SIMPLE & REPETATIVE)o Heat the legs specifically for 2-3 mins during heating phase, in prep for stretcho NO Pushupso NO Chaturangaso Limit time spent in Down Dog – prefer no Down Dogs at all.o NO Warriors (I, II or III unless WIII is against the wall taught as a supported hamstringopener with two blocks under hands)o There are no standing postures (aside from in heating warm ups). The majority of the classis taught close to the floor or on the floor.o Class sequence explores non-traditional postures and invites longer posture holds of 5-12breathso Prop use is mandatory – guide and demo with prop supportTarget Areas to Stretcho Hip Flexorso Quadso Hamstringso Outer Hipso Lower Backo Necko Chest 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved11
TYP Incubator ResourceClass Structure and TimingIntro / WelcomeCentering#No. of Minutes1 Minutes2 Minutes3 MinsPratapana Warming Up (including 6 movements of the spine)Heating (Squat Pulses, Temple Pulse, Breath of Joy)12 MinsDeep Stretch Sequencing (8-10 postures, full body)48 MinsCooling Postures54 MinsSavasanaClosing6 Minutes3 Minutes36 Minutes6 Minutes5 Minutes1 MinsExample SequenceDeep Stretch 60 MinsCenteringSeated Virasana or Cross Legged - 3 x shoulder shrugsHands to Thighs - Cultivate UjjayiWarm UpsBody Sweeps with Breath x 3Seated Spinal CirclesSeated Cat CowSeated Lateral Side BendSeated Spinal TwistTable TopDownward Dog (5 alignment cues)FF - HL - FF - Rag Doll to Stand1/2 Sun SalutesChair - Breath of Joy FlowDeep Stretching PosturesLow LungeHalf SplitsStep Forward - HL- FF - HLREPEAT LEFTRunners Lunge RtTable Top - 3 Legged Baby Dog RtExhale to belly - knees on groundCobra - 2 PulsationsQuad Stretch RtSet up 2 blocks at front corners of mat, with strapUse block under hips, 3 shoulder shrugs, exhale open mouthRest hands on thighsInhale arms to sky, exhale hands flow over front bodyHands to thighs, circle spine to right, circle spine to leftHands on thighs, In/lift chest, Ex/round spineIn/Arms overhead, Ex/ to Rt, In/center, Ex/Lt, repeatHelicopter Arms to Sides, In/Center, Ex/Twist, repeatSet up alignment of hands, kneesTuck toes under, hips to sky, DD, walk out legs/hips, settle5B'sWalk feet forward to front of mat Hands to BlocksHands to blocks for support, highlight length in the spineTo heat legs, feet hip width, squat, build heat, stand, FF FlowStep back, Blocks under shoulders, pulse, add side stretchHands on blocks, hips stacked over knee, long spineHands on BlocksStep Back Hands/Forearms to blocks on inside, long spineHands on low block setting for more spaceExhale elbows hugs side body, all the way to bellyFeet hip width apart, inhale lift, broaden colarbones x 2,Prop up on Lt forearm, reach back for foot/ankle, quadstretch 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved12
TYP Incubator ResourceChilds PoseDownward DogFF - HL - FFRunners Lunge LtTable Top - 3 Legged Baby Dog LtExhale to belly - knees on groundCobra - 2 Pulsations - Interlace fingers behind backQuad Stretch LtChilds PoseVajrasana on blockNeck Stretch Rt/LtTable TopDownward DogPigeon (RT) - 3 Legged Table Dog Open HipPigeon (LT) - - 3 Legged Table Dog Open HipTransition to Seated Legs ExtendedSeated Twist - Leg ExtendedParivrtta Janusirsasana LtGate Variation Counter StretchREPEAT LEFTChest Opener on BlocksHappy BabyReclined Hamstring Stretch with StrapREPEAT LEFT SIDEBridge with Block, Interlace Fingers, Chest StretchHug Knees to ChestSavasanaTuck toes under, rock back over knees, hips to sky, DDHands on BlocksStep Back Hands/Forearms to blocks on inside, long spineHands on low block setting for more spaceExhale elbows hugs side body, all the way to bellyFeet hip width, inhale lift, broaden colar bones x 2,Prop up on Lt forearm, reach back for foot/ankle, quadstretch1-3 BreathsOn shins, block under sit bonesRt hand behind across back, catch wrist, Lt ear/Lt shoulderCat Cow to Reset SpineTuck toes under, rock back over knees, hips to sky, DDSlide Rt ft ove for pigeon, square hips, elease ext Rt leg hiprollSlide Lt ft ove for pigeon, square hips, release ext Lt leg hiprollTwist Rt first, Lt leg ExtendedLt hand/forwarm to block on inside of Lt leg, Rt arm by earRt hand by hip, float hips up, Lt arm stretch by earSet Up two blocks, Recline, Dirgha BreathKnees to chest, catch outer edges of feet or anklesCentral, Medial, LateralArms long by sides, feet hip width, inhale float hips, interlace1 min Guided and 4 mins silence 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved13
TYP Incubator ResourceVinyasa Class OutlineName:Length:Description:Music:Teacher Goal:Vinyasa75 MinutesAn advanced practice that connects dynamic movement, sustained posesand breath. Skillfully strengthens the body and inspires the mindFollows class arc. Mix of recognizable and inspiring upbeat, acoustic,lounge and instrumentalTo deliver a dynamic and creative class, intelligently structured toward atargeted focus of Twisting, Lateral Side Bending or Flexion/Extension(teacher choice), that challenges students body and mind whilst educatingon alignment and body wisdom. Targeted focus prepares muscles andenables deeper exploration of advanced variations of poses withincategories. Can include multi peak postures of same family.Student Set Upo Block (2 Blocks if necessary)o Strap (if appropriate)Key Componentso This is a level 2/3 classo Intentional structure and intelligent sequencing to include Multi PEAK postures of thesame familyo Get people moving, coordinate movement and breatho BE sure to include pratapana (6 movements of spine)o Break Down Chaturanga providing options to take cat/cow, or knees down for less heato Build postures from the ground upo Build simple to complex within poses and class sequence progressiono Explore posture optionso Incorporate sustaining, pulsation, body vinyasa, asana vinyasa, core activationo Although there is a targeted focus, incorporate appropriate counter postures throughoutfor a well rounded classo Understanding what the primary muscle groups that are engaging & lengthening to betterprepare and guide the body, whilst educating studentso Prop use is mandatory 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved14
TYP Incubator ResourcePosture ListsTwistingBuilding/ Complimentary Postures: Simple Twist (Hand onGround) Twisting Chair Twisting High Lunge Low Twisting Lunge - QuadOpener Wide Legged Forward Foldw’Twist Forward Fold w’ Twist (feethip width, one knee bent)Multi Peak Posture Options: Revolved Triangle Revolved Half Moon Revolved Chapasana Standing Extended Leg Twist Side Crow Koundinyasana I Figure 4 Dragon Fly Galanasana - Flying Crane Ashta Vakrasana – 8-Angle Fallen Triangle Revolved Bird of Paradise Bound Revolved Triangle Bound Revolved BalancingHalf MoonLateral Side BendingBuilding/Complimentary Postures: Standing Half Moon Gate Pose Dancing Warrior High/Low Kung Fu Lunge High Lunge add Side Bend Extended Side Angle Triangle Balancing Half Moon Temple Pose add Side Bend Tree Pose add Side Bend Deep 6 Hip Opening LungePulse LizardMulti Peak Posture Options: Side Plank Vashistasana Visvamistrasana Compass Parivrtta Janusirsasana Big Toe Pose Koundinyasana 2Flexion /ExtensionBuilding/ Complimentary Postures: Warrior 1 Humble Warrior High Lunge w’ BB Variations High Lunge Aeroplane Warrior 3 Eagle w’ Sleeping EagleVariation Locust Floor Bow Boat Crow Camel Wild Thing Standing Supported BackBend Shiva SquatsMulti Peak Posture Options: Standing Splits Standing Head to Knee Dancer Pose Chapasana (Candy Cane) Koundinyasana II Full Pigeon Full Splits Full Wheel Titibasana Dolphin Pinchamayarasana FishClass Structure and Timing#No. of Minutes1 Minutes2 MinutesIntro / WelcomeCentering3 MinsPratapana Warming Up (including 6 movements of the spine) & Breakdown ofChaturanga8 MinsWarrior Series/Namaskar22 MinsIntelligent Sequencing with Targeted Focus including Multi Peak Postures60 MinsCooling Postures70 MinsSavasanaClosing 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved5 Minutes12 Minutes36 Minutes10 Minutes4 Minutes1 Mins15
TYP Incubator ResourceExample SequenceVinyasa - Twisting75 MinutesSeated Virasana - 3 x shoulder shrugsUse block under hips, 3 shoulder shrugs, exhale openmouthCultivate UjjayiPalms rest on thighs2 MinsSun Breath x 2 Release Arms to sides, Inhale sweep to sky,exhale hands thru heartTable Top - Cat Cow x3Downward Dog (3-5 alignment cues)High Plank (3 alignment cues)Apana Kriya - Lat Side Stretch - Plank Flow Rt/LtHigh Plank - Exhale to belly - knees to earth for supportCobra - 2 PulsationsUp DogDownward Dog5 Mins3 Legged Dog - Knee to Navel x 2 (add twist) and 3rd stepthroughLow Lunge - (RT) back knee down (pulse)Spinal Twist (RT) Hand on Ground - knee liftedHigh Plank - Low Plank - Up Dog - Down DogREPEAT LEFT SIDEFF - HL- FF - Roll UpStep forward,Big toes touch,Samstithi - Hands at heart center9 MinsSun A x 1 roundCreative Namaskar x 3 rounds (1 slow, 2 flow)ChairFF - HL - FFChaturangaDown Dog - 3LDLow Lunge - TwistDeep Six Outer Hip Rt - Bicep by Ear, Lift Lower Flow x 33 LD - Knee to Navel - 3 LDWarrior 2Reverse WarriorChaturangaInhale prayer to sky, exhale hands to to sides, repeatInhale Cow, Exhale Cat, Inhale neutralTuck toes under, hips to sky, DD, walk out legs/hips,settle5 B'sShift Forward high plank, 3-5 breaths with cuesRoll heels to one side, bend knees deep, push offhandsShift Forward HP. Ex/elbows hugs side body, lower tobellyFeet hip width apart, inhale lift, broaden colarbonesx 2,Slide hands back, push thru tops of feet , float thighsUDTuck toes under, hips to sky, DDIn/ RT leg lifts, ex/ knee to navel x 2 - In/ extend,ex/step thruInhale sweep arms upEx/hands thru heart Lt palm to ground, twist Rt,Float KneeExhale highplank, inhale hover, exhale lower, In/up,ex/DDHalf lift, forward fold, roll up, sweep arms overheadExhale hands to heart, full breathHand to ground, Back knee LiftedRight foot spins 90 come onto outer edge of Lt footpalm to ground, 3 LD, 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved16
TYP Incubator ResourceREPEAT LEFT SIDEREPEAT SEQUENCE 1 Breath 1 Movement x 2Down Dog - 3 BreathsFF - HL- FF - Bend kneesStep or jumpforward, big toes touchChairSamstithi - Hands at heart center20 MinsOpen Format including Multi Peak PosturesStanding Half Moon (Rt/Lt)Supported Standing BackbendFF - HL - FFFloat Lt Leg at 90 Lunge Aeroplane - High LungePyramid3 Legged Dog - Knee to NavelWarrior 2Extended Side Angle *option to bindTriangleBalancing Half MoonFF - HL - FFREPEAT LEFT SIDESamstithi - Hands at heart centerTwisting Chair Rt - Stay in Twist & Step backPrayer Twist High Lunge Option to Bind3LD - Knee to Navel Twist- *option for Koundinyasana - 3LDChaturanga - DDFF - HL - FFREPEAT LEFT SIDESamstithi - Hands at heart center3 full body breathsBig Toes Touch, In/Half Lift, Ex/ FF, bend knees,In/arms riseSustain with BreathInhale sweep skyward, Ex/SamastithiBig toes touch, In/rise steeple to sky, Ex/Side BendFeet hip width apart, In/lift, Ex/up and backHands on blocksLong Spine, wrap Lt hip down, Rt hip backStep back High Lunge, Hover in Aeroplane, RiseBack heel lifted, square hips, pulse with breathFlush HipPlace block to inside of rt foot, highest level, In/riseEx/ reach forward, forearm to thigh, finger tips toblockIn/rise to W2, Lengthen Rt Leg, Adjust back foot,In/length, Ex/Reach, without locking in the kneeLt hand to hip, gaze to earth, take block with you,floatBig Toes touch, cue gaze to earth to step backBack knee down for supportCue to shorten stance slightly for arm balanceFigure 4 (stand Lt float Rt) *option for GalavasanaCue gaze, ground Lt Float Rt, option to fold forwardhands to block, twist or take galavasanaWarrior 3 (stand Rt float Lt)Rise to stand switch feet, float W3, Dakasana,Option Cactus Arms or Biceps by EarsReturn Lt Foot to Ground (split stance) Hands to hipsRevolved TriangleRevolved Balancing Half MoonFF - HL - FFStep Rt Foot backBack toes turn in to 45 ,Rt hand on hip, draw Rt hipback, In/Lt arm to sky, Ex/ foldLt fingertips to block, Twist, Option for arm to skyReturn Rt hand to hip, gaze to earth, shift forward,float 2018 The Yoga Professional & Katie Brauer Int. LLC, All Rights Reserved17
TYP Incubator ResourceLow Lunge - Twisting Back Bend - add Quad Stretch3 Legged Dog - Open Hip *option for Wild ThingDD - FF - HL- FFSamstithi - Hands at heart centerREPEAT OTHER SIDE60 MinsTransition to FloorCORE x 2 minsReverse TableSeated Pigeon Rt/Lt *option for FirelogParivrtta Janusirsasana Rt/LtRoll Down - Knees to ChestBridgeWheelHappy BabyReclined Lateral Quad Twist Bend knees, feet wide as mat,rock knees to L,70 MinsSavasanaTo Flush Hip and stretch what has been in hyperflexionCue as optionReverse Swan - Rise to StandRoll down one vertebra at a timeAny variation on backFeet hip width, hands a little wider than shouldersFlex ankle, Cue spine long (no rounding in upperback)Soften f
o There is the Maha Vinyasa (the whole of the class), the Mini Vinyasa's within that create each component of your class, and the postures themselves that each have a beginning, middle, end and the space between one posture and the next. o Be sure to guide transitions and honor the SPACE in the Maha context with stillness, silence and pause.
