Intelligent Sequencing

Copyright 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 Yoga Professional Incubator®, are the property of The Yoga Professional® & Katie Brauer International LLC. This training manual and included sections may not be reproduced or transmitted in any way. Please honor the copyright of the training materials and these teachings.

TYP Incubator Resource

TABLE OF CONTENTS

INTELLIGENT SEQUENCING Overview 2 Creating Connection 6 Flow Class Outline 7 Flow Example Sequence 8 Deep Stretch Class Outline 11 Deep Stretch Example Sequence 12 Vinyasa Class Outline 14 Vinyasa Example Sequence 16 Power Flow Outline 19 Power Flow Example Sequence 20

© 2018 The Yoga Professional® & Katie Brauer Int. LLC, All Rights Reserved 1 TYP Incubator Resource Intelligent Sequencing There are some basic principles for sequencing asana that can support an optimal experience for students. Although the information shared below follows a particular logic based on a deep understanding 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 the class.

There are many mays to sequence and compose a class, the main 2 approaches we utilize and encourage are: Potpourri Class, which is an eclectic and harmonious blend of postures from different posture categories strung together to create an experience

Multi Peak/Themed Class, incorporates a particular focus and theme around one of the movements of the spine (i.e. back bends, lateral side bending, twists etc). In this method, choose your focus and multi peak postures and create layers leading to this pinnacle. Just like ascending a mountain, reaching its top and descending the other side. It is important for a class to build in a safe and fluid manner to assure the student is ready on every level to fully experience the peak pose, 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 postures to warm, strengthen, and stretch the body in preparation for what is to come: o Flexion/Extension: anterior chain, quads, abdominals, chest, shoulders, back, triceps o Lateral Side Bending: Lateral hamstring, ITB, transverse abdominals, oblique’s, intercostal muscles, triceps, erector spinae, latissimus dorsi o Twisting: hamstrings, outer hips, abdominals, oblique’s, chest, shoulders

Your choice of sequencing can also be influenced by the time of day, seasons, moon cycle, etc. In a morning class we might spend more time warming the muscles and joints and in an afternoon practice we might sequence more cooling and nervous system balancing postures to help students wind down from their full day.

Finally depending on how long your class is you will have to work the clock to ensure the basic components are present. In a 90min class you might take more time to warm up, spend more time cooling down, or use an instructional demo. In a 60min or 75min class you might warm up more quickly or shorten your sequence.

Other Considerations ï Intention o Choose a quality, intention or theme to inspire your sequencing and teaching. You do not even need to share the theme with your students, but this is a nice way to get started if you’re feeling stuck.

o Consider the time of day, the time of year and other outside influences. Keeping a seasonal yoga practice helps us humble ourselves to Nature’s power. What is occurring in nature is a basic reflection of what is occurring within our own bodies and we can utilize yoga to better attune. During winter’s particularly long and dark ones, it is useful to practice a lot of sun salutations, inversions, and back bends to obtain energy and ward off down moods. In a warm, humid or hot climate, add more forward bends, inversions and cooling twists to balance nature’s external heat and 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 students o Coming to class with a plan is great, BUT be prepared to ditch your plan or modify certain parts based on the students that show up, while honoring your delivery of the class description. o What is the expectation from you as a teacher to deliver based on class description and what is advertised? What do students need? What is the energy level? What injuries exist? What preferences do students have?

ï Honor the Cycle o Beginnings, middles, ends and space. 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. This allows for time for reflection and integration.

ï Follow the Class Arc o Pre-Class Connection o Welcome / Intro o Centering / Movement Meditation o Warming (pratapana) o Heating (warriror series/namaskars) o Body of Class o Cooling / Counter Poses o Savasana o Closing o Post-Class Connection

ï Refer back to the biomechanics of the body o Yoga is an art. Honor the creativity that bubbles up in sequencing, however, always refer back to the science.

ï Feel it in your body first o 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 or variations 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 sequence o 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 but very different from warrior). § Generally postures with extension in the knee § NOTE: doing too many “stretching” postures early on in class creates a stop- go experience, and the body never passes a threshold to sustain heat which can lead to severe injury.

ï Posture Family o Standing o Balancing o Forward Folds o Backbends o Twists o Inversions

ï Build Simple to Complex o Place postures intelligently building simple to complex. o Be mindful that every pose has kramas (stages) to honor learning of students and empower them that where ever they are is ok.

ï Create an Unbroken Thread / Energetic Bell Curve o Let your choice in postures, music and voice quality relate appropriately to each component of class.

o 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 hip extension throughout class. (no more than 4 postures of flexion in a row without incorporating some extension for relief in the hip flexor).

ï Balance Movement and Dynamic Stillness o Create a combination of: • Fluid movement (pulsation, body vinyasa, linking postures together) • Sustaining a posture (dynamic stillness within a posture, not rigid)

Pre Class All students entering the classroom are acknowledged individually beginning Connection 15 minutes before class o 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 the existing relationship. § Any injuries you’re working with today? § Hands on adjustments okay today? Student Before class begins every student is set up for success: Setup o Everyone has blocks & straps for yoga and weights for fitness o Mats are evenly spaced throughout the room in the defined markers o In all yoga classes conversation is conducted between the instructor and student only, one on one, at a low level (all other conversations should be done outside of the room). o Ensure room is free of cell phones Class Each class begins with the Teachers sharing: Introduction o Teachers name o The class type name and length of class o Timely studio announcement Post Class Stand at the door of Practice Room: Connection o Farewell Students o Be available for questions & suggestions

Name: Flow Length: 60 Minutes Description: A combination of accessible postures, fluid movement and breath. Builds confidence, promotes vitality and reduces stress Music: Mello mix of acoustic, lounge, world music, instrumental Teacher Goal: Introduce students to the fluidity of movement and breath while exploring basic yoga postures, educating on fundamental alignment principles and incorporating props. Provide a well rounded full body experience that incorporates twisting, lateral side bending, flexion extension

Student Set Up o 2 Blocks o Strap

Key Components o This is a beginner all levels class o Get people moving, coordinate movement and breath o BE sure to include pratapana (warm up movements) o Break Down Chaturanga providing options to take cat/cow, or knees down for less heat o Less than 5 Modified Chaturangas throughout class o Less than 5 Down Dogs throughout class o Build postures from the ground up o Build simple to complex within poses and class sequence progression o Explore posture options o Incorporate pulsation & body vinyasa o Full body experience – DO NOT sequence to a peak pose o Prop use is mandatory – guide and demo with prop support

Avoid Advanced Postures (this is a beginner all levels class) o NO Revolved Triangle o NO Revolved Half Moon o NO Arm Balances o NO Full Expression of Warrior 3 (arms by ears) o NO Handstands o ETC …..you get the idea – remember this is a beginner class

Class Structure and Timing #No. of Minutes Intro / Welcome 1 Minutes Centering (Dirgha & Ujjayi) 2 Minutes 3 Mins Pratapana Warming Up (including 6 movements of the spine) 9 Minutes Breakdown Chaturanga, Movement / Breath, ½ Sun Salutes 12 Mins Flow Appropriate Postures/Sequencing (10-16 postures, full body) 36 Minutes 48 Mins Cooling Postures 6 Minutes 55 Mins Savasana 4 Minutes Closing 1 Mins

Example Sequence

Flow 60 Minutes Set up 2 blocks at front corners of mat, with strap

Centering

Seated Virasana or Cross Legged - 3 x shoulder shrugs Use block under hips, 3 shoulder shrugs, exhale open mouth Hands to Thighs - Cultivate Dirgha & Ujjayi Rest hands on thighs Warm Ups

1 x Sun Breath In/arms2sky,ex/hands2heart,In/prayer2sky, Ex/arms2sides

Table - Cat Cow x 5 Hands under shoulders, knees under hips, In/ex,t, Ex/flex

In/Extend Rt leg back, cross over midline, look over Lt shoulder, Lateral Side Bend Warm Up x 3 (Rt/Lt) Ex/ knee to elbow

Take Rt Hand behind head, In/lift elbow to sky open side body, Table Twist Warm Up x 3 (Rt/Lt) Ex/elbow to Lt wrist, twist Half Plank - Lower - x 3 Half Push Ups Shift forward to half plank, knees on earth, guide elbows Cobra - x 3 Pulsations Feet hip width, In/Shoulders roll up and back Ex/Release Downward Dog (5 alignment cues) Tuck toes under, hips to sky, DD, walk out legs/hips, settle5 B's

FF - HL - FF - Rag Doll to Stand Walk to front of mat, feet hip width Hands to Blocks 1/2 Sun Salutes x 3 Hands to blocks for support, highlight length in the spine 12 Mins Flow Postures

1/4 Moon Feet hip distance, hand to hip, side stretch bicep by ear Chair - Pulse - Sustain Feet hip distance, bend knees, stretch arms forward FF - HL - FF- Step Back (Lt) Hands on Blocks, Step back, Blocks by hips Low Lunge Rt - Pulse Use support of blocks, pulse, arms over head, pulse

Twisting Lunge (Lt hand on Ground, Twist Rt) Hand on block, tuck back toes, float knee, In/length, Ex/twist Down Dog Tuck toes under, hips to sky, DD Table - Half Plank - Knees on Ground - Exhale to belly Exhale elbows hugs side body, all the way to belly

Cobra - 2 Pulsations Feet hip width apart, inhale lift, broaden colarbones x 2,

Up Dog Long arms, float hips/knees, length in spine, ALIGNMENT Down Dog Tuck toes under, rock back over knees, hips to sky, DD FF - HL - FF- Step Back (Rt) Hands on Blocks REPEAT OTHER SIDE

Samasthiti Big toes touch, heels slightly apart, hands at heart 1/2 Moon (Rt/Lt) Interlace steeple mudra, In/steeple to sky, Ex/Side bend Chair - Twisting Chair (Rt/Lt) Big toes touch or block between knees, In/long spine, Ex/Twist FF - HL - FF In/Lift, broaden colarbones, Ex/Fold

Step Back - Modified Chaturanga Knees to earth, In/Half Plank, Ex/lower Up Dog Long arms, float hips/knees, length in spine, ALIGNMENT Down Dog Tuck toes under, rock back over knees, hips to sky, DD 3 Legged Dog - Knee to Navel x 3 (place block) In/Ext leg to sky, Ex/ knee to navel x 2, then step through

High Lunge Hands to hips, In/Rise, Cue alignment of feet, hips, pulse Warrior 2 Adjust back foot, arms extend to the horizon, 5-8 breaths Triangle Shorten stance, back toes 45°In/Lengthen front leg, Ex/reach Temple Pose - 5 Pointed Star x 3 In/Rise, hands to hips, turn to side, toes out, heels in, In/star

Temple Pose - add Twist (Rt/Lt) Hold Temple, In/ Length, Ex/dip shoulder in twist Rt/Lt Wide Legged Forward Fold In/Rise, Ex/Fold Transition Walk hands to front of mat Step Back - Modified Chaturanga Knees to earth, In/Half Plank, Ex/lower

Up Dog Long arms, float hips/knees, length in spine, ALIGNMENT Down Dog Tuck toes under, rock back over knees, hips to sky, DD REPEAT LEFT FF - HL - FF In/Lift, broaden colarbones, Ex/Fold

Samasthiti Big toes touch, heels slightly apart, hands at heart Tree (Rt/Lt) Cue gaze, Ground Lt, Float Rt, Ankle, calf, thigh. Repeat Lt Balancing Crane Cue gaze, Ground Lt, Float Rt, Bend Knee, Balance RPT Lt Balancing Standing Twist (knee bent) Cue gaze, Ground Lt, Float Rt, Bend Knee, Twist RPT Lt

Mountain Shoulder shrug FF - HL - FF In/Lift, broaden colarbones, Ex/Fold Step Back - Modified Chaturanga Knees to earth, In/Half Plank, Ex/lower Locust Arms by sides, palms face down, Inhale float chest, legs, arms

Quad Stretch Rt/Lt Prop up on forearm, reach back for foot/ankle, quad stretch 48 Mins Childs Pose Knees wide, rock back, breath Transition to seated Move hips off to side, swing legs around, Prop hips if needed.

Seated Forward Fold Feet Hip width, In/length Spine, Ex/Fold, Long spine Rt foot over left leg, option to bend Lt knee, In. Lift, Ex.Twist Rt. Seated Twist RT/LT Switch

Transition to Floor Roll down one vertebra at a time, hug knees to chest Hug knees to Chest Hug knees to chest, release arms and legs long onto mat Thread the Needle (reclined pigeon) Rt ankle over Lt thigh, chest broad, press knee wide Catch outer ankles or feet, thighs wide of ribs, tail long, chest Happy Baby open

55 Mins Savasana 1 min guided, 4 mins silence

© 2018 The Yoga Professional® & Katie Brauer Int. LLC, All Rights Reserved 10 TYP Incubator Resource Deep Stretch Class Outline Name: Deep Stretch Length: 60 Minutes Description: An active deep stretch targeting primary muscles and connective tissues surrounding the hips, hamstrings and upper back. Releases tension, prevents injury and promotes active recovery Music: Mello mix of acoustic, instrumental and relaxation. Follows class arc, builds up to 12 minutes and tapers down. Teacher Educate students on body mechanics and alignment, incorporate alternative Goal: postures (not found in other Classes) to stretch overused muscles and problem areas by providing an approachable and safe class experience for all levels.

Student Set Up o 2 Blocks o Strap o Blanket for tight Hamstrings *optional o Bolster *optional

Key Components o All Levels Class o Get people moving, coordinate movement and breath o 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 stretch o NO Pushups o NO Chaturangas o 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 hamstring opener with two blocks under hands) o There are no standing postures (aside from in heating warm ups). The majority of the class is taught close to the floor or on the floor. o Class sequence explores non-traditional postures and invites longer posture holds of 5-12 breaths o Prop use is mandatory – guide and demo with prop support

Target Areas to Stretch o Hip Flexors o Quads o Hamstrings o Outer Hips o Lower Back o Neck o Chest

Class Structure and Timing #No. of Minutes Intro / Welcome 1 Minutes Centering 2 Minutes 3 Mins Pratapana Warming Up (including 6 movements of the spine) 6 Minutes Heating (Squat Pulses, Temple Pulse, Breath of Joy) 3 Minutes 12 Mins Deep Stretch Sequencing (8-10 postures, full body) 36 Minutes 48 Mins Cooling Postures 6 Minutes 54 Mins Savasana 5 Minutes Closing 1 Mins

Example Sequence

Deep Stretch 60 Mins Set up 2 blocks at front corners of mat, with strap

Centering

Seated Virasana or Cross Legged - 3 x shoulder shrugs Use block under hips, 3 shoulder shrugs, exhale open mouth

Hands to Thighs - Cultivate Ujjayi Rest hands on thighs Warm Ups Body Sweeps with Breath x 3 Inhale arms to sky, exhale hands flow over front body

Seated Spinal Circles Hands to thighs, circle spine to right, circle spine to left

Seated Cat Cow Hands on thighs, In/lift chest, Ex/round spine Seated Lateral Side Bend In/Arms overhead, Ex/ to Rt, In/center, Ex/Lt, repeat Seated Spinal Twist Helicopter Arms to Sides, In/Center, Ex/Twist, repeat

Table Top Set up alignment of hands, knees Tuck toes under, hips to sky, DD, walk out legs/hips, settle5 Downward Dog (5 alignment cues) B's FF - HL - FF - Rag Doll to Stand Walk feet forward to front of mat Hands to Blocks

1/2 Sun Salutes Hands to blocks for support, highlight length in the spine

Chair - Breath of Joy Flow To heat legs, feet hip width, squat, build heat, stand, FF Flow Deep Stretching Postures Low Lunge Step back, Blocks under shoulders, pulse, add side stretch

Half Splits Hands on blocks, hips stacked over knee, long spine

Step Forward - HL- FF - HL Hands on Blocks REPEAT LEFT Runners Lunge Rt Step Back Hands/Forearms to blocks on inside, long spine

Table Top - 3 Legged Baby Dog Rt Hands on low block setting for more space

Exhale to belly - knees on ground Exhale elbows hugs side body, all the way to belly Cobra - 2 Pulsations Feet hip width apart, inhale lift, broaden colarbones x 2, Prop up on Lt forearm, reach back for foot/ankle, quad Quad Stretch Rt stretch

Childs Pose

Downward Dog Tuck toes under, rock back over knees, hips to sky, DD FF - HL - FF Hands on Blocks Runners Lunge Lt Step Back Hands/Forearms to blocks on inside, long spine Table Top - 3 Legged Baby Dog Lt Hands on low block setting for more space

Exhale to belly - knees on ground Exhale elbows hugs side body, all the way to belly Cobra - 2 Pulsations - Interlace fingers behind back Feet hip width, inhale lift, broaden colar bones x 2, Prop up on Lt forearm, reach back for foot/ankle, quad Quad Stretch Lt stretch

Childs Pose 1-3 Breaths Vajrasana on block On shins, block under sit bones Neck Stretch Rt/Lt Rt hand behind across back, catch wrist, Lt ear/Lt shoulder Table Top Cat Cow to Reset Spine

Downward Dog Tuck toes under, rock back over knees, hips to sky, DD Slide Rt ft ove for pigeon, square hips, elease ext Rt leg hip Pigeon (RT) - 3 Legged Table Dog Open Hip roll Slide Lt ft ove for pigeon, square hips, release ext Lt leg hip Pigeon (LT) - - 3 Legged Table Dog Open Hip roll Transition to Seated Legs Extended Seated Twist - Leg Extended Twist Rt first, Lt leg Extended Parivrtta Janusirsasana Lt Lt hand/forwarm to block on inside of Lt leg, Rt arm by ear

Gate Variation Counter Stretch Rt hand by hip, float hips up, Lt arm stretch by ear REPEAT LEFT Chest Opener on Blocks Set Up two blocks, Recline, Dirgha Breath Happy Baby Knees to chest, catch outer edges of feet or ankles

Reclined Hamstring Stretch with Strap Central, Medial, Lateral REPEAT LEFT SIDE

Bridge with Block, Interlace Fingers, Chest Stretch Arms long by sides, feet hip width, inhale float hips, interlace Hug Knees to Chest

Savasana 1 min Guided and 4 mins silence

Name: Vinyasa Length: 75 Minutes Description: An advanced practice that connects dynamic movement, sustained poses and breath. Skillfully strengthens the body and inspires the mind Music: Follows class arc. Mix of recognizable and inspiring upbeat, acoustic, lounge and instrumental Teacher Goal: To deliver a dynamic and creative class, intelligently structured toward a targeted focus of Twisting, Lateral Side Bending or Flexion/Extension (teacher choice), that challenges students body and mind whilst educating on alignment and body wisdom. Targeted focus prepares muscles and enables deeper exploration of advanced variations of poses within categories. Can include multi peak postures of same family.

Student Set Up o Block (2 Blocks if necessary) o Strap (if appropriate)

Key Components o This is a level 2/3 class o Intentional structure and intelligent sequencing to include Multi PEAK postures of the same family o Get people moving, coordinate movement and breath o BE sure to include pratapana (6 movements of spine) o Break Down Chaturanga providing options to take cat/cow, or knees down for less heat o Build postures from the ground up o Build simple to complex within poses and class sequence progression o Explore posture options o Incorporate sustaining, pulsation, body vinyasa, asana vinyasa, core activation o Although there is a targeted focus, incorporate appropriate counter postures throughout for a well rounded class o Understanding what the primary muscle groups that are engaging & lengthening to better prepare and guide the body, whilst educating students o Prop use is mandatory

Posture Lists Twisting Lateral Side Bending Flexion /Extension Building/ Complimentary Postures: Building/Complimentary Postures: Building/ Complimentary Postures: • Simple Twist (Hand on • Standing Half Moon • Warrior 1 Ground) • Gate Pose • Humble Warrior • Twisting Chair • Dancing Warrior • High Lunge w’ BB Variations • Twisting High Lunge • High/Low Kung Fu Lunge • High Lunge Aeroplane • Low Twisting Lunge - Quad • High Lunge add Side Bend • Warrior 3 Opener • Extended Side Angle • Eagle w’ Sleeping Eagle • Wide Legged Forward Fold • Triangle Variation w’Twist • Balancing Half Moon • Locust • Forward Fold w’ Twist (feet • Temple Pose add Side Bend • Floor Bow hip width, one knee bent) • Tree Pose add Side Bend • Boat • Deep 6 Hip Opening Lunge • Crow Multi Peak Posture Options: Pulse • Camel • Revolved Triangle • Lizard • Wild Thing • Revolved Half Moon • Standing Supported Back • Revolved Chapasana Multi Peak Posture Options: Bend • Standing Extended Leg Twist • Side Plank Vashistasana • Shiva Squats • Side Crow • Visvamistrasana • Koundinyasana I • Compass Multi Peak Posture Options: • Figure 4 • Parivrtta Janusirsasana • Standing Splits • Dragon Fly • Big Toe Pose • Standing Head to Knee • Galanasana - Flying Crane • Koundinyasana 2 • Dancer Pose • Ashta Vakrasana – 8-Angle • Chapasana (Candy Cane) • Fallen Triangle • Koundinyasana II • Revolved Bird of Paradise • Full Pigeon • Bound Revolved Triangle • Full Splits • Bound Revolved Balancing • Full Wheel Half Moon • Titibasana • Dolphin • Pinchamayarasana • Fish

Class Structure and Timing #No. of Minutes Intro / Welcome 1 Minutes Centering 2 Minutes 3 Mins Pratapana Warming Up (including 6 movements of the spine) & Breakdown of 5 Minutes Chaturanga 8 Mins Warrior Series/Namaskar 12 Minutes 22 Mins Intelligent Sequencing with Targeted Focus including Multi Peak Postures 36 Minutes 60 Mins Cooling Postures 10 Minutes 70 Mins Savasana 4 Minutes Closing 1 Mins

Example Sequence

Vinyasa - Twisting 75 Minutes Use block under hips, 3 shoulder shrugs, exhale open Seated Virasana - 3 x shoulder shrugs mouth

Cultivate Ujjayi Palms rest on thighs

2 Mins Sun Breath x 2 Release Arms to sides, Inhale sweep to sky, exhale hands thru heart Inhale prayer to sky, exhale hands to to sides, repeat Table Top - Cat Cow x3 Inhale Cow, Exhale Cat, Inhale neutral Tuck toes under, hips to sky, DD, walk out legs/hips, Downward Dog (3-5 alignment cues) settle5 B's High Plank (3 alignment cues) Shift Forward high plank, 3-5 breaths with cues Roll heels to one side, bend knees deep, push off Apana Kriya - Lat Side Stretch - Plank Flow Rt/Lt hands Shift Forward HP. Ex/elbows hugs side body, lower to High Plank - Exhale to belly - knees to earth for support belly Feet hip width apart, inhale lift, broaden colarbones Cobra - 2 Pulsations x 2, Slide hands back, push thru tops of feet , float thighs Up Dog UD Downward Dog Tuck toes under, hips to sky, DD 5 Mins 3 Legged Dog - Knee to Navel x 2 (add twist) and 3rd step In/ RT leg lifts, ex/ knee to navel x 2 - In/ extend, through ex/step thru Low Lunge - (RT) back knee down (pulse) Inhale sweep arms up Ex/hands thru heart Lt palm to ground, twist Rt, Spinal Twist (RT) Hand on Ground - knee lifted Float Knee Exhale highplank, inhale hover, exhale lower, In/up, High Plank - Low Plank - Up Dog - Down Dog ex/DD

REPEAT LEFT SIDE FF - HL- FF - Roll Up Step forward, Big toes touch, Half lift, forward fold, roll up, sweep arms overhead

Samstithi - Hands at heart center Exhale hands to heart, full breath 9 Mins Sun A x 1 round Creative Namaskar x 3 rounds (1 slow, 2 flow)

Chair FF - HL - FF Chaturanga Down Dog - 3LD

Low Lunge - Twist Hand to ground, Back knee Lifted Deep Six Outer Hip Rt - Bicep by Ear, Lift Lower Flow x 3 Right foot spins 90° come onto outer edge of Lt foot 3 LD - Knee to Navel - 3 LD palm to ground, 3 LD, Warrior 2

Reverse Warrior Chaturanga

REPEAT LEFT SIDE

REPEAT SEQUENCE 1 Breath 1 Movement x 2 Down Dog - 3 Breaths 3 full body breaths FF - HL- FF - Bend knees Step or jump Big Toes Touch, In/Half Lift, Ex/ FF, bend knees, forward, big toes touch In/arms rise Chair Sustain with Breath Samstithi - Hands at heart center Inhale sweep skyward, Ex/Samastithi 20 Mins

Open Format including Multi Peak Postures

Standing Half Moon (Rt/Lt) Big toes touch, In/rise steeple to sky, Ex/Side Bend Supported Standing Backbend Feet hip width apart, In/lift, Ex/up and back FF - HL - FF Hands on blocks

Float Lt Leg at 90° Long Spine, wrap Lt hip down, Rt hip back Lunge Aeroplane - High Lunge Step back High Lunge, Hover in Aeroplane, Rise Pyramid Back heel lifted, square hips, pulse with breath 3 Legged Dog - Knee to Navel Flush Hip

Warrior 2 Place block to inside of rt foot, highest level, In/rise Ex/ reach forward, forearm to thigh, finger tips to Extended Side Angle *option to bind block In/rise to W2, Lengthen Rt Leg, Adjust back foot, Triangle In/length, Ex/Reach, without locking in the knee Lt hand to hip, gaze to earth, take block with you, Balancing Half Moon float FF - HL - FF REPEAT LEFT SIDE

Samstithi - Hands at heart center Twisting Chair Rt - Stay in Twist & Step back Big Toes touch, cue gaze to earth to step back Prayer Twist High Lunge Option to Bind Back knee down for support 3LD - Knee to Navel Twist- *option for Koundinyasana - 3LD Cue to shorten stance slightly for arm balance

Chaturanga - DD FF - HL - FF REPEAT LEFT SIDE Samstithi - Hands at heart center Cue gaze, ground Lt Float Rt, option to fold forward Figure 4 (stand Lt float Rt) *option for Galavasana hands to block, twist or take galavasana Rise to stand switch feet, float W3, Dakasana, Warrior 3 (stand Rt float Lt) Option Cactus Arms or Biceps by Ears Back toes turn in to 45°,Rt hand on hip, draw Rt hip Return Lt Foot to Ground (split stance) Hands to hips back, In/Lt arm to sky, Ex/ fold Revolved Triangle Lt fingertips to block, Twist, Option for arm to sky Return Rt hand to hip, gaze to earth, shift forward, Revolved Balancing Half Moon float FF - HL - FF Step Rt Foot back

To Flush Hip and stretch what has been in hyper Low Lunge - Twisting Back Bend - add Quad Stretch flexion

3 Legged Dog - Open Hip *option for Wild Thing Cue as option DD - FF - HL- FF Reverse Swan - Rise to Stand

Samstithi - Hands at heart center REPEAT OTHER SIDE 60 Mins

Transition to Floor Roll down one vertebra at a time CORE x 2 mins Any variation on back Reverse Table Feet hip width, hands a little wider than shoulders Flex ankle, Cue spine long (no rounding in upper Seated Pigeon Rt/Lt *option for Firelog back) Soften front knee, shorten stance, option to lift back Parivrtta Janusirsasana Rt/Lt heel Arms reach forward, roll down one vertebrae at a Roll Down - Knees to Chest time Arms long by sides, feet hip width, inhale float hips, Bridge interlace Palms by ears, hugh elbows/inner thighs, In/press off Wheel earth Happy Baby Knees to armpits, catch outer edges of feet or ankles Reclined Lateral Quad Twist Bend knees, feet wide as mat, stack L on top of R thigh. Ensure R femur is straight rock knees to L, down mat 70 Mins Savasana Hug knees to chest, 1 min Guided and 4 mins silence

© 2018 The Yoga Professional® & Katie Brauer Int. LLC, All Rights Reserved 18 TYP Incubator Resource Power Vinyasa Class Outline Name: Power Yoga Length: 60 Minutes Description: A heated, full-body blast with arm balances, inversions and progressive posture variations. Challenges the cardiovascular system and builds strength Structure: Teacher must hit standard timing benchmarks and incorporate Intelligent sequencing that honors class deliverable Teacher Goal: To provide a strength-based vinyasa “full body workout”, intelligently structured toward a targeted focus of Twisting, Lateral Side Bending or Flexion/Extension (teacher choice). Targeted focus prepares muscles and enables deeper exploration of advanced variations of poses within categories. Students leave feeling like they got worked out for the day.

Targeted Focus Posture Lists Twisting Lateral Side Bending Flexion /Extension Strengthening Postures: Strengthening Postures: Strengthening Postures: • Simple Twist (Hand on Ground) • Dancing Warrior • Warrior 1 • Twisting Chair • High/Low Kung Fu Lunge • Humble Warrior • Twisting High Lunge • High Lunge add Side Bend • High Lunge w’ BB Variations • Revolved Triangle • Extended Side Angle • High Lunge Aeroplane • Revolved Half Moon • Triangle • Warrior 3 • Revolved Chapasana • Balancing Half Moon • Standing Splits • Standing Extended Leg Twist • Temple Pose add Side Bend • Shiva Squats • Side Crow • Tree Pose add Side Bend • Eagle w’ Sleeping Eagle Variation • Koundinyasana I • Side Plank Vashistasana • Standing Head to Knee • Figure 4 (*option for dragon fly • Deep 6 Hip Opening Lunge Pulse • Dancer Pose prep) • Chippasana (Candy Cane) • Galanasana - Flying Crane Stretching Postures: • Locust (Outer Hip Opening) • Standing Half Moon • Floor Bow • Ashta Vakrasana – 8-Angle • Gate Pose • Full Wheel • Fallen Triangle • Boat Inappropriate Postures: • Crow Stretching Postures: • Visvamistrasana • Koundinyasana II • Low Twisting Lunge - Quad • Compass • Camel Opener • Parivrtta Janusirsasana (as it would • Pigeon • Wide Legged Forward Fold require coming to floor) • Titibasana w’Twist • Dolphin (*option for • Forward Fold w’ Twist (feet hip Pinchamayarasana Prep) width, one knee bent) • Wild Thing Stretching Postures: Inappropriate Postures : • Standing Supported Back Bend • Revolved Bird of Paradise • Bridge (included in closing • Bound Revolved Triangle sequence) • Bound Revolved Balancing Half Inappropriate Postures : Moon • Full Splits (Hanumanasana) • Dragon Fly (Maksikanagasana) • Little Lightening Bolt • Supine Twist (would require • Forearm Backbend (Dwi Pada coming to floor) Viparita Dandasana) • Seated Twist (included in • Pinchamayrasana closing sequence) • Death Slayer Pose (Bhairavasana)

• Anything with Foot behind the Head • Fish (would require coming to floor) ***Obviously there are more postures available than what is listed, this is a guideline and suggestion. It is also not required to use all suggested postures in any given sequence. Please check with your PM about Postures not mentioned below and the appropriateness of incorporating into your classes.

Class Example

Power Vinyasa 60 Compass Pose Use block under hips, 3 shoulder shrugs, exhale open Seated Virasana - 3 x shoulder shrugs mouth

Cultivate Ujjayi Palms rest on thighs

Downward Dog Tuck toes under, hips to sky, DD 5 Mins In/ RT leg lifts, ex/ knee to navel x 2 - In/ extend, 3 Legged Dog - Knee to Navel x 2 and 3rd step through ex/step thru

Low Lunge - (RT) back knee down (pulse) Inhale sweep arms up Ex/hands thru heart Lt palm to ground, twist Rt, Float Spinal Twist (RT) Hand on Ground - knee lifted Knee Exhale highplank, inhale hover, exhale lower, In/up, High Plank - Low Plank - Up Dog - Down Dog ex/DD REPEAT LEFT SIDE FF - HL- FF - Roll Up Step forward, Big toes touch, Half lift, forward fold, roll up, sweep arms overhead

Samstithi - Hands at heart center Exhale hands to heart, full breath

9 Mins Sun A x 3 rounds Creative Namaskar x 3 rounds (1 slow, 2 flow) HL - Hands to heart - inhale - ex side bend - in hale Standing Half Moon R,L center exhale hands to heart - w2 - ext side angle - dancing - FF - HL - FF chat.

DD - 3LD - Knee to Navel High Lunge - Cactus Arms - Side Stretch R (hands behind head) Chaturanga REPEAT LEFT SIDE

REPEAT SEQUENCE 1 Breath 1 Movement x 2 Down Dog - 3 Breaths 3 full body breaths

FF - HL- FF

Samastithi 20 Mins Samastithi Chair - FF - HL - FF

Crow - Chaturanga - DD Warrior 2 Extended Side Angle Triangle

Half Moon FF - HL - FF Chair - Twisting Chair Rt - Option to add Side Crow Chaturanga - DD

REPEAT LEFT SIDE Half Split Runners Lunge options for more heat - Koundinyasana 2 Down Dog - Optional Chaturanga

REPEAT LEFT SIDE DD - Transition to Floor CORE x 2 mins Rock & Roll to Seat

Janusirsasana (Rt leg extended) - Parivrtta Janusirsasanana Compass Rt Ashtavakrasana REPEAT LEFT SIDE

Chaturanga 45 Mins Down Dog Down Dog Pigeon (RT) - 3 Legged Dog Open Hip (*option for wildthing) Pigeon RT, square hips, release ext Rt leg hip roll

Pigeon (LT) - - 3 Legged Dog Open Hip (*option for wildthing) Pigeon LT, square hips, release ext Lt leg hip roll From 3 legged dog release to DD, Childs, Headstand 5- Down Dog - Childs Pose - *optional headstand & Tripod 8 B's Transition to seated Knees to the eath, shift hips to Lt

Seated Twist Counter Twist Step Rt foot over left leg, Twist (option to extend Lt leg) REPEAT OTHER SIDE 50 Mins Roll Down - Knees to Chest Arms reach forward, roll down one vertebrae at a time Arms long by sides, feet hip width, inhale float hips, Bridge interlace Palms by ears, hugh elbows/inner thighs, In/press off Wheel earth

Happy Baby Knees to armpits, catch outer edges of feet or ankles

stack L on top of R thigh. Ensure R femur is straight Reclined Lateral Quad Twist Bend knees, feet wide as mat, rock knees to L, down mat Savasana Hug knees to chest, 1 min Guided and 4 mins silence