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Teacher's Guide Class Format and Associated Poses

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Teacher's Guide Class Format and Associated Poses Teacher Training I. Standing Postures Class Pada hastasana (aka gorilla) 1 Adho mukha svanasana 1 Prasarita padottanasana (a-d) 1 Utkatasana 1 Parivritta utkatasana 1 Vira 1& Vira 2 1 Anjaneyasana 1 Parsvottanasana 1 Tadasana 1 Uttanasana 1 Vrksasana 1 Utthita trikonasana 1 Utthita parsvakonasana 1 Garudasana 1 Utthita hasta padangusthasana 1 Natarajasana 2 Vira 3 2 Ardha chandrasana 2 Parighasana (gate pose) 2 Parivritta parsvakonasana 2 Parivritta trikonasana 2 Utthita hasta Padangusthasana 2 Ardha baddha padmottanasana 2 Uddhva prasarita ekapadasana (standing split) 2 Ruchikasana (standing forward bend with foot behind head) 2-3 Parivrtta ardha chandrasana (with Hands clasped 2 around the front leg) Standing bird of paradise Durvasasana (foot behind head standing up) 2-3 Teacher Training II. Seated Postures (including forward bends and twists) Class Balasana 1 Vajrasana 1 Sukhasana 1 Siddhasana 1 Dandasana 1 Bharadvajasana (seated with bent knees overto one side) 1 Ardha matsyendrasana 1 Paschimottanasana 1 Ardha hanamuanasana 1 Baddha konasana 1 Ardha Navasana 1 Janusirsasana A&B 1 Jatara parivartanasana 1 Pasasana (bound squat) 2 Janu Sirsasana C (the toe one!) 2 Pasasana (bound squat) 2 Ardha padmasana 2 Eka pada sirsasana (leg behind head!) 2 Pasasana (noose) 2 Gomukhasana 2 Virasana 2 Vatayasana (horse) 2 Krauncasana (heron pose) 2 Ardha +full Hanamunasana 1 & 2 Paripurna Navasana 2 Parivrtta janu sirsasana (revolved) 2 Padmasana (lotus) 2 Gomukhasana (cowface) 2 Upavistha konasana (wide angle) 1 Garbha pindasana 2 Marichyasana A& C 2 Marichyasana B&D 2 Ardha baddha padma paschimottanana 2 Trianga mukhaikapada paschimottanasana 2 Malasana 2 Vatayasana (horse) 2 Dwi pada sirsasana (seated feet behind the head) 2-3 Tolasana 2-3 Teacher Training Kukkutasana 2-3 Baddha padmasana 2-3 Kurmasana & supta kurmasana 2-3 Akarana dhanurasana (compass shooting bow) 2-3 Chakrasana 2-3 Supta padangusthasana 1 III. Back-Bending Postures Class Reclining baddha konasana 1 Knees chest and chin 1 Salambhasana 1 Lunges w/ bb 1 Tabletop 1 Purvottanasana 1 Supta virasana 1 Matsyasana 1 Bhujangasana 1 Dhanurasana 1 Ustrasana 1 Viparita dandasana (on chair) 1 Setu Bandhasana (bridge) 1 Parsva dhanurasana (bow on the side!) 2 Urdhva mukha svanasana 2 Eka pada Rajakapotasana & variations 2 Urdhva dhanurasana and variations (incl. eka pada dhanurasana) 1(prep), 2 Urdhva dhanurasana from sirsasana 2-3 Urdhva dhanurasana from tadasana 2-3 Laghuvajrasana(little thunderboldt) 2-3 Kapotasana 2-3 Full urdvha dhnurasana (holding Ankles) 2-3 Sirsasana with feet to head 2-3 Setu Bandasana (on forehead arms crossed at chest) Matsyasana with straight legs and arms 2-3 Raised/ Matsyasana w/ padmasana Teacher Training IV. Inversions Class Ardha Sirsasana 1 Adha mukha svanasana 1 Viparita karani 1 Setu bandha sarvangasana 1 Salamba sarvangasana (supported) 1 Intros to adho mukha vrksasana 1 Adho mukha vrksasana 2 Halasana 2 Sirsasana (tripod and bound) 2 Pincha mayurasana 2 Sarvangasana+ variations/twists 2 Supta konasana (looks like halasana with legs apart/hand 2 gripping toe) Urdhva padmasana *upward lotus 2 Sirsasana variations including 2-3 Prasarita hasta (arms out to the sides) Vrishchikasana (scorpion pose) 2-3 Bakasana from Sirsasana 2-3 V. Arm Balances Class Vasisthasana (drop knee for flow 1) 1 Plank (option to drop knees) 1 Lolasana prep 1 Adho mukha vrksasana 2 Urvdha mukha svanasana 2 Chatarunga dandasana +ardha 1&2 Bakasana& Parsva bakasana and all its variations…. 2 Bhujapidasana 2 Pinca mayurasana 2 Eka Hasta Bhujasana (arms lift bod with one leg extended 2 and one wrapped around arm) Vasisthasana (variations-incl one leg in bound lotus) 2 Astavakrasana aka 8 limb---make shelf with arms, legs 2 to one side w/thighs squeezing arm) Lolasana (gomekasana legs w/arm lift) 2 Tolasana (lotus legs w/ arm lift) 2-3 Teacher Training Koundinyasa 2 Kukkutasana 2-3 Titibasana (firefly) 2-3 Mayurasana (peacock)/padma (lotus) 2-3 Yogi Dandansana 2-3 VI. Reclining Poses Class Legs up the wall (viparita karani) 1 Supta baddha konasana 1 Supta virasana 1 Matsyasana 1 Jathara parivartanasana 1 Savasana 1 Supta padangusthasana 1 “Ardha” chaturanga dandasana 1 Bhekasana (frog) 2 Anantasana (recline on side) 2 Yoganidrasana (recline with legs behind head 2-3 and arms wrapped around hips) .
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