Sequencing” from Mark Stephens Yoga Sequencing

Shanti Yoga Teacher Training “Sequencing” from Mark Stephens Yoga Sequencing In Sequencing Standing Asanas: • Standing asana can be good prep for all another asanas (with specific standing asana and variations giving targeted preparation for particular asana in other families). • Tadasana is the foundational asana for all standing asana. Teach it first, emphasizing pada bandha, the natural physical relationship between rooting down through the feet and awakening and lengthening up through the body (root to rise), the balance of sukha and sthirra and an opening to equanimity (samasthihi). • Use Tadasana, Adho Mukha Svasana or Prasarita Padottanasana as a starting stance for all other standing asana. • Separately sequence externally rotated standing asanas and internally rotated standing asanas. • Place externally rotated-hip standing asanas before internally and neutrally rotated-hip standing asanas in keeping with the principle of moving from simple to complex. Doing external rotated asanas makes it easier to establish proper alignment in the more difficult internally rotated hip asanas (with the exceptions of Tadasana, Anjaneyasna in the Dynamic warmup of Classical Sun Salutations). • Refrain from moving back and forth between internally & externally rotated-hip sequences. This allows students to stay present in the intelligence of actions required in one versus the other rotation while helping them to open the hips more gracefully and safely. • When transitioning from Virahadrasana I to II, carefully guide students to keep the knee of their front led aligned directly above or behind the heel and aligned directly to the center of their foot. • In beginning level classes, sequence standing balance asanas toward the early part of the standing pose sequence, to avoid fatigue. • In beginning and intermediate-level classes, teach externally rotated hip standing balance asana before or amid the larger sequence of externally rotated-hip standing asanas. • Teach Garudasana immediately before a larger sequence of internally rotated-hip standing asanas in order to help stretch out the external rotators that, when tight limit internal rotation. • Prepare for twisting standing asanas by first practicing twist-free standing asana that generate more general warming and stretch the hamstrings, hips, spine, and shoulder girdle. • Introduce twisting standing asanas in a sequence that embodies the principle of moving from simple to complex (chair before revolved crescent). • Twisting asanas are excellent prep for backbends and also for neutralizing afterwards. • In classes with arm balances as a peak pose, integrate shoulder openers and emphasize pelvic neutrality and lifting out of the pelvis to protect the lower back. Core work is also a good prep for arm balances. • In intermediate & advanced classes, offer arm balances as transitions out of related standing asanas. • In classes with backbend focus, explore more deeply in the standing asanas that stretch the hip flexor and shoulder girdle as well as twisting standing asana. • Never transition from internal to external or external to inter rotation in standing balance asanas. • Except with very experienced and physically adept students, do no more than 3 to 5 sustained standing asanas in a linked sequence on one side. In beginning classes, do no more than 2. • Uttanasana, Pada Hasta, are excellent energetically neutralizing asanas following a series of Surya Namaskara or other sequences (and can be a good opportunity for wrist release exercises). • Standing asanas can be related mostly to the lower 3 chakras. Do note that chakra awakening is primarily about the consciousness we bring into the practice, not specific physical stimulation or location..

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