Effective(Sequencing(

Yours&in&Yoga&–&Debbie&Avani& Why&ask&Re6lective&Questions?&

We(will(be(asking(ourselves(re7lective(questions(through(out(the(Effective(Sequencing(workshop(–( here’s(why…. “The(key(to(wisdom(is(knowing(all(the(right(questions.”(–(John(Simone( Believe(it(or(not,(the(kind(of(questions(you(ask(determine(the(kind(of(life(you(lead.(That’s(because(your( questions(trigger(its(own(set(of(answers,(which(lead(to(certain(emotions,(which(then(lead(to(certain( actions((or(inactions),(followed(by(results.( • If(you(ask(yourself(limiting(questions,(you’ll(get(limited(results.(

• If(you(ask(yourself(mindJopening,(forwarding(questions,(you’ll(gain(a(lot(more(out(of(them.( Forward&&&Backward&looking&Questions!

Some(people(like(to(ask(questions(like(“Why(am(I(so(unlucky?”,(“What(if(I(had(done(this(earlier?”(and( “Why(am(I(always(in(such(a(situation?”.(Because(these(questions(are(backward(looking,(the(answers( you(get(with(them(are(naturally(disempowering.( On(the(other(hand,(questions(like(“What(can(I(learn(from(this(experience?”,(“What(can(I(do(differently( moving(forward?”(and(“What(am(I(grateful(for?”(are(empowering.(They(provoke(you(and(get(you( thinking,(putting(you(on(the(path(to(a(better(life.( If(you’re(someone(who(normally(doesn’t(selfJre7lect,(you(might(be(stumped(by(questions.(However,(this( is(perfectly(normal.(It(doesn’t(matter(if(you(get(stumped(in(the(beginning,(or(if(you(don’t(know(the( answers(to(the(questions(at(7irst.(Our(minds(are(boundless.(Just(because(you(don’t(get(an(answer( immediately,(it(doesn’t(mean(there(are(no(answers.(The(answers(are(there(—(it’s(just(that(your(mind(is( too(foggy(since(you’ve(not(consulted(it(before.(The(more(you(ask,(the(clearer(your(mind(will(be,(and(the( more(ready(you’ll(be(to(receive(the(answers.( Remember,(there(is(no(one(7inal(answer.(It’s(a(continuous(discovery(process.(Your(answers(to(the( questions(today(will(be(different(from(your(answers(one(month,(three(months,(six(months,(and(one( year(down(the(road.( The&Bene6its&of&Re6lection&

• Re7lection(makes(all(of(us(selfJaware.(It(challenges(us(to(think(deeply( • Re7lection(deepens(ownership.(When(we(re7lect,(we(become(sensitive(to(the(personal( connection(that(exists(between(our(selves,(our(learning,(and(our(work.(The(more(we( consider(these(connections,(the(deeper(they(seem(to(become.( • Re7lection(makes(things(matter(more.( • Re7lection(helps(us(get(comfortable(with(uncomfortable.(( • Re7lection(helps(us(know(ourselves(better.(It(helps(us(sharpen(our(vision,(so(we(can(align( our(actions(to(it.(Re7lection(also(helps(us(notice(when(we’re(getting(off(track.( • Perhaps(most(importantly,(re7lection(helps(us(advocate(for(ourselves(and(support(others. • It(also(helps(us(realise(how(our(gifts(and(strengths(might(be(used(in(service(to(others. The&Essence&of&Sequencing& Sequencing(is(where(your(concepts(and(ideas(come(alive(and(become(applicable(to(your(students.( It(can(be(both(exciting(and(daunting/overwhelming!((60(or(90(minutes(can(seem(like(a(very(long(time( to(a(new(teacher(–(or(to(someone(like(me((who(gets(carried(away)(it(passes(in(a(7lash(;)(

Your(creativity(should(be(grounded(in(a(method(that(represents(YOU(and(YOUR(teaching!((

There(is(a(mass(of(contemporary(Vinyasa(practices(on(the(Internet(nowadays(which(can(serve(to(create( pressure(to(make(us(try(to(emulate(them.((Stick(with(your(remit.((Learn(to(focus(on(what(you(are( teaching(and(why(you(are(teaching(it(in(a(clear,(precise(and(accessible(way(–(then(repeat(that(process( over(and(over.((( Sequencing(has(the(potential(to(be(really(simple(if(you(know(what(you(wish(to(convey.((It(begins(with( these(questions:( • WHY(am(I(teaching(Yoga?(

• WHAT(do(I(want(to(teach(today?(

If(we(get(caught(up(in(feeling(we(need(to(perform(new(7lash(sequences(all(the(time(we(will(lose(sight(of( these(fundamental(questions……( • WHY(am(I(teaching(Yoga(&(what(is(it(I(wish(to(convey?(

• WHAT(tools(do(I(have(now(to(share(this(message?(

Find(your(compass(to(steer(the(sequence(and(you(wont(go(far(wrong!((It(sounds(really(simple(doesn’t(it( –(but(in(the(rush(to(create(and(the(busier(we(become(generally(we(often(forget(why(we(are(actually( doing(it(in(the(7irst(place.(

Three&Questions&to&develop&Authentic&Sequences&

The(more(we(prepare(and(7ind(our(groove(–(the(more(comfortable(we(become(with(teaching(–(and(the( more(we(will(enjoy(it!((Take(a(few(moments(to(ask(yourself(the(following(questions.( They(become(your(teaching(Sankalpa(and(give(you(the(purpose(and(fuel(you(need(to(keep(designing( authentic(classes(;)( Wonderful(talk(on(Why(Sequencing(Matters(–(by(Shari(Freidricson( Question&One&

If(you(could(convey(one(or(two(things(at(most(through(Yoga(–(what(would(they(be?((What(is(at( the(essence(of(what(you(wish(to(convey?((What(is(at(the(heart(of(what(you(want(to(teach? e.g$To$develop$mindfulness.$Awareness$of$the$body,$mind$breath$connection.$$Explore$possibilities$of$the$body$etc

This(question(is(for(you(as(a(teacher(to(lead(you(to(a(sense(of(purpose(or(to(identify(with(your( individual(style/mojo!((What(is(your(purpose(moving(forward?( The(answers(to(this(question(will(give(you(the(EXPRESSION(of(the(sequences(you(are(designing.( • Sequencing(doesn’t(start(with(what(order(the(poses(are(practiced(and(in(what(way.(

• It(starts(with(WHAT(are(you(doing(–(WHY(are(you(here(–(WHY(are(you(doing(this!(

The(answers(are(the(thread(–(the(message(behind(the(sequence.((They(give(the(students(the( EXPERIENCE.((The(postures(are(unJgrounded(and(anchorless(without(knowing(your(end(game(;)( Think(of(the(Eight(Limbs(of(Yoga(or(the(Yamas(&(Niyamas(as(the(perfect(sequence(examples……( What(is(the(end(game(of(your(sequence?((This(is(the(MAGIC(–(the(ALCHEMY(–(the(JUICE!( This(may(change(as(you(evolve(as(a(teacher(but(not(generally(from(day(to(day(–(so(it(is(good(to(check(in( from(time(to(time.((As(a(teacher(we(need(to(feel(and(identify(within(ourselves(so(we(can(establish(what( we(would(like(everyone(to(leave(class(with.( Question&Two

What(are(the(smaller(dayJtoJday(things(in(YOUR(practice(that(you(are(working(with(right(now e.g$Grounding$through$the$feet.$$Steady$and$?luid$transitions.$Speci?ic$posture$groups$–$forward$bends$–$back$bends$ etc

To(be(able(to(answer(this(question(you(will(need(a(strong(continuing(personal(practice.((This(provides( the(fuel(for(inspired(teaching(and(will(7ilter(effortlessly(into(your(classes.( Building(classes/sequences(out(of(these(two(questions(gives(rise(to(authentic(and(powerful(teaching(( • Question(One(–(allows(you(to(convey(what(you(care(about(

• Question(Two(–(allows(you(to(share(what(interests(you(as(a(teacher(

Question&Three&

What(are(your(strengths,(what(inspires(you(and(fuels(your(passion(right(now(–(what(feels( solid/strong? e.g$Deep$side$bends,$$Developing$humility,$Feeling$connection$on$and$off$the$mat.$ This(is(like(the(7inal(icing(on(the(cake(and(will(continue(to(feed(your(7lows(with(ideas(of(postures(and( verbal(queues.( What(ignites(your(7ire(to(keep(you(moving(forward(as(a(Yoga(teacher? Learning&the&Rules&(and&when&to&break&them!)&

These(rules(are(by(no(means(black(and(white(–(as(with(anything(in(Yoga(there(are(many(schools(of( thought(and(they(will(all(be(slightly(different!( • Practice(yourself(to(7ind(your(own(keys.((You(have(to(have(your(own(practice(to(sequence( effectively(–(be(your(own(guinea(pig.( They(best(chefs(understand(the(quality(of(each(ingredient(and(how(the(spices(blend(before(they(start( adding(them(together.((Pay(attention(in(your(own(practice(to(how(pose(groups(feel,(both(during(and( after(the(practice.((Be(aware(of(each(individual(ingredient(–(each(pose.( This(doesn’t(mean(not(going(to(others(classes(or(being(inspired(by(other(7lows(but(it(does(differentiate( from(being(a(head(chef(or(a(soux(chef.((It(teaches(you(to(understand(the(ingredients(and(how(to(blend( them(well(to(your(own(taste(and(not(just(follow(a(recipe.( Considerations&when&Sequencing What(time(of(day(you(will(be(teaching(–(what(season(–(what(level(of(group((a(sequence(for(9am( Saturday(would(be(very(different(to(a(6pm(on(Monday(–(or(6pm(on(1st(August(will(feel(different(to(6pm( on(1st(December!)( • Sequencing(includes(the(order(of(instructions(you(provide(

J(start$from$the$foundation$and$work$up • The(order(of(poses(within(a(postural(group(

J(progressing$from$easy$to$more$challenging$postures • And(the(order(of(the(postural(groups(

J(warm$up$–$sun$salutation$etc Focal&Points Sequencing(can(focus(on(body(parts((strengthening,(opening,(aligning)(

• Opening(hips,(hamstrings,(spine(

• Strengthening(shoulders,(legs(

• Basic(alignments(that(will(help(most(students(

Sequencing(can(focus(on(invoking(a(physiological(effect(

• To(balance(energetically(

• Working(speci7ically(with(the(Chakras,(Vayus,(Koshas(etc(

Sequencing(can(focus(on(developing(certain(postures((

• Peak(postures(such(as(handstand(or(lotus(for(instance(

Sequencing(that(addresses(therapeutic(needs( • Small(tailored(groups(for(back(care(

• Speci7ics(for(private(clients(

Sequencing(that(is(devoted(to(spiritual(themes(

• It(is(important(to(understand(that(none(of(these(are(mutually(exclusive(and(that(there( will(be(crossovers(in(each(section.(

5&Steps&to&planning&a&Great&Yoga&Class&

Whether(you(are(getting(ready(to(teach(your(7irst(Yoga(class(ever(or(your(two(hundredth(class(this(year( alone,(it(is(important(to(prepare(and(set(your(intention.((A(little(preparation(will(help(you(set(the( perfect(tone(and(create(a(peaceful(environment(for(your(class.((If(we(are(new(to(teaching(then(this( might(be(at(the(forefront(of(our(minds(–(or(it(may(slip(to(the(back(of(our(minds(once(we(have(taught( many(classes(and(we(draw(from(the(wealth(of(experience(we(have(gained.((Either(way(preparation(and( intention(setting(is(where(we(weave(our(magic(and(create(a(safe(space(for(people(to(step(into(and( explore(the(wonder(that(is(Yoga.((As(ever(we(look(for(the(balance(of(preparation(and(spontaneity(–(this( is(the(art(of(feeling(our(intention(deeply(through(preparation(and(practice(but(being(able(to(move(with( the(students(needs.( The(following(5(steps(may(help(in(your(preparations( Determine&a&Theme&for&the&class&

• Your(class(theme(could(be(anything(from(hip(openers(to(restorative(poses,(from(an(active(class( to(welcome(Spring(to(a(quiet(class(to(slow(down(towards(Winter,(from(working(up(to(one(big( pose(or(focusing(more(on(twists(for(instance.((The(skys(the(limit(when(it(comes(to(your( imagination(and(creativity.((Nevertheless,(having(an(overarching(them(will(give(your(teaching( better(focus,(provide(a(learning(experience(for(your(students,(and(create(a(sense(of(place(and( thoughtfulness(for(the(class.( • Along(these(lines,(make(sure(that(your(theme(is(appropriate.((An(energetic(sequence(of(intense( backbends(might(not(be(the(best(for(your(8pm(class,(unless(your(students(don’t(mind(being( awake(for(hours(to(come,(and(twisting(practices(certainly(wouldn’t(be(appropriate(for(a(preJ natal(class!!((Consider(your(group,(their(interests(and(personalities,(and(then(craft(a(theme(that( will(allow(for(both(fun(and(growth.((You(can(stick(with(a(theme(for(several(weeks((working( through(the(Yamas(&(Niyamas(for(instance)(or(just(one(class.( • As(you(get(more(comfortable(with(this,(you(can(ask(your(class(for(suggestions(maybe(–(you(may( notice(that(areas(such(as(low(back,(hamstrings,(hip(and(neck(and/or(certain(poses(crop(up( regularly(in(their(requests,(which(can(help(you(develop(more(classes(and(themes(to(address( your(students’(speci7ic(needs.( • And(don’t(forget(that(even(if(asked(for(speci7ic(asana(related(suggestions(from(students,(you(can( look(to(the(deeper(signi7icance(and(weave(in(your(knowledge(of(the(energetic(system(to(make(a( rounded(and(transformational(class( Allow&time&for&Everything& • Everyone(has(been(to(a(class(where(the(teacher(spends(so(much(time(focusing(on(one(pose(or( one(group(of(poses(that(the(rest(of(the(class(feels(rushed(or(even(frantic.((With(that(in(mind,( make(sure(you(learn(how(long(it(takes(to(teach(certain(poses(and(segments(of(class,(so(that(you( allow(time(for(everything(you(plan(to(cover.((This(is(very(different(to(practicing(it(–(actually( visualise(and(verbalise(to(a(class.( • For(instance(allow(and(factor(in(time(for(centering(and(warming(up(–(time(for(building(heat(in( sun(salutation(and(standing(postures(–(for(weaving(in(balances(–(time(for(the(cool(down(in(7loor( postures(and(at(least(5(minutes(or(longer((depending(on(your(theme)(for(Savasana(and( meditation(at(the(end.((While(you(don’t(have(to(cover(every(single(group(of(poses(in(every(class,( your(class(should(feel(balanced,(and(your(students(should(leave(feeling(calmer(then(when(they( arrived.((Likewise(make(sure(that(you(allow(just(as(much(time(for(poses(on(the(right(side(as(on( the(left(side.((Create(the(conditions(for(balance(through(time(as(well(as(postures. • Its(very(easy(in(the(early(days(to(rush(through(the(class(for(fear(of(running(out(of(time,(which( leaves(lots(of(spare(time(at(the(end(of(class.((Equally(we(can(spend(so(much(time(on(speci7ics( during(the(class(that(time(runs(away(and(it(may(feel(rushed(at(the(end.((This(is(where(practice( and(preparation((as(well(as(experience)(play(a(large(part(in(the(7luid(7low(of(a(class.( • Basically(we(prepare(and(practice(to(let(go(of(the(preparation(and(move(into(spontaneity(;)( Practice,&Practice,&Practice& • Especially(if(you(are(new(to(teaching,(you(need(to(practice(before(you(teach(–(and(this(means( verbalising(as(you(do(it.((You(don’t(have(to(practice(the(entire(class(to(come,(but(you(might(want( to(practice(explaining(a(couple(of(the(trickier(poses,(7lowing(gracefully(in(transition(between( poses,(or(simply(teaching(new(of(more(complex(sequences.( • In(addition,(no(matter(how(many(classes(you(are(teaching,(make(sure(that(you(also(practice( yourself!((Keep(taking(classes(and(immersing(yourself(in(all(things(Yoga(to(bolster(your(teaching( skills,(you’re(health(and(wellness,(and(your(overall(sense(of(connection(with(others((and(your( breath!)( Focus&on&your&students&needs& • As(a(Yoga(teacher(we(need(to(leave(our(ego(at(the(door(and(be(accessible(to(every(student(who( joins(our(classes.( • Even(if(we(are(basically(calling(the(shots(by(guiding(the(class(–(we(should(endeavour(to(leave( our(likes(and(dislikes(at(the(door(along(with(our(ego(;)((We(can(do(this(by(introducing(postures( that(we(may(not(necessarily(weave(into(our(personal(practice(as(it(gives(us(the(opportunity(to( make(friends(with(them(–(and(even(though(we(may(not(particularly(feel(drawn(to(them(our( students(may(gain(great(bene7it(from(them.( • While(you(will(need(to(demonstrate(certain(poses(an(equal(amount(of(time(should(be(spent( either(walking(around(or(simply(observing(your(students(making(adjustments(if(that(is(your( way(and(providing(encouragement.( Centre&yourself&before&class& • If(you(7ly(into(class(straight(out(of(rush(hour(traf7ic,(checking(your(work(emails(or(dealing(with( stressful(situation,(you(will(bring(that(same(energy(into(class(with(you.((If(on(the(other(hand(you( take(just(a(couple(of(minutes(to(centre(yourself,(focus(on(your(breath(and(the(class(to(come,(you( can(create(an(inviting(atmosphere(for(your(students(and(your(class(as(a(whole.((Pause(before( you(walk(through(the(door,(take(a(deep(breath(and(smile(as(you(enter(the(sacred(space(of( studio.((Then(share(that(centred(energy(with(class.( You(might(spend(hundreds(of(hours(each(year(prepping(for(your(Yoga(classes,(or(you(might(spend(a( few(minutes(each(week.((You(might(write(everything(down(on(paper(and(refer(to(it(regularly(during( your(sessions,(or(you(might(just(have(an(idea(in(your(mind(that(you(7low(from(as(you(teach.((You(might( teach(seven(different(styles(of(Yoga(or(just(focus(on(one.((Regardless,(it(is(important(to(prepare(for(each( and(every(class(you(teach,(so(that(you(learn(to(create(a(welcoming,(warm(atmosphere(that(allows(your( students(to(feel(comfortable,(encouraged(and(supported. Sequencing&and&other&Interesting&Links&

8(different(Vinyasa(sequences(from(Yoga(journal(

FREE(yoga(class(videos(from(Yoga(International(–(personally(love(this(site(–(such(great(quality!(

FREE(Yoga(class(Videos(from(Yoga(journal(

Peak(Posture(Ideas(–(from(Yoga(international(

Find(your(Yoga(Voice(–(an(actors(tip(to(using(your(voice(effectively(

Or(simply(putting(in(Yoga(Sequence(Pictures(to(your(search(engine(will(come(up(with(many( sequences(in(picture(form Foundational&Sequence&Structures

Templates(give(a(general(order(for(the(class.((( The(templates(I(will(share(with(you(are(not(set(in(stone(–(you(can(design(sequences(with(no(salutations( or(standing(poses(for(instance.((They(are(just(a(model(to(work(with(should(you(desire(–(once(the(model( is(fully(understood(then(you(can(create(your(own.(( General&Sequencing&Template&

• Openers( • Salutations( • Standing(Postures( • Inversions((hand/head(stands)( • Deeper(Twists(&(Side(Bends( • Back(bends( • Mild(Twists( • Forward(bends( • Shoulder(stand( • Finishing(Postures( Openers&–(Tips(for(Class(themes(by(Mary(Bruce

Openers(help(the(practitioner(physically(and(mentally(transition(into(the(class(and(generally(take(the( 7irst(5(to(15(minutes(of(practice(time.((This(portion(of(the(class(can(include(for(instance( • Seated(meditation( • Breath(awareness( • Sankalpa((intention(setting)( • Chanting/Mantra(work( • Introduce(the(philosophical/spiritual(theme( Openers(set(the(overall(tone(of(the(class(and(are(a(good(space(to(introduce(physical(elements(you(will( be(working(with(during(the(class(–(i.e(gentle(stretches(that(support(and(open(the(body(for(deeper(work( later(in(the(class.((( When(working(the(opening(for(your(class,(think(in(terms(of(tuning(in(–(of(calming(mental(states(as(well( as(warming(the(body.((This(helps(your(students(settle(and(for(you(to(7ind(your(centre(and(intention.(( The(start(is(for(us(as(the(teacher(too(–(to(tune(in(and(connect(with(the(feel(and(need(of(the(class.( Salutations&(J(Sun(Salutation(ideas(from(Yoga(Journal

Salutations(introduce(rhythm(and(pace(to(a(vinyasa(class(and(are(great(for(encouraging(synchronicity( to(breath(and(movement.((( We(can(develop(the(elements(that(were(introduced(in(the(openers(through(salutations(and(continue(to( build(on(this(theme(integrating(those(elements(with(these(wonderful(whole(body(movements.( The(beauty(of(Salutations(is(that(they(can(be(modi7ied(to(create(a(speci7ic(feel(–(for(instance(they(can( be(deep(and(slow(–(or(practiced(at(a(faster(pace.((It(all(depends(on(what(you(wish(to(work(towards.(( It(is(important(to(be(mindful(of(the(rhythm(you(are(creating(and(not(to(jump(from(fast(to(slow(to(fast…..(( Keep(it(steady(either(building(up(or(slowing(down.(

Modify(the(Salutation(you(use(to(7it(with(the(elements(you(are(developing

An(example(of(this(modi7ication(could(be( • If(working(with(a(side(bend(focus(–(you(might(raise(the(leg(in(downdog(/(bend(the(knee(/(and( let(the(foot(lean(to(the(side(to(allow(the(hip(and(side(waist(to(open( • Or(if(the(class(is(working(towards(arm(balancing(the(emphasis(on(instructions,(especially(in( downdog,(will(be(about(hand(placement(and(awareness(of(the(shoulders((not(the(knees(or(the( feet(;)((You(might(even(insert(Plane(pose(into(the(sequence.( • If(it’s(a(heart(opening(practice(–(focus(on(the(chest(in(lunge(and(maybe(hold(cobra(etc….(

Use(verbal(cues(to(develop(the(elements(you(are(working(with(in(Salutations.

Standing&Postures& Standing(postures(awaken(and(stabalise(the(whole(body(–(they(teach(us(about(integration(as(every( part(of(the(body(is(generally(involved.((An(invaluable(lesson(we(learn(is(that(of(Sthira(Sukha(–(of( developing(a(combination(of(strength(&(7lexibility(particularly(in(the(hips,(legs(and(trunk.( A(fabulously(balanced(standing(sequence(is(offered(by(Ray(Long(here(–(Bandha(Yoga,(Scienti7ic(Keys(J( to(awaken(and(stabalise(the(psoas.( Standing(postures(are(relatively(easy(to(modify(making(them(really(useful(in(mixed(ability(classes(–( which(lets(face(it(most(are,(even(if(it(is(a(room(full(of(beginners(or(advanced(students(–(everyone(has( there(own(speci7ic(points(of(resistance!((( They(can(be(incorporated(during(the(Salutation(sequence(or(practiced(on(their(own.( However(if(you(are(working(with(beginners(it(is(often(better(to(keep(them(separate(from(the(Salutation( sequence(as(this(gives(the(practitioner(time(to(fully(experience(and(understand(them.(

Choose(standing(poses(that(help(develop(the(theme(for(your(class

An(example(of(standing(poses(supporting(a(class(theme(could(be( • If(you(are(heading(towards(a(bound(lotus(in(your(closing(sequence(–(then(maybe(bind(the( standing(poses(to(get(the(shoulders(ready( • And(use(balancing(postures(such(as(Eagle(pose( Inversions((handstand,(forearm(balance,(headstand)(–(Inversion(ideas(from(Yoga(Journal( Inversions(demand(effort(and(attention(so(they(are(perfectly(placed(at(the(mid(point(of(any(class(when( the(body(is(warm(but(still(has(the(necessary(energy(to(maintain(a(challenging(posture.( The(standing(poses(send(circulation(into(the(legs(and(lower(body(–(inversions(facilitate(a(greater(blood( 7low(into(the(upper(body(and(restore(the(legs(by(taking(the(weight(off(of(them.( Turning(the(world(upside(down(can(reJengage(attention(and(bring(focus(back(into(the(practice(( General(considerations(when(working(with(the(3(inversions(listed(above( • Preferably(practice(them(in(this(order((not(set(in(stone(;)( • Here’s(the(logic(–(Headstand(is(easier(than(a(Forearm(balance(or(Handstand(for(most(people.(( However(it(is(important(to(develop(the(strength(and(openess(in(the(upper(body(that(we(get( through(Forearm(balancing(to(protect(the(neck(when(in(Headstand.( • If(you(are(practicing(headstand(in(a(sequence(you(should(follow(with(Shoulder(Stand(or( Viparita(Karani((half(shoulder(stand)(–(they(don’t(need(to(follow(immediately(and(can(be(placed( at(the(end(of(the(class.( Twists&&&Side&Bends&–(Explore(your(side(body(–(Prajna(yoga( Twists(and(Side(bends(may(have(already(been(introduced(in(the(Opener,(Salutation(&(Standing(poses.(( They(create(greater(suppleness(in(the(spine,(hips(and(surrounding(tissues(and(are(a(great(preparation( for(Back(Bends(as(the(body(is(very(warm(at(this(point(of(the(practice.(

Twisting(prepares(the(body(for(Back(Bends(by(releasing(the(spine,(abdomen,(hips(&(

Back&Bends Urdhva(Dhanurasana(sequence(by(Rod(Stryker( Back(Bends(can(evoke(the(Marmite(effect(–(of(either(loving(them(or(deeply(disliking(them!((They(are( strong(and(challenging(postures(and(they(tend(to(draw(emotion(to(the(surface(of(our(practice!((So(with( this(in(mind(it(is(important(to(understand(them(and(practice(them(well,(without(unJdue(strain(or(effort( to(leave(the(student(feeling(grounded,(clear(and(revitalized.((They(have(many(bene7its(at(this(stage(of( the(sequence( • Back(Bends(facilitate(deeper(breathing( • Create(space(through(the(abdominal(muscles,(diaphragm(and(intercostal(muscles(( • Release(stress(and(are(rejuvenating

Back(Bending(is(calming(if(done(without(staring(and(over(effort!

Mild&Twists&and&Neutral&Postures&–(Twists(with(Jason(Crandell Any(twists(that(follow(Back(Bends(should(be(practiced(very(mildly(J(these(postures(help(balance(the( spine(and(allow(the(students(a(moment(to(check(in(and(feel(the(effect(of(the(7low(so(far.((They(release( any(tension(that(could(have(inadvertently(been(created(and(prepare(for(the(Forward(bends(to(follow.( Forward&Bends&–(all(things(forward(bend(with(Yoga(Journal( Forward(Bends(settle(the(brain(and(create(a(sense(of(cooling(down.((They(release(the(back(of(the(body( after(the(Standing(and(Back(Bending(posture(and(begin(to(turn(the(mind(inwards(calming(the(sensory( organs.((These(postures(facilitate(a(deep(relaxation(preparing(the(body(for(the(closing(postures(leading( towards(meditation(at(the(end(of(our(practice.( Shoulder&Stand&–(Vinyasa(Krama(for(Shoulder(Stand(with(Greg(Capitolo( Continues(the(work(of(the(Forward(Bends(by(beginning(to(move(the(journey(inwards.((Shoulder(Stands( promote(mental(relaxation(and(physical(rejuvenation(and(support(wellJbeing(in(all(the(bodies(systems.(( They(balance(the(inversions(that(may(have(been(practiced(earlier(in(the(7low.( • If(shoulder(stand(is(not(possible(then(practice(either(Viparita(Karani(or(Bridge(posture( Closing&Postures&–(Beginnings(and(Endings(by(Amy(Dolan This(is(the(7inal(chapter(of(the(7low(–(allowing(the(body(and(mind(to(become(quiet(and(absorb(the( practice.((As(a(teacher(we(should(ask(ourselves(how(we(wish(the(students(to(feel(when(they(leave(the( class.((The(7inishing(postures(are(our(7inal(message(–(the(place(we(have(been(heading(from(the( beginning.( Balancing&Postures&–(Standing(balances(from(Yoga(journal( Balances(haven’t(been(put(in(a(speci7ic(space(as(they(can(be(interspersed(through(out(the(7low.((They( can(be(placed(before(or(after(the(standing(postures(and(if(they(are(feet(balances(practiced(with(the( Standing(7low(then(when(possible(group(standing(balances(with(other(standing(postures(based(on( whether(the(legs(are(externally(or(internally(rotated.((For(example( • Warrior(2(or(Triangle((hips(externally(rotated)((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((( J(Tree(–(Balancing(Triangle(–(Crane((leg(out(to(side)( • Warrior(1(or(Chair((hips(internally(rotated)((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((((( J(Warrior(3(–(Crane(–(Dancer( Floor(balances(can(be(interspersed(throughout(the(7low(too(–(i.e( • Plane(during(Sun(Salutation( • Meru(Dandasana(after(Badda(Konasana( The&Formula&of&Sequencing( This(fun(framework(is(a(reminder(of(what(needs(to(be(kept(in(mind(when(sequencing.((Both(points(on( the(map(are(equally(important.( • What(group(of(students(are(you(teaching(today( • Where(do(you(wish(to(take(them( To(sequence(effectively(you(need(to(identify(what(you(want(to(teach(your(students(and(know(the(steps( to(take(them(there.(( There(is(little(point(in(heading(East(then(South(then(West(then(North(–(as(you(will(end(up(in(the(same( place(you(started!((Decide(where(you(want(to(go(and(then(plan(the(route.( Sequencing(is(a(bit(like(driving(home(from(work(–(you(may(not(take(the(same(route(every(single(time( • You(may(stop(on(the(way(to(take(in(a(scene( • You(may(decide(to(take(the(express(route( • Or(maybe(take(the(scenic(route(at(a(leisurely(pace( This(kind(of(7ineJtuning(can’t(be(taught(–(it(is(something(that(comes(from(playing,(practicing(and( experiencing(Yoga(on(your(mat.( Effective(sequencing(is(purposeful(–which(means(you(need(to(identify(your(purpose(as(a(teacher.((Keep( going(back(to(those(three(questions(and(checking(in(with(your(intent.((Always(try(to(enter(a(class(with( them(in(mind(–(but(know(or(give(yourself(the(freedom(to(change.( Even(if(you(have(designed(a(7low(with(a(certain(peak(pose(in(mind(–(you(don’t(need(to(achieve(that(if( you(feel(the(vibe(of(the(class(is(calling(for(something(else(or(needs(to(change(direction.((Never(be(afraid( to(go(off(piste(;)( Last&Question!& The(question(is(how(do(you(get(someone(who(has(just(stepped(out(of(work(for(instance(–(into(your( peak(pose(–(and(then(feeling(fully(balanced(&(relaxed(to(leave(the(class.((( • What(order,(pace(and(intensity(do(you(work(at?( This(is(up(to(you(depending(on(your(theme(–(if(you(keep(heading(south(and(east(you(can’t(really(go( wrong(;)((( And(remember(it(doesn’t(matter(if(you(even(get(to(that(peak(pose(–(YOGA(IS(NOT(GOAL(ORIENTED(–( but(setting(out(a(plan(gives(you(a(direction(to(move(towards(and(the(con7idence(to(play.( Re6lection&Questions&(sequencing)&

Here(are(a(few(re7lection(questions(around(sequencing.((This(list(is(in(no(way(de7initive(–(you(may(even( 7ind(a(few(of(your(own(that(are(really(effective.((( Re7lection(makes(all(of(us(selfJaware(as(it(challenges(us(to(think(deeply.((Taking(the(time(to(re7lect( enables(us(to(identify(what(we(want,(what(we(need,(and(what(we(must(do(to(help(ourselves.( It(also(helps(us(realize(how(our(gifts(and(strengths(might(be(used(in(service(to(others.

• What(is(your(primary(motivation(as(a(Yoga(Teacher?( • What(postures(are(you(excited(to(teach?( • Are(there(any(postures(that(you(are(afraid(to(teach?( • What(philosophical(or(spiritual(teachings(are(inspiring(you(right(now?( • How(do(to(like(to(spend(the(7irst(5(to(15(minutes(of(your(personal(practice?( • When(you(start(your(class(are(you(clear(about(the(postures,(techniques(and(themes(you(will(be( focusing(on?( • How(long(do(you(give(your(students(in(Savasana?( • Why(do(you(teach(Yoga(and(what(do(you(wish(to(convey?( J(maybe(list(2(or(3(things(that(are(really(important(for(you.( • What(feels(great(in(your(practice(right(now(–(what(lights(your(7ire?( Sequencing&Template&for&Classes&(regardless&of&posture&group)&

When(devising(class(sequences(maybe(consider(the(following(

Prior&to&Class

• Clarify(your(‘big(picture’(intention(–(how(do(you(wish(the(students(to(feel(at(the(end(of( the(class? • Choose(a(peak(pose(or(philosophical(theme(that(you(are(going(to(share • Determine(the(elements(involved(in(your(peak(pose/philosophical(theme

During&Class&

• Introduce(the(elements(of(your(theme(early(in(the(7low(during(the( J(opening(postures( J(salutations(and(lunges( • Develop(the(elements(and(progress(from(accessible(to(more(challenging(postures(during( J(salutations( J(standing(postures • Observe(the(students(as(you(teach(and(modify(the(tone(or(intensity(if(necessary( • Reach(the(crescendo,(peak(pose(or(greatest(depth(of(the(state(you’ve(been(working( towards(then(move(towards( J(arm(balances/inversions( J(twists( J(forward(bends( • Neutralise(and(balance(your(sequence(with( J(neutral(spine(postures( J(gentle(twists(( J(gentle(back(bends(

Finishing&the&class

• Absorb(the(effects(of(the(sequence(during(your(closing(postures J(seated(meditation( J(savasana Creating&Space&&&Freedom&

Re6lective&Questions&(backbends)

• Do(you(love(backbends?(If(so,(why?( • What(are(your(favourite(backbends?( • Do(you(loathe(backbends?(If(so,(why?( • What(strategies(do(you(have(to(work(with(the(resistance(that(arises(in(these(postures?( • What(are(the(essential(actions(of(backbends?( • Which(category(of(backbends(do(you(practice(the(most?( • Which(category(of(backbends(do(you(teach(the(most?( • What(part(of(your(body(is(most(open(in(your(backbends?( • What(part(of(your(body(is(most(resistant(in(backbends? Why&ask&re6lective&questions&before&practicing&and&sequencing?&

Asking(these(questions(may(even(bring(up(another(question.((As(a(Yogi/Yoga(Teacher(shouldn’t(I( remain(even(minded(–(and(therefore(have(no(likes(or(dislikes??( We(all(have(a(personality(and(trigger(points.((If(we(look(to(some(of(the(great(texts(–(“Bhagavad(Gita”(for( instance(–(at(no(stage(does(Krishna(tell(Arjuna(not(to(think(in(the(way(he(does(–(nor(does(he(ask(him(to( deny(his(feelings(and(emotions.((Neither(should(we!

Re7lective(questions(allow(us(to(get(comfortable(with(the(uncomfortable

Yoga(teaches(us(to(observe(our(opinions,(feelings(and(personality(with(greater(space(and(ease.((This(is( really(important(to(understand(and(convey(–(especially(when(sharing(postures(that(will(not(only( challenge(physically(but(also(raise(emotion(and(feeling.( Backbends(can(trigger(feelings(of(fear(and(vulnerability.( By(asking(these(questions(we(can(honour(our(own(process(and(also(that(of(the(student(

It(is(important(to(give(the(students(permission/encourage(them(to(have(their(own(experience( and(feelings(in(their(practice

Re7lective(Questions(provide(juice(and(direction(in(our(sequences(;)( Understanding&Back&Bending

Backbends(provide(an(opportunity(to(create(greater(strength,(7lexibility(and(comfort(in(the(spine.( Reminding(ourselves(and(our(students(of(these(simple(points(keeps(our(focus(on(positive(attributes( rather(than(judgmental(ones(of(how(deep(you(can(go(in(the(posture(–(as(we(can(often(focus(on(the( limitation(rather(than(the(space(it(is(providing(–(or(alternatively(focus(on(the(range(of(motion(if(very( 7lexible(rather(than(the(overall(bene7its.((( Backbends(offer(us(so(much(in(terms(of(their(bene7its( • Balance(the(body(from(our(day(to(day(activities(of(being(at(a(desk(or(driving( • Help(release(tension(in(the(lungs(to(breath(easier( • Strengthen(the(back(muscles( • Stretch(the(abdominals(

Teaching/Practice(Tip!( Be(aware(of(verbal(cues(–(endeavor(to(allow(an(even(awareness(of(sensation(through(the( whole(spine(–(rather(than(focus(on(a(speci7ic(area.((Even(if(a(certain(cue(would(really(open(the( lower(back(for(instance(–(always(try(to(balance(the(action(through(the(entire(spine.

Integrity(of(movement(far(outweighs(the(range(of(movement(we(have.((If(we(focus(on(integrity(and( balanced(awareness(this(will(support(and(increase(the(opening(of(the(back.((However(if(our(focus(is(on( range,(rather(than(integrity(then(it(will(result(in(tension(and(possible(injury.( You(may(get(there((if(you(are(goal(oriented!)(eventually,(but(as(a(teacher(or(advancing(practitioner(we( need(to(understand(the(process(to(sequence(and(guide(students(effectively!(

Focus(on(quality(and(integrity(of(movement

A(balanced(Back(Bend(sequence(will(leave(you(feeling(–(CLEAR(–(GROUNDED(–(CONTENT(;)(

Breaking&it&down Every(Back(Bend((and(other(posture(groups)(can(be(broken(down(in(to(small(and(accessible(parts.(( Think(in(terms(of(Vinyasa(Krama(–(a(step(by(step(progression/building(or(growing(into(something.( Also(consider(in(this(instance((backbends)( • What(are(the(shoulders(doing?( • What(are(the(postures(that(prepare(the(shoulders?( • What(is(the(spine(doing?( • What(are(the(postures(that(prepare(the(spine?( • What(are(the(legs/hips(doing?( • What(are(the(postures(that(prepare(the(legs(and(hips?( Back&Bend&Preparation& When(creating(sequences(for(backbends(develop(an(awareness(of(what(restrictions(may(exist.(

Hip(7lexors(and(quadriceps(are(to(backbends(what(hamstrings(and(hip(rotators(are(to(forward( bends

So(prepare(for(back(bends(by( • Stretching(the(front(of(the(body(–(especially(the(hip(7lexors(and(quadriceps( J(lunges(–(reclined(hero(–(pigeon(variations(( J(can(you(think(of(more?( • Side(Bends(and(Twists(also(prepare(for(Back(Bends( J(standing(or(reclined(twists(or(side(bends(prior(to(or(along(with(back(bends( • Awareness(of(the(pelvis(and(core((warming(it(up)( J(cat/dog(–(breathing(practices(–(boat(pose(–(hands(on(hips(in(lunges(and(other(postures(to( bring(awareness(to(the(area( • Prepare(the(shoulders( J(in(most(Back(Bends(the(arms(go(overhead,(forward(or(reach(back( J(what(kind(of(Back(Bends(will(you(focus(on,(open(the(shoulders(in(an(appropriate(way.( After(Back(bending(it(is(important(to(spend(some(time(in(a(neutral(pose(to(let(the(back(muscles(rest( and(absorb.( This(can(be(followed(by(mild(twists(to(reJalign(the(spine(and(forward(bends(to(stretch(the(back(–( GENTLY!(

Maybe(give(your(students(the(opportunity(to(choose(a(forward(bend(that(is(really(accessible( to(them(–(so(there(is(release(rather(than(a(tension(trying(to(achieve(a(pose(that(may(be( challenging.

Primary&Actions&of&Back&Bends& • Ground&the&thighs V&When(we(action(the(legs(we(have(a(deeper(access(to(our(core(and(are(able(to(extend(out(of(it(to( create(space(through(the(spine( • Internally&rotate&the&thighs& J(To(create(more(access(to(the(deep(core(muscles(and(open(up(the(lower(back( • Lift&up&through&the&hip&bones& JThis(action(creates(space(through(the(hip(7lexors(and(the(lower(back( • Balance&awareness&through&upper,&middle&and&lower&back& J(Be(aware(of(verbal(cues(to(spread(awareness(rather(than(isolate(it( • Use&your&shoulder&blades V&Consciously(auctioning(the(shoulders(by(drawing(the(bottom(tip(of(the(shoulders(blades(into( the(back(ribcage(will(lift(and(open(the(chest( Each(of(these(points(can(be(used(as(content(for(a(sequence(–(you(don’t(need(to(use(every(single( one(in(each(class.((Maybe(focus(on(ones(that(are(relevant(to(your(theme(or(peak(pose.(

Back&Bend&Categories

This(list(of(each(group(of(Back(Bending(poses(is(not(de7initive(by(any(means(and(are(there(to( just(give(you(a(few(idea(to(work(with(–(maybe(you(can(add(to(the(list(as(you(explore(them( during(your(practice.(

• Prone(( • Supine( • Standing(or(Kneeling( • Inverted( • Supported(Opening

Prone&Backbends

Prone(back(bends(are(a(good(place(to(start(out(in(a(sequence(as(they(are(less(challenging(and( can(warm(and(strengthen(the(back(muscles(for(deeper(back(bending(to(come.( • Sphinx(pose( • Salabhasana(J(locust(pose( • Bhujangasana(J(cobra(pose( • Urdhva(Muka(Svanasana(–(up(dog( • Dhanurasana(J(bow(pose( • Makarasana(J(crocodile(pose( • Kapotasana(J(pigeon(pose( • Bhekasana(J(frog(pose( Supine&Backbends

Supine(back(bends(encourage(the(gluteals(to(engage(–(which(in(turn(help(to(extend(the(hipJ joint.(This(motion(initiates(all(backbends(and(helps(keep(the(pelvis(and(spine(congruous.( Gluteal(engagement(also(helps(7ire(the(paraspinal(muscles(and(stabilizes(the(sacroJilliac(joint— both(of(which(facilitate(pelvic(and(spinal(balance(in(backbends.

• Setubandha(Sarvangasana(J(supported(bridge(pose( • Purvottanasana(–(table(top((straight(or(bent(legs)( • Urdhva(Dhanurasana(J(wheel(pose( • Matseyasana(J(7ish(pose( Standing/Kneeling&Backbends Standing(Backbends(open(the(front(of(the(body,(and(strengthens(the(respiratory,(cardiovascular(and( endocrine(systems.((As(they(are(slightly(more(challenging(they(should(be(considered(when(the(body(is( warm. • Ustrasana(J(camel(pose • Kapotasana(J(pigeon(pose((variations) • Laghuvajrasana(J(lightening(bolt(pose((bridge/forearms) • Anjenayasana(J(lunge(with(backbend • Urdhva(Dhanurasana(J(wheel(pose(drop(backs(from(Tadasana((

Inverted&Backbends& • Vrischikasana(1((Scorpion(pose(on(forearms)( • Vrischikasana(2((Scorpion(pose(in(handstand)(

Supported&Openings Postures(that(help(to(open(various(parts(of(the(body(to(help(support(moving(into(deeper(back(bends

Hip&6lexors& • Ardha(Supta(Virasana(J(half(reclined(hero’s(pose • Supta(Virasana(J(reclined(hero’s(pose • Lunge(series(J(high(lunge,(kneeling(lunge,(ardha(bhekasana(lunge)( • King(Arthur’s(pose((lunge(with(back(shin(on(wall) Shoulders& • DownJdog(with(arms(on(ground(and(hands(on(wall( • Elbows(on(chair( • Reclined(backbend(over(bolseter(with(arms(overhead(and(belted( UpperVback& • Reclined(backbends(with(bolster( • Viparita(Dandasana(on(blocks( • Viparita(Dandasana(on(chair( • Urdhva(Dhanurasana(on(chair Sequence&Examples

Express(Wheel((Dhanurasana)(Pose(

• Before(exploring(this(7low(maybe( add(a(few(reclined(opening(poses • To(create(a(greater(sense(of( 7luidity(incorporate(the(standing( poses(within(rounds(of(sun( salutation( • Close(the(sequence(with(a( neutral(posture(to(rest(the(back( and(simple(supine(twist(to(gently( soothe(the(abdominals.( • Finish(with(a(relaxing(Savasana( to(integrate(the(essence(of(the( 7low(into(the(body

Back&Bend&Sequence Start(the(sequence(in(a(seated(meditation(posture(–(bring(your(attention(to(the(practice(ahead( and(focus(on(stabalising(the(breath • Fingers(interlaced(overhead( • Eagle(arms((both(sides)( • Reverse(prayer(or(arms(crossed(behind(back( • Fingers(interlaced,(stretched(behind(back Move(onto(the(hands(and(the(knees • ½(Dog • Down(Dog( • Low(lunge(arms(above(head(–(then(behind(back/7ingers(interlaced(–(hold(back(foot( (deep(quad(stretch)(–(Down(Dog(–(Repeat(other(side( • Down(Dog • Pigeon(pose(with(quad(stretch((both(sides/Down(Dog(between)( From(Down(Dog(take(a(Vinyasa(and(come(back(to(Samasthiti • Surya(Namaskar(with(lowJlunges,(X’s(3 • Surya(Namaskar(with(J(oneJlegged(down(dog(twist(J(high(lunge(J(high(lunge(twist(hands( in(prayer((both(sides) • Surya(Namaskar(into(J(Warrior(1(J(Triangle(pose(J(SideJAngle(pose(–(Half(moon(–(lunge(–( Vinyasa(–(repeat(on(other(side( • Surya(Namaskar(–(Warrior(1(–(Revolved(side(angle(–(lunge(–(Vinyasa(–(repeat(on(other( side( Rest(in(Samasthiti(for(a(few(breaths( • Standing(forward(bend From(here(you(can(practice(a(more(challenging(postures( • Handstand((move(to(a(wall(if(necessary) • Shoulder(opener(with(palms(on(wall( • Forearm(balance( • Child’s(pose Come(to(a(neutral(pose(for(some(breaths(to(let(the(spine(rest • Simple(crossJlegged(twist( • Seated(twist(on(each(side( Roll(to(Down(Dog(and(then(on(to(the(tummy • Cobra(pose((dynamic) • Bow(pose( • Down(dog(to(cross(legged(pose • Bridge(pose( • Wheel(pose Supta(padangusthasana(series:( • Leg(vertical( • Leg(out(to(side( • Leg(across(body( • Leg(vertical,(head(and(chest(lifted( • Reclined(twist( • Roll(up(to(wide(leg(forward(bend Conclude(the(practice(with(seated(meditation(and(Savasana Turning(Inward(

Re6lective&Questions&(forward&bending)

• Do(you(love(forward(bends(–(if(so(WHY?

• What(are(your(favourite(forward(bends?(

• Do(you(avoid(forward(bends/(dislike(them(–(if(so(WHY?(

• How(do(you(work(with(the(resistance(that(arises(when(practicing(these(postures?(

• What(are(the(essential(actions(of(forward(bends?(

• Are(there(particular(forward(bends(that(you(practice(most?(

• Which(forward(bends(do(you(teach(mostly?(

• Do(you(tend(to(focus(more(on(hamstring(oriented(forward(bends(or(hip(opening(forward( bends?(

Why&ask&re6lective&questions&before&practicing&and&sequencing?&

Asking(these(questions(may(even(bring(up(another(question.((As(a(Yogi/Yoga(Teacher(shouldn’t(I( remain(even(minded(–(and(therefore(have(no(likes(or(dislikes??( We(all(have(a(personality(and(trigger(points.((If(we(look(to(some(of(the(great(texts(–(“Bhagavad(Gita”(for( instance(–(at(no(stage(does(Krishna(tell(Arjuna(not(to(think(in(the(way(he(does(–(nor(does(he(ask(him(to( deny(his(feelings(and(emotions.((Neither(should(we!

Re7lective(questions(allow(us(to(get(comfortable(with(the(uncomfortable

Yoga(teaches(us(to(observe(our(opinions,(feelings(and(personality(with(greater(space(and(ease.((This(is( really(important(to(understand(and(convey(–(especially(when(sharing(postures(that(will(not(only( challenge(physically(but(also(raise(emotion(and(feeling.( Backbends(can(trigger(feelings(of(fear(and(vulnerability.( By(asking(these(questions(we(can(honour(our(own(process(and(also(that(of(the(student(

It(is(important(to(give(the(students(permission/encourage(them(to(have(their(own(experience( and(feelings(in(their(practice

Re7lective(Questions(provide(juice(and(direction(in(our(sequences(;)( Understanding&Forward&Bending

• Do(you(love?( • Do(you(dislike(them?

The(great(thing(about(asking(these(types(of(questions(is(that(the(answers(can(turn(into(teaching(points( or(create(a(theme/tone(that(can(be(weaved(into(a(sequence.(

How(do(you(MAXIMISE(the(experience(of(a(forward(bend(that(people(love?(

It’s(not(always(true(that(students(love(postures(that(are(easy(for(them(–(and(they(don’t(always(dislike( those(that(are(challenging!((However(most(of(use(can(struggle(with(forward(bends(due(to(local( resistance.((We(can(tailor(sequences(to(work(with(this(resistance(and(explain(ways(to(work(effectively( with(it.( Use(the(questions(above(to(give(you(a(snap(shot(of(how(many(people(feel(about(forward(bends(–(ask( your(friends,(your(students.((It(gives(you(license(to(be(creative(and(to(engage(with(students(needs( • How(do(you(maximize(the(experience( • How(do(you(work(around(problems( Techniques,&Variations&&&Bene6its What(are(the(primary(actions(of(a(forward(bend?((( From(the(seven(primary(actions(listed(below(we(can(develop(many(themes(or(emphasis(for(class(–( keep(asking(these(questions(to(7ill(your(toolbox(with(the(new(and(innovative(techniques(to(share(with( you(students.( • Ground&the&thighs& J(This(means(to(press(the(thighs(towards(the(back(of(the(legs(–(to(engage(them!((When(in(a( standing(forward(bend(they(are(pressed(backwards.((When(in(a(seated(forward(bend(they(are( pressed(down.( • Rotate&the&thighs& J(Widens(the(sit(bones(and(tilts(the(pelvis(forward(in(most(forward(bends((when(the(thighs( rotate&internally)(e.g(seated(and(standing(full(forward(bends.((They(can(also(rotate(externally(or( do(both(depending(on(the(posture(e.g(seated(half(forward(bend((rotate(both(ways) • Tilt&the&pelvis&forward& J This(is(the(main(action(of(a(forward(bend(–(try(not(to(overlook(the(simplest(instructions(that( can(be(the(most(effective(for(students(

The(simplest(and(most(obvious(things(to(do(tend(to(yield(the(greatest(bene7it!(

• Fold&from&the&hip&crease& • Lengthen&the&spine& • Gently&arc&the&spine& • Soften&and&relax&the&sense&organs& Think(in(terms(of(the(remaining(points(and(how(you(would(incorporate(them(into(a(7low(through( action(or(verbalisation.((For(example( • Folding&from&the&hip&crease(–(how(to(enter(and(leave(the(posture(safely(and(effectively( • Keeping&length&and&a&balanced&arc&to&the&spine(–(keeping(it(real(and(not(over(stretching( through(the(back(or(feeling(it(needs(to(be(completely(straight(to(achieve(the(posture.((Think(in( terms(of(the(shape(of(the(body(in(baby(posture((natural(arc)( Also(ask(yourself(often(–(why(do(we(practice(forward(bends?((Here(are(a(couple(of(reasons(–(can(you( 7ind(more?( • Ability&to&soothe&the&nervous&system(–(this(is(a(major(bene7it(and(shouldn’t(be(overlooked.((Of( course(they(will(lengthen(the(hamstrings(and(the(back(of(the(body(but(this(one(of(the(side( bene7its(if(you(like(and(shouldn’t(be(the(main(reason(for(doing(them.( • Feeling&of&being&sheltered&or&protected&–(much(of(Yoga(emphasis(is(on(opening(up,(of(being( outward(and(experiencing.((Sometimes(we(need(to(retreat(from(stimulation(and(pause(a(while(–( to(reJgroup,(re7lect(and(absorb.( Forward&Bend&Categories Each(of(the(forward(bends(in(these(categories(will(have(a(HIP(or(HAMSTRING(emphasis(and(we(can( use(this(knowledge(when(designing(sequences(to(7it(in(with(a(them(or(peak(pose.((The(lists(of(each( group(of(forward(bends(is(not(de7initive(by(any(means(and(are(there(to(give(you(examples(–(maybe(add( to(them(as(you(work(through(this(material…..( • Reclined( • Standing( • Seated( • Inverted(

Reclined&Forward&Bends& The(lower(back(and(neck(compensate(for(lack(of(7lexibility(in(the(hamstrings(and(hips,(which(often( make(these(postures(really(challenging.((Reclined(forward(bends(limit(this(challenge(making(it(easier( to(keep(the(spine(in(its(natural(curve(as(we(tilt(the(leg(around(the(pelvis(–(rather(that(the(pelvis(around( the(leg(as(in(standing(forward(bends.((This(creates(a(very(different(spinal(dynamic.( These(types(of(postures(are(very(easily(modi7ied(with(props(and(are(probably(the(best(group( for(beginners.(

Hamstring&Focus& • Supta(Padangusthasana(–(reclined(hand(to(big(toe(pose( • Ananda(Balasana(–(happy(baby(pose( Hip&Focus& • Thread(the(needle(pose((led(on(back/ankle(over(knee(–(not(to(be(confused(with(kneeling(version)( • Reclined(Gomukhasana( Standing&Forward&Bends

Standing(forward(bends(that(stretch(one(hamstring(at(a(time(are(good(placed(early(on(in(a(sequence.(( For(example(these(postures(stretch(the(front(hamstring(predominantly( • Utthita(Trikonasana(J(triangle(pose(( • Ardha(Chandrasana(J(balancing(triangle(or(half(moon( • Parsvottanasana(–(intense(side(stretch(or(bowing(warrior( Standing(forward(bends(tend(to(be(easier(than(seated(ones(as(they(have(more(modi7ication(options(or( prop(alternatives(and(the(backs(of(the(legs(is(not(7ixed(so(there(are(more(options(to(move(and(adjust( the(body.( Those(with(a(hip(opening(emphasis(tend(to(increase/enhance(hamstring(forward(bends,(as(opening( the(hips(will(allow(your(hamstrings(to(have(more(range(of(movement.((So(always(try(to(include(hip( openers(in(your(sequence(–(even(if(your(emphasis(is(on(hamstring(based(forward(bends.( Hamstring&Focus& • Uttanasana(–(7ierce/full(forward(fold( • Padangusthasana(–(hand(to(big(toe(pose((standing(balance)( • Prasarita(Padottanasana(–(Wide(legged(forward(bend(or(bowing(triangle( Hip&Focus& • Ardha(Baddha(Padmottanasana(–(half(bound(lotus(standing(forward(bend( • Standing(ankle(to(knee(pose( Seated&Forward&Bends

Twists(and(sidebends(are(good(prep(for(forward(bends(as(they(make(the(muscles(of(the(trunk( 7lexible(by(releasing(tension(in(the(spinal(muscles.((These(are(good(to(include(in(any(7loor( routine(as(well(as(standing(postures(

Hamstring&Focus& • Janu(Sirsasana(–(head(to(knee(pose(or(half(forward(bend( • Paschimottanasana(–(seated(forward(bend(or(full(fold( • Marichyasana(–(sage(pose( • Upavistha(Konasana(–(wide(legged(forward(bend( • Hanumanasana(–(the(splits( • Kurmasana(–(Tortoise(pose( Hip&Focus& • Sukhasana(–(easy(cross(legged(( • Baddha(Konasana(–(cobblers(pose( • Ardha(Padmasana(–(half(lotus(( • Padmasana(–(full(lotus(( • Agnistambhasana(–(double(pigeon(( • Gomukhasana(–(cow(face(pose( Inverted&Forward&Bends

Understanding(how(the(abdomen(enhances(a(forward(bend(is(incredibly(important!((Muscles(on(the( front(of(the(body(produce(the(action(of(the(forward(bend(–(whilst(the(muscles(on(the(back(of(the(body( receive(the(stretch.((Engage(the(core(to(release(the(back!(

Where(does(the(movement(of(a(forward(bend(come(from(–(teach(this!

Postures(that(engage(the(abdominal(muscles(and(the(hip(7lexors(help(students(understand(where(the( hinging(action(of(a(forward(bend(is(produced.((Where(does(the(movement(of(a(forward(bend(come( from?(( This(is(particularly(important(in(inverted(forward(bends(where(the(back(can(round(and(the( abdominals(can(collapse(or(be(forgotten.((Think(in(terms(of(Plough(posture(–(if(we(engage(the(core(and( lift(out(of(the(tail(the(back(extends(and(there(is(more(space(in(the(posture.( Hamstring&Focus&

• Eka(Pada(Sirsasana(–(leg(behind(the(head(pose( • Eka(Pada(Sarvangasana(–(half(plough((one(leg(behind(head/other(still(lifted)( • Halasana(–(plough( • Parsva(Halasana(–(twisted(plough( Hip&Focus&

• Padmasana(in(head/shoulder/hand(stand(

Closing&the&Sequence&

To(conclude(a(forward(bending(sequence(it(is(good(to(let(the(spine(rest(in(a(neutral(position((maybe( on(the(back(with(the(knees(bent(and(feet(on(the(7loor)(to(absorb(the(stretch(and(then(take(some( gentle(twists(and(backbends(to(lengthen(the(front(of(the(body.((( Sequence&examples

The(following(2(examples(from(Jason(Crandell(include(many(of(the(postures(listed(in(the( forward(bending(groups.((

Express(Hip(opener(for(Lotus(pose

• Before(exploring(this(7low(maybe( add(reclined(opening(poses(and(a( few(rounds(of(sun(salutation(to( warm(the(body(in(readiness(for( the(deeper(stretches(to(come( • Finish(the(sequence(with(a( simple(supine(twist(to(gently( close(the(hips(and(rest(the( abdominals(and(back( • And(a(nice(relaxing(Savasana(to( integrate(the(essence(of(the(7low( into(the(body(

Express(Hamstring(Opener(for(Hanumanasana(

• To(create(a(more(7luid(7low(maybe( incorporate(the(standing(poses(within( rounds(of(sun(salutation( • Finish(the(sequence(with(knees(to(chest( and(a(simple(supine(twist(to(gently(close( the(hips(and(rest(the(abdominals(and( back( • And(a(nice(relaxing(Savasana(to( integrate(the(essence(of(the(7low(into(the( body( Forward&Bend&Sequence& Start(the(sequence(laying(down(on(the(back(–(knees(bent(–(feet(on(the(7loor(to(breath(and(connect(with( the(back(and(deep(core(muscles( • Supta(Padangusthasana(series(J(leg(vertical(J(leg(out(to(the(side(J(leg(across(the(body(J( head(to(knee( • Thread(the(needle(pose((led(on(back/ankle(over(knee(–(not(to(be(confused(with(kneeling(version) • Ananda(Balasana(–(happy(baby( • Reclined(twist Roll(up(to(an(easy(cross(legged(position(in(preparation(for(the(next(set(of(postures( • CrossJ(legged(forward(bend( • Gomukhasana((with(or(without(shoulder(openers)( Hands(forward(in(preparation(to(move(into(the(next(posture( • Down(Dog( • Gecko(Lunge((each(side)( • Down(Dog( • Pigeon(pose((with(twist/each(side)( • Down(Dog( From(Down(Dog(step(or(jump(forward(with(both(feet( • Standing(forward(bend( • chair(pose( • Standing(forward(bend( Come(to(standing(–(Samasthiti(–(ready(for(Sun(Salutation( • Take(a(few(rounds(of(sun(salutation(that(include(high(lunge(with(hands(in(prayer( Standing(Sequence(–(forward(fold(–(lunge(to( • Triangle( • Side(angle( • Half(Moon( • Wide(legged(forward(bend( • Bowing(warrior((make(sure(to(step(the(feet(closer(together(from(lunge)( • Revolved(triangle(pose( • Standing(splits(( You(can(either(7inish(this(sequence(here(with(a(Vinyasa(to(bring(you(back(to(standing(and(repeat(the( 7low(on(the(other(side(or(continue(with(the(following( • Hand(to(big(toe(pose((balance(holding(the(foot(in(front)( • Forward(bend( Practice(any(inversions(you(wish(to(explore(at(this(stage(or(simply(move(through(a(vinyasa(to(the(next( sequence( • Handstand(–(Forearm(balance(–(Headstand( J(if(practicing(inversion(release(safely(and(come(to(down(dog(–(from(there(practice(seated(twist(( If(you(have(missed(the(inversion(sequence(from(the(Vinyasa(come(to(a(crossJlegged(posture( • Cobblers(pose( • Half(forward(bend(( • Half(hero(forward(bend( • Half(lotus(forward(bend( • Wide(legged(forward(bend( • Seated(forward(bend( After(you(have(completed(both(sides(in(the(above(sequence(move(directly(into(the(inversion(below( • Shoulderstand( • Plough( • Fish(pose( • Reclined(twist( Conclude(you(practice(with(seated(meditation(and(Savasana(

Continuing&to&work&with&this&Template So(far(we(have(worked(through(only(back(and(forward(bending,(however(this(logic(and(way(of(working( can(spread(throughout(all(posture(groups.((Why(not(add(to(this(manual(by(writing(your(own(notes(on( the(following( • Twists( • Arm(Balancing( • Inversions((head/hand(&(shoulder(stands)( Using(the(same(structure(of(Re6lective&Questions(–(Primary&Actions(–(Posture&Group&Categories(–( Possible(Peak&Poses(–(and&6inally&putting&together&a&sequence We(can(also(apply(this(when(working(with(philosophical(and(energetic(themes.((Consider(how(you( would(use(the(Class(Sequence(template(for(the(following(topics( • Yamas(&(Niyamas( • Chakra(Balancing( • Pancha(Pranas( • Koshas Strategic(Class(Planning(

Strategic&Class&Planning&

Why&Create&a&Strategic&Plan?& A(Strategic(Plan(enables(you(to(plan(a(series(of(teachings(–(that(span(a(year,(a(season,(or(a(6Jweek(class,( for(instance.( This(is(different(to(individual(class(plans(as(it(takes(into(account(the(energy(of(each(season,(month(or( week.((They(can(be(crafted(to( • Balance(the(effects(of(a(season( • Honour(holidays(and(observances( • Respond(to(particular(conditions( • Guide(students(deeper(on(a(topic,(whether(philosophical,(physical(or(energetic • Or(progress(through(a(series(of(related(topics( Its(best(to(keep(in(mind(that(even(if(we(come(to(class(with(a(de7inite(plan(in(mind(the(situation(may(call( for(a(spontaneous(change.((As(teachers(we(should(remain(responsive(and(adaptable(at(all(times.( Even&in&its&Simplest&Format,&a&Plan&Pays&Huge&Dividends& A(Strategic(Teaching(Plan(in(its(simplest(form(can(simply(note(an(area(of(focus((what(you(wish(to( introduce(or(emphasize)(each(month(throughout(a(season(or(year.(This(focus(offers(bene7its(such(as:( • Focus(on(planning(a(series(of(teachings(that(go(deeper(on(a(topic,(or(that(progress(through(a(series( of(related(topics.( • Plan(ahead(of(time(in(order(to(be(mindful(and(responsive(to(the(season,(holidays(and(other( considerations.( • Give(students(who(attend(regularly(the(opportunity(to(focus(in(on(a(practice(long(enough(to(“go( deeper”(with(it(and(experience(greater(effect.((But(the(progression(of(classes(need(not(require( previous(attendance(unless(you(speci7ically(wish(to(offer(such(a(series.)( • Have(the(opportunity(to(promote(the(upcoming(focus,(thereby(encouraging(current(and(new( students(to(attend(regularly(to(experience(a(promised(path(of(study.( • With(advance(planning,(you(can(immerse(yourself(in(the(teaching(ahead(of(time(if(you(wish.( • With(a(predetermined(focus,(classes(are(less(likely(to(feel(stale,(disjointed(or(too(busy.( You(can(condense(your(planning(time(into(a(few(speci7ic,(focused(times.(If(you(rarely(plan,(your(focus( will(pay(dividends.(And(if(you’re(often(trying(to(7it(in(mini(planning(times,(you(can(avoid(the(stress(of( having(to(7ind(time(every(week(or(of(feeling(anxious(about(planning(prior(to(every(class.( Planning&Framework&

These(reminders(can(be(used(when(planning(a(longJterm(strategy(as(well(as(individual(classes(

• Practice( • Get(Centered:(Treat(class(planning(time(as(a(sacred(ritual( • Think(about(the(students( • Meditate(on(an(intention( • Devise(a(theme( • Consider(multiple(tools( • Plan(key(elements( • Practice((with(a(different(intention)( • Choose(a(growth(area( • Core(Elements(&(Key(Variants( Your&Signature&Class&

You(may(wish(to(visualise(or(write(out(a(class(that(you(would(consider(your(“goJto”(or(“signature”( class.((This(can(be(your(primary(structure,(7low(or(approach,(whether(in(terms(of(energetics,(asana(or( other.( Perhaps(you(think(of(this(in(the(way(you(use(your(allotted(class(time(–(or(you(may(have(another(way(of( thinking(of(your(“typical”(class.( Core&Elements& From(your(signature(class,(consider(what(you(deem(the(core(elements(that(are(integral(to(de7ining(and( creating(your(classes.(That(is,(what(aspects(do(you(wish(to(remain(relatively(consistent?(This(might( include(such(aspects(as:( • Opening(and(closing(rituals( • The(focus(of(a(theme(or(peak(pose( • Music/silence( • HandsJon(offerings( • Increasing(silence(toward(Savasana( • A(closing(meditation( Key&Variants&

Consider(what(aspects(you(wish(to(introduce,(vary(or(go(more(deeply(into,(such(as:(

• Particular(asana(such(as(strong(peak(poses,(gentle(rhythmic(7low,(restorative,(yin(or(other( • Breath(practices( • Chants( • Guided(visualizations(&(other(meditations( • Mantras( • Mudras( • Philosophy(&(other(themes( • Partnering( Planning&Template&

Below(is(an(example(of(working(with(Ayurvedic(concepts(–(identifying(the(month(as(Vata,(Pitta(or( Kapha(and(summarising(some(doshaJbalancing(approaches(for(each(season.((You(can(7lesh(out(your( own(template(by(also(adding(observances(of(moon(phases(in(that(particular(month.((Or(work(with(the( energy(of(certain(festivals(like(Shiva(Ratri(or(the(Solstices(and(Equinoxes.((You(can(also(weave(in( certain(philosophies(like(the(Yamas(and(Niyamas(or(work(for(say(six(weeks(towards(a(peak(pose.((The( ways(in(which(to(work(are(many(–(which(is(why(it(helps(to(have(a(plan(in(place(so(as(not(to(get(mind( boggled(by(so(many(delicious(decisions(;)( Ayurvedic&Approach&

Ayurveda(is(a(massive(subject(–(to(give(an(idea(of(the(subtlety(of(its(uses(Dr(David(Frawley(states:( Paschimottanasana$regulates$Apana$Vayu.$As$with$most$forward$bends$it$soothes$Vata$imbalance$and$ reduces$Pitta.$To$help$balance$the$increase$in$Kapha$in$this$pose,$keep$the$chest$as$open$as$possible.$–$An$ Ayurvedic$Approach$to$Your$Asana$Practice$©$2001$p$170 The(suggestions(below(are(working(only(to(balance(the(effect(of(each(season(–(however(there(is(much( more(in(the(deep(science(of(Ayurveda(that(can(be(considered(and(applied.( Seasonal&Transitions&

Did(you(know(that(your(energy(might(be(more(easily(disturbed(during(the(weeks(between(the( seasons?(So(it(is(a(good(idea(to(detox(the(buildup(of(elements(from(one(season(before(moving(into(the( next.( General&DoshaVBalancing&Practices&&&Qualities& VATA& Regular(habits,(quiet,(attention(to(7luids,(decreased(sensitivity(to(stress,(ample(rest,(warmth,(steady( supply(of(nourishment,(selfJmassage((abhyanga),(stay(away(from(raw,(cold(foods,(warm(up(with(hot( drinks,(stick(to(a(routine( Qualities(–(dry,(light,(cold,(rough,(subtle,(mobile,(clear,(dispersing,(most(often(associated(with(fall(and( winter( PITTA& Moderation,(coolness,(attention(to(leisure,(exposure(to(natural(beauty,(balance(of(rest(and(activity,( decreased(stimulants,(cool(down,(avoid(heat(of(day,(make(time(to(practice.( Qualities(–(oily,(penetrating,(hot,(light,(mobile,(liquid,(sour(smell,(most(often(associated(with(summer( KAPHA& Stimulation,(regular(exercise,(weight(control,(variety(of(experiences,(warmth,(dryness,(reduced( sweetness,(switch(up(diet,(get(moving,(commit(to(a(routine( Qualities(–(heavy,(slow,(cold,(oily,(slimy,(dense,(soft,(static,(most(often(associated(with(spring(and( winter(

Vata&Season&

October(–(early(Autumn( November(–(Autumn( December(–(Early(Winter,(Winter(Solstice(&(Holidays( January(–(Winter( Vata&Season&&&Vata&Dosha&

• To(decrease(Vata,(emphasize(asanas(that(are(done(slowly,(deliberately,(and(with(a(strong( focus(or(gaze.( • Practice(in(a(quiet,(grounded(&(systematic(way.( • Extend(the(joints,(make(space,(&(use(an(extremely(soft,(muscular(effort.( • Vatas(should(think(of(building(core(strength(in(the(body(while(maintaining(7lexibility.( • Practice(Vinyasas(rhythmically(at(a(slow(breath(pace(with(more(emphasis(on(breath(than( asana.( • Accentuate(cool,(soft(Ujjayi(breathing(–(light(&(slightly(audible.( • Remaining(still(will(be(Vata’s(challenge;(therefore,(holding(standing,(seated,(forward(folding( and(twists(for(longer(than(they(are(inclined(will(be(rewarding(in(balancing(Vata’s(energy.( • Music(that(is(calm(&(has(a(wistful,(soothing(and(meditative(quality(will(help(create(a( balancing(environment(for(Vata.( • To(end(the(practice,(Vatas(will(greatly(bene7it(from(a(long(7inal(relaxation.( VataVBalancing&Practices& • Langhana(Practices(–(Soothing,(calming,(grounding(practices( • Sun(Salutations(–(Moving(slowly,(taking(extra(breath( • Twists(–(Lengthen(hold( • Forward(Bends(–(Lengthen(hold;(for(slowing(down,(7inding(stillness,(turning(inward( • Inversions(–(Supported(variations( • Backbends(–(Gentle(poses(&(variations( • Savasana(–(Long( • Kapalabhati( • Ujjayi(–(Soft(&(light( • Music(–(Soothing( • Slow(Movements( • Closed(Eyes( • Refrain(from(Talking( • Seated(Meditation( • Guided(Visualisation( Kapha&Season& February(–(Late(Winter( March(–(Early(Spring,(Vernal(Equinox( April(–(Early(Spring( May(–(Spring Kapha&Season&&&Kapha&Dosha& • Kaphas(should(7irst(and(foremost(always(practice(in(an(energetic(way.( • The(focus(should(be(to(keep(a(brisk(enough(pace(to(reduce(their(dosha.( • Repetition(and(a(focused,(sharp,(upward(gaze(will(help(lift(the(normally(grounded(and(heavy( dosha.( • Engage(the(whole(body(and(mind(throughout(the(practice(with(little(to(no(resting(in(between( postures.( • Challenge(the(body,(creating(heat(without(straining.( • Kaphas(bene7it(from(standing(poses,(headstands,(and(backbends.( • When(there(is(excess(weight,(focus(on(strengthening(the(upper(body(7irst(as(headstands(and( handstands(are(especially(good(in(reducing(Kapha.( • Nurturing(Kapha(will(bene7it(most(from(devotional(practices(that(open(the(heart(and( generate(love,(bringing(vitality(and(joy(to(the(practitioner.( • Practicing(to(upbeat(music(will(help(shake(excess(Kapha(and(keep(the(body(moving.( KaphaVBalancing&Practices&

• Brahmana(Practices(–(Stimulating,(strengthening,(challenging,(heating(practices( • Sun(Salutations(–(HeatJbuilding(vinyasas,(sweating( • Inversions(–(To(support(cleansing(of(organs( • Twists(–(To(bring(increased(circulation(&(toning(to(abdominals(+(help(body(release(general( congestion(&(toxins( • Arm(Balances( • Core(Strengthening( • Asana(that(focus(on(pelvis(and(inner(&(outer(legs(such(as(Eka(Pada(Rajakapotasana((Pigeon),( Garudasana((Eagle),(Prasaritta(Padottanasana((Wide(Leg(Forward(Bend),(Gomukhasana( (Cow(Face)( • Halasana((Plow)(–(For(strengthening(the(diaphragm(&(reducing(mucus( • Standing(Forward(Bends( • Ujjayi((Victorious(Breath)( • Kapalabhati((Skull(Shining)( • Surya(Bhedana((SunJPiercing)( • Long(Holds( • Open(eyes( • Chanting(loudly(or(in(a(higher(pitch( • Af7irmations( Pitta&Season&

June(–(Early(Summer,(Summer(Solstice(

July(–(Summer(

August(–(Summer(

September(–(Autumn(Equinox(

Pitta&Season&&&Pitta&Dosha&

• Practices(that(encourage(coolness,(softness,(grace,(and(relaxed(effort(can(help(to(bring( balance.( • A(Pitta(practice(is(a(creative(sequence(of(asanas(that(stimulates(the(student(enough(to(feel( alert(yet(not(so(stimulated(that(she(becomes(overheated.( • Because(the(eyes(are(considered(a(Pitta(sense(organ(and(to(encourage(ease,(the(gaze(should( be(soft.( • Pitta(energy(is(impulsive(and(presses(forward(aggressively.(Excess(Pitta(is(reduced(by( practicing(in(an(effortless,(nonJgoalJoriented(way,(including(forward(bending(and(twists.( • Forward(bends(are(considered(poses(that(encourage(surrender(and(draw(attention(inward.( These(are(actions(that(help(to(balance(the(intensity(of(Pitta.( • Asanas(aimed(at(reducing(Pitta(release(heat(and(stress(from(the(small(intestine(and(central( abdomen,(cooling(the(blood(and(liver.( • Practice(grounding(and(cooling(asanas,(including(seated(or(lyingJdown(twists.( • Many(inversions(are(heating(but(Shoulderstand(is(considered(a(cooling(and(PittaJsoothing( inversion.(It(is(advised(to(keep(neck(and(shoulders(relaxed(and(not(to(hold(the(pose(too(long.( • Mild(perspiration(is(good.(While(one(should(feel(the(physical(effects(of(the(asana(practice,(it( should(not(burn.(In(this(way,(the(student(feels(warmed,(not(overJstimulated.( • Pranayamas(like(Bhastrika(are(bene7icial,(being(cautious(about(keeping(the(heat(con7ined(to( the(agni(region(of(the(middle(abdomen.( • Practicing(in(a(beautiful(environment(that(is(visually(appealing(will(help(ease(Pitta’s(mind( and(allow(the(dosha(to(move(toward(balance.( • Less(is(more!( PittaVBalancing&Practices&

• Langhana(Practices(–(Soothing,(cooling,(calming,(grounding( • Forward(Bends(–(To(help(balance(the(season’s(expansive(energy(by(bringing(some(energy( back(into(the(body( • Twists(–(“To(help(release(excess(7ire(and(toxins”( • Backbends(–(“Mild”( • Restorative(Yoga( • Chandra(Behdana((Moon(Piercing)( • Exhalation(–(Lengthen(exhalation(and/or(deep,(slow(breathing( • Sitali((Cooling)( • “The(Bija(Mantra(“vam”(is(the(mantra(of(water,(which(cools(7ire,(softens(intensity,(and(halts( judgment.(Practice(resting(in(the(witness(of(your(experience(as(you(say(and(hear(this( sound.”((Cool(Summer’s(Fire)( • Closed(eyes( • Refrain(from(talking( • Seated(Meditation( • Guided(Visualizations( • “Almost(all(poses(with(a(Jalandhara(BandhaJtype(chin(lock((e.g.(Sarvangasana,(Halasana,(Setu( Bandha,(and(Viparita(Karani)(are(cooling(to(the(brain(and(body.”((Brad(Priddy)( Related&Themes&each&month&

January&

• Letting(Go(of(the(Past( • Renewal( • Dharma( • Sangha( • Intention,(Sankalpa( • Ahimsa,(Satya( • Freedom( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • New(Moon(Re7lections:(Ritual,(Vision,(Intention February&

• Freedom( • Increasing(Light( • Environmental(Awareness( • Heart(Chakra( • Relationship( • Meditation( • Impermanence( • Honoring(/(Chanting(to(Shiva( • Fasting,(Moderation( • Discipline,(Tapas( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( March&

• Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing(

• Vernal(Equinox(Practices:(Care(for(the(earth;(shed(limiting(or(toxic(beliefs;(pause,(be(present( to(changes(happening(now;(honor(balance(

• New(Moon(Re7lections:(Ritual,(Vision,(Intention(

April&

• Freedom( • Pilgrimage( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • That(which(never(dies( • Purusha(and(Prakrti( • Energy(is(never(lost(but(only(transforms( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Appreciation(for(the(Earth(and(the(natural(world( • Poses(named(after(the(natural(world(and/or(or(poses(that(help(students(connect(with(all(of( life.(

May&

• Beltane(Practices( • Samhain(Re7lections:(Death,(Nature’s(Rhythms,(Introspection,(Intuition,(Divination( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • Motherhood,(maternal(bonds,(in7luence(of(mothers(in(society( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Remembrance(for(those(who(died(serving(others(

June&

• Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Fasting,(Prayer( • Discipline,(Tapas( • Practice(&(Study(of(Yoga( • Summer(Solstice(Practices( • Fatherhood,(Paternal(Bonds,(In7luence(of(Fathers(in(Society(

July&

• Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • Freedom( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Unity(

August&

• Lugnasadh(Practices( • Imbolc(Practices( • Young(People( • Creating(a(World(Fit(for(Children( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing(

September&

• New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Spiritual(Renewal( • Prayer( • Fasting( • Discipline,(Tapas( • Autumnal(Equinox(Practices:(Appreciation(for(blessings;(go(out(into(nature;(contemplate( duality;(honour(balance(

• Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing(

October&

• New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Honor(Shakti,(Goddess(Forms,(Durga,(Lakshmi,(Saraswati( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • Samhain(Re7lections:(Death,(Nature’s(Rhythms,(Introspection,(Intuition,(Divination(

November&

• Remembering(the(Deceased( • Decreasing(Light( • The(Light(Within(Us( • Moving(Inward:(Inner(Awareness(and/or(Koshas( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • Gratitude(

December&

• Decreasing(Light(or(Increasing(Light(leading(to(Solstice( • New(Moon(Re7lections:(Ritual,(Vision,(Intention( • Winter(Solstice(Re7lections:(Slowing(Down,(Moving(Inward( • Full(Moon(Re7lections:(Closure,(Releasing,(Slowing(Down,(Simplifying,(Observing( • Balancing(Giving(&(Receiving(

Creating&Your&Own&Unique&Plan&

Your(plan(can(be(a(simple(table(as(below(or(be(as(deliciously(creative(as(you(choose(;)(

Fill(it(with(as(much(detail(as(you(choose(and(then(begin(to(plan(your(weekly(classes(from(that( inspiration(

Month Season Observance Focus

March Spring Spring Equinox Detox

Kapha Twists

Challenging, Strengthening movements

Sun Salutation Yoga&Therapy&

12&Yogic&Diagnostic&Tools& Using(these(12(diagnostic(tools(helps(us(offer(our(students(practices(to(bring(greater(balance(and(wellJ being.((There(is(no(need(to(use(all(at(once(–(but(you(might(7ind(that(using(a(few(will(give(you(great(tools( to(work(with(Yoga(as(a(therapy(rather(than(just(a(class(based(practice.((It(will(also(give(you(greater( con7idence(when(working(with(private(clients.( Dwa&(12)&Roga&Lakshana&(signs&of&disease)&Anukrama&(methodology) TRIGUNA&V&What(is(the(client/students(Guna? Just(as(the(Doshas(are(the(essential(energies(of(the(body,(the(three(Gunas,(namely(Sattva,(Rajas(and( Tamas,(are(the(three(essential(energies(of(the(mind.((In(equilibrium,(the(three(Gunas(maintain(a( healthy(mind((and(indirectly(a(healthy(body).(Any(disturbance(in(this(equilibrium(results(in(various( types(of(mental(disorders.( Sattva&–(has(the(characteristics(of(lightness,(consciousness,(pleasure(and(clarity.(It(is(pure,(free(from( disease(and(cannot(be(disturbed(in(any(way.(It(activates(the(senses(and(is(responsible(for(the( perception(of(knowledge.( Rajas(–(the(most(active(of(the(Gunas,(has(motion(and(stimulation(as(its(characteristics.(All(desires,( wishes,(ambitions(and(7ickleJmindedness(are(a(result(of(Rajas.( Tamas(–(is(characterised(by(heaviness(and(resistance.(It(causes(disturbances(in(perception(and(other( activities(of(the(mind.(Delusion,(false(knowledge,(laziness,(apathy,(sleep(and(drowsiness(are(a(result(of( Tamas.( The(Gunas,(as(with(the(Doshas,(can(be(unbalanced(by(stress,(negative(desires,(etc.(and(generally(the( demands(of(everyday(life.( TRIDOSHA - What is the client/students Dosha? TRIVASANA&V&What(is(the(client/students(Vasana? A(behavioural(tendency(or(karmic(imprint(which(in7luences(the(present(behaviour(of(a(person(is(called( a(Vasana(in(Sanskrit.( Vasanas(are(a(bundle(of(tendencies(or(desires(which(drive(person(to(think,(feel(and(act(according(to(the( nature(of(the(Vasanas.(Thus,(it(would(be(perfectly(right,(to(say(that(a(person(is(what(they(are(because(of( their(Vasanas.((Vasanas(create(desires(in(the(intellect.(If(the(person(does(not(use(their(discrimination( but(permits(the(desire(to(‘gain(strength’(or(to(‘take(root’,(the(intellect(passes(it(on(to(the(mind(where( the(desire(produces(agitations.((Emotions(and(feelings(become(so(strong(that(the(body(is(then(ordered( and(forced(to(carry(out(actions(to(satisfy(the(desire!((Extracted$from$“A$manual$of$Self$Unfoldment”$by$ Swami$Chinmayananda

PRANA&VAYUS&V&Are(there(any(problems(with(the(Vayus

Vayu Prana Apana Samana Udana Vyana

Imbalance Physical Heart and lungs Poor elimination. Poor assimilation of Un-coordinated Un-coordinated, malfunction. Susceptible to food. movement. Lack of clumsy If obstructed death illness Digestive disorders balance. Lessening of the may occur! and shortness of Throat problems, power of sensations breath shortness of breath. Negative & inappropriate speech.

Subtle Lack of Susceptible to fear, Unable to assimilate Difficulty with new Lack of co-ordination concentration or doubt, confusion and and digest mental ideas and between mind and intuitive knowledge. insecurity and emotional experiences. body. Difficulty remaining experiences. Obstinate, arrogant, Disjointed thoughts, positive Agitated and angry. inflexible lack of clarity

Practice Breathing Bhastrika Kapalbhati Nauli & Agni Sara Ujjayi Nadi Shodhana Ujjayi Kriya Kapalbhati with a sense of lightness

Asana Seated side bends, Most asana Forward bends, Well rounded Standing and all downdog, plank, especially floor twists, any postures practice activating, postures as they cobra, postures that strengthens the Prana, Apana& distribute energy gomukhasana abdomen. Samana. Inversions around the body are good

Bandha Jalandhara Moolabandha Uddiyana Jalandhara

Reason for Breathing Directly expands One of the cleansing Fire is activated in The slight restriction practice Prana Vayu clearing practices. Focus is the centre of the in the throat directs any obstructions in on the exhalation, body and energy the flow of breath the respiratory area enhancing rises up through the towards Udana elimination of waste body products

Asana In these asana the Most postures They activate energy Udana is activated In standing postures focus of energy is on mobilise energy in in the centre of the as a result of healthy we connect core the chest, when they the pelvis and then body and therefore Samana. So a strength with the are practiced they re-distribute energy activate the rise of practice focusing on movement of all the can release energy to the rest of the energy in the subtle all areas of the body limbs. Developing blockages in Prana body body is good for Udana. focus, clarity and Vayu Udana is an elevating ascending force so consciousness. inversions will stimulate it in the neck.

Bandha Keeps energy in the Downward flowing Pulls the abdominal The outward flow of chest releasing energy is held in the organs upwards and energy is suspended blockages when it is base of the body inwards awakening and the flow of released. then re-directed for Samana and energy prana and the spiritual growth moving up mental energy is Sushumna nadi directed towards the brain. ABHYASA&V&How(much(self(effort(can(your(client/student(make?

Abhyasa(means(having(an(attitude(of(persistent(effort(to(attain(and(maintain(a(state(of(stable( tranquility((see(sutra(1.13).(To(become(well(established,(this(needs(to(be(done(for(a(long(time,(without( a(break((see(sutra(1.14)(

One(of(the(most(important(principles(is(that(of(continuing(to(practice(without(a(break.((So(it(is( important(to(get(a(feel(of(the(level(of(practice(your(client/student(can(maintain(and(this(is(done(by( 7inding(out(the(level(of(their(intent(–(this(could(take(in(many(factors,(not(just(their(own(personal(self( effort,(but(also(life(situations,(family(commitments(etc.(

Often(a(student(gets(started,(practices(for(a(few(weeks(or(months,(and(then(stops(for(a(while(due(to( some(life(situation.(Then,(he(or(she(starts(over(again.(While(it(is(good(to(start(again,(it(is(better(to( choose(a(level(of(practice(that(can(be(maintained(without(a(break.(If,(for(example,(you(suggest(to( practice(2J3(hours(per(day(when(you(are(aware(they(do(not(consistently(have(that(much(time(in( their(current(lifestyle,(it(is(a(set(up(for(breaking(practice.(It’s(far(better(to(choose(an(amount(of(time( that(they(can(maintain(–(this(in(turn(builds(self(esteem(and(a(sense(of(achievement(and(wellJbeing.(

JIVA&KARMA&V&What(is(their(lifestyle(like?

It(is(said(that(a(Jiva((soul)(cannot(attain(liberation(from(suffering(until(all(Karmas(have(been(exhausted.( (What(tendencies(do(they(have(–(are(there(continual(patterns(that(could(be(slowly(realised(and( modi7ied.((Think(in(terms(of(the(Yamas(and(Niyamas(here(;)(

CHETANA&V&What(are(the(quality(of(their(thoughts?

Chetana(means(consciousness,(soul(or(spirit.((So(does(your(client/student(identify(with(this(part(of( themselves(or(do(they(only(identify(with(the(doing(part.((The(“I(am(a(bank(manager”(part.((Or(maybe( their(self(esteem(is(very(low(and(they(can(only(identify(with(the(“I(am(a(worthless(person”(part!((Take(a( look(at(the(‘Four(Desires’(by(Rod(Stryker(to(get(an(idea(of(how(important(it(is(to(live(paying( balanced(attention(to(all(four.((He(describes(them(in(this(article(–(Destiny(and(Desire(and(here(is(a(talk( by(Sue(Neufeld(that(describes(the(Fours(Desires

VACCHA&V&How(does(your(client/student(communicate?

Vaccha(in(sanskrit(means(‘clear(voice’.((The(way(someone(communicates(can(give(an(indication(of(the( space(they(are(in(at(that(moment(i.e(whether(the(are(calm(or(upset.((Or(it(can(highlight(areas(of(the( energy(body((vayus/chakras)(that(may(be(out(of(balance.((Do(they(stutter(–(speak(slowly(–(or(do(they( speak(rapidly(and(in(a(haphazard(fashion.((Refer(to(your(prank(chart(to(get(an(idea(of(how(this( observation(may(work.(

AAHARA&V&What(is(their(diet(like?

What(type(of(food(do(they(eat(–(is(it(nourishing(for(the(body(and(also(the(mind?((Here(we(can(see(how( this(connects(to(understanding(what(Dosha(the(client/student(is.((They(may(well(have(what(seems(like( a(healthy(diet(but(if(they(are(eating(a(lot(of(a(particular(food(that(creates(an(imbalance(to(their( predominant(Dosha(then(this(can(cause(agitation(in(the(system(both(mentally(and(physically.((Here(is(a( nice(article(on(Doshas(and(Food(for(beginners.(And(here(is(a(fabulous(article(by(Joyful(Belly(with(some( great(ideas.( VIPARITA&BUDDHI&V&Do(they(have(destructive(habits?

A(famous(Sanskrit(proverb(says(–(Vinaash(Kaale(Vipreet(Buddhi(–(which(means(that(when(we(have(lost( connection(with(spirit(our(intelligence(becomes(irrational(and(we(may(feel(there(is(no(need(to(look( after(our(body(and(our(relationships(–(this(could(lead(to(destructive(eating(habits,(smoking,(drug( taking,(unsafe(sexual(habits(etc.(

“Vinasha(kale(viparith(buddhi”(means(that(when(one’s(doom(approaches,(then(one’s(mind,(one’s( intelligence(works(perversely.(One(may(know(how(to(dodge(the(bullet;(but(all(one’s(wisdom(becomes( ineffective.(One(becomes(like(a(moth(attracted(to(the(7lame,(unable(to(reverse(course,(even(when(one( knows(better.(

JIVA&VRITTI&V&What(are(their(personal(rhythms?

This(covers(a(huge(area(of(enquiry(–(what(time(do(they(get(up(or(go(to(bed(–(are(the(bowels(working(–( for(ladies,(is(the(menstrual(cycle(regular…….(

Here(is(an(article(from(Yoga(International(called(The(Ayurvedic(Clock(to(get(you(started!((Another( called(Menstrual(Essentials(is(quite(long(but(looks(inJdepth(into(the(menstrual(cycle.((Miranda(Grey(is( author(of(Red(Moon(which(helps(us(to(understand(the(cyclical(energy(of(the(menstrual(cycle.(

SANKALPA&V&What(are(the(aspirations(of(your(client/student?

Does(your(client/student(really(understand(their(intention(or(what(it(actually(might(be.((We(can(often( just(focus(on(the(problem(at(hand(–(say(for(instance(a(bad(back(–(or(stress(at(work(due(to(a(certain(set( of(events(–(feelings(of(constant(tiredness(etc(–(but(not(identify(or(even(know(what(our(long(time( wellness(goals(actually(are.((Sometimes(I(ask(the(question(of(how(they(would(like(there(life(to(be(–( what(is(their(ideal(life(scenario((as(if(there(were(no(constraints(al(all)(that(would(allow(them(to(feel( their(life(was(10(out(of(10!((It(is(often(surprising(to(7ind(that(a(large(number(don’t(even(know(what(it(is( –(we(can(become(so(engaged(with(the(illness(or(perceived(problem(that(we(loose(all(sense(of(what(our( aspirations(are.((It(may(also(be(dif7icult(to(let(it(go(–(encouraging(some(to(stay(attached(to(the(story(of( their(illness(or(problem(as(it(makes(them(feel(safe….(

Here(is(a(great(article(called(How(to(Create(a(Sankalpa

You(can(also(use(the(Wheel(of(Life(as(a(tool(to(get(and(idea(of(areas(of(your(client/students(life(that( need(attention.((I(have(also(used(this(exercise(to(7ind(and(build(their(Sankalpa(by(looking(at(common( threads(through(all(sections.((For(instance(I(did(this(exercise(with(a(friend(only(a(few(months(ago(–(we( took(it(in(turn(to(ask(questions(etc.((What(I(found(in(mine(was(the(common(thread(of(7inding(time(for( myself(and(the(need(to(dance((no(surprise(there(;)(So(my(short(term(Sankalpa(was(quite(simply(‘My( boundaries(are(de7ined(and(I(have(time(for(FUN’!(

Here(are(a(few(articles(on(this(concept(and(how(to(use(it(–(Live(your(Life(&(The(Five(Pillars(of( Happiness Ritual&of&a&Class&

Classes(are(ritual(sadhanas((a(groove(to(one's(self).(Prana(Vinyasa(classes(are(breath(inspired(journeys( that(offer(a(complete(spectrum((haJtha)(of(rhythms(from(meditative(and(rejuvenating(to(the( challenging(and(empowering.(The(wave(of(a(class(is(created(through(cycles(of(effective(and(creative( sequences((vinyasas)(linked(together(through(the(breathwave.(Every(class(is(wellJrounded(:(following( the(mandala(of(the(body(and(asanas(J(to(create(whole(body(transformation(of(strength(and(7luidity,( circulation(and(centering.(((

For(the(full(explanation(follow(this(link(to(her(web(page((

Final&Words&&

I(have(shared(the(words(above(of(someone(who(has(and(continues(to(be(a(great(inspiration(in(my(life(J( the(beautiful(Shiva(Rae.((She(is(talking(about(the(classes(that(she(has(journeyed(into(being(over( decades(of(practice(and(discovery.((I(can(feel(each(word(and(having(practiced(many(of(her(7lows(can( feel(her(intent(behind(them(–(one(of(joy,(service(and(deep(understanding.(

I(felt(her(words(pretty(much(sum(up(what(I(have(endeavored(to(share(with(you.(

I(hope(you(enjoy(your(personal(sequencing(journey(as(much(as(I(have(mine(and(continue(to(inspire( and(be(inspired(by(all(the(wonderful(Yogis(you(will(meet(along(your(path.(

Remind(yourself(often(of(WHY(you(are(doing(what(you(are(doing.(

Re7lect(and(be!(

Yours(in(Yoga(J(Debbie(Avani(xxx(