SEQUENCING
1. Centring
2. Warm-Ups
3. Downdog
4. Namaskaras
5. Handstand/Pincha *
6. Standing Poses
7. Hips
8. Arm Balances *
9. Abs *
10. Thighs (virasana) *
11. Inversions (heating)
12. Backbends
13. Inversions (cooling)
14 Foreward Folds *
15. Twists
16. Meditation and Savasana (7 to 10 minutes)
* Not for beginners
# May wish to put handstand/pincha to 11 to open low-back and hips first
Considerations
- level of students
- time of day
- phases of moon
- seasons (know when vatta/pitta/kapha seasons occur and that change of seasons are vatta)
- know how to correct the imbalances that occur with changing seasons
- length of class
- teaching environment
- directors
- culture
Beginners
- variations
- repetition of poses
- repetition of instructions
- repeat instructions on both sies
- standing poses mainly
- props
- dynamic (no long holds)
- offer child's pose often
- do not emphasize seated forward folds
Class Exercise:
Peak Pose: Urdvha Danurasana
2 Key Actions: Thighs Back/Tailbone Scooping and Shoulder Heads Back
1. Warrior II
2. Side-Angle
3. Warrior I Flow
4. High Crescent Lunge
5. Anjaliasana (Thigh Twist)
6. Pigeon
7. Bridge with Block
8. Urdvha Danurasana
Common Errors
- Too difficult a sequence without variations
- Insufficient Prep in body
- Seated poses too early
Adjustments
- sensitivity
-stabilize
- adjust
KRAMA (Order)
1. Surrender before we do effort
2. Set up proper attitude before alignment
- remind students to be spacious
3. Initiate from inner before outer
4. Initiate back body first (shakti; free-flowing. shiva is the front-body)
- thighs back and scooping tailbone
- head of arm bones back, shines chest forward
- back body actions initiate front body
- strong back leg is "rudder of prana"
5. Foundation
- medial first (inner then outer, as in the feet)
- periphery toward core
- move from the feet upwards
6. Active contraction by stretching
7. Move from core to periphery
8. Stabilize before movement
9. Inner spiral before outer spiral
10. Create curvature before length
11. Steady alignment first before extension (outwards into action)
Monday, 1 October 2012
Class 2 - September 23, 2012
Prayer of Protection
I draw down a ray of divine light filled with love and protection
I call upon the white light of peace, the blue light of healing
and the clear red light of energy, and I direct that nothing and no one
shall come between me and my bodies.
1. Good therapeutics is amazing alignment
- Physical and energetic alignment
- Get into muscles, tendons, bones first
2. Energetic Blueprint
- Ancestors/genes
- Lifestyle/habits
- Body/Mind/Spirit integration
- Prana/Blood Flow helps eliminate toxins
- Clogs in Flow (even a little) can affect the physical (Ie. cyst formation)
- Radio antenna analogy (tune according to individual)
- Fascia/Connective Tissue is resilient like a cloud of soft tissue that everything can move through
- Connective tissue can harden, preventing prana from moving through as well.
- heart disease, cancer, mental health can be diagnosed on a fascic level
- Gil Hadley has a video that shows fascia in a cadaver
- when fascia is inflamed, it moves away from muscles and tendons and this is problematic.
- in this case, communication to the nervous system is that there is a survival issue and this gives rise to anxiety.
- we want to get fascia to move closer to the bones.
- heat, anxiety, and fear cause inflammation
- recommend a hatha class with good alignment cues
- 2 to 3 cues per pose (first side)
- can either give alignment on first side and feel on the second side or feel pose on the first side, keep that...alignment
- keep eagle vision ( high level, universal action )
- cues match the theme
- Ie: If the theme is commitment and the pose is headstand --> "commit hands. commit should blades to the back"
- Ie: If the theme is heart and the pose is camel --> "bring length and brightness through the chest."
SHOULDERS
- Purna (Fullness)
- radiating brightness (inner body bright)
- side body long
- spaciousness
- Muscle Energy
- makes body feel safe, secure, loved
- can trigger parasympathetic system with spaciousness (don't block spaciousness with too much hugging in)
- arm bones back
- inner deltoids need to move back evenly
- outer scapula and out elbows (move back evenly)
- can observe thumbs to ensure. If thumbs point back, need to get thumbs to point forward.
- in downdog, adjust the arms like this:
- forearms magnetize (thumbs and index ground with inner rotation)
- coax outer spiral with hand on upper forearm
- in wheel
- bring inner shoulder back by pointing index finger out or towards heel
- prevents rotator cuff injury
- great for emotional clearing
- Extension with Integration
- shoulder blades on back
- extend through finger tips, triceps, biceps
- ask students to look at finger tips as they extend
HIP PRINCIPLES
- Foundation
- needs to be steady and free (balance)
- some students are advanced and will have feet together
- inner edge of feet first (ether, collective consciousness. mound of big toe = space)
- outer edge of feet second (earth. pinkie toe = earth)
-Four Corners of Feet
- shins in
- energy outside of pinkie to heels
- "heels in"
- power comes from active feet, hugging muscles
- arm balances need open hips, shins in, pelvic floor engaged
-Thighs Back/Apart
- frees low back
- widen knees
-Scooping Tailbone (Outer Spiral)
- turns legs and pelvis outward
- outer spiral for outer thigh
-Extension
- expansion allows them to find freedom
- extending beyond boundaries set
- circumferentially, expansion is happening vertically and horizontally
ADJUSTMENTS
-Kindness
-Compassion
-Security and Safety
- give variations and modifications (work from a place of non-ego)
- students are able to feel the action without being fully in the pose
-Professionalism
-Observation
- find beauty
- find place of struggle
-Touching
- notify student so you don't startle the student
- create a relationship before touching them
- slow firm palms and fingers
- hands bright and alive
- hands mold in a liquid way
- tension or resistance is the response to an unfirm touch
- soften if met with tension or resistance
-Stability
- stabalize before you adjust
- if adjusting hips, look at feet, set student out of the pose and move the feet to stabalize before adjusting.
- place yourself where you can support (in tree, stand behind the student if adjusting shoulders)
- can use fore-arms to adjust
- stabalize periphery, then adjust (in triangle, take the extended arm foreward, then take the head of the arm bone back and extend the arm)
- 4 Types of Adjustments
- therapeutic
- purpose is to clear pain or injury
1. Opening or Deepening the opening
- side-angle
2. Stabilize
- provide steadiness and integration
- triangle
3. Positioning and Alignment
- downdog
4. Feel Good Adjustments
- tadasana
- Adjustment Practice
1. Downdog (alignment)
- getting shoulders in socket and spiral arms
2. Triangle (stabilize)
- head of arm bones back
3. Side-Angle (opening)
- inner spiral
4. Tadasana (feel-good)
- organic extension
Body as Subconscious
- Freud
- Experiences are buried and repressed. They later emerge through mental/physical illness
- Subconscious Mind
- measurable physical process
- Opiate Receptors (come from genetics, experience)
- each molecule has information associated with it
- cell receives information when another molecule binds
- information then goes through blood, organs, tissues, brains
- when the information gets to the brain, it reaches the frontal cortexx where consciousness is experienced. Here, is where release of the emotion happens
- Neuropeptides (generated in your system)
- examples include endorphins (runner's high), prolactin, insulin
- Dense concentrations of receptors and neuropeptides reside around the chakras
- emotions are the link
- Aneoda Judith (rcommended reading)
- recommends healthy diet, no heavy drugs, exercise, mindfulness, stress reduction
I draw down a ray of divine light filled with love and protection
I call upon the white light of peace, the blue light of healing
and the clear red light of energy, and I direct that nothing and no one
shall come between me and my bodies.
1. Good therapeutics is amazing alignment
- Physical and energetic alignment
- Get into muscles, tendons, bones first
2. Energetic Blueprint
- Ancestors/genes
- Lifestyle/habits
- Body/Mind/Spirit integration
- Prana/Blood Flow helps eliminate toxins
- Clogs in Flow (even a little) can affect the physical (Ie. cyst formation)
- Radio antenna analogy (tune according to individual)
- Fascia/Connective Tissue is resilient like a cloud of soft tissue that everything can move through
- Connective tissue can harden, preventing prana from moving through as well.
- heart disease, cancer, mental health can be diagnosed on a fascic level
- Gil Hadley has a video that shows fascia in a cadaver
- when fascia is inflamed, it moves away from muscles and tendons and this is problematic.
- in this case, communication to the nervous system is that there is a survival issue and this gives rise to anxiety.
- we want to get fascia to move closer to the bones.
- heat, anxiety, and fear cause inflammation
- recommend a hatha class with good alignment cues
- 2 to 3 cues per pose (first side)
- can either give alignment on first side and feel on the second side or feel pose on the first side, keep that...alignment
- keep eagle vision ( high level, universal action )
- cues match the theme
- Ie: If the theme is commitment and the pose is headstand --> "commit hands. commit should blades to the back"
- Ie: If the theme is heart and the pose is camel --> "bring length and brightness through the chest."
SHOULDERS
- Purna (Fullness)
- radiating brightness (inner body bright)
- side body long
- spaciousness
- Muscle Energy
- makes body feel safe, secure, loved
- can trigger parasympathetic system with spaciousness (don't block spaciousness with too much hugging in)
- arm bones back
- inner deltoids need to move back evenly
- outer scapula and out elbows (move back evenly)
- can observe thumbs to ensure. If thumbs point back, need to get thumbs to point forward.
- in downdog, adjust the arms like this:
- forearms magnetize (thumbs and index ground with inner rotation)
- coax outer spiral with hand on upper forearm
- in wheel
- bring inner shoulder back by pointing index finger out or towards heel
- prevents rotator cuff injury
- great for emotional clearing
- Extension with Integration
- shoulder blades on back
- extend through finger tips, triceps, biceps
- ask students to look at finger tips as they extend
HIP PRINCIPLES
- Foundation
- needs to be steady and free (balance)
- some students are advanced and will have feet together
- inner edge of feet first (ether, collective consciousness. mound of big toe = space)
- outer edge of feet second (earth. pinkie toe = earth)
-Four Corners of Feet
- shins in
- energy outside of pinkie to heels
- "heels in"
- power comes from active feet, hugging muscles
- arm balances need open hips, shins in, pelvic floor engaged
-Thighs Back/Apart
- frees low back
- widen knees
-Scooping Tailbone (Outer Spiral)
- turns legs and pelvis outward
- outer spiral for outer thigh
-Extension
- expansion allows them to find freedom
- extending beyond boundaries set
- circumferentially, expansion is happening vertically and horizontally
ADJUSTMENTS
-Kindness
-Compassion
-Security and Safety
- give variations and modifications (work from a place of non-ego)
- students are able to feel the action without being fully in the pose
-Professionalism
-Observation
- find beauty
- find place of struggle
-Touching
- notify student so you don't startle the student
- create a relationship before touching them
- slow firm palms and fingers
- hands bright and alive
- hands mold in a liquid way
- tension or resistance is the response to an unfirm touch
- soften if met with tension or resistance
-Stability
- stabalize before you adjust
- if adjusting hips, look at feet, set student out of the pose and move the feet to stabalize before adjusting.
- place yourself where you can support (in tree, stand behind the student if adjusting shoulders)
- can use fore-arms to adjust
- stabalize periphery, then adjust (in triangle, take the extended arm foreward, then take the head of the arm bone back and extend the arm)
- 4 Types of Adjustments
- therapeutic
- purpose is to clear pain or injury
1. Opening or Deepening the opening
- side-angle
2. Stabilize
- provide steadiness and integration
- triangle
3. Positioning and Alignment
- downdog
4. Feel Good Adjustments
- tadasana
- Adjustment Practice
1. Downdog (alignment)
- getting shoulders in socket and spiral arms
2. Triangle (stabilize)
- head of arm bones back
3. Side-Angle (opening)
- inner spiral
4. Tadasana (feel-good)
- organic extension
Body as Subconscious
- Freud
- Experiences are buried and repressed. They later emerge through mental/physical illness
- Subconscious Mind
- measurable physical process
- Opiate Receptors (come from genetics, experience)
- each molecule has information associated with it
- cell receives information when another molecule binds
- information then goes through blood, organs, tissues, brains
- when the information gets to the brain, it reaches the frontal cortexx where consciousness is experienced. Here, is where release of the emotion happens
- Neuropeptides (generated in your system)
- examples include endorphins (runner's high), prolactin, insulin
- Dense concentrations of receptors and neuropeptides reside around the chakras
- emotions are the link
- Aneoda Judith (rcommended reading)
- recommends healthy diet, no heavy drugs, exercise, mindfulness, stress reduction
Class 1 - September 9, 2012
1. Interview 5 people about your strengths:
- What do you appreciate about me?
- What do you suggest I continue that supports my best self?
- When do I feel most inspired?
- What do you find most challenging about me?
- What do you think I could master in my lifetime?
2. Living Legacy
- Above the line = responsibility of choice (best highest self)
- Below the line = reactionary (disconnected self)
3. ABCs of Teaching
- Personal Practice
- creativity of sequencing in the body
- home practice, but also supporting fellow teachers
- connect to highest self
4. Organization
- binders with sequences
- playlists
- ideas and training notes
- review often for inspiration
- how to theme and sequence
5. Socialization
- Facebook events; community projects
- 30 day challenges
6. Relationships
{diagram}
Me --> personal (primary)
\_____> students (one-on-one)
\______> student audience
\_________> colleagues
\_______> social media
- divine (universal consciousness)
- me
- loved ones
7. Four Agreements
- Speak with integrity
- Don't take anything personally
- Don't make assumptions (create clarity)
- Always do your best
- What do you appreciate about me?
- What do you suggest I continue that supports my best self?
- When do I feel most inspired?
- What do you find most challenging about me?
- What do you think I could master in my lifetime?
2. Living Legacy
- Above the line = responsibility of choice (best highest self)
- Below the line = reactionary (disconnected self)
3. ABCs of Teaching
- Personal Practice
- creativity of sequencing in the body
- home practice, but also supporting fellow teachers
- connect to highest self
4. Organization
- binders with sequences
- playlists
- ideas and training notes
- review often for inspiration
- how to theme and sequence
5. Socialization
- Facebook events; community projects
- 30 day challenges
6. Relationships
{diagram}
Me --> personal (primary)
\_____> students (one-on-one)
\______> student audience
\_________> colleagues
\_______> social media
- divine (universal consciousness)
- me
- loved ones
7. Four Agreements
- Speak with integrity
- Don't take anything personally
- Don't make assumptions (create clarity)
- Always do your best
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