Class 3 - September 29, 2012

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)