Class Enhancements
Class Enhancements Opening, Closing, Transitions & Breathing
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Agenda for the Class • Learn how to open/close a class
• Transitions: the how & why • Breathing basics
©Yoga Teachers College – All Rights Reserved
Opening / Closing Class
©Yoga Teachers College – All Rights Reserved
PRO TIP “The start and end of class are like the frame that goes around your class experience—it can be simple and short, but it must be well designed.
©Yoga Teachers College – All Rights Reserved
Class Opening • Seated: gathers energy, break from daily life, allows for a moment of peace before you begin • Breathing: turn on their nervous system before you start moving • Affirmation: “May this practice heal and strengthen your body, mind & spirit.”
©Yoga Teachers College – All Rights Reserved
Class Closing • Make resting pose part of class (short is OK) • Guide them up to sit • Lead 4x4 breathing x 5 rounds (min)
• Say “thank you” or something pleasant, encourage them to come back, and make sure they know you’re available for questions • Avoid cultural appropriation from Hinduism or Buddhism ©Yoga Teachers College – All Rights Reserved
Transitions
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PRO TIP “The best transitions don’t feel like transitions— they just feels like part of class.”
©Yoga Teachers College – All Rights Reserved
Vinyasa on the Floor • • • • •
Keep it clean Keep it consistent Don’t give the option to “skip” “Cross your legs, spread your fingers, roll forward, jump back…” Eventually people will lift/float back, but that’s rare
©Yoga Teachers College – All Rights Reserved
Pose-to-Pose • • • • • •
Don’t encourage or plan for rest between poses, just keep going If you must rest, pretend it’s part of class and put them in child’s pose No water breaks or towel breaks, just keep going Demo in poses if possible (get them part of the way into it) Bad: you talking, them sitting/standing Good: you taking, them practicing
©Yoga Teachers College – All Rights Reserved
Standing to Seated • • • •
Hurry up and start—don’t delay Eye contact and nods to get people together and moving again Don’t encourage water or towel breaks Include vinyasas or the energy will really drop
©Yoga Teachers College – All Rights Reserved
Breathing
©Yoga Teachers College – All Rights Reserved
Overview of Breathing • Balancing breath: 4-6 breaths per min
• Up-regulating breath: 20+ breaths/min (use sparingly) • Down-regulating breath: < 4 breaths/min
©Yoga Teachers College – All Rights Reserved
Pre-Class • Breath of Fire
• Up-regulating practice • Technically a kriya practice (very ancient yoga cleansing technique) • Cleanses the respiratory system and tones your pelvic floor
©Yoga Teachers College – All Rights Reserved
During Class • Ocean Breathing • 3-Part Yogic Breathing – Diaphragm – Intercostal muscles / rib cage – Clavicle Bones Lift (collar bone)
• Jaw relaxed / tongue touching the roof of the mouth • Top / Bottom of the breath play
©Yoga Teachers College – All Rights Reserved
Post Class • Standard:4x4 Balancing Breath
• Patterns are less important than the breathing rate & ratio • OR Down-Regulating (if appropriate) – < 4 breath per min practice – 1:2 ratio breathing
©Yoga Teachers College – All Rights Reserved
PRO TIP “The idea that breathing of any type is beneficial is a myth. It all depends on what type of breathing and the desired effect.”
©Yoga Teachers College – All Rights Reserved
Key Learning • How you open / close a class is the bookend for the experience • Breathing is extremely powerful and rarely used to its potential—and often misused • Transitions are key to a smooth and steady class—plan them, be strict about them
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
Agenda for the Class • Learn how to open/close a class
• Transitions: the how & why • Breathing basics
©Yoga Teachers College – All Rights Reserved
Opening / Closing Class
©Yoga Teachers College – All Rights Reserved
PRO TIP “The start and end of class are like the frame that goes around your class experience—it can be simple and short, but it must be well designed.
©Yoga Teachers College – All Rights Reserved
Class Opening • Seated: gathers energy, break from daily life, allows for a moment of peace before you begin • Breathing: turn on their nervous system before you start moving • Affirmation: “May this practice heal and strengthen your body, mind & spirit.”
©Yoga Teachers College – All Rights Reserved
Class Closing • Make resting pose part of class (short is OK) • Guide them up to sit • Lead 4x4 breathing x 5 rounds (min)
• Say “thank you” or something pleasant, encourage them to come back, and make sure they know you’re available for questions • Avoid cultural appropriation from Hinduism or Buddhism ©Yoga Teachers College – All Rights Reserved
Transitions
©Yoga Teachers College – All Rights Reserved
PRO TIP “The best transitions don’t feel like transitions— they just feels like part of class.”
©Yoga Teachers College – All Rights Reserved
Vinyasa on the Floor • • • • •
Keep it clean Keep it consistent Don’t give the option to “skip” “Cross your legs, spread your fingers, roll forward, jump back…” Eventually people will lift/float back, but that’s rare
©Yoga Teachers College – All Rights Reserved
Pose-to-Pose • • • • • •
Don’t encourage or plan for rest between poses, just keep going If you must rest, pretend it’s part of class and put them in child’s pose No water breaks or towel breaks, just keep going Demo in poses if possible (get them part of the way into it) Bad: you talking, them sitting/standing Good: you taking, them practicing
©Yoga Teachers College – All Rights Reserved
Standing to Seated • • • •
Hurry up and start—don’t delay Eye contact and nods to get people together and moving again Don’t encourage water or towel breaks Include vinyasas or the energy will really drop
©Yoga Teachers College – All Rights Reserved
Breathing
©Yoga Teachers College – All Rights Reserved
Overview of Breathing • Balancing breath: 4-6 breaths per min
• Up-regulating breath: 20+ breaths/min (use sparingly) • Down-regulating breath: < 4 breaths/min
©Yoga Teachers College – All Rights Reserved
Pre-Class • Breath of Fire
• Up-regulating practice • Technically a kriya practice (very ancient yoga cleansing technique) • Cleanses the respiratory system and tones your pelvic floor
©Yoga Teachers College – All Rights Reserved
During Class • Ocean Breathing • 3-Part Yogic Breathing – Diaphragm – Intercostal muscles / rib cage – Clavicle Bones Lift (collar bone)
• Jaw relaxed / tongue touching the roof of the mouth • Top / Bottom of the breath play
©Yoga Teachers College – All Rights Reserved
Post Class • Standard:4x4 Balancing Breath
• Patterns are less important than the breathing rate & ratio • OR Down-Regulating (if appropriate) – < 4 breath per min practice – 1:2 ratio breathing
©Yoga Teachers College – All Rights Reserved
PRO TIP “The idea that breathing of any type is beneficial is a myth. It all depends on what type of breathing and the desired effect.”
©Yoga Teachers College – All Rights Reserved
Key Learning • How you open / close a class is the bookend for the experience • Breathing is extremely powerful and rarely used to its potential—and often misused • Transitions are key to a smooth and steady class—plan them, be strict about them
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
