class sequencing planning your classes
Yoga Trapeze Class Sequencing How Professional Teachers Plan for Success
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Why Sequencing Matters • Trapeze classes are less intuitive than mat classes • You often need to think through modifications in advance • Some challenging poses are fast to teach and some simple poses take lots of time to demonstrate and show • It’s easy to accidentally leave out an important element to a class • You might want to incorporate mat work too ©Yoga Teachers College – All Rights Reserved
Class Essentials • • • • • • • • • ©Yoga Teachers College – All Rights Reserved
Warmup Posterior Chain Traction / Decompression Pull Motion / Upper Body Core Backbends / Shoulder Openers Core Forward Fold Twist Relaxation
Opening Class • Breath of Fire: 20 breaths x 3-5 rounds – Up-regulating of nervous system – Provides as “break” from street life to yoga room – Unifies class before you start
• Affirmation: "May this practice heal and strengthen your body and mind.”
©Yoga Teachers College – All Rights Reserved
Warm-Ups • Goal: articulate major joints, contract/relax major muscles • Goto Poses: 360‘s, Moon Squats, Twisters • Considerations: space, injuries, level of fitness, experience
©Yoga Teachers College – All Rights Reserved
Posterior Chain • • • •
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Squats Pistol Squats Dynamic Crescent Lunges Bicep Hops
Traction / Decompression • • • • •
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Traction Jackson Fallen Arrow Banana Man / Side Banana Double Diamond Spiderman
Pull-Motion /Upper Body • • • • • •
Negative Pull Ups Ring Hold Squats / Pistol Squats Bicep Hops Inverted Dip Plow Pose
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Backbends / Shoulder Opener • • • • • • • • •
Ferris Wheel Jackknife Banana Man Hangman I, II & III Titanic Jack Back Dive Trapeze Dancer’s Pose Inverted Cobra Suspension & Supported Cobra
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Core Poses • Jet Seat • Flying Boat • Crunches, Reverse Situps, Oblique Crunches • Plow Pose I & II • Ring Hold • Ab Squeezers • Plank Crunch • Side Plank ©Yoga Teachers College – All Rights Reserved
Forward Fold & Twist • • • • •
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Flying fold Flying dog Flying dog twist Plow I & II Cannonball / Embryo
Closing • 4x4 Balancing x 5 Rounds • Affirmation: "May this practice heal and strengthen your body and mind.” • “Thanks for coming. If you have questions please come up after class and let’s talk.”
©Yoga Teachers College – All Rights Reserved
Planning Suggestions • • • •
Give you sequence a name Don’t be afraid to include mat work (non-Trapeze) Make sure to think about “time suck” poses Having a plan B is a good idea (things take too long, sometimes some poses are just fails)
©Yoga Teachers College – All Rights Reserved
Homework • Plan 3 classes • Class 1: Chronic Lower Back Pain What would you teach? • Class 2: Knee problems • Class 3: Your choice
©Yoga Teachers College – All Rights Reserved
Misc Admin • Yoga Trapeze Affiliates: www.YogaBody.com/yoga-trapeze-affiliate • Graduates group on Facebook (you’ll be invited) • Get started, get teaching… • Keep in touch!
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
Why Sequencing Matters • Trapeze classes are less intuitive than mat classes • You often need to think through modifications in advance • Some challenging poses are fast to teach and some simple poses take lots of time to demonstrate and show • It’s easy to accidentally leave out an important element to a class • You might want to incorporate mat work too ©Yoga Teachers College – All Rights Reserved
Class Essentials • • • • • • • • • ©Yoga Teachers College – All Rights Reserved
Warmup Posterior Chain Traction / Decompression Pull Motion / Upper Body Core Backbends / Shoulder Openers Core Forward Fold Twist Relaxation
Opening Class • Breath of Fire: 20 breaths x 3-5 rounds – Up-regulating of nervous system – Provides as “break” from street life to yoga room – Unifies class before you start
• Affirmation: "May this practice heal and strengthen your body and mind.”
©Yoga Teachers College – All Rights Reserved
Warm-Ups • Goal: articulate major joints, contract/relax major muscles • Goto Poses: 360‘s, Moon Squats, Twisters • Considerations: space, injuries, level of fitness, experience
©Yoga Teachers College – All Rights Reserved
Posterior Chain • • • •
©Yoga Teachers College – All Rights Reserved
Squats Pistol Squats Dynamic Crescent Lunges Bicep Hops
Traction / Decompression • • • • •
©Yoga Teachers College – All Rights Reserved
Traction Jackson Fallen Arrow Banana Man / Side Banana Double Diamond Spiderman
Pull-Motion /Upper Body • • • • • •
Negative Pull Ups Ring Hold Squats / Pistol Squats Bicep Hops Inverted Dip Plow Pose
©Yoga Teachers College – All Rights Reserved
Backbends / Shoulder Opener • • • • • • • • •
Ferris Wheel Jackknife Banana Man Hangman I, II & III Titanic Jack Back Dive Trapeze Dancer’s Pose Inverted Cobra Suspension & Supported Cobra
©Yoga Teachers College – All Rights Reserved
Core Poses • Jet Seat • Flying Boat • Crunches, Reverse Situps, Oblique Crunches • Plow Pose I & II • Ring Hold • Ab Squeezers • Plank Crunch • Side Plank ©Yoga Teachers College – All Rights Reserved
Forward Fold & Twist • • • • •
©Yoga Teachers College – All Rights Reserved
Flying fold Flying dog Flying dog twist Plow I & II Cannonball / Embryo
Closing • 4x4 Balancing x 5 Rounds • Affirmation: "May this practice heal and strengthen your body and mind.” • “Thanks for coming. If you have questions please come up after class and let’s talk.”
©Yoga Teachers College – All Rights Reserved
Planning Suggestions • • • •
Give you sequence a name Don’t be afraid to include mat work (non-Trapeze) Make sure to think about “time suck” poses Having a plan B is a good idea (things take too long, sometimes some poses are just fails)
©Yoga Teachers College – All Rights Reserved
Homework • Plan 3 classes • Class 1: Chronic Lower Back Pain What would you teach? • Class 2: Knee problems • Class 3: Your choice
©Yoga Teachers College – All Rights Reserved
Misc Admin • Yoga Trapeze Affiliates: www.YogaBody.com/yoga-trapeze-affiliate • Graduates group on Facebook (you’ll be invited) • Get started, get teaching… • Keep in touch!
©Yoga Teachers College – All Rights Reserved
©Yoga Teachers College – All Rights Reserved
