Sequencing 1.0
presents…
What Do You / Your Students want out of a Yoga Class?
How do you know if the yoga class worked?
Feel Good Do Good even better if…
Completely Amazed By It
Awaken something dormant / never thought possible
Good Sequencing
Good Sequencing
Sequencing • Help Students Feel Good (but they don’t know why) • Help Students Go Deeper than they would otherwise (and they may not know how, and you do) • … so how do you do this?
The Yoga Class Journey • In taking students deeper… • Its about the journey • What does the journey look like? (Yoga Class Arc)
Yoga Class Arc (Linear View) • Movement
Stillness
Sequencing 1.0
Yoga Class Arc (Circular View)
Sequencing 2.0
Sequencing 1.0
Peak Exploration
Can’t plan something if you don’t know where you’re going. This is where you’re going.
Example: Sequencing Framework • Peak Exploration : Wild (Flip) Dog • What are some challenges Wild Dog? » Shoulder Stability (Serratus / Teres), Chest Openness, Side Body Openness
• Are there other Explorations (poses) that share various individual challenges to a lesser degree? » Shoulder Stability (Serratus) : Cactus & Cactus w/ Check » Chest Open: Standing Backbend, Camel » Side Body Open: Floor Side Stretch, Dog Leg Up (opening & rooting), Standing Side Bend ( + Super Root), Goddess
Example: Sequencing Framework • Counterpose (counter exploration) • Engage the areas that tend towards slack (in peak) » None
• Expand Areas that tend towards closure » Low Back
• Counter Pose: » Cat Exploration
Example: Sequencing Framework 1. Initiation to Class • • •
Cactus Standing Side Bend Standing Backbend
2. Building the Spanda of the Class • • • •
Dog Leg Up (opening & rooting) Camel Super Root Side Bend Cactus w/ Check for Serratus Engagement
3. Peak Exploration • •
Peak: Wild Dog Counter: Cat Explore
4. Integration •
Savasanah
Sequencing 1.0
Sequencing (scale : 2) 1. 2. 3. 4. 5. 6. 7. 8.
Initiate Sacred Space Inititial Warmups Heavy Warmups (Warming) Standing Poses Climb to Peak Peak Exploration Cool Down Savasanah
Overlaying 8 Sections Over Curve
Initiate
Warmups
Warming
Standing
Building
Peak
Cooling
Savasanah
Scale • Earth View (Exploring Consciousness Body) vs. “50,000 foot view” vs. “City Map”
Initiating Sacred Space Sacred Space • Nothing Belief Like • A Space that is set aside for inner work for those who wish to use it. There is space for contemplation, to celebrate life, and to mourn it. • This is space where everyone is free to be oneself, unwind expectations, social programming, and other forms of conditioning with authenticity. • A Safe Space where all forms of tension (physical, mental, emotional, spiritual) can be dug up, uncovered, and transmuted into strength or relaxedness. • And it is 100 percent the student’s choice to use it because sacredness also says that “nothing sacred is required”.
Initiate Sacred Space Intentions / Vibration • Set Context for What’s to Come (I.1) • Create the Container (I.2) • Students TUNE IN (I.3) • Center (I.3) • Initiate the Yogic Process • Get Into Frame of Mind of “I am not ‘out there’ anymore.”
Examples • •
Prehistory (Welcome / Namaste, Introduction, Quick Overview) Preamble – Reading (poem, story) – Philosophy
• • • • • • • •
Chant Clear Intention Release Outside World Centering Centering Pranayamas (Light Ujayi) Meditation Visualization Ritual
Move On from Initiating when… • The Room Vibe is “We are not out there anymore” (note “WE” – sense of “we” in room) • Degree of Relativity (class to class & audience: yoga studio vs. gym vs. Corporate gig) • Done Easily through setting context, leading and • Breathing together • Chanting together • Doing simple movements together
Initial Warm-ups Intentions / Vibration • Getting out of being sedentary • Awaken the Body • Embodiment (less detail/alignment is more) • Get into Feeling rather than doing. • May be minimized in a hot room.
(I.4)
Examples • Warming Pranayamas – Stronger Ujayi, Udana Vayu
• • • •
Undulations Dog Movements “Good Morning” Stretches Alignment Negative Yin / Restorative Poses. • Cooling Inversions (Advanced Students Only) • Bhramarie, Toning
Warmups • Awaken the Body • Little detailed instruction (unless possible injury, etc) (Words Body) • Bring class into their Being Awareness • Initial Warmups gets body ready to say “Yes” to strong warmups • Strong Warmups get whole body ready to deepen
Strong Warmups Intentions / Vibration • May be reduced if in a hot room (particularly overall) • Overall Warming – Whole Body Heats Up – Lots Moving / Breath
• Rajas Pranayamas • Finish Awakening the Body • Specific Warming – Relate to necessary for Peak – Simple • 4 Spinals • Front / Back / Rotate Legs
(D.1)
Examples • Surya Namaskar • Dynamic Movement • Full Body Muscular Movements • Pragnihata, Bhastrika, Lion’s • Full Body Strength Holds: – Planks – Handstand, Warming Inversions – Abs
Standing Poses Intentions / Vibration • Provide a sense of stability and earth connection. • Continue Embodiment, now in the sense of “I am part of the earth and have I stand in my presence.” • I have Foundation • Ignite Will Consciousness or Play with Creative Consciousness
(D.2)
Examples • Warriors • Lunges • Forward Bends • Any Poses where both feet are on the ground and the focus in on the lower body.
Build to the Peak Intentions / Vibration • Prepare for the Peak Pose – Mentally – Physically by getting appropriate areas of the body ready • Consider depth of muscles stretched in peak pose • Consider the sutra the peak pose works with. • “Calm before the Storm” (D.4)
(D.3)
Examples • Balances • Power Poses – Handbalances - Abs – Power Sun Salutes - P-Dogs
• Warming Inversions • Prep Poses for the Peak Exploration
Intentions / Vibration • Most Intense • • • •
Peak Exploration
Examples • Whatever is a Challenge for • Engagement • Balance / Coordination your Group.
Opening Breath Breath • Attention to Being Surrender • Stamina
Challenge Of the Class • Approximate Timing • Class Time • 45 • 60 • 75 • 90
(P.1 – P.3)
Peak Time 35 - 40 40 - 53 48 - 60 65 - 70
• Older or more injured or more aware the group, the more need to focus on peak while staying aligned. • Ideally something that they couldn’t / shouldn’t do cold.
Sequencing Exception If peak pose is a backbend and you are doing abs, do abs after peak pose or in warmups, but not in building.
Neutralizing (Counter)Poses
(P.4)
• Much Less Intense that a Peak that proceeded it. • To Neutralize Accumulated Tension from an Intense Exploration and Neutralize Accumulated Slack. • Usually only need for a few peaks. • Counterpose – Engage the Areas of Accumulated Slack (from the peak pose/exploration) – Open the Areas of Accumulated Tension (from the peak pose) – Or just do a good twist
Cooling Intentions / Vibration • Make a smooth transition from Peak Pose to Savasanah.
(W.1)
Examples • Cooling Inversions • Cooling Pranayama • Forward Bends • Alignment Positive Yin / Restorative Poses • Cooling Pranayamas • Twists • Meditation
Savasanah Intentions / Vibration • Letting go of doing • Let ‘stirings’ drop / sink in • Bring about a more open awareness. • Allowing – Final Release of Physical, Mental, Emotional Tension. • Optional Prathyahara (Visualizations) and /or Intentional Relaxation more at start.
(W.2)
• Find Joy in non-doing • 10 – 15 minutes ideal (75/90 min) • At least 6 – 9 minutes (60/75 min) • Use of Silence more at end • Bring out with care, optional moment of reflection (W.3), and Close the Container (W.4) with a “Namaste”
How to Leave Students Feeling Good Every Time
Class Checklist Peak Pose Simple Scale 1 Design Around Peak Warmups Checklist (Beginning Standing Poses) Depth Checklist (Strong Warmups Cooling) Begin w/ Emphasis on Breath / Embodiment Fill in the Rest
Warmups Checklist 4 Spinal Movements Any Light Backbend cow, top sun salute, cobra, bridge Any Light Back Stretch rag doll, cat, childs pose Any Side Stretch side angle stretch, ∆ goddess, side gate Any Light Twist side angle , ∆, twists
3 Leg / Hip Movements Stretch Back of Leg uttanasana, equivalent Stretch Front of Leg any lunge or Warrior I Hip Rotation any warrior or pose where hip is in rotation
Depth Checklist 4 Spinal Movements Solid Backbend camel, wheel, wild dog, bow, dancer, full spine Back Stretch (forward curl) rabbit, plow, strong cat abs Strong Side Stretch goddess, side gate, crescent half moon Deep Twist any focused twist
4 Leg / Hip Movements Forward Bend any seated, pyramid, splits, strong versions of standing Stretch Front of Leg strong lunges, virasana Open Hip Rotators pigeon vars, thread needle, gomukasana, fire log Open Inner Thighs bound angle, frog, side lunge, horse, mulasana
Depth & Warmup Checklists o May leave duplicate function off one checklist (if on the other) if it has nothing to do with the peak pose o Example: If peak is hip opener, and I have done a rag doll in warmups, I can skip doing a deep forward curl o However, if my peak were a backbend, then I would want a deep forward curl because it relates to releasing accumulated tension. o I would similarly not want to skip on both “Front of Leg” marks because that is part of prepping a backbend (front sutra)
Lets Do It! Put Together a Sequence
What Do You / Your Students want out of a Yoga Class?
How do you know if the yoga class worked?
Feel Good Do Good even better if…
Completely Amazed By It
Awaken something dormant / never thought possible
Good Sequencing
Good Sequencing
Sequencing • Help Students Feel Good (but they don’t know why) • Help Students Go Deeper than they would otherwise (and they may not know how, and you do) • … so how do you do this?
The Yoga Class Journey • In taking students deeper… • Its about the journey • What does the journey look like? (Yoga Class Arc)
Yoga Class Arc (Linear View) • Movement
Stillness
Sequencing 1.0
Yoga Class Arc (Circular View)
Sequencing 2.0
Sequencing 1.0
Peak Exploration
Can’t plan something if you don’t know where you’re going. This is where you’re going.
Example: Sequencing Framework • Peak Exploration : Wild (Flip) Dog • What are some challenges Wild Dog? » Shoulder Stability (Serratus / Teres), Chest Openness, Side Body Openness
• Are there other Explorations (poses) that share various individual challenges to a lesser degree? » Shoulder Stability (Serratus) : Cactus & Cactus w/ Check » Chest Open: Standing Backbend, Camel » Side Body Open: Floor Side Stretch, Dog Leg Up (opening & rooting), Standing Side Bend ( + Super Root), Goddess
Example: Sequencing Framework • Counterpose (counter exploration) • Engage the areas that tend towards slack (in peak) » None
• Expand Areas that tend towards closure » Low Back
• Counter Pose: » Cat Exploration
Example: Sequencing Framework 1. Initiation to Class • • •
Cactus Standing Side Bend Standing Backbend
2. Building the Spanda of the Class • • • •
Dog Leg Up (opening & rooting) Camel Super Root Side Bend Cactus w/ Check for Serratus Engagement
3. Peak Exploration • •
Peak: Wild Dog Counter: Cat Explore
4. Integration •
Savasanah
Sequencing 1.0
Sequencing (scale : 2) 1. 2. 3. 4. 5. 6. 7. 8.
Initiate Sacred Space Inititial Warmups Heavy Warmups (Warming) Standing Poses Climb to Peak Peak Exploration Cool Down Savasanah
Overlaying 8 Sections Over Curve
Initiate
Warmups
Warming
Standing
Building
Peak
Cooling
Savasanah
Scale • Earth View (Exploring Consciousness Body) vs. “50,000 foot view” vs. “City Map”
Initiating Sacred Space Sacred Space • Nothing Belief Like • A Space that is set aside for inner work for those who wish to use it. There is space for contemplation, to celebrate life, and to mourn it. • This is space where everyone is free to be oneself, unwind expectations, social programming, and other forms of conditioning with authenticity. • A Safe Space where all forms of tension (physical, mental, emotional, spiritual) can be dug up, uncovered, and transmuted into strength or relaxedness. • And it is 100 percent the student’s choice to use it because sacredness also says that “nothing sacred is required”.
Initiate Sacred Space Intentions / Vibration • Set Context for What’s to Come (I.1) • Create the Container (I.2) • Students TUNE IN (I.3) • Center (I.3) • Initiate the Yogic Process • Get Into Frame of Mind of “I am not ‘out there’ anymore.”
Examples • •
Prehistory (Welcome / Namaste, Introduction, Quick Overview) Preamble – Reading (poem, story) – Philosophy
• • • • • • • •
Chant Clear Intention Release Outside World Centering Centering Pranayamas (Light Ujayi) Meditation Visualization Ritual
Move On from Initiating when… • The Room Vibe is “We are not out there anymore” (note “WE” – sense of “we” in room) • Degree of Relativity (class to class & audience: yoga studio vs. gym vs. Corporate gig) • Done Easily through setting context, leading and • Breathing together • Chanting together • Doing simple movements together
Initial Warm-ups Intentions / Vibration • Getting out of being sedentary • Awaken the Body • Embodiment (less detail/alignment is more) • Get into Feeling rather than doing. • May be minimized in a hot room.
(I.4)
Examples • Warming Pranayamas – Stronger Ujayi, Udana Vayu
• • • •
Undulations Dog Movements “Good Morning” Stretches Alignment Negative Yin / Restorative Poses. • Cooling Inversions (Advanced Students Only) • Bhramarie, Toning
Warmups • Awaken the Body • Little detailed instruction (unless possible injury, etc) (Words Body) • Bring class into their Being Awareness • Initial Warmups gets body ready to say “Yes” to strong warmups • Strong Warmups get whole body ready to deepen
Strong Warmups Intentions / Vibration • May be reduced if in a hot room (particularly overall) • Overall Warming – Whole Body Heats Up – Lots Moving / Breath
• Rajas Pranayamas • Finish Awakening the Body • Specific Warming – Relate to necessary for Peak – Simple • 4 Spinals • Front / Back / Rotate Legs
(D.1)
Examples • Surya Namaskar • Dynamic Movement • Full Body Muscular Movements • Pragnihata, Bhastrika, Lion’s • Full Body Strength Holds: – Planks – Handstand, Warming Inversions – Abs
Standing Poses Intentions / Vibration • Provide a sense of stability and earth connection. • Continue Embodiment, now in the sense of “I am part of the earth and have I stand in my presence.” • I have Foundation • Ignite Will Consciousness or Play with Creative Consciousness
(D.2)
Examples • Warriors • Lunges • Forward Bends • Any Poses where both feet are on the ground and the focus in on the lower body.
Build to the Peak Intentions / Vibration • Prepare for the Peak Pose – Mentally – Physically by getting appropriate areas of the body ready • Consider depth of muscles stretched in peak pose • Consider the sutra the peak pose works with. • “Calm before the Storm” (D.4)
(D.3)
Examples • Balances • Power Poses – Handbalances - Abs – Power Sun Salutes - P-Dogs
• Warming Inversions • Prep Poses for the Peak Exploration
Intentions / Vibration • Most Intense • • • •
Peak Exploration
Examples • Whatever is a Challenge for • Engagement • Balance / Coordination your Group.
Opening Breath Breath • Attention to Being Surrender • Stamina
Challenge Of the Class • Approximate Timing • Class Time • 45 • 60 • 75 • 90
(P.1 – P.3)
Peak Time 35 - 40 40 - 53 48 - 60 65 - 70
• Older or more injured or more aware the group, the more need to focus on peak while staying aligned. • Ideally something that they couldn’t / shouldn’t do cold.
Sequencing Exception If peak pose is a backbend and you are doing abs, do abs after peak pose or in warmups, but not in building.
Neutralizing (Counter)Poses
(P.4)
• Much Less Intense that a Peak that proceeded it. • To Neutralize Accumulated Tension from an Intense Exploration and Neutralize Accumulated Slack. • Usually only need for a few peaks. • Counterpose – Engage the Areas of Accumulated Slack (from the peak pose/exploration) – Open the Areas of Accumulated Tension (from the peak pose) – Or just do a good twist
Cooling Intentions / Vibration • Make a smooth transition from Peak Pose to Savasanah.
(W.1)
Examples • Cooling Inversions • Cooling Pranayama • Forward Bends • Alignment Positive Yin / Restorative Poses • Cooling Pranayamas • Twists • Meditation
Savasanah Intentions / Vibration • Letting go of doing • Let ‘stirings’ drop / sink in • Bring about a more open awareness. • Allowing – Final Release of Physical, Mental, Emotional Tension. • Optional Prathyahara (Visualizations) and /or Intentional Relaxation more at start.
(W.2)
• Find Joy in non-doing • 10 – 15 minutes ideal (75/90 min) • At least 6 – 9 minutes (60/75 min) • Use of Silence more at end • Bring out with care, optional moment of reflection (W.3), and Close the Container (W.4) with a “Namaste”
How to Leave Students Feeling Good Every Time
Class Checklist Peak Pose Simple Scale 1 Design Around Peak Warmups Checklist (Beginning Standing Poses) Depth Checklist (Strong Warmups Cooling) Begin w/ Emphasis on Breath / Embodiment Fill in the Rest
Warmups Checklist 4 Spinal Movements Any Light Backbend cow, top sun salute, cobra, bridge Any Light Back Stretch rag doll, cat, childs pose Any Side Stretch side angle stretch, ∆ goddess, side gate Any Light Twist side angle , ∆, twists
3 Leg / Hip Movements Stretch Back of Leg uttanasana, equivalent Stretch Front of Leg any lunge or Warrior I Hip Rotation any warrior or pose where hip is in rotation
Depth Checklist 4 Spinal Movements Solid Backbend camel, wheel, wild dog, bow, dancer, full spine Back Stretch (forward curl) rabbit, plow, strong cat abs Strong Side Stretch goddess, side gate, crescent half moon Deep Twist any focused twist
4 Leg / Hip Movements Forward Bend any seated, pyramid, splits, strong versions of standing Stretch Front of Leg strong lunges, virasana Open Hip Rotators pigeon vars, thread needle, gomukasana, fire log Open Inner Thighs bound angle, frog, side lunge, horse, mulasana
Depth & Warmup Checklists o May leave duplicate function off one checklist (if on the other) if it has nothing to do with the peak pose o Example: If peak is hip opener, and I have done a rag doll in warmups, I can skip doing a deep forward curl o However, if my peak were a backbend, then I would want a deep forward curl because it relates to releasing accumulated tension. o I would similarly not want to skip on both “Front of Leg” marks because that is part of prepping a backbend (front sutra)
Lets Do It! Put Together a Sequence
