We’ve decided to round up some of our favored in and out trends of 2024 through the eyes of the yoga world. Here’s what we came up with…
IN: Your at-home practice
OUT: Thinking your home practice is only due to COVID
COVID quarantine presented a time where we were forced to workout and practice at home. For many people, this helped to develop and establish an at home practice. Now that yoga studios have reopened and are open for in person regular classes, people have ditched their at home practice in favor of practicing in studio.
Practicing in a studio with your favorite teachers and community members is great. Practicing at home and on your own can also do wonders for your yoga practice. Practicing at home creates a sacred space for you to practice in the privately (maybe trying things you wouldnât try in a yoga studio), you can make all sorts of noises (hello the loudest lions breath ever), and you have opportunities to turn inward even more, perhaps taking variations or options that you may not do if you were in a packed class.
Itâs not that you have to choose to practice in studio or at home, but simply honor both and how they can serve you and your practice.
â Melanie Rodriguez, Yoga Teacher
IN: Getting to know what brings you bliss in your yoga practice and
recognizing what you love to eat
OUT: Following someone else’s strict yoga routine and diet because
you saw it on social media
With tons of social media influencers and trendy posts about how to exercise or practice yoga and what to eat or what meal plans to follow, it can be way too easy to think your routine should look like someone else’s. According to the teachings of yoga and Ayurveda, you will feel your best when you’re in tune and in sync with your rhythms and what feels best for you. The only way to figure this out is to work on being more mindful during your yoga practice and during meals. What makes one person feel amazing may make another person feel awful.
Ayurveda is a 5,000 year old science that’s often referred to as yoga’s sister science. It teaches the importance of pausing after doing anything and noticing how you feel. Try taking the time after yoga or any physical activity to notice the quality of your thoughts, your energy level, and most importantly your happiness. Before meals, carve out a few seconds to cultivate gratitude for the food you’re about to eat and eat in a place where you can enjoy each bite and know it’s nourishing you. After meals, check in with yourself to analyze if you’re feeling energetic or if you’re feeling heavy and tired. These practices will steer you towards a routine that works best for you!
 â Lisa Bermudez, Yoga Teacher and Ayurveda Coach
IN:Â Yoga blocks (and props in general)
OUT:Â Thinking that yoga props are for beginners
A lot of times, students show up to class and disregard the need to grab blocks and a blanket. It’s not that they’re being defiant, but rather the misconception that these props are only for beginners. Truth is, props are an integral part of the yoga practice, especially for the way we teach here at YogaRenew, following the lineage of B.K.S. Iyengar. Props are widely used in the yoga practice to not only assist the yogi, but to provide a more generous sense of capability and space throughout the practice. These props can allow us to move into postures our brain sometimes prohibits us from getting into, thus experiencing the full expression of the pose.
 â Lindsay Monal, Yin Yoga Teacher and Sound Healer
Open-Level classes, in my opinion, are the most challenging types to teach. There can be such a wide range of student levels, and making sure to keep the class interesting enough for advanced students and accessible enough for more beginner students is a delicate balance.
Teaching the transition from Crow Pose to Tripod Headstand is one of my favorite options for a class with multiple level students. Itâs great because it gives students lots of options to choose from when it comes to practicing the peakâŚ
⧠They can stay with just Bakasana (crow)
⧠They can work on just tripod headstand
⧠They can do tripod headstand prep
⧠They can hang in Malasana as a first step to crow
or⌠they can practice the whole transition.
The nice part is, the class you put together to prep for this can be modified along the way as well. The sequence below focused on the strengthening of the shoulders (like eagle pose) and lift of the belly thatâs needed to support these poses.
If youâre looking to change things up a bit and try a double-peak option in your class, this is a great way to give it a go!
Have fun and let me know how it goes!
Puttering/Warm-Up:
Childs pose w/ Shoulder Stretch
Cat/Cow (focus on the cat back)
Lizard Lunge
Wide Squat with Eagle Arms
Tadasana with Gomukasana Arms
Sun Salutations:
4 Rounds
Standing Poses:
Warrior 2
Extended Side Angle
Triangle Pose
Ardha Chandrasana
Fallen Triangle (*note: This isnât technically a standing pose, but I worked this in once we got to down dog as a way to help students connect to the core engagement needed for the peak!)
Warrior 1
Devotional Warrior
Balance Pose:
Eagle Pose
Twist Pose:
Revolve Extended Side Angle
Peak Pose:
Crow into Tripod Headstand
Wind Down Poses:
Supported Fish Pose
Bridge Pose
Full Wheel
Happy Baby
Savasana
If you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:
Yoga, in my life, is not just a physical practice; it’s a holistic journey that intertwines my passions and the profound wisdom of ancient teachings. This unique path includes the fluidity and the precision of alignment-focused yoga asana, the nurturing philosophy of Ayurveda, and philosophical teachings from texts like the Bhagavad Gita. All of this is embedded in everything I love to do, the relationships I navigate, and the ups and downs of this amazing lifetime. Yoga isnât just a practice. Itâs a lifestyle. Itâs a way to experience the world with an open heart while also being able to keep it full.
Yoga Asana
In Vinyasa yoga, I find a reflection of life’s dynamic rhythm. This practice, kind of like a dance choreographed by breath and movement, teaches me resilience and grace. It’s more than a series of asanas; it’s a celebration of life’s fluidity, teaching me to embrace each moment with mindfulness and to remember the joy in all of it.
The focus on the alignment within the asana practice offers a profound exploration of balance and harmony that helps me stay rooted despite the chaos in my mind or in everything going on around me. It teaches me the importance of foundation and structure, not just physically but in all life aspects, reminding me to find stability and ease in everything I do and in every experience I move through.
Ayurveda, a key element in my self-care routine and my day to day balance, highlights the importance of nurturing both body and soul. Practices like creating a routine, which is based on ancient texts, emphasize a holistic approach to wellness, aligning with nature’s rhythms to maintain health and vitality. Incorporating Ayurvedic principles into my daily life has been transformative, teaching me the art of living in balance and complementing my yoga practice.
Ayurveda has taught me the importance of listening to my body and respecting its natural rhythms. I’ve learned to nourish my body with the right foods, engage in rejuvenating practices, and maintain a lifestyle that keeps me balanced and grounded. This holistic approach complements my physical yoga practice, ensuring that I take care of myself in a comprehensive manner.
Yoga philosophy, drawn from texts like the Bhagavad Gita and the Yoga Sutras, guides my actions and thoughts. It teaches me to live with purpose, truth, and compassion, infusing every action with mindfulness and intention.
Yoga philosophy extends beyond the mat and into every aspect of my life. I try to live by the principles outlined in these ancient texts, which ultimately conclude that the greatest teachings are to understand how to find ways to love myself and the people around me. This mindful approach transforms everyday activities into acts of yoga, infusing them with deeper meaning and purpose.
Yoga philosophy helps me wake up each day and think about how I can make the world a better, more loving place instead of thinking about what the world can do for me. Itâs not just something to study daily. Itâs a way to connect with myself and everything around me in a more conscious way.
The Places I Find my True Practice
Nature
I often find my deepest moments of connection and introspection while immersed in nature. Whether it’s practicing asanas on a quiet beach, meditating in a forest, or simply breathing in the fresh mountain air during a hike, nature amplifies my yoga practice, making it more profound and grounding. Being immersed in forests, mountains, and beaches reminds me of yoga’s teachings on harmony with the natural world, making every outdoor experience a practice of mindfulness and connection.
Whenever Iâm in nature, Iâm always reminded that nature moves in rhythms and so should we. We are innately connected to the ebbs and flows that exist in the natural world around us and when weâre in sync with those, we are more in sync with ourselves. Whenever I feel like Iâm disconnected from my body, my sleep patterns, or even from what I need to be eating, I step outside and reconnect with the nature around me.
Skydiving
Skydiving, an exhilarating part of my life, teaches me about surrender, trust, and living in the moment. It’s a powerful reminder of yogaâs teachings on detachment and presence, offering a unique perspective on fearlessness and freedom.
Both yoga and skydiving have taught me valuable lessons in letting go â letting go of fears, expectations, and the need for control. In yoga, this manifests in releasing tension and surrendering into poses, while in skydiving, it’s about trusting the process and embracing the unknown. This practice of letting go has been transformative, helping me to live more freely and authentically.
When Iâm skydiving, I am fully present, experiencing a sense of liberation that’s both exhilarating and grounding. This unique combination of thrill and tranquility is reminiscent of the duality found in yoga â the interplay of effort and surrender, sthira (steadiness) and sukha (ease). Both yoga and skydiving teach me to embrace extreme moments with mindfulness and presence, whether holding a challenging pose or free-falling from thousands of feet. Itâs a reminder that everything is energy and whatever I give attention to will manifest.
I even created a whole series, “Yoga for Skydivers” on YouTube!
Deeper Discovery and Growth
My favorite ways to practice yoga reflect my journey of growth, connection, and continuous discovery, allowing me to embrace life in all its facets and bring the principles of yoga into every moment. Yoga has transformed not only my personal life but also my professional endeavors, offering tools to approach challenges with a calm mind and to interact with others with empathy and understanding.
I think itâs safe for me to say that my favorite way to practice yoga is to simply live my life. Everything Iâve outlined above and talked about so far are great ways to practice yoga and amazing ways to bring yoga into different parts of my life. However, when it comes down to it, my favorite way to practice is by bringing the teachings into every little thing I do. When Iâm implementing the teachings into everything, I am enjoying this life more than ever.
Being mindful, feeling aligned, and acknowledging that this life is a gift are some of the ways to really practice these teachings. My approach to yoga is a reflection of my life’s journey, infused with diverse experiences and guided by ancient wisdom. Yoga, for me, is more than just a physical practice; it’s a way of living that encompasses physical health, mental clarity, emotional balance, and spiritual growth. Through this integrative approach, I’ve discovered a deeper sense of self, a stronger connection with the world around me, and a more profound appreciation for life’s many gifts.
6 recommendations to help you find your favorite way to practice:
Explore Different Styles: Try various yoga styles to find what resonates with you. There are so many teachers, trainings, studios, and ways to practice. Find something that keeps you coming back!
Connect with Nature: Practice yoga outdoors to deepen your connection with the environment. Maybe youâll like it and maybe you wonât. If you donât love practicing the physical asanas outside, go for walks and be mindful of every step and every breath you take.
Embrace New Experiences: Be open to trying new activities that challenge and inspire you. I always said that the only thing Iâd never do was skydive. Then I did it and itâs something that is a deep part of my life now. Embrace the ‘nevers’!
Incorporate Mindfulness: Practice mindfulness in all aspects of life, not just during yoga or meditation. Be present when you walk, eat, drink, and talk. Notice how you feel before you respond to something. Take time to pause before you react.
Study Yoga Philosophy: Delve into the teachings of ancient texts to enrich your understanding and practice. Read a new book, listen to a new podcast, and keep an open mind. Itâs okay to not agree with everything and itâs okay to be confused. In fact, being a little confused is sometimes intriguing for me and it makes me want to learn more.
Donât Quit!!!: The yoga practice is meant to be practiced for a long period of time and on a regular basis. This looks different for everyone. What one person does daily may not be conducive for you. Create something that works for you and find something that you are excited to keep coming back to.
A yoga practice is meant to be done consistently and over a long period of time. While there is the goal of enlightenment, it is not assumed that one will reach samadhi within an individual lifetime. In a goal oriented society, that could potentially be hard to grasp. However, while it isnât necessary to reach an âend goalâ within yoga, it is assumed that oneâs yoga practice will grow overtime. Even though we may not reach nirvana right now, one should still strive to move the needle forward in gaining peace, integration, and contentment. Whether youâre a beginner or a seasoned yogi, hereâs 3 tips to grow your yoga practice.
Find the teachers that resonate with you.
Iâm not talking about the teachers whose playlist you can dance to or the teachers who you can talk about your late nights with, not that thereâs anything wrong with this. Iâm talking about the teachers who provide the container for you to step into YOU. Iâm talking about the teachers who you learn something new from when you take their classes. Iâm talking about the teachers who show up authentically and grounded, which naturally creates space for you to do the same. This applies to yogis of all levels because teachers sometimes cycle out of studios. If your favorite teacher leaves after 25 years of practicing with them, it would be in your best interest to find another teacher who helps you continue your journey of growth and connection.
Julie Pasqual is a long time teacher in the YogaRenew family. Her stories in yoga philosophy and beautiful chants make her practice truly one of a kind. Her classes always resonated with me deeply.
Participate in concentrated learning experiences.
This includes but isnât limited to specialized classes, workshops, trainings, courses, privates and/or retreats. There are many different formats for these types of experiences from 2 hours to several weeks and beyond! You might do a 2 hour long workshop focused on the pelvic floor or you may decide to do a 10 month long teacher training. Either experience is what I would consider to be âconcentratedâ because youâre diving deep into the topics at hand. There are so many options to choose from live or online, but every time I have decided to do a workshop or course (especially with teachers who resonate with meâŚsee point 1), I have walked out having gained knowledge and a deeper awareness/understanding of myself.
This is one of the weekly group classes led at YogaRenew’s headquarters in Hoboken, NJ with teacher MĂŠlie Purdon.
Try different styles and lineages of yoga.
Every style of yoga and every lineage of yoga has something different to offer. To grow your practice, itâs best to expose yourself to the various teachings that this ancient practice has to offer. If youâre used to power yoga, try taking yin classes and/or restorative classes. If youâre a vinyasa only yogi, try taking Iyengar yoga classes to learn more deeply about alignment and prop usage. The more perspectives you can gain from the different offerings of yoga, the more knowledge you have the opportunity of embodying. This will grow your overall understanding of yoga, and of yourSELF.
I could do all the handstands I wanted but it wasnât until I did an entire weekend dedicated to pranayama and restorative yoga that I learned what true relaxation was within the practice.
Parsva Bakasana, which is translated as Side Crow, is an arm balance. Parsva is translated as âsideâ and Baka is translated as âcraneâ or âcrow.â This pose is a revolved arm balance with the knee and outer thigh resting on the tricep. Itâs interesting that the pose is named âparsvaâ or âsideâ crow instead of âparivrttaâ or revolved crow. The Sanskrit translation provides some information that the âSideâ of the body is a key action required to work on the pose. In fact, lengthening the side before and even after deep twisting is a great way to approach revolved poses in general.
Arm balances, as a category of poses, develop lightness, strength, and agility in the entire body. Specifically, the wrists, arms, shoulders, abdomen, and back are toned and strengthened. Flexibility and mobility are required in the hips, shoulders, and spine. Additionally, these poses require mental focus, concentration, and coordination. Ultimately, in order to take flight, the body and mind need to operate in unison.
Side crow specifically requires spinal rotation, hip flexion, and upper body strength. When I sequence a class leading up to Side Crow I typically focus on side bending, twisting, and hip flexion. Poses like seated spinal twist, childâs pose, extended side angle, and revolved side angle are typically always included. These are essential poses that help teach the actions required to perform the pose.
In this sequence, we utilize poses like childâs pose, extended side angle, peaceful warrior, and gate pose lengthen and open the side body. The side body, the space from the outer hips to arm pits, is key when preparing for deep twisting. Revolved side angle and Ardha Matsyendrasana not only prepare the body for the deep twist required in side crow but also teach the placement of the upper arm across the outer thigh. In addition, almost all of the poses have a deep bend of the knee and hip which need to be maintained while twisting deeply before taking flight.
At this point you should be ready to work on side crow. Remember, especially when working on arm balances, that the essence of yoga is in the journey and the work, not in the end result. Start squatting down with the feet and knees together. When you are ready, start to twist and hook your elbow across the opposite knee and thigh. Place both palms flat, shift your weight over your hands and (if ready) take flight. Unwind and give the other side a shot.
We start the Wind Down portion of class with a couple backbends – Chatush Padasana and Setu Bandha Sarvangasana before moving towards final relaxation, Savasana.
Puttering/Warm-Up:
Sukhasana Forward Fold
Sukhasana Twist
Childâs Pose
Downward Dog
Standing Poses:
Warrior 2
Peaceful Warrior
Extended Side Angle
Prasarita Padottanasana
Parsvottanasana
Utkatasana
Balance Poses:
Tree Pose
Eagle Pose
Standing Twist:
Revolved Side Angle
Seated Poses:Â
Gate Pose
Ardha Matsyendrasana
Peak Pose:
Parsva Bakasana
Wind Down Postures (based on the peak pose):
Chatush Padasana
Setu Bandha Sarvangasana
Shoulderstand
Savasana
Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.
And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:
When I was in school we did this thing in gym class each year called the âPresidential Physical Fitness Challengeâ. It was a mix of activities that included push-ups, sit-ups, and some kind of race with chalkboard erasers.
I didnât mind most of it, but the bane of my existence was the âsit and reachâ activity where weâd sit without feet against this ruler thing and have to reach our arms forward into a forward fold shape and see how far past our feet we could go.
I always got -2 or worse⌠meaning 2 inches behind my feet. I was the leader of the Tight Hamstring Club growing up. Touching my toes felt like something that would never happen for me.
Yoga changed all of that. Within a few months of committed practice, I was able to touch my toes â it literally blew my mind.
And once I realized that this practice had the ability to increase my flexibility like that.. I started to wonder⌠âwhat else could be possible? A split maybe? One day?â
Spoiler alert: Hanumanasana, or a full split, did become possible for me one day.
But, itâs one of those poses that sometimes I feel great in and sometimes reminds me of that sit-and-reach challenge from my childhood days.
Itâs a pose that truly is an example of the yoga practice meeting you where your body is at on a specific day and a reminder that it may look very different than it did the day before or what it will look like in days to come.
The nice thing is, props can make all the difference with this pose. The use of blocks makes it possible to work on it no matter how close or far away from the floor your hips are.
The sequence below, of course, opens the hamstrings, but actually brings a lot of focus to the back hip flexor and psoas. So often the hamstrings get all of the focus in Hanumanasana classes, but I like to change it up sometimes and build a sequence that targets the opening of the hips as thatâs an often overlooked element that needs to happen in order for the hips to release towards the floor.
Puttering/Warm-Up
Supta Padaghustasana A
Anjenayasana
½ Split (Runners Lunge Stretch)
Pyramid Pose with blocks
Uttanasana with clasped hands
Sun Salutations
3-4 Rounds of Surya Namaskar A
Standing Poses
Warrior 2
Extended Side Angle (with hand outside of the ankle)
Triangle Pose
Ardha Chandrasana
Ardha Chapasana
Warrior 1
Parsvottanasana
Balance Pose
Padangusthasana A
Standing Split
Twist Pose
Revolved Triangle
Anjenayasana Twist
Peak Pose
Hanumanasana
Wind Down Poses
Reclinded Figure 4
Happy Baby
Supine Twist
Savasana
Have fun and let me know how it goes!
And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:
The Bhagavad Gita is a text you may hear yoga teachers talk about, but unless you take the time to study it with a scholar of the text, you probably havenât given it too much additional thought. At least thatâs how it was for me when I first started practicing yoga regularly! I absolutely loved learning about yoga philosophy and learning about how so much of the yogic teachings go beyond the physical practice. When I first read the Bhagavad Gita, I was actually really confused and I didnât understand how it related to yoga.
I took the time to study this text with different teachers and scholars who helped me unpack and understand its themes and the important messages it shares. I bring this up because Iâve seen so many people pick up a copy of Bhagavad Gita, read it, and walk away without fully understanding its messages. If you happen to find yourself in that situation, I encourage you to seek out classes and teachers who can help you unpack its messages. Hopefully, the information you find here can spark your interest or even clarify some questions you might already have.
As yoga teachers and practitioners of yoga, we eventually begin to seek guidance that transcends the physical aspects of yoga, and search for more ways to understand our mind and our soul. The Bhagavad Gita, an ancient Indian text which is a part of the larger epic of the Mahabharata, provides some of this guidance. It is made up of a dialogue between Arjuna, a warrior, and Lord Krishna, who serves as his charioteer and best friend. This conversation, set against the backdrop of a battle, can be unpacked as a way for us to understand and analyze the internal struggles we all face in our journey through life.
A Reflection of Our Inner Battles
One of the battles depicted from the Bhagavad Gita with Krishna as a chariot driver.
The setting of the Bhagavad Gita is significant. It takes place on a battlefield, which symbolizes the constant conflicts we encounter within ourselves, throughout our lives. Arjuna’s reluctance to fight at the beginning of the battle mirrors the hesitations and doubts as we face during the challenges in this lifetime. As humans, we are often faced with doing things we donât want to do and we sometimes are in a position where if we do nothing, the outcome could be much worse than the present situation. This is rough, but Bhagavad Gita addresses this concept and also offers wisdom on how to exist in this world while simultaneously living a yogic lifestyle and performing the duties needed.
Self-Realization
Bhagavad Gitaâs emphasis on understanding the self is at the core of yoga philosophy. Krishna explains to Arjuna that we are all souls, but we have bodies. In this present day, this concept can be understood by comparing our bodies to cars and trucks. The vehicle can take you from place to place, but youâre not that car or truck. In a similar way, we are a soul and we have a body. The body is like a vehicle for the soul. One day, the body will die, but the soul is eternal.
Dharma (Duty) and Yoga Ethics:
Krishna gives Arjuna a really big lesson on the importance of fulfilling dharma. Dharma can be understood as someone’s duty here on earth. Everyone exists for a reason and everyone has a specific purpose during their life. Through the practices of yoga, it may become more and more clear who you are and why youâre here.
I mentioned before that Arjuna didnât want to take part in the inevitable battle. This is important to note because Arjuana is a warrior and was born to be just that. The start of Bhagavad Gita is the first time in Arjuanaâs life where heâs questioning his life purpose and doesnât want to do what he was born to do. If there was ever a time in your life where you didnât know if you were doing what you were supposed to or if you questioned your role in your own life, you may be able to relate to Arjuanaâs dilemma.
Karma Yoga: The Yoga of Action
The concept of Karma Yoga, or the path of selfless action, is central to Bhagavad Gitaâs teachings. Krishna advises Arjuna to perform his duty without attachment to the results. This principle is essential in yoga practice, where the focus is on the act of practicing rather than the end goal. Itâs more important to perform an act in the proper mood, without worrying about or seeking a specific outcome.
Bhakti Yoga
Bhakti Yoga, or the yoga of devotion, is eventually introduced. If youâve ever woken up in the morning and thought âWhat can I do for the world today?â vs âWhat can the world do for me?â youâve already started to scratch the surface of what Bhakti Yoga Is. It can be understood as the path of devotion to a greater, higher good or a greater higher truth.
Jnana Yoga
Bhagavad Gita also explores Jnana Yoga, the path of wisdom and knowledge. Krishna imparts profound spiritual knowledge to Arjuna, much as a yoga teacher imparts knowledge to students. This knowledge goes beyond the physical postures to encompass the understanding of the self, the universe, and the connection between the two.
The Role of the Yoga Teacher
As yoga teachers, itâs important to cultivate qualities of guiding, supporting, and sometimes challenging your students. You may find that you are called to help them navigate not only the physical aspects of yoga but also the emotional and spiritual journey. Your teachings will inspire students to explore their inner worlds, confront their fears, and find their unique path to self-realization. The role of the teacher is an important one and you can see that dynamic played out throughout this beautiful text.
Integrating Bhagavad Gitaâs Teachings into Yoga Classes
Throughout your studies of yoga philosophy, you may hear how Bhagavad Gita is one of the most relatable texts because it teaches you how to live a yogic lifestyle while also providing profound wisdom on how to live in this material world. There are a lot of ancient and classical texts that often talk about concepts like renunciation, leaving behind all material items and going into the woods, and constant practices to leave the body and connect to the soul. These concepts arenât really conducive to the modern times we live in and it can be a bit difficult to navigate ways to incorporate the teachings of yoga into your already busy life.
Tending to your Personal Practice
As yoga teachers, personal practice and study of texts like the Bhagavad Gita are so important. They not only deepen understanding of the soul and the self, but also authentically enrich your teachings. Your journey through the Gitaâs verses can become a wellspring of inspiration and wisdom for our students.
Books
As I mentioned before, the text can be a bit confusing and dense during first read, but here are some suggested texts and books to help on your journey:
In todayâs world, where yoga is often seen primarily as physical exercise, the Bhagavad Gita reminds us of the deeper dimensions of this practice. It offers a holistic view of yoga as a path to self-realization, ethical living, and spiritual growth. Its teachings encourage readers to view the practice as a journey towards inner harmony, peace, and understanding.
Bhagavad Gita serves as a compass for yoga teachers and practitioners. Its teachings guide readers to navigate the complexities of life with grace, understanding, and balance. As you continue to explore and share this ancient wisdom, remember that each asana, each breath, and each moment of stillness is an opportunity to embody the profound lessons of Bhagavad Gita, finding within them the strength, serenity, and insight to journey through life with an open heart and a clear mind.
Purvottanasana, is translated as, “an intense stretch of the front of the body,” but often referred to as reverse plank. Purvo translates as east, which refers to the front body and Uttana is translated as intense stretch. Purvottanasana is a supine backbend meaning the front body is facing upward, similar to Urdhva Dhanurasana or Supta Virasana.These backbends have a different orientation then the prone backbends like Salabhasana or Dhanurasana in which the front of the body is facing downwards towards the floor.
Generally speaking, practicing backbends rejuvenate the spine, and develop physical strength and vitality to the entire body. They are mentally uplifting and keep the mind sharp and alert. Specifically, Purvottanasana strengthens the wrists, arms, shoulders and back as well as the ankles and hamstrings. It also improves mobility of the spine and shoulders and opens and stretches the pelvis and chest. This intense opening of the front body reduces fatigue and boosts the spirits.
Purvottanasana is considered a basic backbend as it teaches students how to extend the spine properly as they gain the strength and flexibility required for more advanced backbends. In this sequence, we focus on lifting both the pelvis and the chest with the support of the back body. The opening of the pelvis comes from the thigh bones moving back while simultaneously moving the tailbone forward and down. This creates opening in the pelvis and stability in the lumbar spine. The opening of the chest also comes from the shoulder blades moving in and down, which lifts the back ribs and opens the heart. Ultimately, the entire front body is open and spacious with the support of the entire back body underneath.
In this sequence, we start with poses like sukhasana twist, reverse table top, and paschima baddhanguliyasana, that move the upper arm bones back to lift the corners of the chest. This is a key action that supports the opening of the front body because it allows the shoulder blades to press into the back ribs thereby lifting the heart. The standing poses, in general, open the body in all directions, but the focus while practicing should be on the integration of the tailbone and shoulder blades from the back body to the front body. Next, we move to the wall to work on handstand and forearm stand. Even though the arms are overhead, not behind the torso as in Purvottanasana, the actions of the legs, tailbone, torso, and upper back are similar to the actions required to perform Purvottanasana.
We are now prepared to work on Purvottanasana. Combining the actions learned in the various poses prior, the opening of the pelvis and chest should be familiar. Sit in Dandasana, with your hands by your side, fingers facing forward. Bend your knees and lift your hips as high as possible. Draw your shoulder blades in and lift your chest. If possible, extend the legs one at a time. Stay for a few breaths and come down. Repeat one or two more times.
Winding down after Purvottanasana, we start with Bharadvajasana, a seated spinal twist to neutralize the spine after backbending. Halasana also helps open the back after deep back bending which is why it is included before Shoulderstand and eventually towards final relaxation, Savasana.
Puttering/Warm-Up:
Sukhasana Twist
Dandasana
Reverse Table Top
Downward Dog
Tadasana w/ Urdhva Baddhanguliyasana
Utkatasana w/ Paschima Baddhanguliyasana
Sun Salutations:
3-4 Rounds
Standing Poses:
Warrior 2
Extended Side Angle
Trikonasana
Utkatasana
Warrior 1
Parsvottanasana w/ Paschima Namaskar
Prasarita Padottanasana C
Balance Pose:
Warrior 3
Invert:
Handstand
Forearm Stand
Peak Pose:
Purvottanasana
Seated:
Bharadvajasana
Janu Sirsasana
Wind Down:
Halasana
Shoulderstand
Savasana
Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow Patrick Franco and @yogarenewteachertraining on Instagram and if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:Â
As a new yoga teacher, it can feel overwhelming as you begin to teach your own classes. You could be experiencing a variety of emotions across the spectrum as you enter into this new chapter of your life. Teaching yoga, and teaching in general, could be brand new for you. New things tend to push us outside of our comfort zone and with that could come a level of discomfort, learning, and growth. What follows though could be a fulfilling career sharing a practice you love. Here are some tips as you navigate through the beginning stages of being a yoga teacher.
1. Keep tending to your own practice
This is the first tip because it is so important. Your learning does not stop after teacher training. As humans we are meant to continue to evolve, which means that our level of growth and therefore our teachings should evolve and deepen as we do the same. Yoga is meant to guide us through the layers of our being to realize the true self. If we do not continue through the study, practice, and application of yoga (all 8 limbs) our teachings will become monotonous. Furthermore, our well of inspiration will most likely dry up. Tending to your own practice both with teachers, coaches, mentors, peers, and on your own will keep the learning, growing, and giving going.
2. Take the sub opportunities
Do not shy away from sub opportunities. Most new teachers start by subbing classes. This is helpful for you as the teacher to practice what you learned in your 200 Hour YTT and to connect with the studioâs clientele. It is also beneficial for the owners/managers of the studio to see if you are a good fit for the community as a teacher, and it is an opportunity for the clients of the studio to begin to get to know you (you will need people to attend your class once you are a regular teacher on the schedule). While subbing a class can bring up a plethora of emotions, it generally cannot be avoided. It is helpful and actually necessary for all parties involved.
3. Continue to practice your teaching skills
Just because you have finished your teacher training does not mean that you should stop teaching to your family, friends, co-workers and anyone who you have the ability to teach! Teaching is a skill like any other, and when you stop practicing the skill can become forgotten. I recommend trying to find sub opportunities right away once you finish your training if you are intending to teach. For a variety of reasons, that may not happen so you must continue to practice. Even if you are actively subbing classes, it may not be frequent or consistent so continuing to practice your teaching skills is a must.
4. Remind yourself that itâs okay to make mistakes
Youâre not perfect and that is OKAY. You might forget part of your sequence, you might mess up the rights and lefts, your music may stop in the middle of class, or you may not say a cue as clearly as you wished. Remind yourself that it is all part of the process. Every single person makes mistakes in all fields. I can assure you that most yoga teachers have done all of the above, even with experience. Mistakes are how we learn and in fact, how we get better.
5. Accept that you are a beginner
It could be easy to wish that you were years down the line having gotten over the nerves of being a new teacher with a flourishing clientele and career. But wishing you were somewhere else other than where you are now is a waste of time. You can envision it and accept that you are a beginner. Why not choose to be grounded in where you are right now? Stepping into this and owning this will help you teach from an authentic place at any point in your teaching career. You might as well start now.
Parivrtta Parsvakonasana, aka Revolved Side Angle Pose, is a standing revolved pose. Standing poses as a category of poses are very diverse in the way in which they open the body. There are open standing poses like Warrior 2 and Triangle Pose, closed standing poses like Warrior 1 and Pyramid Pose, and revolved standing poses like Revolved Triangle and Revolved Side Angle. Generally speaking, consistent practice of standing poses provide strength and mobility to the ankles, legs, knees, hips, back, shoulders, and neck. They teach precision in movement which is directly applicable to our modern life in the way we sit, stand, and walk. In addition, revolved standing poses improve circulation, aid digestion, and benefit the spine.
When practicing revolved poses, the challenge is often finding the physical space necessary in order to twist and turn the spine comfortably. One way we can try to create more space is by lengthening the spine before twisting. Lengthening along the front and sides of the torso can help create the additional space needed to twist more deeply. Additionally, many students find breathing deeply in revolved standing poses to be a challenge. Creating more space in the torso while twisting can help you breathe more deeply and smoothly. Breathing deeply while twisting is essential to keeping a quiet mind in this introspective and nourishing pose.
For this sequence, in preparation for the deep twist, we focused on lengthening the side body. In general side bending and side lengthening is great for preparing for deep twisting and can even be used as a counter pose to deep twisting. During Puttering, poses like seated side bending, Child’s Pose, and Thread the Needle lengthen and extend the front and sides of the torso. When we move into the Standing Pose section we explore poses like Warrior 2, Peaceful Warrior, Gate Pose, and Extended Side Angle that are bent leg standing poses that also lengthen the side body. These poses specifically teach many of the principles of alignment needed later in Revolved Side Angle.
We also typically practice the âopenâ version of a pose before practicing the revolved version (in this case, Extended Side Angle). In the Balance and Twist Sections of class, we work on Tree Pose and Revolved Chair Pose which both lengthen the sides and begin to turn the trunk. By now, you should now be ready to practice this deep standing twist: Revolved Side Angle. Remember, to create length first before twisting and to breathe deeply and slowly. Stay for 5 breaths on each side.
Winding down after this pose we transition to the floor in Downward Facing Dog which opens the body fully and provides some necessary abdominal space. Once we get to the floor, we take advantage of all the side body lengthening in Janu Sirsasana, Head to Knee Pose, which is a seated forward fold before transitioning to our back for Bridge Pose. In Bridge Pose we get to counter the forward folding with spinal extension before transitioning into Savasana, final relaxation.
Puttering/Warm-Up:
Sukhasana Side Bend
Sukhasana Twist
Child’s Pose
Thread the Needle
Downward Dog
Tadasana w/ Urdhva Baddhanguliyasana
Sun Salutations:
3-4 Rounds
Standing Poses:
Warrior 2
Peaceful Warrior
Extended Side Angle
Gate Pose
Chair Pose
Balance Pose:
Tree Pose
Twist Pose:
Revolved Chair
Peak Pose:
Revolved Side Angle
Transition:
Downward Dog
Child’s Pose
Seated Poses:
Bharadvajasana
Janu Sirsasana
Wind Down:
Bridge Pose
Reclined One Knee to Chest
Savasana
Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @patrickfrancojr and @yogarenewteachertraining on Instagram.
And, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, enter your email below to grab our FREE guide:
We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. By clicking âAccept Allâ, you consent to the use of ALL the cookies.
This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.
Cookie
Duration
Description
cookielawinfo-checkbox-analytics
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics".
cookielawinfo-checkbox-functional
11 months
The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".
cookielawinfo-checkbox-necessary
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary".
cookielawinfo-checkbox-others
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Other.
cookielawinfo-checkbox-performance
11 months
This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".
viewed_cookie_policy
11 months
The cookie is set by the GDPR Cookie Consent plugin and is used to store whether or not user has consented to the use of cookies. It does not store any personal data.
Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features.
Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.
Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc.
Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. These cookies track visitors across websites and collect information to provide customized ads.
â Melanie Rodriguez, Yoga Teacher
 â Lisa Bermudez, Yoga Teacher and Ayurveda Coach
 â Lindsay Monal, Yin Yoga Teacher and Sound Healer
