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Hanumanasana Sequence PDF with all the poses

Hanumanasana

By Yoga Asana, Yoga Teachers

When I was in school we did this thing in gym class each year called the “Presidential Physical Fitness Challenge”. It was a mix of activities that included push-ups, sit-ups, and some kind of race with chalkboard erasers.

I didn’t mind most of it, but the bane of my existence was the “sit and reach” activity where we’d 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 – 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… “what else could be possible? A split maybe? One day?”

Spoiler alert: Hanumanasana, or a full split, did become possible for me one day.

But, it’s one of those poses that sometimes I feel great in and sometimes reminds me of that sit-and-reach challenge from my childhood days.

It’s 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 that’s 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:

Bhagavad Gita book

The Bhagavad Gita

By Yoga Philosophy

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 haven’t given it too much additional thought. At least that’s 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 didn’t 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 I’ve 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

Bhagavad Gita battle scene with Krishna as a chariot driver

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 don’t 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 Gita’s 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 you’re 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 you’re here.

I mentioned before that Arjuna didn’t 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 Arjuana’s life where he’s questioning his life purpose and doesn’t want to do what he was born to do. If there was ever a time in your life where you didn’t 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 Arjuana’s dilemma.

Karma Yoga: The Yoga of Action

The concept of Karma Yoga, or the path of selfless action, is central to Bhagavad Gita’s 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. It’s 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 you’ve ever woken up in the morning and thought “What can I do for the world today?” vs “What can the world do for me?” you’ve 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, it’s 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 Gita’s Teachings into Yoga Classes

Bhagavad Gita - Talks Between The Soul And God

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 aren’t 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 Gita’s 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:

Podcasts

There is also one particular podcast that I feel does a phenomenal job breaking down the ancient text Bhagavad Gita through a modern-world lens:

In today’s 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.

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Patrick Reverse Plank Blog Sequence

Reverse Plank Yoga Class Sequence

By Yoga Teachers

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: 

Mel Rodriguez, yoga teacher, holding up Trevor Vaughan (yoga student) in a headstand on a blue yoga mat in front of full length windows

5 Tips for New Yoga Teachers

By Yoga Teachers

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

Supported fish with bound angle pose

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

A woman in a purple top and purple leggings subbing a yoga class with students sitting around her taking notes

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 studio’s 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

A male yoga teacher continuing to practice his yoga skills by instructing a student to get into tree pose

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 it’s okay to make mistakes

 

Mel Rodriguez, yoga teacher, falling out of a yoga pose in the woods to show it's okay to make mistakes

You’re 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

Mel Rodriguez, yoga teacher, in Warrior II pose in the woods

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.

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Revolved Side Angle Vinyasa Yoga Sequence PDF with a person doing all of the prep poses, listed with the Sanskrit and English name underneath

Revolved Side Angle Yoga Sequence

By Yoga Asana, Yoga Teachers

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 “open” 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:

Forearmstand yoga class sequence with graphics of a yogi doing each of the supporting poses with both the English and Sanskrit names underneath

Forearmstand Yoga Class

By Yoga Asana, Yoga Teachers

Forearmstand – or Pincha Mayurasana – is, in my humble opinion, the most challenging inversion to practice.

Now here me out on this…

The reason I feel this way is that it requires a lot of upper body + core strength but also needs a lot of flexibility and opening through the shoulders in order to setup the alignment of the pose.

It’s a pose that is really an example of the need for both strength and stretch.

The wonderful thing about this pose is that there are lots of ways to work on it for beginners (hi dolphin pose!) and ways to incorporate props to help make the pose feel more stable.

The key with sequencing classes for this pose is incorporating lots of side body opening, shoulder opening, and core stabilizing poses that integrate the whole core– abdominals and back.

And, of course, having a playful attitude goes a long way for making your students comfortable to try this pose.

Have fun and let me know how it goes!

Forearmstand Vinyasa Yoga Sequence:

Puttering/Warm-Up:
Anjenayasana with hooked thumbs
Tadasana with gomukasana arms
Forearm plank
Sphinx pose

Standing Poses:
Warrior 2
Extended Side Angle (with hand outside of the ankle)
Triangle Pose
Ardha Chandrasana
Warrior 1
Devotional Warrior

Balance Pose:
Eagle Pose
Warrior 3

Twist Pose:
Revolved Extended Side Angle

Peak Pose:
Forearmstand

Wind Down Poses:
Tarasana
Paschimottanasana
Supine Twist

Savasana

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:

A woman in a white tank-top cooking an Ayurvedic meal on a kitchen counter with grapefruits, tea and a plant in front of her.

3 Ayurveda Tips for the Holidays

By Lifestyle & Wellness

Ayurveda is a 5,000 year old science that is often referred to as the science of life and also the sister science to yoga. It can be understood as the study of all of the qualities you see around you and how they interact with you.

Ayurveda teaches that you are born with a specific and beautiful blueprint that’s unique to you. Therefore the food, drinks, and activities that bring you to balance may create an imbalance for someone else. You need to notice your own personal rhythms, tendencies, and what brings you bliss.

Everything on earth, including you and everyone around you, is made up of the elements fire, water, earth, air, and ether (or space). These elements come together to create the three doshas. Pitta dosha is made of fire and water. Vata dosha is made of air and ether. Kapha dosha is made of earth and water. The doshas oversee many things in this world, including the seasons!

Ayurveda and The Holidays

The holiday season can range from stressful to exciting and from fulfilling to depleting. Depending on what you are currently experiencing in your mind, body, and heart, the doshas will show up in various ways. Let’s take a look at each of the doshas and how you can find and maintain balance this holiday season.

Understanding Vata’s Mobility

Late fall and winter, which make up most of the holiday period in some parts of the world, is typically aligned with vata season. This season is characterized by qualities of cold, light, dryness, mobility, and subtlety. Vata, made up of air and ether, governs movement and change in your body and mind. A vata imbalance can manifest as restlessness, anxiety, and physical dryness, which during the holidays, might translate into feelings of overwhelm, erratic schedules, and dietary irregularities.

Tips for Balancing Vata:

  1. Favor warm, moist, and hearty meals during this time as they can provide the much-needed grounding energy. Think of nurturing soups, stews, and warm beverages. These foods counteract the cold and dry nature of vata, bringing comfort and stability during the holiday hustle.
  2. Establish a routine. Regularity is key to balancing vata. Maintaining a consistent schedule for sleeping, eating, and self-care can greatly mitigate vata’s erratic nature, which often gets amplified during the holiday season’s irregularities. Try to wake up, go to bed, and have meals at the same time each day. Even if you can only do one of those things at the same time, it will be incredibly beneficial.
  3. Embrace mindful practices: Integrating calming activities like meditation, grounding yoga, or pranayama, particularly during vata times (2pm-6pm and 2am-6am), is helpful. These practices offer a sense of calm, centering the mind and body, and countering the scattered energy characteristic of imbalanced vata.

Pitta’s Fire of Passion

While vata may dominate the holiday season, the holidays also have a way of igniting the fiery element of pitta, which is the dosha of transformation and is composed of fire and water. This can manifest as a passionate drive to create the perfect holiday experience, potentially leading to stress and burnout. You may also see pitta manifest as family or work drama, extreme emotions, and heated arguments.

Tips for Balancing Pitta:

  1. Cool it down and try to relax! It’s important to take time during holiday preparations to relax and to literally cool down. Engage in activities that soothe the soul, like leisurely nature walks, listening to calming music, or enjoying quiet moments of reflection. Diffuse essential oils like rose or lavender and favor movies that soothe the heart (try to avoid those action movies!)
  2. Eat mindfully. The holiday season often brings with it a temptation for spicy and hot foods that can aggravate pitta. Opting for cooling and nourishing alternatives can help balance Pitta’s intensity. Focus on consuming foods that are sweet, bitter, and astringent.
  3. Practice patience and compassion towards yourself and towards others. The holiday rush can test your patience. It’s a time to cultivate compassion and patience, both towards oneself and others. Remember, the essence of the holidays is not perfection, but connection and joy. Write out gratitude lists, take the time to tell loved ones how you feel, and remember to savor the sweet moments as they come.

Kapha’s Stability

Kapha, constituted of earth and water, brings qualities of stability, nourishment, and care, which are essential during the holiday season. However, excessive indulgence in heavy foods and a sedentary lifestyle can disrupt Kapha balance.

Tips for Balancing Kapha:

  1. Stay active! Regular physical activity, which counteracts kapha’s tendency towards sluggishness, is crucial. This could be as simple as a brisk walk, a fun dance session, or any form of exercise that invigorates the body. According to Ayurveda, taking at least 100 steps after each meal can help stoke the digestive fire and move stagnant energy. 100 steps isn’t a lot! Try to get in the habit of cleaning up your dishes after you eat or tidying up something at home or at work.
  2. Choose foods that don’t weigh you down. The holidays can bring food choices that are heavy and rich. Remember, most things are okay in moderation, but if you’re already feeling heavy, avoid foods with those same qualities. Incorporate spices like ginger and Remember, being more mindful of portion sizes and avoiding overeating are key during the holiday feasts.
  3. Cultivate joy and connection! Kapha thrives on love, connection, and emotional stability. Engaging in activities that foster these, like spending quality time with loved ones or participating in community events, can nourish kapha. If you aren’t able to spend physical time, try writing letters or making phone calls to the people you love and miss. Connection is key!

Some of the most simple practices in Ayurveda can be the most transformational. You don’t have to completely change your entire lifestyle to experience benefits. Many of the practices are about happiness and fulfillment and enjoying the time you have here during this lifetime. They connect us to the elements around us and provide us with the tools we need to experience them in a loving and blissful way.

When you understand nature, your body, and your rhythms, you can embrace what’s happening and celebrate everything your beautiful body is capable of and all that it does for you. So much of this practice is about paying attention and diving deeper into what makes you smile and what makes you excited to move through this life.

Ayurveda teaches us to do all things with love. When you can embody this concept, you can find ways to come back to balance and inspire others to do the same. The holiday season, with its delightful yet chaotic nature, presents an ideal opportunity to practice Ayurvedic principles for maintaining balance and wellness. By understanding and nurturing the doshas (Vata, Pitta, and Kapha) you can approach this festive period with mindfulness, joy, and deep nourishment.

These Ayurvedic tips are not just practices but a lifestyle approach, guiding you through the holidays with health, harmony, and a heart brimming with festive cheer. I used to think Ayurveda was similar to a fad diet or program, but it’s actually the complete opposite. It’s a lifestyle that leads us back to the realization that we are loving beings meant to connect to love within ourselves and this beautiful world around us.

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Shoulderstand yoga sequence PDF

Shoulderstand Yoga Class Sequence

By Yoga Asana, Yoga Teachers

Sarvangasana, aka Shoulderstand, is often referred to as the Queen of all Poses. Inverted postures in general revitalize the entire system. Shoulderstand specifically has many wonderful benefits when practiced consistently and with care. Even though the posture is physically challenging, the pose is therapeutic in nature and has many qualities that help quiet the mind, calm the nervous system, reduce stress and anxiety, improve sleep, quell fatigue, and support overall immune health. Physically, Sarvangasana stretches the neck and shoulders, strengthens the upper back, and tones the legs. It’s a full body pose.

Even though this pose has a great many benefits, it should be practiced with precision and care. The proper position of the head, neck and shoulders are essential for practicing this pose safely.
Even though “classically” this pose is practiced without the use of props, it is helpful to utilize 2 or 3 blankets to lift the shoulders which reduces the amount of flexion in the cervical spine. This enables students to support the weight on the shoulders, as the name suggests, instead of the neck. Practicing Sarvangasana in this way can greatly reduce the risk of injury. In addition, utilizing props can reduce the amount of strain or tension while practicing the pose which can enhance the therapeutic benefits that were discussed earlier.

For this sequence, we look to prepare the body for Sarvangasana by opening the back and shoulders, straightening and extending the legs fully, while remaining mentally clear and quiet. During puttering the focus is on shoulder mobility. Poses such as Urdhva Baddhanguliyasana , Paschima Baddhanguliyasana, and gomukhasana start to move the arms in various positions. Standing poses like Trikonasana, Parsvottanasana with Paschima Namaskar, and Prasarita Padottanasana C emphasize straightening the legs with various arm and shoulder movements. As we transition towards the floor, the seated twist Bharadvajasana with bind is a fantastic pose that opens the chest, back, and shoulders. Lastly, before moving towards Sarvangasana, we practice Setu Bandha Sarvangasana, also known as Bridge Pose, which is the perfect pose to help set up of Shoulderstand. It includes many of the essential alignment points and key actions without the students having to fully invert.

The idea is to keep the mind quiet and equanimous, while the body works to maintain lightness as it ascends upward.

Puttering/Warm-Up:

  • Sukhasana Forward Fold
  • Sukhasana w/ Twist
  • Downward Dog
  • Tadasana w/ Urdhva Baddhanguliyasana
  • Tadasana w/ Paschima Baddhanguliyasana
  • Tadasana w/ Gomukhasana Arms

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Triangle
  • Extended Side Angle
  • Warrior 1
  • Utkatasana with Interlaced Palms Behind Back
  • Parsvottanasana with Pascima Namaskar
  • Prasarita Padottanasana C

Balance Pose:

  • Warrior 3

Twist Pose:

  • Revolved Triangle

Seated Poses:

  • Bharadvajasana w/ Bind

Backbend:

  • Salabhasana

Wind Down Poses:

  • Bridge Pose

Peak Pose:

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.

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:

A dark-haired, young female yoga student giving a hands-on assist to the senior yoga teacher, tattooed male, Ronen Kauffman

Ashtanga vs. Vinyasa Yoga

By Yoga Asana

All around the world, millions of people have embraced yoga as a path to physical, mental, and spiritual well-being. Two popular and influential yoga styles that have gained attention in recent decades are Vinyasa Yoga and Ashtanga Yoga.
Let’s take a deep dive into the origins, history, and philosophies of these two styles, explore how they found their way to the West, highlight key teachers, and clarify the comparison between Ashtanga Yoga’s asana practice and the comprehensive eight-limbed path of yoga outlined in The Yoga Sutras of Patanjali.

Origins and History

Vinyasa Yoga, often described as a flowing and dynamic style of yoga that syncs the breath to the movement, has roots in the ancient practice of Hatha Yoga, which originated in India thousands of years ago. However, the Vinyasa Yoga that we practice today has been shaped by influential figures over time.

One of the most prominent individuals responsible for popularizing Vinyasa Yoga in the West is Sri T. Krishnamacharya. Often referred to as the “father of modern yoga,” Krishnamacharya’s teachings laid the foundation for many contemporary yoga practices. His innovative approach to adapting traditional yoga practices to suit the modern world greatly influenced several Western yoga instructors, including B.K.S. Iyengar and Pattabhi Jois.

Ashtanga Yoga has a more structured and recent history. It was systematized by K. Pattabhi Jois in the early 20th century. Jois, a student of Krishnamacharya, developed the Ashtanga Yoga system based on the ancient text known as the Yoga Korunta. This style of yoga places a strong emphasis on the synchronization of breath and movement, as well as a specific sequence of postures, making it a disciplined and demanding practice.

The Class Structures

The main difference between Ashtanga and Vinyasa Yoga lies in their structure and approach to practice:

Ashtanga Yoga

Structured Sequence: Ashtanga Yoga follows a specific and unchanging sequence of postures in each class. There are different series (Primary, Intermediate, etc.), and practitioners progress through these series as they advance in their practice. The sequence is set and typically does not deviate from the set sequence.

Set Breath and Movement: In Ashtanga, there is a strong emphasis on synchronizing each movement with a specific breath count. This synchronized breath and movement creates a meditative flow and consistency in the practice.

Physical Intensity: Ashtanga Yoga is known for its physical intensity and challenging poses. It requires strength, flexibility, and stamina to progress through the series.

Traditional and Structured: Ashtanga Yoga is deeply rooted in tradition and maintains a structured and disciplined approach to practice. The emphasis is on consistency and sticking to the traditional system.

Self-Practice: In traditional Ashtanga, students often practice in a Mysore-style setting, where they perform the sequence at their own pace, and the teacher provides individual guidance and adjustments.

Vinyasa Yoga

Varied and Creative Sequences: Vinyasa Yoga is more flexible in terms of sequencing. While there are common elements like sun salutations, the specific poses and their order can vary from class to class and teacher to teacher. Vinyasa classes often allow for creative and diverse sequences and classes often build to a peak pose, or a focus.

Breath and Movement: Like Ashtanga, Vinyasa Yoga also emphasizes the synchronization of breath and movement, but the exact breath count may not be as rigidly defined as in Ashtanga. There is room for variation and adaptation.

Customization: Vinyasa classes are often tailored to the needs and levels of the students. Teachers may offer modifications and variations to suit different practitioners, making it more accessible for beginners and adaptable for experienced yogis.

Creative Expression: Vinyasa Yoga encourages creativity in sequencing and teaching. Teachers may incorporate various styles and influences into their classes, resulting in a more diverse and ever-evolving practice.

Group Classes: Vinyasa classes are typically held in group sessions, where the teacher guides students through the practice with verbal cues and demonstrations. It’s a shared experience in a class setting.

The main difference between the physical Ashtanga and Vinyasa Yoga practices may be the structured and sequence of poses in Ashtanga, versus the more varied and adaptable sequencing of Vinyasa. Ashtanga is known for its strict connection to tradition and physical intensity, while Vinyasa offers greater flexibility, creative expression, and a broader range of modifications to accommodate different people. Both styles have their unique appeal, and the choice between them usually depends on a person’s personal preferences and goals in their own yoga practice.

Clarification of The Eight-Limbed Path

When you’re learning new Sanskrit words, it can sometimes be confusing! The physical Ashtanga Yoga practice is different from the Eight Limbed Path outlined in The Yoga Sutras of Patanjali. The Yoga Sutras of Patanjali are like a special guidebook for people who practice yoga. It provides a guide towards wisdom that may help people connect more deeply to their minds and bodies. “Ashta” means “eight” and “anga” means “limb” or “path.”
Ashtanga Yoga philosophy revolves around the eight limbs (ashtanga), each serving as a step toward self-realization. These limbs encompass ethical principles (yamas and niyamas), physical postures (asana), breath control (pranayama), sense withdrawal (pratyahara), concentration (dharana), meditation (dhyana), and ultimate enlightenment (samadhi).
The philosophy emphasizes that the true practice of yoga occurs within, transcending the physical realm. It guides individuals toward ethical living, mastery of the mind, and a deep connection with the self. Ashtanga Yoga philosophy, in alignment with broader yogic principles, seeks to liberate individuals from the cycle of suffering and attachment. It aims to awaken a profound sense of inner peace and contentment.

Ashtanga Yoga: Physical Asana Classes

When you step into the physical Ashtanga Yoga asana class, you enter a realm primarily focused on the third limb of the eightfold path – asana. An Ashtanga Yoga class that you might take at a studio will be focused on the physical practice and won’t necessarily involve the teacher guiding you through a class on philosophy. You will move your body!

Philosophy and Vinyasa and Ashtanga Yoga Asana Classes

It’s crucial to recognize that the physical practice of both styles of yoga can serve as a bridge to deeper philosophical understanding. The disciplined and structured nature of the asana classes can bring about qualities such as patience, discipline, and self-awareness, which are integral to the entire journey of yoga!

For many yoga practitioners, the physical practice provides a tangible entry point into the broader world of yoga philosophy. As you deepen your asana practice, you may become curious about the ethical principles (yamas and niyamas), dive into meditation and pranayama, and ultimately seek out a more profound connection with your inner self.

It’s All Yoga!

Vinyasa Yoga, with its fluid and creative sequences, can feel like a dance. It’s a practice that celebrates diversity and adaptability. Here, the asanas, or yoga postures, are like pieces of a puzzle, and each class may put those pieces together differently. This variety keeps the practice fresh and exciting, allowing practitioners to explore new movements and challenges regularly.
Ashtanga Yoga, on the other hand, offers a structured and traditional approach. The sequence of postures is fixed, providing a consistent framework that practitioners follow as they advance through the series. This structure fosters discipline and dedication, as it requires commitment to mastering each pose before progressing to the next.

Despite their differences, both Vinyasa and Ashtanga Yoga share a common goal – to unite body, mind, and spirit. They offer pathways to physical well-being, mental clarity, and self-discovery. Both practices emphasize the importance of breath, mindfulness, and the mind-body connection. Both styles can lead to a deeper understanding of yoga’s philosophical principles. Whether you’re flowing through Vinyasa sequences or navigating the structured series of Ashtanga, you have the opportunity to explore the deeper philosophy that runs through both styles.

The choice between Vinyasa and Ashtanga Yoga comes down to personal preference and goals. Vinyasa offers creativity and adaptability, making it accessible to a wide range of practitioners. It’s an ideal choice for those who enjoy diversity and spontaneity in their practice.

Ashtanga Yoga, with its structured and disciplined approach, appeals to individuals seeking a clear path to progress and physical challenge. It’s a practice that rewards dedication and persistence with a profound sense of accomplishment.

No matter which path you choose, remember that both Vinyasa and Ashtanga Yoga are tools for self-discovery and growth. Whichever practice you step onto, it’s the journey that matters most. So, whether you’re gracefully flowing through Vinyasa sequences or diligently progressing through the Ashtanga series, know that both paths lead to the same destination – a deeper connection with yourself and the world around you. Yoga, in all its forms, offers a gift of transformation, and the choice of style is your unique expression of that journey.

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Revolved Headstand yoga sequence PDF including all the prep poses leading toward Revolved Headstand

Yoga Sequence to Parsva Sirsasana (Revolved Headstand)

By Yoga Asana, Yoga Teachers

Working on headstand, or Sirsasana in Sanskrit, is something many yoga students in asana classes love to do…

I remember when I first started doing yoga, I would look at the people effortlessly going into headstand in the middle of the room and think, “maybe one day!”

In a Level 2 class, you may end up with many students who have a strong headstand practice and even though it’s always a fun pose to work on, sometimes it’s nice to offer a headstand variation so those students have a new place to work within the pose.

Enter Parsva Sirsasana (Revolved Headstand)!

This pose takes Sirsasana and adds a twist of the trunk, which brings in extra challenge both physically and mentally as well.

The great thing is you can build a sequence around this Sirsasana variation but also give your students the option to work on regular Sirsasana A or even headstand prep – making it great for an open-level class where you know some more advanced practitioners may show up.

The key with building this sequence is focusing on poses that stabilize and strengthen the shoulder girdle and muscles of the upper back while also incorporating twisting elements to help students find the turn of the trunk while upside down.

Have fun and let me know how it goes!

Puttering/Warm-Up:

  • Child’s pose with blocks (elbows on blocks to open shoulders)
  • Sukasana with side body stretch
  • Anjenayasana
  • Low lunge twist
  • Parsvottanasna with blocks

Sun Salutations: 3-4 Rounds

Standing Poses:

  • Warrior 2
  • Triangle Pose
  • Extended Side Angle (with hand outside of the ankle)
  • Warrior 1
  • Parsvottanasana

Balance Poses: Eagle Pose and/or Standing Split

Twist Pose: Revolved Extended Side Angle

Peak Pose: Parsva Sirsasana (Revolved Headstand)

Wind Down Poses:

  • Pavritta janu sirsasana
  • Paschimottanasana
  • Bridge pose
  • Supine twist

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: