Astavakrasana, which is translated as 8-angle pose, is named after Astavakra, a sage that was cursed at birth to be born with 8 bends or angles in his body. Despite his physical disabilities, Astavakra became a great scholar and spiritual teacher. He was appointed the preceptor of King Janaka, who was the father of Sita (the perfect wife). His curse was later lifted, and his body straightened, as his prowess grew after defeating a court scholar in a philosophical debate.
The pose is a complex and challenging arm balance, and as its name suggests, consists of 8 bends in the body – the wrists, elbows, hips, and ankles. As with all arm balances, they require a mix of mental focus, concentration, and coordination. Additionally, Astavakrasana physically requires spinal extension and rotation, scapular abduction, elbow flexion, hip flexion and adduction.
As you can imagine, sequencing for Astavakrasana needs to account for all of the different actions required to work on the pose. This is a sequence that needs to be put together thoughtfully and mindfully to give students the best chance for success.
In this sequence, poses such as Chaturanga Dandasana teaches spinal extension and elbow flexion. Warrior 2, extended side angle, and child’s pose, prepare the body for the deep bend of the knee required to get the leg over the shoulder. Poses like Gomukhasana and Garudasana allow for scapular abduction. Lastly, spinal rotation is accomplished in revolved side angle and Ardha Matsyendrasana. All of these poses together prepare the body for the work necessary to practice this complex and challenging pose.
By now, you should be ready to work on Astavakrasana. Remember, especially when working on arm balances as challenging as Astavakrasana, that the essence of yoga is in the journey and the effort, not in the result. Start seated in Dandasana, bend one leg fully and slip it over your shoulder (*pro tip – as long as you get the leg above the elbow you are in good shape). Squeeze that thigh in towards the midline. Cross your opposite ankle over your bent leg. Press your palms down into the earth and lift by straightening your arms. From here, squeeze your thighs together and straighten them around your arm. Bend your elbows straight back and pull your chest forward. Stay for a few breaths. Come down and try the other side.
Since we worked so hard getting to Astavakrasana, it is important to take your time winding down. We start with Bharadvajasana which is an open twist which should feel good at this point. From here we move through bridge pose, shoulderstand, and finally towards final relaxation… Savasana.
Here’s the full sequence pose by pose (broken out into specific sections based on YogaRenew sequencing):
Puttering/Warm-Up:
Virasana w/ Garuda Arms
Sukhasana Twist
Sukhasana Forward Fold
Childās Pose
Downward Dog
Chaturanga Dandasana
Standing Poses:
Warrior 2
Extended Side Angle
Prasarita Padottanasana
Parsvottanasana
Utkatasana
Balance Pose:
Eagle Pose
Standing Twist:
Revolved Side Angle
Seated Poses:Ā
Gate Pose
Ardha Matsyendrasana
Gomukasana
Abdominal Poses:Ā
Navasana
Jathara Parivartanasana
Peak Pose: Astavakrasana
Wind Down:
Bharadvajasana
Chatush Padasana
Sarvangasana
Savasana
This is the full, downloadable PDF of the poses used in this class:
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:
In the whirlwind of teaching, training, and guiding others, yoga teachers have to navigate through the ebbs and flows of inspiration and exhaustion. In the hustle of crafting sequences, leading classes, and embodying the principles of yoga, it’s easy to overlook the person most in need of care: yourself.
This guide is a tool for yoga teachers seeking to recalibrate, rejuvenate, and rediscover the joy in their practice and life. Drawing from Ayurveda, the ancient sister science to yoga, we will dive into practices designed to harmonize body, mind, and spirit, offering a path back to equilibrium and joy in teaching and living.
Itās way too easy to feel tired, burnt out, and unmotivated – or uninspired as a result of teaching too many classes, saying āyesā to too many things, and trying to just make rent, pay bills, and live your dream. Iāve experienced the burnout, the anxiety, and all of the things that come with pushing too hard and not setting boundaries. Now, Iām excited to share the tools that helped me stay in love with teaching and stay connected to what makes me happy and balanced.
Rediscovering Your Why: The Heart of Self-Care
You probably hear this a lot: āWhat is your āwhy?āā
If you havenāt heard it yet, youāre about to really hear it. Whenever you begin to make a living out of something you love, itās incredibly important to remember why you love it and what keeps you coming back to it. Itās important to remind yourself what inspired you to try yoga and also how you felt when you first fell in love with it. You need to remember what keeps you coming back to the practice and also how you feel when youāre not practicing.
When you remember why you do what you do, youāre going to want to keep returning to it. It wonāt feel like a chor or just something on a āto doā list that you need to check off. Once you tap into your āwhyā, it can serve as a reminder for why you actually want to keep showing up.
5 Essential Self-Care Tips for Yoga Teachers:
Acknowledge Your Limits: Start by observing moments of fatigue or frustration. Use a journal to track these instances and seek patterns. Understanding your boundaries is the first step towards honoring them.
Embrace Routine: Consistency is key. Select a few daily ritualsāwaking, eating, or sleeping at the same timesāto anchor your day and signify that your well-being is a priority.
Connect with Nature: Regular walks, especially in natural settings, can profoundly restore balance. Leave distractions behind and immerse yourself in the rhythm of the natural world.
Learn to Say No: Asserting boundaries by declining requests that don’t serve you is not just okayāit’s necessary for preserving your energy and maintaining your integrity as a teacher.
Deepen Your Practice: Remember to be a student first. Engage in workshops, classes, and trainings that fuel your passion. Let this exploration be a source of inspiration and renewal.
How Ayurveda Can Help a Yoga Teacher’s Self-Care Routine
Ayurveda offers a lens through which to view ourselves and the world in terms of the five elemental energies: earth, water, fire, air, and ether. These elements combine into three doshas: Vata, Pitta, and Kaphaāthat influence our physical, emotional, and mental tendencies. Recognizing your predominant dosha(s) can guide you in tailoring self-care practices that foster balance and well-being.
Understanding The Doshas:
Kapha (Earth & Water): Stability, compassion, and nurturing are hallmarks of Kapha energy. When in balance, Kapha types are the grounding force in any setting.
Pitta (Fire & Water): Organization, drive, and determination define Pitta. A balanced Pitta is a source of transformation and leadership.
Vata (Air & Ether): Creativity, adaptability, and spontaneity are characteristic of Vata. In balance, Vata energies inspire innovation and exploration.
Vata, pitta and kapha doshas with ayurvedic icons of elements – ether, fire, air, water and earth. Banner, poster, design for yoga class. Used in Yoga, Ayurveda, Buddhism.
Practices to Cultivate Balance for Yoga Teachers
Sometimes āself careā can sound like too much work. You donāt actually need to have a long ritual with candles and incense to practice self care. Self care can look like sipping warm lemon water every morning or reminding yourself to thank your body while you take a shower every evening. Self care can also look like tapping into your own unique rhythms and acknowledging their wisdom.
Below are some suggestions to understand the concept of routine and also see what a routine can look like. If youāre inspired to try out any practices, begin with one of them and then build on that once itās established.
Dinacharya: The Power of Routine
Ayurveda emphasizes the significance of aligning with nature’s rhythms through Dinacharya, or daily routine. This practice encourages adherence to natural cycles, promoting harmony and ease in daily life. Consider incorporating simple rituals that resonate with your dosha and lifestyle, aiming for consistency to build a resilient foundation for well-being.
Morning Rituals for Awakening:
Rise with the sun to harness the energy of a new day.
Practice oil pulling, tongue scraping, and eye cleansing with rose water for physical purification.
Engage in gentle movement, meditation, or gratitude practices to set a positive tone for the day.
Mid-Day Practices for Nourishment:
Make lunch your largest meal, eaten in a calm and mindful state.
Integrate a short walk or nature connection post-meal to aid digestion and mental clarity.
Evening Rituals for Rest:
Opt for a light dinner, allowing your digestive system to relax before sleep.
Disconnect from electronics to unwind and prepare for rest.
Engage in calming activities like meditation, reading, or a gentle self-massage to signal the body it’s time to rest.
Yoga Teacher’s Self-Care: Embracing Ayurveda in Your Life and Teaching
Dry brushing is a common Ayurvedic self-care practice that is perfect for yoga teachers to balance their doshas
The journey into Ayurveda and self-care is deeply personal and endlessly rich. As yoga teachers, integrating these practices offers not only personal balance but also enriches our teaching, allowing us to share from a place of groundedness and authenticity. The path of self-care is a continuous exploration, one that invites us to return to ourselves, to our why, and to the joy that originally called us to the mat and the teaching of yoga.
This exploration into Ayurveda and self-care for yoga teachers is more than a guide; it’s an invitation to get yourself on a journey of self-discovery, balance, and renewed passion for yoga and life. By prioritizing well-being, you not only enhance your own life but also enrich the lives of those you teach, leading by example and inspiring a culture of self-care within your communities.
Take a few moments right now to jot down how you currently feel. Be honest with yourself and use words that help you understand the current qualities of your current state. Once you make that list, take the time to reflect on it. How does it make you feel? If you arenāt happy with what you see, use this guide to help you make some small changes. The smaller the change, the easier it will be to stick with it. Once you find that youāve stayed with a self care practice for longer than two weeks, you can begin to add more to your routine.
Cooking Ayurvedic meals is another great practice for self-care for yoga teachers.
One of the biggest mistakes people make with self care is adding too much too soon and also trying to make extreme changes immediately. This shocks their system and their minds and bodies think that itās not what should be happening. When that occurs, it becomes way too easy to fall back into old habits and lose the ability to take care of yourself.
I hope this guide helps your find your rhythms and tap back into self love!
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Nowadays it seems like yoga teacher trainings are EVERYWHERE. There are 200 hour teacher trainings, advanced 300 hour teacher trainings, speciality certifications such as prenatal, yin, and restorative just to name a few…
The premise is that upon completion of one of these programs youāll have learned about the topic at hand and be equipped with the skills to teach said topic(s). I have been both a student and teacher in various teacher training programs. You may be wondering, whatās the deal with these programs? And what is it really like to be enrolled in a yoga teacher training? Well, Iām here to tell you.
Your 200 Hour Yoga Teacher Training is a “Broad Brush Stroke”
Meaning… it’s the first dip of the toe into the pond. If you are reading this blog post, it is likely that you are interested in doing a 200 hour teacher training… or at least curious about what it is. You may be wondering what to expect and what youāll learn ā what the curriculum is like and just how much work goes into the training.
Firstly, every training program is a little bit different but most trainings are required (by Yoga AllianceĀ®) to cover the following topics:
Some trainings will include other topics such as Ayurveda, yin, and restorative yoga, etc. This is a lot! And while 200 hours may seem like plenty of hours, it is not enough to do a thorough deep dive of all topics within this ancient practice.
Your 200 hour is simply an introduction to these topics and itās your job to continue the learning once your 200 hours is over.
You’ll Be Asked to Step Outside Your Comfort Zone in a YTT
You will have to learn about topics that may not come so easily to you. You will be asked to practice your teaching, which will require public speaking skills. You will be offered many moments of reflection and looking inward all in service of expression through your teachings. More often than not, people say yoga teacher training changed their life and this often comes from the self-growth through the process. Putting together a class and leading it with confidence (or semi-confidence at first) is simply a reflection of all the hard work and efforts done through training.
200 Hour YTT House Rule: You Must Practice and Apply
You attending and being a part of a teacher training program is not enough if you wish to carry out a yoga lifestyle, much less incorporate the deep teachings of yoga into your classes. I cannot stress this enough that it takes effort, time, and consistent practice to connect with the teachings of yoga and then to share that in a clear and authentic way.
Regardless of whatever teacher training you are doing, to embody the teachings of yoga you have to practice the skills outside of training hours. This means practicing in your own body and practicing teaching to others whether that is with your family and friends or in a studio class. If you are not practicing or applying what you have learned, you may forget the skills or you wonāt feel confident in delivering them. On the other hand, if you practice and if you work to actively apply what you have learned, you will not only embody the teachings of yoga but youāll deliver the teachings like the professional you are.
If you have gotten this far, I am going to guess that in some way you are being called towards the idea of doing a yoga teacher training. Maybe you have a specific training in mind. Let this be a sign to take yourself seriously. Teacher training IS a commitment physically, mentally, energetically, and financially. However, in my humble opinion, what you get out of the investment lasts a lifetime!
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When it comes to choosing a peak pose to teach in class, most of the time they come from what we often call the ābig 3ā categoriesā backbends, inversions, or arm balances.
But, sometimes choosing a deep forward bend is a great way to change things up a bit, especially during a time that students are craving some extra grounding.
Parivrtta Janu Sirsasasana ā or Revolved Head-to-Knee pose ā is a personal favorite because it has all of the forward bend actions, but adds in the element of a twist so you can still work in a lot of side body opening during class.
The sequence below focuses on a variation of this pose, with an added virasana leg, to provide a different way of looking at things.
It focuses on a lot of side body lengthening and hamstring opening but also incorporates the bent knee as often as possible in order to prep students for that action with the virasana leg.
One thing to note is that with a class that focuses on a lot of forward bending action, itās nice to offer some passive heart opening during the Wind Down section of class. This gently moves the body in the opposite direction, which creates a more balanced experience overall.
Have fun and let me know how it goes!
Also, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, be sure to enter your email below to grab our FREE guide:
Puttering/Warm-Up:
Sidhasana w/ side body stretches
Low lunge twist
Tadasana w/ side leans
Standing Poses:
Warrior 2
Extended Side Angle (with hand outside of the ankle)
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 wouldnāt 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.
Itās 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.
ā 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!
Ā ā Lisa Bermudez, Yoga Teacher and Ayurveda Coach
IN:Ā Yoga blocks (and props in general)
OUT:Ā 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.
Ā ā 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. Itās great because it gives students lots of options to choose from when it comes to practicing the peakā¦
ā§ They can stay with just Bakasana (crow)
ā§ They can work on just tripod headstand
ā§ They can do tripod headstand prep
ā§ They can hang in Malasana as a first step to crow
orā¦ 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 thatās needed to support these poses.
If youāre 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 isnāt 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 isnāt just a practice. Itās a lifestyle. Itās 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. Itās not just something to study daily. Itās 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 Iām in nature, Iām 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 weāre in sync with those, we are more in sync with ourselves. Whenever I feel like Iām 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 yogaās 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 ā 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 Iām 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 ā 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. Itās 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 itās safe for me to say that my favorite way to practice yoga is to simply live my life. Everything Iāve 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 Iām 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 youāll like it and maybe you wonāt. If you donāt 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 Iād never do was skydive. Then I did it and itās 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. Itās okay to not agree with everything and itās okay to be confused. In fact, being a little confused is sometimes intriguing for me and it makes me want to learn more.
Donāt 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 isnāt necessary to reach an āend goalā within yoga, it is assumed that oneās 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 youāre a beginner or a seasoned yogi, hereās 3 tips to grow your yoga practice.
Find the teachers that resonate with you.
Iām 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 thereās anything wrong with this. Iām talking about the teachers who provide the container for you to step into YOU. Iām talking about the teachers who you learn something new from when you take their classes. Iām 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 isnāt 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 āconcentratedā because youāre 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 meā¦see point 1), I have walked out having gained knowledge and a deeper awareness/understanding of myself.
Every style of yoga and every lineage of yoga has something different to offer. To grow your practice, itās best to expose yourself to the various teachings that this ancient practice has to offer. If youāre used to power yoga, try taking yin classes and/or restorative classes. If youāre 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 wasnāt 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 āsideā and Baka is translated as ācraneā or ācrow.ā This pose is a revolved arm balance with the knee and outer thigh resting on the tricep. Itās interesting that the pose is named āparsvaā or āsideā crow instead of āparivrttaā or revolved crow. The Sanskrit translation provides some information that the āSideā 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, childās 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 childās 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
Childās 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:Ā
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 āPresidential Physical Fitness Challengeā. It was a mix of activities that included push-ups, sit-ups, and some kind of race with chalkboard erasers.
I didnāt mind most of it, but the bane of my existence was the āsit and reachā activity where weād 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 worseā¦ 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 ā it literally blew my mind.
And once I realized that this practice had the ability to increase my flexibility like that.. I started to wonderā¦ āwhat else could be possible? A split maybe? One day?ā
Spoiler alert: Hanumanasana, or a full split, did become possible for me one day.
But, itās one of those poses that sometimes I feel great in and sometimes reminds me of that sit-and-reach challenge from my childhood days.
Itās 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 thatās 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
Ā½ 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:
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ā Melanie Rodriguez, Yoga Teacher
Ā ā Lisa Bermudez, Yoga Teacher and Ayurveda Coach
Ā ā Lindsay Monal, Yin Yoga Teacher and Sound Healer
