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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:

12/21/2023
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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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12/20/2023
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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:

12/14/2023
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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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12/11/2023
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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:

12/06/2023
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Handstand Vinyasa Sequence PDF

Yoga Class Sequence Toward Handstand

By Yoga Asana, Yoga Teachers

One of the greatest gifts of being a yoga teacher is being able to provide an experience that shifts someone’s mindset and mood in a positive way.

I’ve taught classes on some “heavy” days over the years where emotions are high and you can feel that students are craving some type of relief from whatever it is they’re carrying.

My favorite way to do that?

Teach a handstand class.

There’s honestly almost nothing more fun than leading a group of adults through a class that flips them upside down and has them acting like kids again. It’s immediately uplifting to the spirit and it recharges the energy. That’s exactly what a handstand class does.

I definitely recommend practicing this at the wall. And, depending on the level of students you have, leading them through L-shaped handstand using the wall first is a great way to get everyone upside down, while still keeping your class accessible.

The key with this big post is to create a sequence that focuses on a lot of shoulder and side body opening while incorporating core integration and straight leg poses.

I keep a handstand class in my mental back pocket at all times so if I ever need to teach a fun class last minute, I always have one ready.

Have fun and let me know how it goes!

Puttering/Warm-Up:

  • High lunge with hooked thumbs
  • Low Lunge Twist
  • Modified Parsvottanasana (use blocks!)
  • Tadasana with Gomukhasana Arms

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

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

Balancing Poses:

  • Tree Pose
  • Standing Split

Twist Pose:

  • Revolved Triangle

Peak Pose:

  • Handstand

Wind Down Poses:

  • Wheel
  • Reclined Spinal Twist
  • Happy Baby

Savasana

If you enjoyed this sequence, enter your email below for a FREE starter kit on building vinyasa yoga classes!

Also, be sure to follow us on @yogarenewteachertraining + @kate.lombardo!

11/30/2023
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Athletic human stretching

3 Strength Yoga Poses

By Yoga

As movement practitioners who lead busy lives, sometimes we are faced with a decision to tend to our Yoga practice or our strength workouts. Now, I am a firm believer in that it’s beneficial to treat each modality as their own, but sometimes it works out to hit two birds with one stone. Certain styles of yoga inherently challenge one’s strength when done with good alignment and attention to form. However, there are particular postures which are especially helpful in maintaining or building strength. When I refer to strength I am mostly referring to muscular endurance strength, as building pure muscle strength or size would require larger external loads after a certain point.

1. Plank (Sanskrit: Phalakasana)

Woman in plank pose

Plank is an excellent strength posture which works the full body. Typically when we refer to plank in Yoga it’s a high plank on the hands, but you can incorporate forearm planks which may be challenging in a different way.

How to:

  • Plank with proper form requires a spreading of the shoulder blades (different from a rounding of the shoulder blades), the front ribs moving towards the spine, the hips more or less in line with the shoulders, and active quads.
  • The heels of the feet should be stacked above the balls of the feet.
  • To make this more of a strength exercise as opposed to a transition pose, extend the hold time of your plank. You can start by getting a baseline for yourself by holding a plank till failure, and then incrementally build upon that time.

2. Side Plank (Sanskrit: Vasisthasana)

Woman in Side Plank

When you’re in side plank, the bottom hip lifts up and strengthens to support the rest of your frame. Like plank, traditional side plank is on the palm (and full vasisthasana has the top leg lifted with the top arm by yogi toe lock). Since we are focusing more on the strength aspect of this posture, I recommend coming down to the forearm to create more stability in the shoulder.

General side plank alignments points are as follows:

  • The shoulders stack one on top of the other with the collarbones broad.
  • Draw the front ribs towards the spine and the sacrum towards the pubis.
  • The thighs are firm and the feet are stacked with toes spread.

Holding side plank will absolutely challenge your strength and extending the hold times can increase the capacity with which your body can withstand the posture. To challenge yourself further, try lifting the top leg and either holding, or lifting and lowering the top leg for 5-8 repetitions.

3. Boat (Sanskrit: Navasana)

Woman in Boat Pose

Boat is a wonderful posture to work on one’s strength as the “low boat” or “half boat” is essentially a hollow hold. It should be emphasized that while holding poses or positions will not take you to the heights of your fitness capabilities done alone, extending hold times trains our bodies to expand its capacity to deal with stress.

Points of alignment:

  • For boat, the sit bones are grounded with the legs either fully extended or bent with the shins parallel to the ground
  • The toes are spread and the back is more or less straight (no arched lower back)
  • The arms are reaching forward (traditional boat connects the hands to the feet by yogi toe lock).

For low/half boat:

  • The legs are lowered and extended forward with the thighs firm and toes spread.
  • The back is lowered to the ground with the tops of the shoulders and the head lifted.
  • The arms are reaching forward. *To make it more challenging, you can take the arms straight up or over the head.

There are so many poses (and variations) which can challenge your strength. Holding poses is just one way to work on your strength in a super simple (not necessarily easy to do though) way. Another way to challenge your strength is by adding external load (sometimes even a block will do) or incorporating repetitions of a particular exercise, such as going from low boat to high boat or turning your lunges into split squats. Again, I think it’s necessary to emphasize that both modalities should be treated as their own if you wish to effectively build strength and practice Yoga, but there are absolutely ways in which the two intersect and ways to customize to work with your life.

11/29/2023
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Locust Pose Sequence PDF

Yoga Class Sequence Building to Salabhasana

By Yoga Asana, Yoga Teachers

Salabhasana, aka Locust Pose, is a prone backbend meaning the pose is practiced lying flat on the belly. Generally speaking, backbends are energizing and uplifting. They tone and stretch the spine, shoulders, and upper back while opening the chest. Salabhasana is a great backbend to work on with beginners because it doesn’t require weight bearing on the hands and arms and there are multiple modifications available for practice.

A few of the essential actions in Salabhasana, which are the basic actions that are needed to perform the pose, include pressing the tailbone towards the floor and extending it towards the heels, lifting the inner thighs and stretching the legs, reaching the arms back and upwards, lengthening and lifting the abdomen, chest, and head. These actions are essential to maintain the integrity of the shape, but equally important when practicing this pose is to breathe deeply, relax the face and throat, and release unnecessary tension. This is the essence of Yoga Sutra 2.46 – Sthira Sukham Asanam – the pose should be a balance of effort and ease. Backbends, like Salabhasana, typically require a lot of physical effort to practice. With that effort could come strain, tension, or gripping. The work is to keep the effort while stripping away any undue gripping or tension that doesn’t assist the shape. Every pose has a different formula between effort and ease and when you find it there is a sense of peacefulness and equanimity that washes over the body and mind of the practitioner.

In this sequence, we start by preparing the body for backbends with poses that open the chest and back, increase shoulder mobility, and lengthen the psoas and fronts of the thighs. Standing Poses like Crescent Lunge, Warrior 1, and Warrior 3, shoulder openers like Parvartasana and Gomukhasana in Virasana, and psoas exercises are essential to this sequence in preparation for Salabhasana. We conclude with poses that help pacify the spine and quiet the mind leading us towards Savasana. Poses like Bharadvajasana, Child’s Pose, Supta Padangusthasana, and Halasana help wind us down.

We know that backbends are invigorating and exhilarating. Having a proper wind down after practicing backbends will ensure that our mind and body move from a Rajasic (active) state to a Sattvic (harmonious) state. After taking class you should feel vibrant and light.

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:

Puttering/Warm-Up:

  • Virasana w/ Parvatasana
  • Virasana w/ Gomukhasana Arms
  • Downward Dog
  • Crescent Lunge

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Trikonasana
  • Extended Side Angle
  • Warrior 1
  • Utkatasana with Interlaced Palms Behind Back
  • Prasarita Padottanasana C

Balance Pose:

  • Warrior 3

Twist Pose:

  • Revolved Triangle

Prep Pose:

  • Supta Virasana

Peak Pose:

  • Salabhasana

Seated Poses:

  • Child’s Pose
  • Bharadvajasana

Wind Down Poses:

  • Supta Padangusthasana
  • Halasana

Savasana

 

11/22/2023
Love5

4 Tips for Teaching Yin Yoga

By Yoga, Yoga Teachers

In this video, Kate Lombardo shares her personal introduction to the practice of yin yoga. After falling in love with it, she made it a point to develop a yin teacher training… but first she wants to shed light on some helpful tips she learned along the way.

Tip #1: Explain to your students what yin is

Many students may not be familiar with the practice yet — and that’s okay! That’s what you’re there for; holding space for them and able to speak on why people practice yin yoga. Giving an explanation of what students can expect in a yin class is a great way to get them comfortable with the practice and hopefully returning.

One good point to focus on is that it mainly differs from other types of yoga classes in the sense that poses are held a bit longer. If you don’t explain what’s going to happen throughout class, students may be confused when there isn’t as much of a flow happening. On the inverse, students who are regularly familiar with yin but have never taken a class with you will probably also appreciate being debriefed on what to expect in your class specifically.

Key points about yin yoga:

  • Poses are held anywhere from 5-7 minutes
  • Targets the connective tissues (fascia) of the body
  • Is a practice designed to find stillness
  • Engages the body to quiet the mind

Tip #2: Find a balance between silence & guiding

Work on finding a balance between speaking and guiding students. It’s beneficial to any yoga practice to allow students the time and space to notice how the practice feels for them and how the poses feel for their personal body. Unlike a vinyasa class, during a yin yoga class silence can create comfort as students adjust and find a space comfortable for them while being in such deep postures.

Tip #3: Create a comfortable environment

Music, lighting, temperature… these are all things that matter when setting up an environment that feels inviting, safe and comfortable for students. Remember, they most likely came to a yin class to find the stillness, peace and stress relief a yin yoga class offers. If you’re not guiding students as to which props to use, how to use them, and aren’t focused on creating a calm environment for them, they may be turned off to the practice completely. If you notice the ambiance of the room, your students are noticing it, too.

Tip #4: Be a little ‘hands-off’

Let your students find the practice in their own way… meaning, let them determine their own experience with the practice. You are simply a facilitator. This not only empowers students and makes them feel like they accomplished squashing their stress and getting a good workout in, but it allows them to feel like they received a one-on-one experience. The more space you can give students to explore the practice on their own, the more intimate of a relationship they’ll have with the class.

If you’ve enjoyed Kate’s chat, be sure to subscribe to our YouTube Channel with more content like this! As always, sign up for our newsletter if you are interested in becoming a yoga instructor yourself.

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11/17/2023
Love5
Vinyasa Yoga Sequence PDF download for Vashistasana (Side Plank)

Vashistasana (Side Plank) Sequence

By Yoga Teachers

Full Vashistasana, or side plank, is a pose that encapsulates the give and take of the yoga practice. It requires an embracing of strength and stretch and finding the balance in the pose comes from both effort and ease. With too much focus on strength and effort, it becomes difficult to lift the leg and open the heart. But, if all the focus is on the lengthening then holding the pose on one arm and one leg become impossible.

Creating a sequence for this class should focus on helping students to build familiarity with integrating the muscles of the body in towards the center line and also opening the shoulders and the hamstrings to allow for the lift of the leg.

The key is making sure that you visit side plank a few times in class while also not doing it so often that students become exhausted before you have a chance to teach your peak. Replacing chaturanga a few times with side plank in between your rounds of standing poses is a good way to achieve this.

As with any peak pose, it’s also important to offer steps along the way– staying with the top leg in a tree pose position in side plank or simply lifting the leg without reaching for the foot are great options for this.

The use of a strap can also be helpful if– and this is a big if– you are able to successfully demo how to use it. Sometimes that can get a little clunky and actually be more hurtful than helpful. In that case, staying with a tree pose leg is the way to go.

Puttering/Warm-Up:

  • Supta Padhagustasana
  • Supported Side Plank
  • Low Lunge Twist
  • Prasarita Padattonasana

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Warrior 2
  • Triangle Pose
  • Ardha Chandrasana
  • Warrior 3

Balance Pose:

  • Tree Pose
  • Padaghustasana B

Twist Pose:

Revolved Triangle Pose

Peak Pose: Vashisthasana (Side Plank)

Wind Down Poses:

  • Uppavistha Konasana
  • Paschimottanasana
  • Bridge
  • Recline Spinal Twist

Savasana

Give it a try and let us know how it goes! To catch a few video clips of this sequence in action follow @kate.lombardo 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:

11/16/2023
Love3
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