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Julie Pasqual looking at the camera in a deep purple tank top, hands on the harmonium with a gong & fireplace behind her. She has short dark hair and a heartwarming smile.

3 Tips for Growing Your Yoga Practice

By Lifestyle & Wellness, Yoga

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 isn’t necessary to reach an “end goal” within yoga, it is assumed that one’s 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 you’re a beginner or a seasoned yogi, here’s 3 tips to grow your yoga practice.

Find the teachers that resonate with you.

I’m 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 there’s anything wrong with this. I’m talking about the teachers who provide the container for you to step into YOU. I’m talking about the teachers who you learn something new from when you take their classes. I’m 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 looking at the camera in a deep purple tank top, hands on the harmonium with a gong & fireplace behind her. She has short dark hair and a heartwarming smile.

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 isn’t 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 “concentrated” because you’re 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 me…see point 1), I have walked out having gained knowledge and a deeper awareness/understanding of myself.

A group of yoga students in extended side angle in a vinyasa yoga class for the vinyasa yoga sequencing course

This is one of the weekly group classes led at YogaRenew’s headquarters in Hoboken, NJ with teacher MĂŠlie Purdon.

Try different styles and lineages of yoga.

Every style of yoga and every lineage of yoga has something different to offer. To grow your practice, it’s best to expose yourself to the various teachings that this ancient practice has to offer. If you’re used to power yoga, try taking yin classes and/or restorative classes. If you’re 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.

A woman in deep maroon yoga pants lying on her side in a restorative yoga pose with her eyes closed on a light blue yoga mat.

I could do all the handstands I wanted but it wasn’t until I did an entire weekend dedicated to pranayama and restorative yoga that I learned what true relaxation was within the practice.

 

01/22/2024
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Side Crow (Parsva Bakasana) Sequence PDF

Side Crow (Parsva Bakasana)

By Yoga Asana

Parsva Bakasana, which is translated as Side Crow, is an arm balance. Parsva is translated as “side” and Baka is translated as “crane” or “crow.” This pose is a revolved arm balance with the knee and outer thigh resting on the tricep. It’s interesting that the pose is named “parsva” or “side” crow instead of “parivrtta” or revolved crow. The Sanskrit translation provides some information that the “Side” 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, child’s 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 child’s 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:

  1. Sukhasana Forward Fold
  2. Sukhasana Twist
  3. Child’s Pose
  4. Downward Dog

Standing Poses:

  1. Warrior 2
  2. Peaceful Warrior
  3. Extended Side Angle
  4. Prasarita Padottanasana
  5. Parsvottanasana
  6. Utkatasana

Balance Poses:

  1. Tree Pose
  2. Eagle Pose

Standing Twist:

  1. Revolved Side Angle

Seated Poses: 

  1. Gate Pose
  2. Ardha Matsyendrasana

Peak Pose:

  • Parsva Bakasana

Wind Down Postures (based on the peak pose):

  1. Chatush Padasana
  2. Setu Bandha Sarvangasana
  3. Shoulderstand
  4. 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:

01/17/2024
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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:

01/09/2024
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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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01/03/2024
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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: 

01/03/2024
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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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12/28/2023
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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:

12/28/2023
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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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