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Kate Revolved Sugarcane Pose Sequence PDF

Vinyasa Yoga Sequence for Revolved Sugarcane Pose

By Yoga Teachers

Years ago, when Patrick and I had our first yoga studios, he taught a 6:30PM Level 2 vinyasa class on Monday nights that was always sold out and packed wall-to-wall. I’m talking those pre-pandemic days when the idea of putting yoga mats only 3 inches apart from each other felt normal (at least in the NYC area anyway).

The group of students who took this class were Patrick devotees and subbing it last minute was my worst nightmare because you could literally see the looks of disappointment on people’s faces when they walked in and realized he wouldn’t be the one teaching the class.

Well, one Monday he needed a last minute sub and as his business partner it fell on me to heed those looks of sadness. In an attempt to ease the disappointment, I knew I needed to plan a fun, creative, and challenging class.

Enter the peak pose Pavritta Ardha Chapasana – or revolved sugarcane pose.

The first time I ever sequenced a class to this peak was during that night I subbed for Patrick and the students ended up loving all the side bending and twisty goodness that a class like this requires. So, I’m happy to say that it wasn’t the last.

This pose isn’t taught all that often, which can be a really fun way to challenge your students to try something new. It’s definitely a challenging peak, so a sense of humor is recommended when teaching it so that students don’t get stuck on taking themselves too seriously if they’re not able to hold the balance in this pose. It’s definitely one of those poses that’s more about the journey than the destination.

They key with building a class sequence for this pose is starting with a lot of open hip poses and side body opening and then leading students fully through the transition into neutral and then closed hip poses in order to facilitate the big twist required.

I find that focusing cues on the internal rotation created by lifting the inner thigh of the lifted leg helps students to find the balance here, and those cues can be worked into teaching Warrior 3, Warrior 1, and Revolved Triangle during class so they hear it over and over.

Puttering/Warm-Up:

  • Seated Twist
  • Anjenayasana with clasped hands
  • Prasarita Padottanasana with twists
  • Uttanasana with clasped hands

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Warrior 2
  • Peaceful Warrior
  • Triangle Pose
  • Ardha Chandrasana
  • Warrior 1
  • Devotional Warrior

Balance Pose:

  • Ardha Chapasana
  • Supported Warrior 3 (blocks under hands)

Twist Pose:

  • Revolved Triangle

Peak Pose:

  • Revolved Ardha Chapasana

Wind Down Poses:

  • Child’s Pose
  • Janu Sirsasana
  • Supta Baddha Konasana

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:

10/18/2023
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A Person Practicing Yoga Online with Their Laptop

Can You Really Learn Yoga Online?

By Yoga Online

In this digital age, with an abundance of online resources at our fingertips, the question comes up over and over again: Can you truly learn yoga online? Almost anyone can open up their laptop and search for yoga classes, yoga tutorials, and almost anything else that falls under the umbrella of yoga. It can be really beautiful to have so much information at our fingertips, but it can also be a little overwhelming.

When it comes to learning yoga online, lots of people are excited to practice at home and learn from the comfort of their own home. There are also lots of accessible resources like YouTube, for example, that offer multiple classes and lessons. This age of online yoga has also come with a lot of options for class length. There are options for full length, 60-90 minute classes, as well as 30 minute yoga classes and so much more.

Is it possible to learn yoga at home?

The beautiful thing about yoga is that all you really need is a mat. Of course, using props is incredibly helpful and may help support the practice, but they’re not always necessary. This means that you can really practice yoga anywhere, whether it’s at home or on a business trip or a family vacation. At the core of yoga, all you really need is your body and your breath.

Learning yoga at home certainly has advantages and disadvantages. Some advantages include convenience, personal pacing, and the option to practice according to what you specifically need and want that day. Learning at home removes the stress behind getting to a studio on time, worrying about being late, worrying about the teacher ending late, and taking part in a class that has a focus you may not be too excited for.

When you choose to learn at home, you are in full control. This is especially helpful for yoga teachers or advanced practitioners who have strong body awareness and know their limits. It’s a great way for people with a consistent practice to stay consistent and committed. Practicing at home also allows beginners to take a bit more time figuring out the set-up of a pose and it gives them the ability to pause or rewind a recorded class.

Like anything with tons of advantages, there are also a few disadvantages of practicing at home. We’ve definitely come a long way with technology and live classes can offer real-time feedback. However, if someone is just watching a recorded video, they may have some immediate questions. Without a teacher physically present, there’s potential for misalignment or misunderstanding the poses. A person who isn’t aware of how to modify poses that don’t feel right for them or a person who is injured and lacking information on how to modify common poses would certainly be at a disadvantage.

Sometimes, people also need the accountability of physically showing up to a class and having a teacher see them and tell them they’ll see them the next week. It can be challenging to actually stick to a schedule that you set for yourself at home.

Learning yoga online is definitely possible, especially now that we have so much equipment, technology, and various ways to communicate to each other in real-time.

Is it okay to learn yoga from YouTube?

YouTube, with its gigantic library of yoga tutorials and classes, is the go-to for many aspiring yogis seeking knowledge and clarity around this ancient practice. The pros and cons of learning yoga from home are also present when it comes to learning yoga from YouTube. Sometimes a lot of information can be too much information. There are tons of styles of yoga to choose from, and if you’re not sure what you like or what your body and mind are seeking, it can be a little overwhelming. From Hatha to Ashtanga, Yin to Kundalini, there’s a video for every style and level. This variety can help you discover what resonates with you, but if you try a class and don’t vibe with it, there’s a chance you might just write-off yoga forever, which is certainly a con!

YouTube yoga classes host a lot of offerings from expert teachers in the many realms of the yoga practice (meditation, pranayama, vinyasa, etc.) Many renowned yoga instructors, studios, and teacher trainings have their channels, with top-tier instruction for free or at a fraction of studio prices. If you haven’t already checked out our YouTube channel, we invite you to do so today: YogaRenew YouTube Channel

Using YouTube can help you get a taste for a teacher or studio and see what their teaching is like before you commit to a class pack, subscription, or training. Teachers love to share important information about alignment and modifications because there isn’t always time to unpack those things and break them down in a live, online, or in-person group class.

Although you won’t be getting live feedback in the moment, you can use YouTube to help you understand different styles of yoga, poses, modifications for poses, and even explore other classes in meditation or pranayama. YouTube is a great platform to help you begin to expand your knowledge of yoga and everything that comes with the teachings. It’s also a great source to use for when you want to explore topics in yoga philosophy and the subtle body.

If you decide to learn from YouTube, choose reputable instructors and schools. Find out their credentials, read reviews, and listen to your body. If a pose feels off, make sure you tune into your inner wisdom and resist pushing yourself or going too far.

Is 30 minutes of yoga a day enough?

The answer largely depends on you! The answer to a lot of questions about how something should feel or how much of something you should do usually always comes back to you checking in with how you’re doing and how you’re feeling. One of the goals of yoga is to heighten self-awareness so you can become better at figuring out what you need.

If your goal is to move your body, center your mind, and clear your thoughts, then 30 minutes can be sufficient. 30 minutes is actually a nice amount of time to give to yourself if you plan to practice somewhat daily. It’s a timeframe that can be worked into most busy days and it’s just enough time to really sink into yourself and check in with yourself.

If you’re looking to gain more flexibility, strength, or master advanced poses, a more extended session might be beneficial. There are lots of poses that require more of a warm-up and more awareness around grounding, lengthening, and building certain physical patterns before moving into a deeper pose. In this case, 60 minutes is often ideal, and 90 minutes can be even better.

Consistency is key in yoga. It’s often more productive and practical for some people to practice for 30 minutes daily than to fit in a 60-90 minute class a few times a week. Over time, those daily half-hour practices will lead to noticeable improvements in flexibility, strength, and mental clarity.

Let’s embrace the online world!

This digital world we have access to offers accessibility, diversity, and flexibility. However, like any tool, its efficacy depends on how you use it. Make sure you choose reputable sources, maintain self-awareness, and prioritize safety. You can also consider supplementing with occasional in-person classes or workshops for feedback.

Yoga is a journey of self-discovery, and online resources can be valuable companions on the path. Embrace the online world with mindfulness, and your practice can flourish anywhere. Online yoga is something a lot of us may have resisted at first, but it’s proven to be helpful for so many people across the globe!

With the online movement growing bigger and bigger every year, it’s a source to embrace. There are so many yoga teachers using the digital platform as a tool to help get their offerings out to more and more people. Almost everyone can practice yoga in some way and it’s been beautiful to see it become so accessible to people who otherwise wouldn’t be able to try it.

If we can elevate the positive things about the digital world, we can build on that positive. It’ll only keep getting better, more accurate, and hopefully serve those who continue to need it.

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10/17/2023
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Students lying down with blankets covering them in a Yoga Nidra class

Yoga Nidra: The Gateway to Relaxation

By Yoga

What is this new meditative practice everyone is raving about to help them get better rest? Much like its name suggests (yoga = union; nidra = sleep), it cultivates a better relationship with your body and mind and their relationship with resting.

Yoga Nidra is a practice of guided relaxation

Let’s talk about what the actual practice entails — this can vary from teacher to teacher (even practitioner to practitioner based on personal preferences) but we’ll give a general overview:

Guided visuals

Usually a person’s voice will guide you through a journey – a journey painted by creative language from the teacher (speaker). These guided visuals can include guiding you to a specific place, usually a scenic area with something you are asked to recall and revisit later in your altered consciousness. The visuals can include things like:

  • Walking through a cave
  • Seeing a word or phrase in your mind’s eye
  • Navigating yourself towards a bright light or along a line of light

Relaxing, gentle language

Most of the time, Yoga Nidra recordings are recorded softly, with a gentle voice and words that aren’t triggering or intense. Oftentimes, teachers will research trauma-informed language to ensure they are speaking in a manner that is safe for most. The language is also generally centered around the ancient yogic practice. Obviously, it has morphed and shifted over time, but the basis remains the same – in order to achieve tranquility of the mind, the practitioner must be made aware of the state of their mind (whether directly or indirectly).

A guiding voice and music

Yoga Nidra recordings tend to have someone talking, but you will find some recordings where music is included. The music is intentionally selected based on the amount of hertz in the audio. The hertz oftentimes translates to certain emotions, feelings or resonation.

What are some of the benefits?

The main benefit most people rave about is that their rest/sleep quality significantly increases while actively practicing Yoga Nidra. Many say they sleep better at night, are actually able to sleep through the night, and find themselves far more rested the next day. Here are some additional benefits of the practice:

  • Reduces stress & suffering
  • Holds space for the mind to expand
  • It’s universal
  • Minimal to no physical exertion

Yoga Nidra vs. Meditation

You may be wondering how this practice is any different than meditation… and it really comes down to a couple of things:

  1. Meditation works towards the expansiveness (stillness, essentially) of the mind; Yoga Nidra works to lull the mind to a gentle sleep psychosis state
  2. Yoga Nidra is practiced lying down (generally); meditation is practiced seated (traditionally)
  3. Meditation includes mindfulness to reach enlightenment; Yoga Nidra includes sleeping with conscious awareness
  4. Yoga Nidra and meditation are both powerful tools to allow the mind to find peace

Who is Yoga Nidra for?

Yoga Nidra is the perfect practice for those looking to find an easier way to slow down and calm their mind. It can be a great step towards meditation and even help people get familiar with the experience of Savasana. People of any age can practice Yoga Nidra but usually the people who notice the most benefits are people who live a busy lifestyle (i.e. professionals working in offices all week, people in the service industry who are on their feet and interacting with people all day long, athletes – people who move constantly, analytical/over-thinkers – those who process data all day long, the list goes on…)

It is also a safe practice for kids and can be encouraged for those underage. The language is safe and accessible and can give kids a glimpse into the world of yoga. A lot of times, school systems will provide guidance and counseling, but if students are looking for resources outside of the classroom, Yoga Nidra videos online can be a great option.

3 ways to practice Yoga Nidra

YouTube

YouTube is a great resource for free, online Yoga Nidra videos. You can simply search by, “yoga nidra” and you’ll get a plethora of results – finding the right one for you is a different story. Keep your mind open and try a couple different videos before you commit to one. Be conscious of the person’s voice, what they’re talking about and also the graphics on the screen. Most Yoga Nidra videos will have some sort of healing background that relates to sleep: a black screen, dark graphics with healing images like a lotus flower, calming images of waves or lines that are easy on the eye.

Check out some Yoga Nidra videos on YouTube:

Mobile Apps

Here are some apps that feature Yoga Nidra as part of their subscription:

Your Local Studio

Check if Yoga Nidra is an offering on your local studio’s class schedule. It might also be listed on their Google Business listing under what they offer! Most studios might feature a Yoga Nidra class as a ‘workshop’ or special event if it’s not a regular class, but it never hurts to ask the studio manager or other students if there’s any type of Yoga Nidra class.

Why is it so popular/trending?

Sleep is essential to human life – and some people are not getting the proper amounts or the proper quality of rest. With such an emphasis on sleep quality, people have turned to practices like yoga to balance out their busy lives. Also, with the convenience of apps, YouTube access and online courses, people can find any type of Yoga Nidra practice they want – making it easy to tune in and tune out whenever is best for them.

The Yoga Nidra practice puts strategic rest at the forefront, allowing your mind to absorb, learn, and retain proper rest. We can’t ask for much more than that. I hope you find some meaningful rest this weekend…

 

10/13/2023
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Handstand Sequence PDF

Full Sequence to Handstand

By Yoga Asana, Yoga Teachers

Handstand/ Adho Mukha Vrksasana

Adho Mukha Vrksasana, translated as Downward Facing Tree Pose, is very often referred to as Handstand. This pose is considered an inversion but some also consider it an arm balance hence also referring to it by another name “Full Arm Balance.” Generally speaking, the pose is energizing and uplifting. In addition, regular practice will tone the muscles of the shoulders, back, spine, and abdomen.

In this sequence, we are focusing on the full extension of the arms, the deep bend of the knees with the heels towards the buttocks, and the activation of the deep abdominal muscles. Mastering these actions will help build the necessary strength and flexibility in the body as well as the mental clarity and confidence to begin hopping into Handstand with two feet at once!

Practicing Handstand in this manner, as opposed to hopping with one foot at a time, has a slightly different set of actions and focus. Essentially we are trying to hop into a Handstand and catch ourselves with the legs in a Virasana position (knees bent, heels towards buttocks) before extending upwards. This version is typically more challenging for most practitioners. The arms need to remain straight while bringing the shoulders over the wrists, the tailbone and upper back need to be firm to provide stability to the back body so the knees can bend, and the abdominal muscles need to be pliable and strong to control the ascent and descent of hopping up and down.

This pose should be practiced with a playful and joyous mentality, similar to as if you were a child hopping up and down freely with buoyancy. As we get older, we tend not only to lose our childlike spirit but also the spring in our joints. Hopping playfully and safely can help build back both buoyancy of spirit as well as body.

Puttering/Warm-Up:

  • Vajrasana with Parvatasana
  • Sukhasana forward fold with arms fully extended forward
  • Downward Facing Dog
  • Urdhva Prasarita Padasana

Sun Salutations:

  • Surya Namaskar A (3-4 Rounds)

Standing Poses:

  • Trikonasana
  • Extended Side Angle
  • Warrior 1
  • Pyramid Pose

Balance Pose:

  • Tree Pose

Peak Pose:

  • Handstand at the Wall *hopping with 2 feet

Wind Down Poses:

  • Seated Spinal Twist
  • Bridge Pose
  • Legs Up the Wall

Savasana

Give this playful sequence a whirl 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 and tips on how to cue them, enter your email below to grab our FREE guide:

10/11/2023
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A girl with headphones on watching a yoga video on her laptop

Practicing Yoga Online: What You Need to Know

By Yoga Online

Over the last few years, online yoga has become a regular part of our day to day life. Lots of yoga teachers, yoga studios, gyms, personal trainers, and other fitness and wellness professionals have incorporated the online platform to share their teachings and services.

With the popularity of online learning also comes questions about what makes certain classes stand out, whether learning online is doable, pricing of classes, quality of free content, the best free classes, and also how long classes should be.

The Best Online Yoga Classes

The roots of the physical yoga asana practice date back thousands of years and it has gone through many iterations before becoming what it is today. During 2020, we even experienced a time where attending a physical class inside a studio wasn’t an option and online learning was the only way to attend a yoga class.

Since we had to find alternative ways to practice yoga, practicing online has become extremely popular. After in-person yoga and other in-person activities became an option again, many people still choose to incorporate online options into their lives. It seems that practicing yoga online is here to stay.

So what makes an online yoga class the best? There are so many fitness apps, virtual classes and online communities to join, all from the comfort of your home, from any device, during a time that is convenient for you. It can be overwhelming to figure out what the quality of certain classes are.

Like most things in yoga, it depends on the individual. It depends on what style you prefer, how you learn and observe, and also what your current fitness level is. The best online yoga classes show the instructors full body, incorporate different level classes, offer options for meditation and pranayama, and also include a way to contact the teacher or studio.

With that said, you are really the only person who can determine what the best classes are and what works for you. You should make sure you understand the teacher, that the quality of the audio and video is clear, and that it’s a teacher you connect with and want to keep tuning in to.

Finding the Right Yoga Class

Selecting the vibe of the type of yoga you want to practice is essential towards making sure you are fully present in the class. Here are some things to consider when selecting an online yoga class:

  1. What type of yoga are you interested in? There are so many genres of yoga, all bringing different benefits to the table. A couple of popular yoga classes today are: yin, restorative, vinyasa, and meditation. The type you choose may change day-to-day based on a variety of different factors. For example, what time of day are you practicing at? If it’s right before bed then restorative or yin might be your vibe. But, if you’re looking for a midday energy boost, a vinyasa flow will definitely help with that.
  2. What are you taking the class for? Good online yoga classes will always give a brief description of what the class entails and what you can expect during the class. Since classes are pre-recorded, the content has been specifically designed to target certain areas and fulfill specific needs and you’ll want to make sure they’re aligned with what you’re looking for. With so many options available, it’s important to know what style of yoga you enjoy so you can find the best for you.

Finding the Right Yoga Teacher

Looking online may feel foreign if you’re used to attending a studio. However, many companies are working towards bringing their business online, so a yoga studio will sometimes highlight and introduce you to their teachers.

Here are some questions to consider when browsing classes by teachers:

  • Does this teacher specialize in a specific type of yoga?
  • Do they touch on elements of the practice in a way that feels right to you?
  • How long has this teacher been teaching?
  • What are their credentials for teaching yoga?

Pricing vs. Free Content

Here’s a little secret: If you enjoy the free classes and videos that a teacher provides, you will really enjoy their paid options even more. Teachers and studios give you a little taste of their offerings when they provide freebies like YouTube videos, Instagram reels, and other content across social media.

If you enjoy the complementary offerings, give the paid options a chance too!

If you can’t afford the paid options, most teachers and studios will work with you to figure out what you can afford or how you can work together. It’s always worth asking and it’s also always worth inquiring about scholarships and options like payment plans.

How Long Should a Class Be?

Along with the wave of online yoga also came the options for shorter yoga classes. In-studio classes are often 60-90 minutes long, so it can be jarring to see an online option that’s maybe 20-40 minutes in length. The longer classes certainly provide a more in-depth option and will also touch on diving deeper into certain physical areas.

The shorter-length option is a great way to actually get yourself moving and practicing. When you’re at home. There may be a tendency to say you don’t have the time to do something or it can seem like an hour is taking away from certain duties you have to get to. With the shorter classes, you can practice in whatever time frame you have available.

Shorter yoga classes may also help you stay consistent with your practice and give you less reason to skip a day or make up excuses about not having time. They’re a wonderful option for busy people and for anyone looking to just get moving throughout their day.

Taking a Yoga Class Online

Overall, in-person classes certainly provide a sense of community, accountability, and they get you out of your house or office and into a yogic environment. Online classes provide convenience and can be done anywhere, at any time. As long as you’re practicing yoga, you’re doing something great for yourself and you’re carving out the time for your own self care and self love – this is key!

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10/10/2023
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King Pigeon Pose PDF

Yoga Sequence to King Pigeon

By Yoga Asana, Yoga Teachers

There’s something so satisfying about a class that opens both the heart and the hips. Those two areas of the body are places where so many people hold tension, so taking time to create space there feels like a treat. That’s why Eka Pada Rajakapotasana – King Pigeon Pose – is such a fun peak pose to teach.

The other thing that’s great about this pose is that it’s a peak that truly has stops along the way where students can stay and work and still get all of the benefits of the full classical version of the pose, even if the decide that going on the full journey isn’t for them that day. Poses that give students the opportunity to make choices that work for them but don’t leave them feeling like they “just can’t do it” are my favorites to teach.

Often times when people think of pigeon pose, the focus goes to the outer hip opening of the front leg (the leg that’s bent). And while, yes, that’s important– I think the opening of the psoas and hip flexor for the back leg is actually more important to open up in this pose in order to create the full backbend.

Offering a strap is also super important to work into that over the head reach with the arms needed as well.

Puttering/Warm-Up:

  • Seated figure 4 stretch
  • Anjenayasana
  • Tadasana with Gomukasana arms

Sun Salutations:

3-4 Rounds of Surya Namaskar A

Standing Poses:

  • Warrior 2
  • Triangle Pose
  • Ardha Chandra Chapasana
  • Warrior 1
  • Devotional Warrior

Balance Pose:

Baby Dancer Pose

Twist Pose:

Anjenyasansa Twist

Peak Pose:

King Dancer Pose

Wind Down Poses:

  • Child’s Pose
  • Baddha Konasana
  • Supine Twist

Savasana

If you liked this sequence and want to find more vinyasa yoga sequences like this along with teaching notes + tips on how to cue them, follow @kate.lombardo + @yogarenewteachertraining on Instagram.

Plus, don’t forget to enter your email below to grab our FREE guide:

10/05/2023
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Covers of Yoga Sequencing Books

Mastering Yoga Sequencing: 3 Essential Books for Your Journey

By Yoga Teachers

Yoga sequencing is an art that allows practitioners to harmonize body, mind, and spirit through a thoughtful arrangement of asanas (postures). Whether you’re a yoga teacher looking to deepen your knowledge or a dedicated yogi aiming to refine your personal practice, the right resources can make a world of difference. In this blog post, we’ll explore three exceptional books that are indispensable for enhancing your understanding of yoga sequencing. These books include “Yoga the Iyengar Way” by Silva, Mira, and Shyam Mehta, “Light on Yoga” by B.K.S. Iyengar, and “The Heart of Yoga” by T.K.V. Desikachar.

1. “Yoga the Iyengar Way” by Silva, Mira, and Shyam Mehta

Yoga The Iyengar Way Book Cover

B.K.S. Iyengar’s approach to yoga is revered for its precision and alignment, and “Yoga the Iyengar Way” brings this method to life beautifully. This book, authored by Silva, Mira, and Shyam Mehta, is an ideal resource for those looking to understand the fundamentals of Iyengar yoga sequencing. It provides detailed instructions, photographs, and sequencing examples that help you develop a solid foundation in yoga.

Notable Features:

  • Comprehensive explanations of key asanas and their variations.
  • Step-by-step guidance on sequencing for different levels and abilities.
  • Insights into the therapeutic aspects of Iyengar yoga.

2. “Light on Yoga” by B.K.S. Iyengar

Light on Yoga Book Cover

“Light on Yoga” is a timeless classic authored by the legendary B.K.S. Iyengar himself. This book is often referred to as the bible of yoga, and for a good reason. It delves into the philosophy, techniques, and sequencing principles that underpin the practice of yoga. With detailed illustrations and instructions, it’s an invaluable resource for practitioners and teachers alike.

Notable Features:

  • A comprehensive guide to over 200 asanas and pranayama techniques.
  • Insights into the philosophical foundations of yoga.
  • Guidance on how to structure your personal practice and classes.

3. “The Heart of Yoga” by T.K.V. Desikachar

The Heart of Yoga Book Cover

T.K.V. Desikachar’s “The Heart of Yoga” is a contemplative exploration of the essence of yoga and the art of sequencing. This book emphasizes the importance of tailoring yoga practices to individual needs, making it an indispensable resource for those interested in personalized sequencing and therapeutic applications of yoga.

Notable Features:

  • Insights into the principles of Viniyoga and adapting yoga for various life stages.
  • Guidelines on designing sequences that address specific physical and mental conditions.
  • Reflections on the spiritual aspects of yoga practice.

These 3 Books Can Drastically Aid in Your Sequencing

Incorporating these three books into your yoga journey will undoubtedly enrich your understanding of yoga sequencing, alignment, and philosophy. Whether you’re practicing yoga for personal growth or teaching others, “Yoga the Iyengar Way,” “Light on Yoga,” and “The Heart of Yoga” will serve as invaluable companions on your path to mastering yoga sequencing.

Remember that mastering yoga sequencing is a lifelong journey, and these books will be your trusted companions along the way. So, dive into these profound resources, deepen your practice, and share the wisdom of yoga sequencing with others.

If you liked this blog post related to sequencing, you might be interested in our course coming soon! Drop your email to stay up to date on our latest articles, videos and courses.

Related Blog Articles: 19 Books Every Yoga Teacher Should Read

10/03/2023
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Eka Pada Koundinyasana 2 Guide Sheet with step by step instructions

Eka Pada Koundinyasana 2 Sequence

By Yoga Teachers

Eka Pada Koundinyasana 2 (One Legged Sage Pose 2)

Eka Pada Koundinyasana, named after the sage Koundinya, is an intermediate to advanced level arm balance pose. This pose develops strength and agility of body; coordination and concentration of mind, and lightness and equanimity of spirit. One thing to remember when practicing or teaching a pose that is physically challenging like Koundinyasana 2 is that there are numerous points in the process to be able to work even if the full posture isn’t available on this particular day. So… just do your best and enjoy the ride.

In this vinyasa yoga sequence, we are focusing on the legs moving from bent to straight through a variety of different poses. This is one of the key actions when working on Koundinyasana 2. Straightening the legs fully, while suspended above the mat on the hands, will encourage a feeling of lightness throughout the body.

While moving through this sequence, keep in mind the challenge ahead and be cognizant of exhaustion. It is important to have preserved the mental and physical focus necessary to work on Koundinyasana s while at the same time opening and preparing the body to be ready. A good vinyasa class is both challenging yet achievable and should leave a student feeling light and equanimous, not foggy or drained.

As with most “leg over shoulder” arm balances the body needs to be opened in a variety of ways that open the shoulders, hip flexors, hamstrings, and spine. Poses like Triangle Pose, Wide Legged Standing Forward Fold, Lizard Pose, and Yogi Squat are great poses to build a sequence around when working on Koundinyasana 2.

Puttering/Warm-Up:

  • Child’s Pose
  • Lizard Pose
  • Wide Leg Forward Fold
  • Skandasana

Sun Salutations:

  • 3-4 Rounds

Standing Poses:

  • Triangle Pose
  • Extended Side Angle Pose
  • Half Moon Pose
  • Devotional Warrior
  • Yogi Squat

Balance Pose:

  • Eagle Pose

Peak Pose:

  • Koundinyasana 2

Wind Down Poses:

  • Supported Fish
  • Bridge
  • Urdhva Dhanurasana
  • Reclined Spinal Twist
  • Happy Baby

Savasana

Give this sequence a spin 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:

09/28/2023
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Why teach toward a peak pose graphic with a tattooed man in EKA PADA KOUNDINYASA 1

Why Teach to a Peak Pose in Yoga

By Yoga Asana, Yoga Teachers

One of the questions I get asked most often by yoga teachers is, “how do you keep your sequences from getting stale?” And honestly, before I started sequencing in the way we’re teaching you in our courses, I couldn’t answer that because I often felt like I was getting stale with my sequencing.

Without having a specific and repeatable system you can use to craft your yoga classes, you end up just trying to pull things from your imagination or take bits and pieces of things you’ve seen in other classes. After a while it’s almost like you get writer’s block, but for yoga teachers. It’s like, I don’t know, a “sequencing block” or something.

Sequencing to a peak pose is the first step to preventing getting this “sequencing block”. It opens up never ending possibilities for how to put your classes together so you’ll always feel inspired and confident as you’re building them.

So.. what is a peak pose?

This concept really aligns with Krishnamacharya’s idea of “vinyasa krama” where each class has a clear beginning, middle and end.

The “peak pose” is the pose you’ll choose to spend your entire class warming up and preparing the body for. The peak pose appears near the end of your Vinyasa Yoga class and is really the “big moment” in which students can attempt some of the more complex and challenging asanas.

From the moment a Vinyasa Yoga class begins, breath and movement are used to find rhythm, build heat, unwind compression, help release tightness, and find greater range of motion in the body.

What’s a popular yoga pose?

All of those great poses we do in a yoga class – from seated twists to standing warrior poses and everything in between – are like boxes we check where we make sure we’ve included all the parts of our body that need attention.

But a well-planned Vinyasa class is much more than checking boxes, and more than just a series of vigorous movements strung together. A carefully sequenced class also helps you lead your students down a very deliberate path, preparing them for a specific peak pose by laying the foundation step by step.

The peak pose you select can be based on a number of things:

  1. What area of the body you want to focus on
  2. The energetic feel of the class: i.e. restorative, backbends, arm balances, etc.
  3. A sequential teaching methodology – you focused on a pose last class that prepares you for the peak pose in this week’s class

Some popular peak poses are as follows:

There are lots ways to approach selecting a peak pose and how you choose one helps ensure you keep your classes feeling authentic and reflective of your personal approach towards teaching. You can focus on the physical effects of a pose or choose one related to a particular chakra, to Ayurvedic principles, or really for any reason that a particular asana is calling your name. For example, you might select a peak pose based on the weather: A really hot day might call for a cooling pose like Pigeon Pose and on a cold, damp day you can offer a heat-building, invigorating heart opener like Wheel Pose.

Another angle is to choose a specific action or area of the body on which to focus – for example, using Forearm Stand because you want to help students strengthen the shoulders, or Crow Pose to help build arm and core strength.

You can choose a peak pose that relates to a story you told in your dharma talk, pulling from spiritual texts found within the yoga system, or other sources that inspire you. With poses named for animals, sages, figures from spiritual literature and the natural world, there’s so much inspiration available to you that you can use to help you select which peak pose to focus on. It’s here that we see one of the greatest strengths of Vinyasa Yoga – the freedom for teachers to build classes around concepts that are authentic to them and relevant to their students. It’s a great way to make your practice and your classes uniquely yours.

You’ll choose your peak pose and then use it as the focal point to not only help you decide which other poses to put in your class, but also how to cue and teach those poses.

With so many asanas available to teachers, it can be confusing and overwhelming to figure out which ones to put in your class. The peak pose helps to simplify that because you’ll start including ones that specifically reflect or address something found in that “big moment” coming toward the end. And once the poses are selected, you’ll narrow down which cues to use by making sure they relate to the peak pose and the direction of your class.

What are the basic yoga exercises?

For our specific way of teaching, we lead the asana practice through this skeletal framework:

  1. Puttering (Warm Up)
  2. Sun Salutations (3-4 Rounds of Surya Namaskar A)
  3. Standing Poses
  4. Balancing Poses
  5. Peak Pose
  6. Wind Down
  7. Savasana

All of the twisting, lengthening, balancing, and strengthening that happens in any vinyasa class is certainly good for you on its own and is part of a healthy movement practice, but they are also integral pieces of the class to work towards and support the peak pose.

By sequencing towards a peak pose, and including all of these other basic yoga ‘exercises’, ensures that the series of movements the body flows through reflects a true understanding of human anatomy and how the body naturally moves. This means we’re doing more than just building up a sweat and working out.

Using a peak pose not only offers your students a clear path for advancing their asana practice– which is of course super fun and exciting– but also helps you make sure your classes are safe because the poses you’re choosing throughout your class truly warm up the body for the challenging asanas that come at the end.

Once you choose your pose– no matter which one it is or the reasoning behind its selection– the most important thing is that you then guide your students safely and in a way that lines up with how the body is supposed to move.

So when it comes to picking your peak poses, the sky is the limit – because whatever you choose, our sequencing philosophy will make it super clear how to get there in a way that is safe and feels good on your students’ bodies!

Interested in looking to sequence like this?

We have developed an entire course on sequencing

If you’re looking to begin your yoga journey, sign up for one of our online yoga teacher trainings:

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09/27/2023
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Elephant Trunk pose

Different Types of Yoga – History, Benefits and Structure

By Yoga Asana

What Are the Different Types of Yoga?

Yoga is a complex and vast practice that’s evolved over time into a ton of different styles, each with their own benefits, target audience, and structure. Beginners might enter a yoga class to find a still, restorative practice or a flowing cardio work-out. It can be difficult to navigate! Whether you are an experienced yoga practitioner or a complete beginner, understanding the different types of yoga is essential to guide you along your yoga practice and find what works best for you.

Some of the more popular types of yoga you’re likely to see at your local studio might include Vinyasa, Yin yoga, Restorative yoga, Iyengar, Prenatal yoga, Aerial yoga, Children’s yoga, Power yoga, and Hot yoga. Here, we’ll take a look at each of these yoga styles in depth to examine their history, class structure, and benefits. These different types of yoga each provide a unique experience, so read on to gain some insight on what might be best for you! Now, let’s dive in!

Vinyasa Yoga

Vinyasa Yoga Introduction & History:

Vinyasa yoga is possibly the most popular yoga style in modern times. Vinyasa is a Sanskrit word meaning “to place in a special way,” and it refers to the conscious process of movement in which each pose is linked together along with the breath.

The modern practice of vinyasa yoga was developed out of Ashtanga Vinyasa Yoga created by Pattabhi Jois, which we will describe more below. But traditionally, vinyasa yoga traces its roots even deeper to the traditional practice of yoga within the Patanjali Yoga Sutras, created around 200 BCE.

Vinyasa Yoga Class Structure:

The structure of a vinyasa yoga class can vary greatly depending on the individual teacher or style but typical traits would include dynamic body movements, the use of sun salutations, a strong focus on transitions between postures and linking each movement with the breath. Vinyasa yoga style classes are often what people tend to imagine when they think of modern yoga practice.

Vinyasa Yoga Benefits:

Vinyasa yoga is an excellent yoga style for those looking to get more of a workout that emphasizes both strength and flexibility. The emphasis in vinyasa yoga on the breath is also excellent for strengthening the respiratory system and calming the mind.

 

Practice Vinyasa:

Yin Yoga

Yin Yoga Introduction & History:

Yin yoga is a style of yoga where postures are held for minutes at a time to target deeper connective tissue and joints within the body. Yin Yoga was founded by Paulie Zink, who came from a background of martial arts and Taoist yoga. In the 1970’s, Zink introduced his students of martial arts into Yin Yoga, as he believed the flexibility drawn from it had suitable applications in the martial arts field. It was further popularized by Paul Grilley who incorporated his knowledge of anatomy into the practice, and later by Sarah Powers who helped to bring today’s version of Yin Yoga mainstream.

 

Yin Yoga Class Structure:

Yin yoga classes typically involve a very small selection of poses, all of which are generally seated or reclined. Rather than moving quickly through postures like you would in a Vinyasa class, Yin poses are held for 1 minute or more – with poses sometimes held up to 5 minutes. The primary aim of yin yoga poses is to stress the fascia and stimulate the joints to improve mobility.

Aside from class structure, the names of yin poses are typically going to be unique as well to signify their difference from traditional yoga postures.

Yin Yoga Benefits:

There are a lot of great benefits within Yin Yoga. On a physical level, yin yoga is excellent for those looking to improve flexibility, support joint and bone health, and stimulate the layer of fascia that runs throughout our entire body. Yin classes provide a great balance to the “yang” lifestyle we see in the modern world.

 

Practice Yin Yoga:

Restorative Yoga

Restorative Yoga Introduction & History:

Restorative yoga is a practice that incorporates the heavy use of props to hold postures for a lengthy period of time to help the body recover, replenish and recuperate. In a restorative yoga class, every pose feels like a peaceful massage for the body, mind, and soul.

The practice of restorative yoga was first developed by B.K.S. Iyengar who was seeking out different ways that yoga could help him overcome personal illnesses he had suffered through-out his life. But it was actually Judith Laster who later took Iyengar’s techniques and formalized the practice into what we know as restorative yoga today.

For More Information See Our Post: What is Restorative Yoga?

Restorative Yoga Class Structure:

Restorative yoga classes are very slow and meditative, even more so than a yin yoga class. Each pose in a restorative yoga class is held for 5 minutes or longer, and props are used extensively to support the body to settle into a state of ease. The goal of each pose is to support the body so that the muscles can completely relax, allowing the nervous system to stimulate healing mechanisms within the body.

Restorative Yoga Benefits:

Restorative yoga works by bringing the body into a state of relaxation to activate the parasympathetic nervous system. We often refer to this as the ‘rest and digest’ mode rather than the ‘fight or flight’ mode associated with the sympathetic nervous system. When the mind and spirit are relaxed, then the body can enter into a deeper healing state, allowing your entire system to tap into a vital place of inner healing by strengthening the immune system and reducing muscular tension.

For more information on the differences between Yin and Restorative Yoga, you can see our post:

The Difference Between Yin Yoga and Restorative Yoga

 

Watch: What is Restorative Yoga?

Prenatal Yoga

Prenatal Yoga Introduction & History:

Prenatal yoga is a specific yoga style created to support and prepare women through pregnancy, delivery and postnatal.  The birthing process can be incredibly taxing on the body and mind, and prenatal yoga uses the wisdom of yoga to support women as their body expands to birth new life and also assists in relieving the stress of this transformational time.

Prenatal yoga has been a part of yogic teachings for thousands of years. This practice can be traced back to Ayurvedic or traditional Indian medicinal healing methods to support women during pregnancy and preparing to give birth. Ayurveda and yoga have always been intimately connected, and the practice of prenatal yoga has been foundational in supporting the wellbeing of women for millennia.

Prenatal Yoga Class Structure:

Prenatal yoga classes are often community driven and are meant to provide a community for support as much as a place to practice yoga. Postures are gentle, slow and more tender than you’d see in other types of yoga. With prenatal yoga, its important to avoid overstretching the joints are more sensitive during pregnancy.  Prenatal yoga classes also involve more modifications and props to support the body as it transitions through pregnancy.

Prenatal Yoga Benefits:

Prenatal Yoga promotes strength and flexibility on parts of the body that desperately need attention as they undergo incredible transformation. Prenatal yoga is also an excellent way to reduce stress and build a community of people sharing a profound experience together.

 

Practice Prenatal Yoga:

Iyengar Yoga

Iyengar Yoga Introduction & History:

Iyengar yoga got its name from B. K. S. Iyengar, who developed this unique therapeutic yoga style in the 20th century. Iyengar was one of the primary early yoga teachers who popularized yoga in the Western world and spread much of what we know about modern yoga around the United States and Europe.

Iyengar began his journey into yoga under the tutelage of Krishnamacharya, often called the father of modern yoga. Iyengar then took his teachings from the shala in Mysore and traveled to the United States to share his unique system of Iyengar yoga with the world.

Iyengar Yoga Class Structure:

Iyengar yoga classes are famous for the extensive focus on alignment in each pose with longer holds in both seated and standing postures. The unique sequencing of Iyengar yoga classes and extensive use of props make this yoga style stand out from the crowd and provides therapeutic benefits for the body, mind, and soul.

Iyengar Yoga Benefits:

Iyengar yoga is a highly structured, alignment-oriented yoga style, making it an excellent option for those looking to improve their practice with an emphasis on posture and alignment. Classes help to build strength, flexibility, and stamina.

Aerial Yoga

Aerial Yoga Introduction & History:

Aerial yoga is a creative and exciting yoga style that incorporates aerial arts using silk fabrics or ropes that extend from the ceiling as a support during the yoga practice. This acrobatic yoga style may look complicated and overwhelming, but it can actually be quite accessible to beginners with the proper guidance.

Aerial yoga is a combination of yoga and aerial arts that was created by Christopher Harrison in 1991. With his background as a choreographer and gymnast, he combined his passions into one to create the fun style of aerial yoga that we know and love today.

Aerial Yoga Class Structure:

Aerial yoga classes can vary significantly in the speed, style, and intensity of the class. Depending on the individual teacher or class focus, aerial yoga classes can be slow and meditative, or they can be more energizing and activating, providing an excellent workout. Regardless, you will undoubtedly have some fun on the aerial silks and experience what it is like to hang upside down!

Aerial Yoga Benefits:

Aerial yoga is a combination of the many benefits that yoga provides with the excitement of aerial silks. Along with providing increased strength and flexibility, aerial yoga can also reduce the impact of joint pressure or spinal compression, which is common in floor exercises during a yoga class.

Children’s Yoga

Children’s Yoga Introduction & History:

Children’s yoga is a specific style of yoga that is targeted to the level of children at various ages. By practicing children’s yoga, kids can get an exposure to the many benefits that yoga provides without it being overwhelming or confusing. Children’s yoga teachers are trained to bring yoga to the level of the individual child.

Children’s yoga has its roots in ancient yoga practice. In traditional Indian culture, children practiced yoga in some form essentially since birth, with their parents stretching and massaging their bodies. Children’s yoga is essentially any yoga style that is adapted to meet the developmental needs of a child.

Children’s Yoga Class Structure:

Depending on the specific age group, children’s yoga classes may involve more games and playtime. However, with older children, a children’s yoga class may look very similar to that of an adult, but it typically involves shorter holds in the poses and less emphasis on meditation or complex practices.

Children’s Yoga Benefits:

With the sensitive developmental period during childhood, children’s yoga is an excellent practice to support a child through the mental and physical demands of their growth. Children’s yoga can improve focus, reduce stress, calm anxiety, and support brain development. Physically, children’s yoga can improve strength and flexibility, support immune function, and build body awareness skills.

Ashtanga Yoga

Ashtanga Yoga Introduction & History:

Ashtanga yoga is a rigorous style of yoga practiced with a specific set of sequences. The name Ashtanga is derived from the Yoga Sutras of Patanjali, referring to the 8 limbs of yoga. Pattabhi Jois is responsible for bringing this practice to the western world.

Ashtanga Yoga Class Structure:

Ashtanga yoga follows a highly rigid series of poses that are interlinked with sun salutations. There are six series in total with students progressing through series over time. In addition to asana, the practice emphasizes breathwork, meditation, and mantra chanting as an essential component of the practice. It is similar in nature to Vinyasa classes, however Vinyasa allows for more creative sequencing whereas Ashtanga follows a more rigid structure.

Ashtanga Yoga Benefits:

Due to the intense physical nature of ashtanga yoga, this practice provides an incredible workout. It is an effective way to build strength and flexibility. Ashtanga yoga is also calming for the mind, strengthens the respiratory system, improves digestion, and sharpens mental focus.

Hot Yoga

Hot Yoga Introduction & History:

Hot yoga is a lot like what it sounds like – it is yoga done in a heated space! Hot yoga studios have exploded recently because they are an excellent way to facilitate your yoga practice by loosening your muscles and increasing the physical intensity of the practice.

Hot yoga owes its roots to the popular Bikram yoga practice created in the 1970s. After the infamous Bikram fell from favor in the yoga community, the practice of hot yoga remained a standard practice found in cities all over the world.

Hot Yoga Class Structure:

Hot yoga classes are defined by their heat with temperatures going up to 100 degrees Fahrenheit. The heat is meant to help the muscles relax to encourage better flexibility and to increase sweat levels.

Hot Yoga Benefits:

Hot yoga builds the heat in your yoga practice, exponentially increasing the benefits of yoga for your physical health. The heat can help to burn calories faster, encourage flexibility and increase sweat levels. Additionally, this practice is profoundly calming for the mind and spirit.

 

Interested in learning more?

Understanding the different styles of yoga is an essential step for any yoga student and yoga teacher alike. With the many yoga styles in existence, it can often feel confusing to determine which yoga style you should practice. An excellent way to begin is to experiment with different styles and teachers and find what works best for you. The more that you explore the various yoga styles, the better understanding you will have of your personal preferences.

In our online yoga teacher training courses, we support you on this path through the yoga styles by guiding you on the fundamentals of each yoga style. Our multi-style training will give you the tools to build a strong foundation in your personal yoga practice and begin offering classes to others from various yoga styles. So, if you are interested in becoming a yoga teacher, don’t hesitate to reach out to us today and join our online yoga teacher training courses at YogaRenew!

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09/25/2023
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