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Sequencing
Teacher Training
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Section 1
Objectives
1. Understand how to prepare students both anatomically and systematically for the
flow of your class.
2. Explore the sequences of many popular styles of yoga including Ashtanga,
Baptiste Power Yoga, and Bikram Yoga.
3. Understand the rational and benefits of these styles and sequences.
4. Learn to use this information to intuitively create our own organic,
transformative, multi-dimensional yoga flow.
5. Learn to build classes around peak poses, chakras, philosophical themes, a
category of asana, an alignment principal, opposing heart qualities (such as
willpower and playfulness), and more!
6. Learn to sequence both energizing and relaxing classes depending upon your
students needs!
7. Study parallel poses. Learn how to introduce advanced postures through a more
simplistic and attainable flow.
8. Learn safe and effective therapeutic principals to incorporate in your class
sequencing from the perspective of a full time Physical and Yoga Therapist.
Definition
A sequence is the order in which things are arranged, the pattern that is created by the
logical flow of pieces to create a whole. Sequencing is the art of creating a sequence,
deciding not only which specific asanas should be practiced during a class or home
practice but the order in which they should be performed.
Purpose
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Notes are not randomly placed together, the sequence of each notes placement
and the length of the note, as well as the combination of notes together are all
orchestrated to create a resonant whole
Each piece of music you compose (class that you sequence) will have its own
purpose, inspiration and feel, much like a piece of music or a song creates a
certain feeling or experience in the listener
Time of Day: The time of day for the class dictates the energy the class may
want to create:
o Early morning: Gentle warm up leading into standing poses; leading into
backbends and inversions to leave the practice more energized
o Mid-Day: Consider a more balanced sequence, and note whether you have
eaten prior to the practice or will eat afterwards.
o Evening: Consider sun salutations and challenging standing poses early in
the practice, leaving plenty of time for relaxing poses towards the end of
the practice to get ready for bed.
Length of Practice: Consider the amount of time you have and instead of
jamming in too many poses, be sure to have balance within the practice
o Always include breathwork and warming the body
o Never shorten Savasana to less than 5 minutes
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Pelvic and abdominal organs are squeezed and then released, flushing them with
blood and improving circulation
Improves nutrition to the intervertebral discs
Detoxifiying effect
Backbends
Anti-depressive/elevates mood
Stimulates the sympathetic nervous system in a slowly progressive way
Heart works harder as it is pressed against sternum, increasing heart rate
Fully stretches liver, spleen and other internal organs
Inversions:
Increases efficiency of cardiovascular, respiratory, lymphatic and endocrine
systems
Increase energy and engender equanimity
Generally, Sirsasana/Headstand is heating and Sarvangasana/Shoulderstand is
cooling, however it depends on the level of the practitioner.
Heating Poses:
Standing Poses
Unsupported inversions
Arm Balances
Backbends
Active Twists
Cooling Poses:
Forward Bends
Lying Down Big Toe /Supta Padangusthasana
Gentle Twists
Lying Down Butterfly/Supta Buddha Konasana
Supported Inversions
Supported Backbends
*Poses with Chin Lock/Jalandahara Bhanda such as
Shoulderstand/Sarvangasana, Plow Pose/Halasana, Bridge/Setu Bhanda, Lying
Down Staff/Viparita Karani
* Not recommended to do any heating poses after poses with Jalandahara Bhanda as
this is very cooling.
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Purpose:
Ashtanga Yoga is a Vinyasa style practice that follows a set series of poses. The first or
primary series, called Yoga Chikitsa, is described in Yoga Mala. Yoga Chikitsa, which
means yoga therapy, realigns the spine, detoxifies the body, and builds strength,
flexibility and stamina.
The series of about 75 poses takes an hour and a half to two hours to complete,
beginning with sun salutations (surya namaskara A and surya namaskara B) and moving
on to standing poses, seated poses, inversions and backbends before relaxation.
The intermediate or second series is called Nadi Shodana, meaning nervous system
purification. It cleanses and strengthens the nervous system and the subtle energy
channels throughout the body. This series is only introduced when the primary series is
strong. It follows the same progression (sun salutations, standing, sitting etc.) as the
primary series, but introduces new poses and variations.
The four advanced series are called Sthira Bhaga, which means divine stability. Pattabhi
Jois originally outlined two intensive advanced series, but later subdivided them into
four series to make them accessible to more people. These series emphasize difficult arm
balances and are only appropriate for extremely fit and accomplished practitioners.
Only advance to next series when you have mastered the one before
o Sun Salutations A and B (Surya Namaskar)
o Standing Postures
o Intermediate or Advanced Series (if appropriate)
o Seated Postures
o Backbending Postures
o Finishing Postures
Vinyasas between each posture to maintain heat in the body, build strength,
prepare nervous system for next posture
Each pose held for 5 breaths
Ujjayi Breath is utilized to maintain heat within
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Bandhas are engaged (inner body engagement of the core) In asana, use Mula
Bandha with Uddiyana (lifting of the belly) * See Ashtanga manual for in depth
explanation of bhandas and energetic implications
Drishti (eye gaze) is specific for each posture * See Ashtanga manual for more in
depth explanation of drishti purpose and effects
Each pose has a breath count, no time for adjustments. Importance is vinyasa,
not depth of pose (initially)
Poses and breath dont change, YOU change.
Primary Series:
Referred to as Yoga Chikitsa or Yoga Therapy
Predominantly forward bends and hip openers
Purpose: cleansing and toning of the kanda (low back, sacrum, hips and solar
plexus area) This is the source and meeting place of the Nadis.
Focuses on first and second chakras, develops qualities of third charka
Balances seat of emotions: either to gain more control or free them
Intermediate Series
Referred to as Nerve cleansing practice
Predominantly backbends, back strengtheners and heart openers
Focuses on the nerve center of the physical and energetic bodies
Third and fourth chakras
Possible Disadvantages
Primary sequence has a lot of emphasis on forward folds, which can be too much
for people with hyperflexible hamstrings and lack of flexibility work for shoulders
with emphasis on strength of shoulders.
Lack of time for adjustments/modifications can set up a chance of injury
Primary series is extremely challenging for beginning students, who may force
themselves into poses they are not yet ready to practice
Rigidity of instruction and cuing may not resonate with some students
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step out of the world & into yourself out of your head & into your body.
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Precautions:
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Recommends drinking 64-80 ounces of H20 for several days prior to class in
ADDITION to the 64 80 oz. of H20 already recommended for hydration each
day prior to the 90 minute practice. Also consider taking sea salt and potassium
tablets prior to class to prevent the symptoms of dizziness and nausea which
come from profuse sweating. Caution: Taking sodium and potassium has
effects on the heart, do not follow this recommendation without consulting with
your doctor.
Dress as light as possible to enhance release of heat from the body
No food 1-3 hours prior to class
Bring a large towel, yoga mat and water bottle
The Practice
Pranayama:
80-20: In this method of breathing, you take in a full breath. Go to the posture and
continuously let out 20 percent of the air through your nose with your mouth closed. In
postures that require 80-20 breathing, you need oxygen in the lungs to do the posture,
so you will be able to maintain proper strength while performing the posture.
Exhalation: In exhalation breathing, you take in a full breath and exhale the breath
completely when you achieve the posture. While you are doing the posture you should
continue exhaling.
With either breathing technique, you should not strain. In the beginning, your lung
capacity will not be large enough for you to sustain yourself with the above breathing
methods. To prevent straining your lungs, take another breath as needed and continue
with the breathing method. As your lung capacity improves and you improve doing your
Yoga postures, you will find that following these breathing methods becomes as natural
as doing the Yoga postures themselves.
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1.
2.
3.
4.
5.
6.
7.
8.
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PARALLEL POSES
What are Parallel Poses?
Big Toe Hold ~ Reclining Big Toe Hold Variations
Big Toe Hold
(Utthita Hasta Padangustasana)
Yoga Anatomy Page 44-45
Notes:
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Peak Pose: Visvamitrasana (Side angle while holding leg extended in front)
1. Down Dog with Twist
2. Revolved Side Plank
3. Extended Side Angle
4. Wide Legged Forward Fold Down Dog Arms, Add Twist looking under arm
5. Warrior I with Shoulder Bind under front leg
6. 1/2 Flying Split
7. Visvamitrasana
For advanced practice, can add other complex parallel poses:
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COUNTERPOSE
Forward Bends and Twists
Forward Bends
Inversions
Forward Bends
Twists
Forward Bends
Forward Bends
As a group, come up with some examples of poses and their counter poses. Remember,
the counter pose is usually not directly after the pose, just later in the practice.
POSE
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COUNTERPOSE
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Strength
Obliques
Shoulder
Flexion/Abduction
Shoulder
Adduction/Upper
Back
Hip Flexors/Quads
Gluts
Outer Hips/Hip
Abductors
Hip Adductors
WARM UP
Flexibility Poses
Strength Poses
Sun Salute with
Reverse Prayer w low Sun Salute B (has
lunge
Warriors and Chair)
Lateral Flexion
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Strength
Crescent Lunge,
Warrior I
Locust
Strength
Warrior 3 with Chest
Exp
Super Pigeon
(passive)
Balancing Half Moon
with Half Bow
(Active)
Bound Side Angle to
Bird of Paradise
Bow
Revolved Triangle
Intense Leg Stretch
with Reverse Prayer
Revolved Side Angle
with Open Arms
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Strength
Deep
Squat/Malasana
Boat/Canoe
Wide Legged
Forward Fold with
Eagle Arms
Butterfly
Maricyasana 1 and 2
Plow
Shoulderstand
Mandala Style
o Incorporates turning 360 degrees on the mat
o Logical progression of going deeper and deeper into each posture
o Classical Mandala enscourages a balancing of energies by being
sure you turn in each direction an equal amount of time
Add On Variations
o Starts with a simple sequence of 5-8 poses
o Repeats sequence with same poses, just adding a more in depth or
complex variation
o Usually builds to a peak pose
Active/Passive
o Perform 1-3 Active Poses: Working against gravity
o Follow with Passive Pose : Working with gravity, releasing to
gravity
o Huge component of Universal Yoga (plus including Mandala style)
4. Additional Options
Spiritual Focus
o Mantra
o Sutra
o Story
Pranayama
o
Choose to fit theme or style of class
Music
o Pace of music
o Lyrics or no Lyrics
o No music option
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Stepping Back
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Mandala Style
Seated Poses
Seated Forward Fold
Incline Plank/Reverse Table
Boat/Canoe
Marichyasana 1
Seated Spinal Twist
Repeat
Lying Down Staff Pose
Choice of Inversion (Happy Baby/Plow.Shoulderstand)
Knees to Chest
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Savasana
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Strengthen/Activate
Low Back
Ex:
o Upper Back
Ex:
Hip Opening Class
Improve Flexibility
o Low Back/Gluts
Ex:
o Hamstring
Ex:
o Outer Hips/IT Band
Ex:
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Calming
Forward Bends
Lying Down Big Toe
Gentle Twists
Lying Down Butterfly
Supported Inversions
Supported Backbends
Poses with Chin lock
c. De-Toxification
Focus on poses which provide compression then
release of internal organs (Twists/Forward
Folds/Backbends)
Utilize warm environment to enhance skin detox
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Strengthening/Endurance
o Hot Class/Hot Vinyasa/Slow Flow
o Emphasis on asana
o If warm environment, need less vinyasa within and inbetween to create
internal heat
o Utilize more balancing poses, longer holds
o More time for adjustments for alignment and cuing
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Release
4. Embody it
See under Name it: chant, mudra
Surrendering poses: Crescent Moon, Pigeon, Forward Folds, Childs Pose
Savasana:
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