My First Vinyasa Flow

Have you ever been curious about what goes in to teaching a 60 minute yoga class?

There’s no such thing as winging it as a new Yoga Teacher.
At least not for any that I know!

Like anything else, teaching will come naturally and second nature with time and experience.

But for now… it’s getting on the mat and seeing what works. Writing it down. Editing. Editing some more. Practicing. Completely changing a sequence because it’s just too complicated. Completely changing a sequence because it’s just too simple. Memorizing. Mnemonics.  More editing. Practice. Timing yourself. Nailing it. Having faith in yourself and your hard work. Teaching.

Here’s the 60 minute Vinyasa Flow class that I have written, and will be teaching to my fellow trainees this weekend!

We are not allowed to use notes of any kind!

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Arrive and Center

– Easy Pose / Sukhasana

Come to find a comfortable seat.
Rest your hands on your lap.
Sit tall.
Allow yourself to arrive here.
This is your time.
Close the eyes or gently focus them to the ground in front of you.
There is no better place to be.
Right now you don’t have to worry
about what happened before you came here,
and you don’t have to worry
about what will happen when you leave.
This is your time to be present.
This is your time to strengthen and honor your body and mind.

Pranayama

– Nadi Shodhana

Warming Poses

– Table
– Inhale Cow
– Exhale Cat
*Repeat with the pace of your own breath*
– Table
– Inhale R arm reaches up towards the sky
open at the chest, look up
– Exhale thread the arm through to lie on your shoulder and ear,
L arm can come behind you
– Inhale rise R arm reaches up to the sky
– Table
*Repeat L side*

– Sit back to Child’s
legs as wide as comfortable
arms out in front
or down by your sides palms facing up

– Inhale rise to sit on your knees*
– Hands to heart center
– Rise to stand on your knees
– R leg out to your side
– Arm reach high overhead palms touch
– Bow to your R
A nice side stretch
– Inhale back to center
– Leg comes in
– Sit back on your knees
*Repeat L side*

– Sit back in Child / Balasana
– Exhale Downward Facing Dog
  lift the hips, strong in the arms with a straight back
soft bend in the knees, peddle out the legs
– Inhale walk your feet to your hands
– Find Rag Doll / Ardha Uttanasana
Heavy from the waist down
Nod the head yes, shake the head no

Sun Salutations

– Inhale rise to Mountain / Tadasana
– Exhale hands at heart center
– Inhale arms over head
– Exhale Forward Fold
– Inhale Half Way Lift
hands up the shins
flat back

– Exhale Chaturanga,
lower half way down
elbows close to your sides

– Inhale Upward Facing Dog
  knees lifts
only your hands and the tops of your feet touch the ground
strong lift through your shoulders

– Exhale Downward
  peddle out the legs
– Inhale Half Way Lift
walk the feet to the top of the mat
– Exhale Forward fold
hang heavy
– Inhale rise arms overhead
– Exhale Mountain

– Inhale Chair / Utkastasana
  sit back strong in the thighs
arms frame the face
– Exhale Forward fold
– Inhale Half Way Lift
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
– Inhale Warrior I on the R side *
  spin the back heel
root into the floor
square the hips to the front of the mat
arms reaching up
shoulders relaxed and down

– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
*Repeat L side*
– Inhale Halfway Lift
– Exhale Forward Fold
– Inhale Chair
– Exhale Mountain / Tadasana

– Inhale sit back to Chair
– Exhale Forward Fold
– Inhale Halfway Lift
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
– Inhale Warrior I R side*
– Exhale Warrior II
arms parallel to the floors
hips open
root into the floor

– Exhale Extended Side Angle
R elbow down to your front knee
reach the L arm up and high
spin front the torso
look up, opening the chest

-Hands to the ground
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
* Repeat L side*
– Inhale Halfway Lift
– Exhale Forward Fold
– Inhale sit back to Chair / Utkatasana
– Exhale Mountain / Tadasana

– Inhale Chair
– Exhale Forward Fold
– Inhale Halfway Lift
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
– Inhale Warrior I R side*
– Exhale Warrior II
arms parallel to the ground
look out past the middle fingers of your front hand

– Inhale Reverse Warrior
legs stay where they are
L arm reaches behind to rest on the back of your thigh
R arm lifts
look up through the chest

– Exhale Chaturanga
cartwheel the arms to the ground
leg comes back
lowers down

– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
*Repeat L side*
– Inhale Halfway Lift
– Exhale Forward Fold
– Inhale Chair
– Exhale Mountain / Tadasana

– Inhale Chair
– Exhale Forward Fold
– Inhale Halfway Lift
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
– Inhale Warrior I R side*
– Exhale hands to heart center
Inhale launch the back foot parallel to the ground behind you
land the back foot and find
Warrior I
– Exhale Chaturanga
– Inhale Upward Facing Dog
– Exhale Downward Facing Dog
*Repeat L side*
– Inhale Halfway Lift
– Exhale Forward Fold
– Inhale Chair / Utkatasana

Standing Poses and Arm Balances

– Exhale Forward Fold
– Step the feet back to find Downward Facing Dog
peddle out the legs
– Inhale R up reaches back up and high*
– Sunbird
  bend the knee and open the hip
– Exhale bring the knee back down and through to tap the R elbow
– Inhale bring it back up and high
– Exhale bring the knee to the nose
round the spine
– Inhale leg back and high
– Exhale bring the leg to tap the opposite elbow and hold
– Inhale bring the leg back up and high
– Exhale Low Lunge
  bring the leg between the hands
knees at a 90 degree angle
– Inhale Crescent Lunge
lift in the chest
arms to the sky

– Hands to heart center
– Exhale Prayer Twist to the R
– Open Arm Twist
R arm high, left to the ground on the outside of your knee
– Prayer Twist
hands together
twist at your navel

– Inhale Crescent Lunge
– Exhale Downward Facing Dog
hands to the ground
front leg extends back

*Repeat L side*

From Downward Facing Dog
– Inhale rise Warrior I on the R*
– Exhale Warrior II
– Inhale Extended Side Angle
– Exhale Reverse Warrior
straighten out the legs
arms parallel to the ground

– Triangle
move forward three extra inches
bend at the torso lower the R left down L hand up
strong as if between two walls

– Bring both arms down, leg comes back to find Downward Facing Dog
*Repeat L side*

-walk the feet to the top of your mat
hang heavy
– Inhale lift arms over head
– hands to center
root into your L/R foot *
bring your right foot to rest above your left knee
sit back
chest lift
come to stand keeping the right leg lifted

bring the leg back, find Dancer
bring the R/L arm back to catch the foot
– Mindfully release, shake out the legs
– Exhale Forward Fold
root into your R foot
– Inhale Half Moon
L leg reaches back behind you
L arm toward the ceiling
maybe your hand catches your foot

– Exhale release Forward Fold
– Inhale hands over head and down to heart center
*Repeat other side*
– Malsana
toe heel the hips mat distance apart and into your squat
hips low, chest lifted
you can use your elbows to push your knees open
maybe lift one heel and then the other
maybe lift both at the same time

– Hands to the ground
– Wide Legged Rag Doll

– Step back to Downward Facing Dog
– Drop the knees find Table
– R leg comes up back behind you*
– L arm reaches forward
thumb to the sky
– Exhale knee to elbow
– Inhale extend x 4
– hold
– bend the knee
– sweep the hand back to catch the foot and bow
– mindfully release, find table and take it on the other side*
– *repeat L side*
– Child’s Pose

– Rise and swing your legs in front of you
– lay down to find Reclining Butterfly Legs
  soles of the feet come together to touch and knees fall open
arms can rest below your naval, by your sides palms facing up,
or ever above your head hands to opposite elbows
use the hands to bring the knees together
bring your hands down by your side pass facing down
bring the backs of your heels to almost graze the tops of your fingers

– Inhale tilt the pelvis and engage the core
– Exhale Bridge lift the hips
  press in all four corners of your feet
maybe you roll onto your shoulders
and brings the hands underneath you to interlace the fingers
slow lower down, release the hands and shoulders
hands down by your side lift the legs up and high
– Inhale widen the legs as much as you can
– Exhale bring then back x 4
– Bring the knees and curl into a ball
– Happy Baby
bring the hands to the inner arches of your feet
maybe rock side to side and massage out that lower back

– Hug the knees to the chest
roll out your spine if that feels good today

– come forward and find Plank
strong in the hands
flat black and a long line of energy from the heels of the feet out through the crown of your head

– lower down to a Four Arm Plank
– Hip Dips x 8 each side
– Four Arm Plank
– Keep the chest lifted, lowering everything else to the ground
– Find Cobra
elbows by your ribs to the ground
bend the knees
bring one hand behind you at a time to bow
hands grabbing outside edges of your feet, everything lifts

mindfully release and press back into Child’s

Cool Down

– Exhale Downward Facing Dog
– Reach the R leg up and behind you*
– Round the spine to land in Half Pidgeon
– R knee to R hand
– Square out the hips
– Sit tall with your hands by your side
back leg out straight behind you
maybe you place a blanket under your hip if there’s space between it and the ground

– Lower to the ground and surrender
place your forehead on the back of your hands, on the floor or a block
Rise with hands by your sides and maybe bend the back leg
maybe grab onto the foot
maybe hook the foot into your elbow crease
maybe come into a mermaid if that’s in your practice and clasp the hands overhead
– Mindfully release the back leg and press back into Downward Facing Dog
*repeat on the L side*

– Walk the feet to the top of your mat and take a seat
– Legs out long in front of you, take a forward bend hinging at the hips
– Brings the soles of the feet together and fold
– Lay down and take a long body stretch
– Hug the knees in
– Extend the arms out long, creating a T
– Using the core, let your knees fall to your right, keeping your shoulders grounded
*repeat other side*
– Hug the knees in one last time, making yourself a tiny little ball

– Release into your final savasana
let the legs fall apart
  arms by your side, palms facing up
  relax your face
  relax the space between your eyes
  relax your jaw
  let the tongue fall from the roof of your mouth
  melt into the floor and enjoy the affects of what you’ve just done

Namaste.
 

 

 

 

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