I understand the desire to be creative with sequencing, I really do. But sometimes we really get in our own way. If you’re someone who agonizes about creating a new sequence for every class, then take comfort in my offering: you only need four yoga sequences. Here’s what you need: That’s it. Once you have […]
Do you feel the pressure to create a new sequence for every class? When you tromp into your eighth class of the week and teach the same sequence that you did yesterday (heaven forfend!), do you hear any of these voices in your head? “My students are getting bored.” “I need to keep them interested.” […]
Camel pose (ustrasana) is one of the few backbends that encourages a strong engagement of the front line of the body. Because you are moving backwards into the pose (imagine gravity like a heavy blanket trying to push you further into the pose), your abdominals (rectus abdominis) need to work eccentrically (engaged and lengthening) to […]
Sequencing is the hidden art of the yoga class. Peak pose sequencing is a sequencing style in which you select a challenging apex pose and then creates a sequence that will sensibly prepare the body to get there. Peak Pose Sequencing: a yoga sequencing style that builds the class progressively towards a challenging apex pose. […]
Tittibhasana (insect pose) is very fun pose to try, requiring deep hip flexion, hamstring opening, and a keen sense of balance. Part of the pose requires training the connection between the upper arm and the thigh; by connecting these parts of the body, you can create buoyancy and stability. Candidly, access into this pose (and […]
I’ve been playing with this delicious hip opening sequence this week. This sequence is a well-rounded flow yoga class for all levels that take an “around the world” tour of the hips: opening the front, sides, and back of the hip joint. Rather than sequencing to a peak pose, this anatomical intention of this sequence […]
Forearm Stand (Pincha Mayurasana) is a HUGE pose. It’s a backbend, inversion, hamstring opener, and shoulder opener all in one. To adequately prepare for this pose, you need to be aware of the following component parts. Component Part: body parts that need to be warmed up or educated in order to do the peak pose […]
Bird of Paradise is a bound standing pose, where you balance on one leg and try to look like a stork. But, you know, an elegant stork. It’s a doozy of a pose, requiring balance, open hamstrings, external rotation, and deep hip flexion. Let’s take a closer look at how you can get your students […]
Natarajasana – Dancer’s Pose – is a beautifully challenging yoga pose. It’s a complex pose with a lot of benefits: Opens the chest and front line of the body Works your balance (ankle and hip stability) Increases focus The component parts (parts of the body that need to be warmed up or educated in order to […]
This class yoga pose is complex! Requiring deep opening through the hips and shoulders, wheel uses the strength of the arms and legs to leverage the practitioner into the pose. Make sure to use stages for the peak, starting with bridge pose. Here’s a look at how I may sequence this pose for a flow […]
I taught this delightful little power sequence in YYoga’s 3-Day Principles of YYoga Teacher Training as a demonstration of sensibly sequencing to peak poses. Keep in mind that access to Dragonfly is limited by the joint of the hip – not just the muscles. For more info on skeletal variation, check out Paul Grilley’s outstanding […]
To do this pose well, you need open outer hips, coupled with hip buoyancy (from the core and back leg activation) coupled wtih a willingness to reach the chest forward to counterbalance the lifting of the back leg. Component Parts: Sequence: Props needed: Strap, two blocks, chip foam block Want more? Check out my […]
These two styles look the same, so what’s the difference? At YYoga, we make a distinction between Flow and Power. Now, these styles are very similar and use the same kinds of poses (sun salutations, standing poses, arm balances, inversions, complex backbends). They both derive from the Ashtanga tradition, which incorporates standing poses held for […]
Have you been in a class where any of the following have occurred: The teacher (maybe it’s us) links 12 million poses on the same side. Thighs are trembling. Anger is mounting. The teacher forgets to do one side, or forgets and entire series of poses You have to change your foundation to get to […]
My IT Band is tight. Tiiiiiiight. Or more correctly, I should say that my gluteus maximus, which feeds into and inserts on the IT band, is tight, so that the resulting pull tautens the IT band. (“IT” stand for “ilio-tibial”, and this band is a swath of connective tissue that runs from the pelvis to […]
Who doesn’t like sugarcane in the moonlight? De-lish. But let’s face it, getting into this variation of Half Moon (Ardha Chandrasana) can test your balance, flexibility, and coordination as you reach back and grab your lifted leg. Never fear, here are some tips that help make this elusive pose more accessible. Component Parts First, to […]
Urdhva Dhanurasana (Upward Bow, also known as “Wheel”) is one of the most delicious and expansive of yoga asana, inviting a full opening of the “Eastern,” or front, side of the body. As in all yoga asana, the stability (sthira) of the back body is essential for supporting the full expansion and sweetness (sukha) of […]
Eka Pada Koundinyasana. It’s one of those poses that you see on the cover of yoga journal, performed by someone smiling peacefully (and seemingly in no state of stress or panic) that makes you go, “Huh? Riiiiiiiiiight.” As my boyfriend said with alarm upon seeing this picture to the left, “Jesus! That is not good!” […]
Natarajasana, Pose of the Lord of the Dance, is a complex pose that is deep backbend with the added fun of balance. As with any backbend, is it essential to fully warm up the thoracic spine and hip flexors as well as integrate core stability for the safety of the lower back. A myriad of […]
Urdhva Dhanurasana, aka Upward Bow – don’t call it Wheel, that’s a different pose ;). One of the ultimate yoga stretches for the front of the body, Urdhva Dhanurasana challenges us to maintain our strength though the core as we radiate through our upper chest and heart and stretch our hip flexors and shoulders. Any […]
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