Yoga Class Sequence Example Essay - Essay for you

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Yoga Class Sequence Example Essay

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How to Teach a Yoga Class

How to Teach a Yoga Class

When teaching yoga, you help students to increase their flexibility and strength while enhancing their sense of unity and giving them a chance to tune into their body through exercise and breathing. Though there are many types of yoga--Iyengar, Bikram, Ashtanga, Hatha, Vinyasa and Anusara, for example--the ways of teaching classes are fairly similar. Read on to learn how teach a yoga class.

Choose the type of class you will teach based on your background and experience. Make sure to clearly advertise the form of yoga you focus on so students know what to expect.

Create a yoga routine, incorporating basic moves such as the downward dog and plank and adding new moves to challenge and interest students. Decide the sequence of the poses and the flow of the class, focusing on strength, relaxation and flexibility.

Demonstrate the poses and sequences as you teach them. Give verbal cues and instructions, walking around the room to gently correct form and praise students.

Help students who have injuries or a limited range of motion by showing modifications or using props. Everyone in the class should be able to have a great workout no matter what their ability.

Use music specifically made for yoga. Use instrumental or soothing music that flows together from song to song.

Guide students in stress relief and meditation as the class format requires. Many modern power yoga classes focus less on meditation and more on form, but most classes still end in a cool down and breathing sequence.

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Yoga sequences

January 17, 2017 by Jason Crandell

You know those poses that you once loathed, but now you love? At first, they had the audacity to make you feel awkward, imbalanced, and mortal. Then, somehow, they started scratching an itch that no other posture could. You know the ones. For me, Parivrtta Trikonasana is at the top of this list.

Things changed for me in Parivrtta Trikonasana when I started working with the pose differently. My experience shifted when I started putting it later in my sequences. I remember when I was an Ashtanga practitioner thinking that Parivrtta Trikonasa was too early in the standing sequence for my body. It was the first posture in the sequence to stretch my IT bands, adductors, external rotators and rotational spinal muscles. Even though I was in my early 20s, all of these muscles and connective tissues were pretty tight and Parivrtta Trikonasana was a slog.

The pose was enough of a frustration for me during my Primary Series days that I started to prep for it with a few outer-hip and IT band openers before class. I could accept that Marichyasana D was hard, but I couldn’t quite cope with the fact that I struggled with the fourth posture in the standing series. Eventually, as I moved away Ashtanga Yoga, I started building sequences that were entirely designed to make greater peace with Parivritta Trikonasana and address the tight spots that this posture revealed in my body.

This sequence came about from many years of trying to relocate Parivrtta Trikonasana from my “No thanks, I’d rather not,” list, to my “Yes, please—and I’ll have A few more,” list. Like all of my sequences, it’s accessible, simple, straightforward, and effective. Take a few moments to look at the sequence before you practice it and you’ll quickly see why it makes sense. It includes everything that you’ll need to prepare your body for Parivrtta Trikonasana and presents these components in a straightforward progression. Fingers crossed that it works as well for you as it’s worked for me over the years.

And, hey, while we’re at it, let me know some of the postures that you’re still struggling with in the comments section and how you’re going about managing them. Maybe I’ll create a sequence just for you!

PS: For easier practice at home, you can sign up for our newsletter and we’ll send you a free printer-friendly PDF download. If you are already on our newsletter list, you still have to enter your email to receive the sequence.

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course. The Art of Yoga Sequencing. It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

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December 17, 2016 by Andrea Ferretti

Full disclaimer: when it comes to the morning, I’m a coffee first kind of guy. Yoga is a close second. But, it’s second nonetheless. It wasn’t always this way, but nothing is permanent. So, if you’re like me and you prefer some liquid inspiration to get yourself on the mat first thing, don’t judge yourself. Once you’re ready, here’s a solid, get-up-and-go practice.

This is a pretty simple, straightforward sequence. You don’t need to revolutionize the future of yoga sequencing before noon. You just need to ease into your body, get moving, turn upside down a time or two and chase the cobwebs away with some backbends.

The sequence starts with three opening postures — Child’s Pose, Downward Dog, and Ardha Uttanasana — to slowly stretch the back of your body. Then, you transition into Sun Salutations. I have “Surya Namaskar A” listed here, but you can do any style of Sun Salutation that you like. I take my first couple of Salutations incredibly slowly. It wasn’t always this way, but, again, nothing is permanent. Take as many as you like and move at whatever pace you prefer.

Next, you’ll jump into a progression of standing poses. I like to practice Warrior II-based postures prior to Warrior I-based postures, because they’re easier for my hips. This is the order that I’ve chosen for this sequence, but I don’t have a black and white rule about it. I used to, but nothing is permanent.

After you’ve done a few openers, done as many Salutations as you fancy, and worked through your standing postures, it’s time to get upside down. If you’re not practicing Handstand, you could do Half-Handstand with your feet at the wall. Or, you could omit the inversion entirely. If you have a few tricks up your sleeve and want to do additional inversions or arm balances, go for it.

The sequence concludes with Bridge Pose and Upward Bow, followed by Supta Padangusthasana. My backbends feel even tighter in the morning than in the afternoon. It’s always been this way — some things never change. Supta Padangusthasana grounds you after your backbends and rounds out the sequence. A brief Savasana or Seated Meditation is a nice way to fully close the practice. Usually, I include these, but I’m honest enough to tell you that sometimes I don’t. Once in awhile, it feels like I spent the entire morning sequence trying not to feel like a corpse.

OK, enjoy your practice!

PS: For easier practice at home. you can sign up for our newsletter and we’ll send you a free printer-friendly PDF download. If you are already on our newsletter list, you still have to enter your email to receive the sequence.

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing . It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

You might also like:
  • The Expert’s Guide to Chaturanga, Part V
  • Essential Sequence: Sun Salutations (Surya Namaskar B)
  • 30-Minute Morning Sequence
  • Essential Sequence: Sun Salutations (Surya Namaskar A)

October 7, 2016 by Jason Crandell

I know back pain. I’ve dealt with varying degrees of back pain—from mild to severe—for more than 20 years. I’ve also worked with hundreds of students that have similar challenges. In fact, many students turn to yoga when they’re facing lower-back problems.

My yoga practice has provided me with an exceptional tool for managing my back and minimizing flare-ups. At the same time, there’s no one-size-fits-all formula for using yoga to manage back discomfort. Postures that soothe some students, agitate others. Yoga is for everybody, but not all postures are for everybody. With this in mind, the goal of this sequence is to provide you with some general principles and a simple sequence that may help you with general, overall lower-back maintenance. I’m hopeful that many of these postures–if not the entire sequence–will help you keep back discomfort at bay if you practice them regularly.

Of course, this sequence is not for acute pain, nor does it account for (or provide) specific diagnoses. If you’re in acute pain, please find a medical provider. Also, please omit all postures that are contrary to your medical provider’s suggestions.

One more thought. A detailed examination of yoga for back health is beyond the scope of this blog post. But, before you launch into this sequence, there are a few important principles to pay attention to:

1. Focus on maintaining the natural curves of your spine. especially the lordotic curve of your lower back.
2. Focus on hip and leg flexibility. Yes, some students need more stability in these regions. But, generally speaking, excessive tension in the hips and legs needs to be addressed so that the pelvis can be in it’s proper position in daily life and in yoga postures.
3. Breathe slowly, smoothly, and deeply. Breathing settles the inclination for the nervous system to overreact and helps facilitate spinal motion.
4. Remember that there’s going to be a little trial and error. Some things will work for you and some things won’t.
5. Back off when something hurts. Period.
6. Lastly, all hygiene requires consistency. Consider this sequence good hygiene for your lower back. Got it?

WHY THIS SEQUENCE WORKS

Reclined hip, hamstring, and inner leg (adductor) openers should be the bread and butter of lower back maintenance strategies. Yes, a strong and stable core is essential for lower back comfort. But, if excessive hip, hamstring, or adductor tension is keeping your pelvis out of proper alignment, no amount of core strength is going to protect your lower back.

These first three poses are so valuable that you can practice them on their own — especially if you’re not comfortable with the following postures. The first four postures of this sequence don’t require your lower back or pelvis to move. Instead, you keep your lower back and pelvis stationary and move your leg. Most of you will need to hold a yoga strap instead of holding your foot. The 5th posture introduces a mild reclined twist in order to help you create more mobility in your thoracic spine (the part of your spine that your ribs connect to).

In addition to mobilizing your hips, hamstrings, and adductors, strengthening your core is essential for lower back comfort. Two of the most effective core strengtheners in yoga are what I call “Core Connector” (pose 6) and Forearm Plank (pose 8). These poses require very little spinal flexion (anterior spinal rounding) to execute correctly. If the minor rounding of your spine in the “Core Connector” is uncomfortable, do a few rounds of Forearm Plank instead. In this sequence, I threw in Down Dog between the two core postures to help you focus on lengthening your spine, which can help alleviate back discomfort.

POSES 9-10

Most people love to alternate between Cat Pose and Cow Pose. I don’t. Honestly, I just don’t find Cow Pose to be comfortable or effective in my body. Cat, I like. Cow, I can live without. So, I selected Sphinx Pose to pair with Cat Pose instead. Sphinx is the first pose in these sequence where you’re taking your back into extension. As you do this pose, don’t let your belly sink heavily into the floor since this may arch your lower back too intensely. Instead, gently press your pubic bone into the floor and draw your lower belly toward your spine. Notice how this pose feels in your lower back. Some of you will crave more, some of you will want to get out sooner rather than later.

POSES 11-14

Hip openers should be a staple in your back care routine. Pigeon Pose is most notable for the stretch it delivers to the outer and posterior hips — especially gluteus maximus and the six external rotators that live under glute max. But, Pigeon Pose — like the two postures that follow it in this sequence — also lengthens the hip flexors that lay on the front of the pelvis. This is particularly true for those you with exceptionally tight hip flexors. Posture 13 adds the hip flexor lengthening by also stretching the quadriceps. This group is rounded out with a lunging twist since mild twists feel so good for many people with muscular tension in their back.

POSES 15-16

Closing a sequence with a mild twist and a mild forward bend like Child’s Pose is soothing for nearly everyone who struggles with lower back discomfort. You can make Child’s Pose even more effective by directing your inhalations toward your lower back.

Want to practice this sequence at home? When you sign up for our newsletter. we’ll send you free printer-friendly PDF of the sequence above !

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing . It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

You might also like:
  • Essential Sequence: Pigeon + Chaturanga = Eka Pada Galavasana
  • Revolved Triangle Sequence: Stretch Your Hamstrings, IT Band, Outer Hips, and Spinal Muscles
  • Essential Sequence: Neck, Shoulders, and Upper Back
  • 30-Minute Morning Sequence

September 21, 2016 by Jason Crandell

WHY THIS SEQUENCE WORKS

Your shoulders have a lot of moving parts. Each shoulder has 4 joints (GH, AC, SC, ST), plus layers and layers of soft tissues that include muscles, tendons, and ligaments. When you add the physical demands that the shoulders undergo on a daily basis to the complexity of the region, you wind up with an unavoidable truth: Your shoulders need regular—if not daily maintenance—if you want your upper-body to be functional and comfortable.

ONE IMPORTANT THING ABOUT YOUR SHOULDERS, NECK, AND UPPER-BACK

We frequently take our body for granted. Even as yoga practitioners, we often forget the intricate subtlety and profound majesty of the body. When we take our body for granted, we forget that it needs our attention and care. We forget that our body needs regular—if not daily maintenance—especially as our body ages. I’ve watched my body through my yoga practice for 20 years and it’s finally become clear that my shoulders, neck, and upper-back need a simple, quick, daily practice if I want them to work optimally. I created the following sequence for myself a few months ago and I’ve been extremely consistent with it. It’s usually not the entirety of my practice or training on any given day. Rather, it’s a supplement. It’s simple, basic, and hugely effective. Think about it as the equivalent of brushing your teeth or taking a shower. It’s just basic hygiene that helps you feel better.

My recommendation is to do this sequence several days a week. It’s only going to take 10-15 minutes and it will be worth every moment. If you have a regular yoga practice, sneak this in at the end of your sequence. If you train, run, workout, or ride a desk all-day long, do this sequence in the evening before you go to bed. Just figure out a way to put this into your routine.

Child’s Pose and Cat Pose gently round the upper-back and release tension in the muscles that lay between the shoulder-blades. Since the head hangs freely in these postures, the muscles in the neck don’t have to work to support the weight of the head. This creates a nice, much needed rest for these often over-worked muscles.

If you practice with me live, online or with these illustrated sequences, you’ll recognize this straightforward, 4-pose shoulder-opening combination. I use this mini-sequence all the time. In fact, you can think about these 4 poses as a “mini shoulder-opening sequence” within a sequence. If you don’t have time to do this entire practice, these 4 poses will knock plenty of the rust off of your shoulders by themselves. These postures will help create mobility in your shoulders by taking them through a significant range of motion. If sitting in virasana is difficult for you—or, you want a little more movement in your practice—you can do this combination of shoulder openers in Tadasana, Warrior 1 or Warrior 2.

POSES 7-10

Poses 7 – 10 are included to get you moving a little bit more. Even though this sequence mellow, it’s nice to have a few poses where you can feel your body work. If you externally rotate your upper-arms and broaden your shoulder-blades properly, you will release the weight of your head and neck in down dog. This will help stretch the space between your shoulder-blades. Low lunge with your fingers interlaced behind your back will stretch your the front of your shoulders and chest. The two wide-legged standing forward bends will stretch your entire back-body and release tension in your upper-body by letting the weight of your head and neck to drop.

Down Dog with the elbows on the floor and the hands on the wall is one of my favorite shoulder openers. It creates the same effect as Down Dog, but it increases the amount of leverage that you can stretch your shoulders with. To do this posture effectively, place your hands on the wall with your fingers pointing away from each other (your thumbs will face the ceiling). Keep your elbows shoulder-width apart. The most common mistake that people make when they’re practicing this pose is to lean their shoulders toward the wall. Instead—just like you do in Down Dog—press your shoulders toward your legs.

Legs Up The Wall. Need I say more?

Want to practice this sequence at home? When you sign up for our newsletter. we’ll send you free printer-friendly PDF of the sequence above !

AND, if you want to feel more confident and knowledgeable about your sequencing skills, check out my e-course, The Art of Yoga Sequencing . It’s great for yoga teachers and students who want to better understand how the body works and how to stretch and strengthen effectively.

You might also like:
  • Essential Sequence: Quick Hip Openers
  • Essential Sequence: 30-Minute Whole Body Sequence
  • Essential Sequence: Evening Wind Down
  • Essential Sequence: Ease into Urdhva Dhanurasana

April 13, 2016 by Andrea Ferretti

I am a vinyasa flow girl through and through. I believe that spending time studying alignment is vital to a lifelong yoga practice — whether in the form of Iyengar classes/workshops or with a flow teacher like Jason who occasionally slows things down. When you learn to understand and tune into the details of alignment you not only stave off potential injuries, you truly learn the skill of connecting your body and mind.

But after years of studying, I find that most days I want to flow. I like to begin and end practice with postures that are close to the ground because these poses simultaneously help me settle in and open up. And in between, I like to move. Moderately-paced movements help me build heat and keep my busy mind focused. And when I repeat poses — as opposed to doing long, static holds — I give myself the opportunity to slowly open up into a pose.

The sequence below is a simple, forward bending flow that I love. Here are some notes on how to do the practice:

Poses 1-3: Half Happy Baby, Supta Padangusthasana A and Supta Padangusthasana B

Warming up your hamstrings on your back is a gentle, grounding way to begin. Be sure to keep a natural lumbar curve — don’t press your low back down into the ground. Do each of these poses for five breaths on both sides.

Poses 4 & 5: Downward-Facing Dog Pose and Uttanasana

From Supta Padangusthasana, draw your knees into your chest and rock back and forth on your spine. Keep rocking until you can place your hands on the floor in front of you and step back into Downward-Dog. Use this Down Dog to shake off the cobwebs. Feel free to pedal your feet and move and groove. Stay for 5-8 breaths.

Walk your feet to your hands and come into a very relaxed Uttanasana. Some people call this version Ragdoll. I’d like to coin the name, “Chill Uttanasana.” Do you think that will catch on? The point is: Bend your knees. Press down through your feet and try to gain length in your spine. After 5-8 deep, full breaths, roll up to standing.

Poses 6-10: Trikonasana, Parsvakonasana, Ardha Chandrasana, Parsvottanasana, Prasarita Paddotanasana

Yahoo, it’s time to flow! Jump your feet wide and face sideways on your mat for poses 6-10. Repeat these poses on the second side. (If you know how, you can incorporate this section into Sun Salutations and repeat it twice on each side.)

Poses 11-14: Upavistha Konasana, Janu Sirsasana, Paschimottanasana, Savasana

Move into your seated postures remembering that the goal of a forward bending practice isn’t to slam your torso against your thighs. The goal is to stretch the whole back side of your body in a way that works for you!

In each of these poses press the tops of your thighbones down as you lengthen your spine into the forward bend. Stay for 5 breaths each (do Janu Sirsasana on both sides) before taking a 5-minute Savasana.

Sorry: Preschooler in a tutu not included. But feel free to incorporate your own, or your dog, your cat, your bird, your guinea pig…

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Yoga Sequencing Book

Yoga Sequencing: Designing Transformative Yoga Classes

Now in English, German and Korean and with other foreign language translations coming soon!

Yoga Sequencing asks and attempts to answer one queston about yoga: why this, then that? Put differently, what is the best way to order the elements of a yoga practice? How are postures best placed in sensible sequences - sequences that make sense in a safe and sustainable yoga practice?

With 528 pages and 2,000 photographs illustrating 67 sequences, this book is an essential resource for all yoga teachers and for anyone interested in desgining their own classes.

North Atlantic Books, 2012.
ISBN 978-1583944974

Reviews, Praise, Contents

“With nearly 500 pages of material, this impressive guide features classes sequences appropriate for every imaginable audience.”

“A must-have for any yoga teacher. … Offering terrific insights on philosophy, practice and pranayama (the three big ‘P’s’), Yoga Sequencing - while keeping an emphasis on asana practice – nicely compiles these three subjects in an authoritative way.”

“Mark Stephens has made another enormous contribution to the field of yoga teaching. This book is a deep well that will nourish aspiring as well as seasoned yoga teachers and students. It provides a wealth of practical techniques and invaluable insights, filling a vast gap in the yoga literature. I highly recommend using it as a resource.”

—Ganga White, codirector of White Lotus Foundation and author of Yoga Beyond Belief

“A comprehensive, timely, and much-needed work on the important art of sequencing. Mark’s well-researched and systematically laid-out book is certain to become an instant classic and a reliable resource for all teachers of yoga asana, both beginning and experienced. It is essential reading for any teacher training program that wishes to be considered state-of-the art.”

—Leslie Kaminoff, yoga educator for thirty-three years and coauthor of Yoga Anatomy

"Mark Stephens, a master teacher of teachers, has given us a wise, practical guide that should be in every yoga maven's library."

—Sally Kempton, author of Meditation for the Love of It

"Moving from philosophy and principles to methodology and technique, Yoga Sequencing gives yoga teachers and students alike a rich resource for designing wide-ranging classes for different intentions, needs, and aspirations."

—Stephen Cope, director of the Kripalu Center and author of The Wisdom of Yoga

Yoga Sequencing addresses fundamental questions that yoga teachers face in designing classes. While making clear that the ultimate source of guidance comes from one’s own yoga experience, Stephens untangles the interrelations of yoga postures and provides insightful mapping principles for linking them into effective classes. This unique, practical book empowers yoga teachers to be their best in working with a diverse array of students.”

—Joel Kramer, coauthor with Diana Alstad of The Guru Papers

“A contemporary yoga classic. As a yoga educator and teacher trainer, the deficiencies I see in trainings nationally and worldwide are largely one of substance. There’s no lack of heart and spirit in the field, but there is a notable lack of depth and educational content. This text should be required reading in all yoga teacher training schools and by all serious practitioners. Needless to say, Stephens is driven by an intense passion to enrich the transmission between teacher and student with new clarity and a three-dimensional understanding of the yoga body that is unequalled. Thank you Mark.”

—James Bailey, LAc, E-RYT 500, health educator

“Yoga Sequencing is a great service to the yoga community as it covers the power of sequencing that all teachers can benefit from, as intelligent sequencing is the embodiment of the elegant design and unfolding of nature which Stephens understands and loves.”

—Shiva Rea, founder of Prana Vinyasa Yoga

“Yoga Sequencing is going to be very helpful to a lot of people, both teachers and students alike. Sequencing is an art. It is one of the most interesting and most important elements in class and practice in terms of safety, creative class design, and effectiveness. It plays a pivotal role in terms of orchestrating the kind of experience the practitioner will have. Ultimately you learn to be sequenced from within, but familiarizing yourself with the strategies in this book will go a long way toward promoting that end.”

—Erich Schiffmann, author of Moving into Stillness

“A thoughtful, detailed, and unique treatment of the art of sequencing and the power held within each living expression of this practice of yoga.”

—Janet Stone, yoga teacher, Yoga Tree, San Francisco

“Mark Stephens provides a comprehensive map for the creative exploration and construction of yoga classes that cover a breadth and depth of options. This meticulous matrix will certainly advance any yoga teacher’s service to their students’ practice.”

—Jill Miller, creator of Yoga Tune Up®

Introduction: The Art and Science of Yoga Sequencing

Part One: Foundations and Principles

Chapter One: Philosophy and Principles of Sequencing

· Traditional Approaches to Yoga Sequencing

·Parinamavada and Vinyasa Krama

· Principle One: Moving from Simple to Complex

· Principle Two: Moving from Dynamic to Static Exploration

· Principle Three: Cultivating Energetic Balance

· Principle Four: Integrating the Effects of Actions

· Principle Five: Cultivating Sustainable Self - transformation

Chapter Two: The Arc Structure of Yoga Classes

· Yoga Chataqua: A Conscious Learning Journey

· Initiating the Yogic Process

· Creating a Theme-oriented Class

· Warming and Awakening the Body

· The Pathway to the Peak

· Exploring the Peak

· Integrating the Practice

· Sidebar: Deepening the Integration of Asana

Chapter Three: Sequencing Within and Across Asana Families

· The General Properties of Asanas

· Standing Asanas

· Core Awakening

· Arm Support Asanas

· Healthy Wrist Sequence

· Healthy Shoulder Sequence

· Back Bends

· Forward Bends

· Hip Openers

· The Next Vinyasa in Sequencing

Chapter Four: Sequencing Asana Instructions

· Teaching What You Know

o Step One: Demonstrating Asanas

o Step Two: Transitioning into Asanas

o Step Three. Refining Asanas

o Step Four: Transitioning o ut of Asanas

o Step Five: Absorbing and Integrating the Effects of Asanas

· Sequencing Cues within Asana Famil ies

· Down Dog as a Foundational Arm Support Asana

Part Two: Designing Beginning, Intermediate, and Advanced Classes

Chapter Five: Surya Namaskara—Sun Salutations

· General Properties of the Surya Namaskara

· Classical Surya Namaskara (Sequence 1)

· Surya Namaskara A (Sequence 2)

· Surya Namaskara B (Sequence 3)

· Sidebar: Dancing Warrior (Sequence 4)

Chapter Six: Introductory and Beginning - level Classes

· Creating and Teaching Beginning - level Sequences

· Basic Introduction to Yoga Class (Sequence 5)

· Introduction to Yoga Workshop for More Physically Fit Students (Sequence 6)

· Focus on Back Bends (Sequence 7)

· Focus on Hip Opening (Sequence 8)

· Focus on Twisting (Sequence 9)

· Focus on Standing Balance (Sequence 10)

· Focus on Arm Support (Sequence 11)

· Focus on Forward Bends (Sequence 12)

· Focus on Inversion (Sequence 13)

Chapter Seven: Intermediate - level Classes

· Creating and Teaching Intermediate - level Sequences

· Focus on Back Bends I (Sequence 14)

· Focus on Back Bends II (Sequence 15)

· Focus on Hip Opening (Sequence 16)

· Focus on Twisting (Sequence 17)

· Focus on Standing Balance (Sequence 18)

· Focus on Arm Support I (Sequence 19)

· Focus on Arm Support II (Sequence 20)

· Focus on Forward Bends (Sequence 21)

· Focus on Inversions (Sequence 22)

Chapter Eight: Advanced - level Classes

· Creating and Teaching Advanced-level Sequences

· Focus on Back Bends I (Sequence 23)

· Focus on Back Bends II (Sequence 24)

· Focus on Hip Opening (Sequence 25)

· Focus on Twisting (Sequence 26)

· Focus on Standing Balance (Sequence 27)

· Focus on Arm Support I (Sequence 28)

· Focus on Arm Support II (Sequence 29)

· Focus on Forward Bends (Sequence 30)

· Focus on Inversions (Sequence 31)

Part Three: Sequencing Across the Life Cycle

Chapter Nine: Yoga Sequencing for Kids

· Yoga for Elementary School–age Children (Sequence 32)

· Yoga for Middle School–age Children (Sequence 33)

· Yoga for High School–age Youth (Sequence 34)

Chapter Ten: Sequencing for Special Conditions of Women

· Practicing Yoga during Menstruation

· Yoga for Easing Menstrual Discomfort (Sequence 35)

· Practicing Yoga during and after Pregnancy

· Yoga Sequences by Stage of Pregnancy

· General Guidelines and Sequences for the First Trimester

· First Trimester of Pregnancy—New to Yoga (Sequence 36)

· First Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 37)

· General Guidelines and Sequences for the Second Trimester

· Second Trimester of Pregnancy—New to Yoga (Sequence 38)

· Second Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 39)

· General Guidelines and Sequences for the Third Trimester

·Third Trimester of Pregnancy—New to Yoga (Sequence 40)

· Third Trimester of Pregnancy—Healthy and Experienced Yogini (Sequence 41)

· Third Trimester of Pregnancy—During Labor (Sequence 42)

· General Guidelines and Sequences for Post p artum Reintegration

· Yoga for Postpartum Reintegration (Sequence 43)

· Yoga Sequenc es for Menopause

· Yoga for Symptoms of Hot Flashes (Sequence 44)

· Yoga for Bone Health—Preventing Osteoporosis (Sequence 45)

· Yoga for Reducing Mood Swings (Sequence 46)

Chapter Eleven: Yoga Sequencing for Seniors

· Creating and Teaching Yoga Sequences for Seniors

· Yoga for Seniors with Arthritis (Sequence 47)

· Yoga for Seniors with Osteoporosis (Sequence 48)

· Yoga for Seniors with Difficulty Balancing (Sequence 49)

· Yoga for Seniors with Heart Disease (Sequence 50)

Part Four: Sequencing for More Radiant Health and Well-being

Chapter Twelve: Cultivating Emotional and Mental Health

· Simple Relaxation Class for Beginning–Intermediate Students (Sequence 51)

· Relax Deeply Class for Intermediate–Advanced Students (Sequence 52)

· Mildly Stimulating Class for Beginning–Intermediate Students (Sequence 53)

· Mildly Stimulating Class for Intermediate–Advanced Students (Sequence 54)

Chapter Thirteen: Chakra Sequences

· Muladhara Chakra Class (Sequence 55)

· Svadhisthana Chakra Class (Sequence 56)

· Manipura Chakra Class (Sequence 57)

· Anahata Chakra Class (Sequence 58)

· Vishuddha Chakra Class (Sequence 59)

· Ajna Chakra Class (Sequence 60)

· Sahasrara: An Integrated Chakra Class (Sequence 61)

Chapter Fourteen: Ayurvedic Yoga Sequencing

· Vata Balancing Class (Sequence 62)

· Pitta Balancing Class (Sequence 63)

· Kapha Balancing Class (Sequence 64)

Part Five: Bringing It All Together

Chapter Fifteen: Further Tips on Yoga Sequencing

· Soulful Vinyasa Yoga—An Integrated Level 1–2 Class (Sequence 65)

· Soulful Vinyasa Yoga —An Integrated Level 2–3 Class (Sequence 66)

· Soulful Vinyasa Yoga—An Integrated Level 3+ Class (Sequence 67)

Appendix A: Glossary

Appendix B: The Constituent Elements of Asanas

Appendix C: Yoga Class Planning Worksheet

Appendix D: Popular Yoga Sequences

Appendix E: Additional Resources