HOW TO USE THIS WORKBOOKreadytoteachyoga.com/wp-content/uploads/2016/08/Month-5-Members.pdfHOW TO...

HOW TO USE THIS WORKBOOK

Each class plan appears twice.

The first appearance will be the most detailed format. This is great

for teachers or practitioners who want to know what breath to

place where, how long to hold each posture, and safe transitions.

You’ll find explanations of posture variations as well as posture

names (when it applies).

Following each detailed class plan, you will find the same class,

planned in an outline. Many users have requested space to use

their own knowledge of breath, timing, and transitioning. When

using the outline, the detailed format will serve as a reference for

anything that may not be familiar to you in your practice or

teaching. Posture names and variations of postures can vary

depending on location, studio experience, and/or style.

Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow

Class 1 Focus: heart & hamstrings

notes: __________________

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Introduction child’s pose (minimum 10 breaths)

(inhale) all-fours pose

(inhale) cow pose

(exhale) cat pose

Repeat cow & cat 3 or more times

(exhale) downward facing dog (minimum 8 breaths)

(exhale) ragdoll (minimum 5 breaths)

(inhale) mountain pose

(exhale) equal standing pose (minimum 5 breaths)

Sun Salutation A (inhale) mountain pose (minimum 5 breaths)

(exhale) small backbend (minimum 5 breaths)


(exhale) standing forward bend

(inhale) half standing forward bend (minimum 5 breaths)

*transition to the flow you elect to use throughout this sequence

*or (exhale) low plank ‘chaturanga’ (minimum 5 breaths)

(inhale) upward facing dog


Flow 3 times with breath through Sun Salutation A

Sun Salutation B (inhale) chair pose (minimum 5 breaths)


(inhale) half standing forward bend

(exhale) low lunge, left foot back

(inhale) modified pyramid stretch (minimum 8 breaths)

(exhale) low lunge

(inhale)



(exhale) low lunge, right foot back


(exhale) low lunge

(inhale)



(exhale) FLOW to downward facing dog

Set up Sun B flow (right side then left side):

(inhale) raised leg downward facing dog

(exhale) low lunge

(inhale) modified high lunge, back knee down (minimum 5 breaths)

(exhale) modified high lunge, cactus arms & small backbend (min 5 breaths)

(inhale) modified high lunge

(exhale) high lunge, reach arms back (minimum 5 breaths)

(inhale) 2nd warrior (minimum 5 breaths)

(exhale) side angle pose, option extended side angle (minimum 5 breaths)

(inhale) reverse warrior (minimum 5 breaths)


Flow 2 to 3 times with breath through Sun B

CHILD’S POSE (minimum 5 breaths)

1st Series:



(exhale) low lunge


(exhale) modified high lunge, cactus arms & small backbend



(exhale) revolved modified high lunge, or full (minimum 8 breaths)

(exhale) runner’s pose, back knee to mat (minimum 8 breaths)

(inhale) active runner’s pose

(exhale) frog/garland pose, option right arm bind (minimum 8 breaths)




(inhale) high lunge

(exhale) eagle arms, left arm under

(inhale) small back bend (minimum 3 breaths)

(inhale) high lunge, eagle arms

(exhale) 2nd warrior


option bend top arm, bottom hand lift elbow tip


Repeat 1st series, opposite side, option left arm bind, frog 2nd side


2nd

Series: (exhale) downward facing dog (minimum 5 breaths)


(exhale) low lunge

(inhale) 1st warrior (minimum 5 breaths)

(exhale) humble warrior (minimum 8 breaths)

(inhale) 1st warrior


(exhale) triangle pose (minimum 8 breaths)

(inhale) 2nd warrior


Repeat 2nd Series, opposite side


3rd



(exhale) low lunge


(exhale) step back foot forward 3-5” and bind hands at low back

(exhale) tree variation, toppling tree (minimum 5 breaths)

(exhale) standing splits pose (minimum 5 breaths)


(exhale) *gorilla (minimum 5 breaths)


FLOW to downward facing dog

Repeat 3rd Series, opposite side, *option to use big toe grip, 2nd side

Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)

(exhale) sleeping pigeon pose (minimum 8 breaths per side)

(exhale) seated forward bend (minimum 8 breaths)

(exhale) bridge pose (minimum 5 breaths)

Rest in neutralizer (e.g. reclined bound angle or broken bridge)

(exhale) bridge pose, option wheel pose (minimum 5 breaths)

Rest in neutralizer

(exhale) happy baby pose (minimum 5 breaths)

(exhale) supine spine twist (minimum 5 breaths per side)

savasana (minimum 3 minutes)

language/theme:

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anatomy:

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© ReadyToTeachYoga 2016


outline of: Class 1

Focus: heart & hamstrings

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Introduction:

child’s pose

cow & cat poses

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

chair pose

modified pyramid pose

standing forward bend

modified pyramid pose, 2nd side

flow: modified high lunge

modified high lunge & cactus arms

high lunge & reach arms back

reach arms back

2nd warrior

side angle pose

reverse warrior

1st Series:

modified revolving high lunge/full

runner’s pose

frog pose with arm bind

high lunge, eagle arms, small backbend

reverse warrior with elbow grip


2nd

Series:

1st warrior

humble warrior pose

triangle pose

3rd

Series:

1st warrior

toppling tree pose

standing splits pose

gorilla pose

Hips, Spine, & Close:

sleeping pigeon pose

seated forward fold

bridge pose

bridge pose or wheel

happy baby pose

supine spine twists

savasana

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anatomy:

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Class 2 Peak: forearm balance pincha mayurasana notes: __________________

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child’s pose, walk arms right, side stretch (minimum 5 breaths)

child’s pose, walk arms left, side stretch (minimum 5 breaths)








(exhale) plank pose

(exhale) lower to mat

(exhale) baby cobra pose, SET UP ONLY (minimum 5 breaths)

rest

(exhale) sphinx pose, SET UP ONLY (minimum 5 breaths)

rest

(exhale) plank pose






Sun Salutation B (inhale) chair pose (minimum 5 breaths)

(exhale) bound grip at low back

(inhale)

(exhale) standing forward bend, keep bind

(inhale) half standing forward bend, with bound grip


Set up Sun B flow (right side then left side):


(exhale) low lunge


(exhale) side angle pose, option extended (minimum 5 breaths)



(inhale) reverse triangle pose (minimum 3 breaths)



Plank Series: (inhale) plank pose

(exhale) forearm plank pose (minimum 8 breaths)

(exhale) forearm side plank (minimum 5 breaths each side)

(exhale) forearm plank

puppy pose (minimum 5 breaths)


1st Series:



(exhale) low lunge


(exhale) side angle pose, option binds & birds of paradise (minimum 8 breaths)


(inhale) 5 point star pose

(exhale) *standing straddle bend, with bound grip (minimum 8 breaths)

(exhale) low lunge at front of mat

(exhale) quadriceps stretch, lift back foot, reach right arm back 1st side

*transition to: active runner’s pose

(inhale) plank pose

(exhale) downward facing dog

(exhale) dolphin pose, after 2nd side only (minimum 8 breaths)

Repeat 1st series, opposite side, *no bind


2nd



(inhale) chair pose

(exhale) eagle pose, left side (minimum 5 breaths)

(inhale) eagle arms, single-leg mountain legs

(exhale) eagle arm airplane balance (minimum 5 breaths)





(exhale) side angle pose

(exhale) balancing half-moon (minimum 8 breaths)


(exhale) low lunge


(exhale) *gorilla pose (minimum 8 breaths)




Repeat 2nd Series, opposite side , *option big toe grip, 2nd side


Inversion Series: (exhale) downward facing dog

(exhale) dolphin pose

(exhale) forearm balance, option to hold dolphin (minimum 8 breaths)



(inhale) plank pose

(exhale) lower to mat

(inhale) cobra pose (minimum 5 breaths)

rest

(inhale) floor bow pose (minimum 5 breaths)

rest

(exhale) plow pose, option supported shoulder stand (minimum 8 breaths)

(exhale) ear pressure pose (minimum 5 breaths)




language/theme:

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outline of: Class 2

Peak: forearm balance pincha mayurasana notes: __________________

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Introduction:

child’s pose

walk hands right, side stretch

walk hands left, side stretch

ragdoll pose

Sun Salutation A:

traditional sun salutation

add baby cobra, SET UP ONLY

add sphinx, SET UP ONLY

Sun Salutation B:

chair pose

bind hands at low back

lift heart

flow: 2nd warrior

side angle pose

reverse warrior

side angle pose

reverse triangle pose

Plank Series:

forearm plank

side forearm planks

1st Series:

side angle pose & birds of paradise

standing straddle bend

low lunge & quadriceps stretch

dolphin pose, AFTER 2nd SIDE ONLY


2nd

Series:

eagle pose

airplane balance with eagle arms

low lunge

balancing half-moon pose

gorilla pose

Inversion Series:

dolphin pose

forearm balance


cobra pose

floor bow pose

plow pose

ear pressure pose

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 3 Peak: one-leg flying crow ‘eka pada galavasana’ notes: __________________

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(inhale) all fours pose

(inhale) cow pose

(exhale) cat pose

Repeat cow & cat 3 or more times















Sun Salutation B ‘warm up series’ (do only prior to flow set up and flow):


(exhale) hip flexor stretch/scorpion leg (minimum 5 breaths)


(exhale) low lunge


(exhale) low lunge



Repeat on left side

Set up Sun B flow (right side then left side)


(exhale) chair pose, reach arms back (minimum 5 breaths)

(inhale) chair, anjali mudra




(inhale) high lunge (minimum 5 breaths)

(exhale) 2nd warrior (minimum 5 breaths)





1st Series:



(exhale) low lunge



(exhale) triangle pose (minimum 8 breaths)


(inhale) 5-pointed star pose

(exhale) *horse stance (minimum 5 breaths)


(inhale) reverse warrior



Repeat 1st series, opposite side, *standing straddle bend, 2nd side


2nd




(exhale) chair, reach arms back

(inhale) chair, anjali mudra

(exhale) side prayer twist (minimum 5 breaths)



(exhale) low lunge, step left back 1st side

(inhale) high lunge

(exhale) revolved high lunge (minimum 8 breaths)

(exhale) runner’s pose, back knee to mat (minimum 8 breaths)

(inhale) low lunge

(exhale) pyramid pose (minimum 5 breaths)

(exhale) standing splits pose (minimum 5 breaths)






Repeat 2nd Series, opposite side, *option big toe grip, 2nd side


3rd




(exhale) chair, reach arms back

(inhale) single leg mountain pose, left knee lift 1st

(exhale) standing figure four stretch (minimum 3 breaths)

*transition to one leg flying crow (minimum 5 breaths)

(inhale) single leg mountain pose

(exhale) mountain pose

Repeat on other side – start with chair, reach arms back





(exhale) bridge pose (minimum 5 breaths)

Rest in neutralizer (e.g. reclined bound angle or broken bridge)

(exhale) bridge pose, option wheel pose (minimum 5 breaths)

Rest in neutralizer




language/theme:

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outline of: Class 3

Peak: one-leg flying crow ‘eka pada galavasana’ notes: __________________

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Introduction:

child’s pose

cow & cat poses

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

SET UP ONLY:

raised leg downward facing dog

hip flexor stretch

modified pyramid stretch

low lunge

raised leg downward facing dog *repeat on other side*

flow: mountain pose

chair & reach arms back

standing forward bend & low lunge

high lunge

2nd warrior

reverse warrior

reverse triangle pose

1st Series:

1st warrior

triangle pose

horse pose


2nd

Series:

side prayer twist

low lunge

revolving high lunge

runner’s pose

pyramid pose

standing splits pose

gorilla pose

3rd

Series:

mountain pose & chair reach back

figure four pose

flying pigeon/flying crow pose

mountain pose & chair reach back

figure four pose, other side

flying pigeon/crow, other side



seated forward fold

bridge pose

bridge pose or wheel pose

happy baby pose

supine spine twists

savasana

language/theme:

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Class 4 Peak: side plank with variation of flipped dog notes: __________________

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*or (exhale) low plank ‘chaturanga’




Sun Salutation B ‘warm up series’ (do only prior to flow set up and flow):


(exhale) tiger pose, with right knee to right elbow (minimum 3 breaths)

(exhale) wide stance, active runner’s pose, front foot in line with hip

(inhale) modified side plank pose, front foot flat in front of hip line (minimum 5 breaths)

(inhale) plank pose


Repeat on left side

Set up Sun B flow (right side then left side)


(exhale) tiger pose, variation with knee to same elbow


(exhale) low lunge

(inhale) twisted low lunge (minimum 5 breaths)

(exhale) low lunge







1st Series:





(inhale) chair pose (minimum 5 breaths)

(exhale) side prayer twist, option side crow arm balance (minimum 8 breaths)




(inhale) modified high lunge (minimum 3 breaths)

(exhale) modified high lunge side bend, with steeple mudra (minimum 5 breaths)


(exhale) low lunge


(exhale) side angle pose with half-bind, option extended (minimum 5 breaths)

(inhale) reverse warrior with half-bind (minimum 5 breaths)

(inhale) 5-pointed star pose


(exhale) *standing straddle bend (minimum 8 breaths)

(inhale) long spine, hands on mat

(exhale) low lunge facing front

(inhale) plank pose

(inhale) side plank pose (minimum 8 breaths)


Repeat 1st series, opposite side, *option for bind, 2nd side


2nd



(exhale) tiger pose, variation with knee to same elbow

(exhale) modified runner’s pose, back knee down (minimum 8 breaths)

(inhale) active runner’s pose

(exhale) plank pose

(inhale) side plank pose, step top foot behind

(exhale) flipped dog-side plank variation/wild thing (minimum 8 breaths)


Repeat 2nd Series, opposite side


3rd




(exhale) anjali mudra

(inhale) tree balance, right leg first (minimum 8 breaths)


(exhale) anjali mudra

(inhale) tree balance, left leg (minimum 8 breaths)








option flipped dog-wheel variation between 2 sides


rest

(inhale) bound locust pose (minimum 8 breaths)

rest

(inhale) floor bow pose (minimum 5 breaths)

rest





language/theme:

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anatomy:

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outline of: Class 4

Peak: side plank with variation of flipped dog notes: __________________

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Introduction:

child’s pose

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

SET UP ONLY:

tiger pose – same knee & elbow

runner’s pose

modified side plank pose

downward facing dog *repeat on the other side*

flow: tiger pose – same knee & elbow

low lunge

twisted low lunge

low lunge

2nd warrior

side angle pose

reverse warrior

1st Series:

gorilla pose

side prayer twist & side crow pose

low lunge

modified high lunge


side stretch with steeple mudra

side angle pose & birds of paradise

reverse warrior & arm bind


low lunge

side plank pose

2nd

Series:

tiger pose – knee & same elbow

runner’s pose

side plank pose

wild thing pose

3rd

Series:

tree pose

tree pose, 2nd side



flipped dog/wheel variation

cobra pose

bound locust pose

floor bow pose

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 5 Focus: gratitude & humility

notes: __________________

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Introduction: child’s pose (minimum 10 breaths)



(exhale) ragdoll pose (minimum 5 breaths)



Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)









Flow 3 times with breath through Sun Salutation A:

Sun Salutation B: (inhale) chair pose (minimum 5 breaths)




Set up Sun B flow-right side then left side: (inhale) raised leg downward facing dog

(exhale) low lunge

(inhale) modified pyramid pose (minimum 5 breaths)

(exhale) low lunge


(exhale) 2nd warrior (minimum 5 breaths)

(inhale) 5 point star pose (minimum 2 breaths)

(exhale) horse stance with eagle arm bind, left arm (minimum 5 breaths)

(inhale) 5 point star pose






1st Series:



(exhale) low lunge


(exhale) revolved high lunge (minimum 8 breaths)

(exhale) runner’s pose (minimum 10 breaths)

(exhale) frog/garland pose (minimum 5 breaths)








(exhale) humble warrior pose (minimum 8 breaths)





Repeat 1st series, opposite side, *padangusthasana/big toe grip, 2nd side


2nd



(exhale) low lunge

(inhale) modified pyramid pose (minimum 5 breaths)

(exhale) low lunge

(inhale) high lunge

(exhale) high lunge, anjali mudra

(exhale) airplane balance, option 3rd warrior (minimum 8 breaths)

(inhale) high lunge


(inhale) 5 point star pose – arms shoulder level

(exhale) *standing straddle bend (minimum 8 breaths)

(inhale) 5 point star pose – arms shoulder level




Repeat 2nd Series, opposite side, *hands clasp at low back, 2nd side


3rd



(exhale) low lunge

(inhale) high lunge


(inhale)

(exhale) balancing half-moon pose (minimum 5 breaths)

(exhale) revolved balancing half-moon pose (minimum 5 breaths)




Repeat 3rd Series, opposite side





rest

(inhale) bound locust pose (minimum 8 breaths)

rest

(exhale) supine cow face pose (minimum 8 breaths)

(exhale) supine spine twist, eagle bound legs (minimum 5 breaths)

(exhale) supine cow face pose, other side (minimum 8 breaths)

(exhale) supine spine twist, eagle bound legs (minimum 5 breaths)



language/theme:

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anatomy:

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[email protected]


mailto:[email protected]


outline of: Class 5

Focus: gratitude & humility notes: __________________

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Introduction:

child’s pose

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

chair pose

flow: modified pyramid pose

high lunge

2nd warrior

5 point star pose

horse pose with eagle arms

5 point star pose

2nd warrior

reverse warrior

1st Series:

revolving high lunge

runner’s pose

frog pose

gorilla pose

low lunge

1st warrior

humble warrior


2nd

Series:

modified pyramid pose

airplane balance

3rd warrior


3rd

Series:

balancing half-moon pose

revolved half-moon pose



cobra pose

bound locust pose

seated forward fold

supine cow face pose

supine spine twist with eagle legs

supine cow face pose, 2nd side

supine spine twist, 2nd side

happy baby pose

savasana

language/theme:

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anatomy:

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[email protected]


mailto:[email protected]


Yoga Playlist

Gusts of Wind Blowing In Different Directions 2:21 The Last Dinosaur

Dawn to Flight (feat. Ayla Nereo & the Polish Ambassador) 4:43 Wildlight

Aeolus 3:35 Freelance Whales

Almanac 3:48 The Acorn

Sunu 4:05 Rising Appalachia and the Human Experience

Higher and Higher 5:04 Govinda

Dearly Departed (feat. Esmé Patterson) 3:33 Shakey Graves

Dark Night 3:22 MØ

Lifespan 3:48 Vaults

Crooked Muse (feat. Lynx) 4:36 Beats Antique

This Must Be the Place (Naïve Melody) 3:50 The Lumineers

Another Story 4:34 The Head and the Heart

Georgia 3:51 Vance Joy

Medicine 4:19 Daughter

Work Song 3:50 Hozier

Memories of Love (Instrumental Ver) 3:19 Night & Day 1 & Night & Day 2


HOW TO USE THIS WORKBOOKreadytoteachyoga.com/wp-content/uploads/2016/08/Month-5-Members.pdfHOW TO...

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Transcript of HOW TO USE THIS WORKBOOKreadytoteachyoga.com/wp-content/uploads/2016/08/Month-5-Members.pdfHOW TO...