warm up

begin in childs pose + breathe. ground + set intention

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• puttering in tabletop, eventually move to explore downward facing dog

• walk to back of mat - rag doll

• rise up to extended mountain - side bends

• walk out to plank - chaturanga to belly - dragon waves and backbends

• travel to top of mat

sun salutations

surya namaskar in yang creates ritual to the practice by creating a rhythm of movement and breath. these salutations are faster paced than a traditional vinyasa class, but should still be breath pace.  ​

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salt salutation variation : (optional. could go right to classical variation 1 below)

begin in tadasana

inhale - arms up extended mountain

exhale - forward fold

in - right leg steps back to lunge

ex - plank to chaturanga

in - heart opener (cobra or upward facing dog)

ex - down dog

in - look forward and prepare

ex - travel to top of mat

in - repeat by rising to extended mountain...

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classical variation 1 : (faster through plank // chaturanga)

inhale - extend arms up

exhale - forward fold

in - half-lift

ex - step or jump to plank // chaturanga

in - cobra or upward facing dog

ex - downward facing dog

in - look forward // prepare

ex - step or hop forward

in - half-lift

ex - forward fold

in - rise to extended mountain

ex - fold to repeat

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yang salutation : (three breaths total)

inhale : extended mountain

exhale : fold + chaturanga

in : upward facing dog

ex : downward facing dog

in : look forward // prepare

ex : hop to top of mat

flow 1

sequence one : roughly 10-12 postures that can seamlessly flow breath pace when sped up.

slow down first round, repeat right then left. cue alignment that will set students up for success + focus as the pace quickens.

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breath pace for second round, repeat right then left

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example :

​crescent lunge

prayer twist

flying warrior

skandasana

wide legged forward fold

triangle

side angle

halfmoon

(forward fold at top of mat to finish, vinyasa to downward dog to take other side)

flow 2

sequence two : another 8 - 10 posture sequence in the same format as the first sequence.

slow down first round (but maybe a little faster than first sequence round one because people are warmer), repeat right then left

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breath pace for second round, repeat right then left

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example :

chair​

diver

chair

one legged mountain - kick leg forward

warrior 3

standing split

twisted lunge (hand on ground, knee lifted)

side plank

(vinyasa)

final flow

the final flow becomes one smooth sequence all on the right side and then all on the left, breath pace. 

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example :

​crescent lunge

prayer twist

flying warrior

skandasana

wide legged forward fold

triangle

side angle

halfmoon

chair​

diver

chair

one legged mountain - kick leg forward

warrior 3

standing split

twisted lunge (hand on ground, knee lifted)

side plank

(vinyasa for other side)

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from here a quick cool down posture - give lots of choice

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examples :

rolling bridge to recenter breath

seated forward folds

supine twist

savasana

give at least 3 minutes for your savasana + pulling people up into a seat, so they may truly pause before transitioning into the rest of their day. every moment matters -- this does too.