Yoga Journal’s new on-line course, Sequencing 101 with Natasha Rizopoulos, will take your vinyasa apply and educating to the subsequent degree. You’ll crack the code on structuring courses that safely, logically, and energetically construct to peak poses (and Savasana). And you’ll develop the power and consciousness you should really entry the bodily and psychological advantages of asana. Sign up today for a six-week exploration of Natasha’s distinctive alignment-focused sequencing technique, together with difficult practices that may deepen your information of yoga and a recent perspective on how and why asana is a real software for transformation.
If you’ve ever completed a vinyasa class feeling on edge, depleted, and ungrounded, it might have needed to do with the best way that class was sequenced—the order and timing of the poses and the way they constructed to a peak, after which flowed to Savasana, explains Natasha Rizopoulos, founding father of Align Your Flow Yoga, a senior instructor at Down Under Yoga in Boston, and the information of Yoga Journal’s new on-line course, Sequencing 101: Unlock the Power of Every Pose.
“Good sequencing allows students to leave class feeling balanced—energetically, physically, and mentally,” she says. “In contrast, a poorly sequenced class feels physically confusing and energetically unbalanced.” According to Rizopoulos, studying the rules, or constructing blocks, of excellent sequencing, both as a instructor or on your own residence apply, offers you the artistic freedom to switch or tailor your apply and courses based mostly on what you or your college students want kind of of to be able to make progress. And most significantly, good sequencing will put together the physique and thoughts for true relaxation and renewal in Savasana—one of many main advantages of a yoga follow.
Here, Rizopoulos shares 4 sequencing fake pas that may depart you or your college students feeling the other of blissed out.
4 Asana Sequencing Faux Pas
One huge mistake that folks make with sequencing is that they turn into wedded to their sequences, explains Rizopoulos. They plan and memorize elaborate courses, however then once they present as much as train, the individuals they anticipated to see in school aren’t there. “You have to teach to the room,” she says. “If your regulars have not shown up and instead you have a room full of people who aren’t familiar with your teaching and are perhaps not as experienced as you expected, you can’t teach what you memorized. That’s bad sequencing.” Instead, says Rizopoulos, study the constructing blocks, or what she calls the important parts, of poses—the actions and suite of poses that construct power and warm-up the physique elements you’ll want in a peak pose—after which you’ll be able to combine and match, relying on who exhibits up for sophistication and what they’re able to.
Teachers can simply confuse sequencing with choreography, however they’re utterly totally different, says Rizopoulos. “Sequencing is based on sound principles of anatomy and alignment; choreography is performance,” she explains. Rizopoulos’s philosophy on this: If somebody have been to take a seat down with you and undergo each pose in your sequence and ask why it’s there, you must have a cause that’s associated to your peak pose (not simply because it’s a enjoyable posture). “If you don’t have a good reason, it doesn’t belong in the sequence,” she says.
three. Stacking Poses
Another sequencing mistake Rizopoulos sees is when academics stack too many poses on one aspect. “For one thing, students get exhausted,” she explains. “When students are tired and they run out of steam, they’re not able to move intelligently, and they’re not able to think as creatively about the poses.” Also, for those who stack too many poses on one aspect, all the alignment will get muddied, she provides. “Each pose should inform the next one and teach you something about that next pose.” For instance, these three poses work nicely collectively: Virabhadrasana II (Warrior Pose II) to Utthita Trikonasana (Extended Triangle Pose) to Utthita Parsvakonasana (Extended Side Angle Pose). They all have the identical primary basis, the legs are externally rotated, and their actions are comparable, explains Rizopoulos. Essentially, the legs of Warrior Pose II + the attain of Extended Triangle Pose = Extended Side Angle Pose. But in the event you add internally rotated poses, corresponding to Warrior I and Warrior III, to the combination earlier than switching sides, it’ll distract from the actions you should attain your peak pose, on this case, Extended Side Angle.
4. Sequence for Savasana
Teachers get very enthusiastic about their peak pose, typically spending the entire class constructing to that posture, after which proper after it saying “OK, Savasana,” says Rizopoulos. But that misses the purpose, she explains. “In the same way you build up to a peak, you have to cool down to Savasana. My job as a yoga teacher is to give my students good Savasana.” In Rizopoulos’s formulation for profitable sequencing, the calm down is as necessary because the buildup.
Want to study extra? Sign up for Sequencing 101: Unlock the Power of Every Pose.