module 4 asanas, sequencing & special population

Module 4

Asanas, Sequencing & Special Population

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Module 4: Asanas, Sequencing, & Special Population

Principles of Sequencing

There is no single perfect yoga sequence. With the multitude of yoga styles and the individuality of each teacher, each class is a unique experience. Take everything you have learned about yoga philosophy, anatomy, pranayama, and asana to construct a class that has structure, meaning, and the potential for transformation on the physical, emotional, and spiritual planes.

Classes that do not follow a set series of poses, like Bikram and Ashtanga, become the creative story of each teacher. Some instructors like to set a sequence or theme before class, and some will tailor the practice to the needs of the students on that day. Either method should follow a progression that makes the physical yoga beneficial and sustainable. You are the guide for the yogic journey and can arrange the class according to several different pathways:1

1. Single-peak class: Warm up, path to the peak pose, the peak exploration, and then a gradual cool-down to Savasana.

2. Dual-peak class: Warm up, path to first peak, first peak pose, integration of peak postures; and path to second peak pose, second peak, and gradual cool-down to Savasana.

3. Multiple-peak class: Follows same path as dual-peak incorporating the additional peaks, then cool-down to Savasana.

Begin your classes by having your students sit comfortably, and offer a method of centering and connecting to the breath. Ask your students to start to notice each breath and allow it grow in duration and the space it occupies in the body. Have them feel and hear the breath in their throats to begin cultivating Ujjayi breath. By narrowing the focus down to each breath, the student is able to transition from the busyness of their days and minds to a more present place for their practice. Some teachers like to set an intention for the practice, or you can invite the students to set their own intentions.

A gradual warm-up can include some gentle hip openers, a cat/cow flow to articulate the spine, Down Dog, and Sun Salutations A & B. This will increase flexibility and mobility in the body and reduce the risk of injury while generating heat to make it easier to move into the poses. The classic warm-up for Hatha yoga is Sun Salutation A, or Surya Namaskar, and consists of five poses linked with the inhale and exhale phases of breathing. Surya Namaskar B includes two more poses and includes every asana family with the exception of twists. Depending on the time for class and student levels, include 3-5 rounds of each to thoroughly prepare the body for the poses to come. Sun Salutations offer a moving meditation with each pose associated with either an inhale or exhale. The inhales open the body, and the exhales close the body. There are many variations on the Sun Salutation sequence, and they can easily be modified to meet special needs and abilities.

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Surya Namaskar A

Begin in Tadasana (Mountain Pose) with hands in Anjali mudra. Inhale arms overhead, exhale forward fold to Uttanasana (Forward Fold). Inhale, Ardha Utttanasana (Half Lift), exhale Uttanasana. Inhale to Plank, exhale Chaturanga (Four-limbed Staff pose). Inhale Bhujangasana (Cobra pose) or Urdhva Mukha Svanasana (Upward Facing Dog), exhale Adho Mukha Svanasana (Downward Facing Dog). Hold this pose for 3-5 breaths, exhale to Uttanasana, inhale, Ardha Utttanasana, exhale Uttanasna. Inhale to Tadasana and exhale Samasthihi (Equal Standing pose).

Surya Namaskar B

Adds Utkatasana (Chair pose) and Virabhadrasana 1 (Warrior 1) to the flow of Surya A. Begin in Tadasna with hands in Anjali mudra. Inhale arms overhead, exhale forward fold to Uttanasana. Inhale Utkatasana, exhale uttanasna. Inhale to Plank, exhale Chaturanga. Inhale Bhujangasana or Urdhva Mukha Svanasana, exhale Adho Mukha Svanasana. Inhale and reach right leg to sky, exhale, bring right leg between your palms and turn back foot flat. Inhale Virabhadrasana 1, exhale hands to floor. Inhale to Plank, exhale Chaturanga. Inhale Bhujangasana or Urdhva Mukha Svanasana, exhale Adho Mukha Svanasana. Inhale and reach left leg to sky, exhale, bring left leg between your palms and turn back foot flat. Inhale Virabhadrasana 1, exhale hands to floor. Inhale to Plank, exhale Chaturanga. Inhale Bhujangasana or Urdhva Mukha Svanasana, exhale Adho Mukha Svanasana. Hold this pose for 3-5 breaths, exhale to Uttanasana, inhale, Ardha Utttanasana, exhale Uttanasana. Inhale to Tadasana and exhale Samasthiti.

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Once the warm-up is complete, the journey to the peak(s) of the practice can begin. The Asanas are categorized as Standing, Balance, Twists, Core Awakening, Backbends, Forward Folds, Hip Openers, Inversions, and Savasana. Some poses can include several categories, like a twisting forward fold hip opener. A class focused on backbends is energizing, twists detoxify the body, and forward folds are very calming and soothing to the nervous system. Select a sequence that will build to the peak(s) of the practice, and conclude with Savasana. The duration of each pose varies with each practice, and is dependent on class level and student ability. Poses held for greater lengths of time increase the intensity and create stamina and strength. Allow enough time for Savasana and close the class with a meditation and chanting of an om, and remember to thank your students for their attendance.

Standing Poses Asanas that place the body weight on one or both feet.

Balance Poses Asanas that place the body weight on one foot, on the hands or forearms, or a combination of hands and feet.

Twists: Asanas that rotate the spine.

Core Awakening Asanas that activate muscles of the abdominal core.

Backbends Asanas that extend the spine.

Forward Folds Asanas with anterior rotation of the pelvis and spinal flexion lengthening the back body.

Hip Opener Asanas that provide a lengthening action of the pelvic muscles.

Inversions Asanas that place the head below the heart.

Savasana Corpse pose places the body lying down face up and fully relaxed.

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Standing Asanas

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Mountain (Tadasana)

Horse(Vatayanasana)

Big Toe (Padangusthasan)

Intense Spread Leg Stretch (Prasarita Padottanasana)

One Legged Chair(eka pada utkatasana)

Standing Half Forward Bend(Ardha Uttanasana)

Chest Expander Crescent Moon (Ardha Chandrasana)

Upward Salute (Urduha Hastasana)

Chair (Utkatasana)

Eagle (Garudasana)

Rag Doll(Uttanasara)

Tree(Vrksasana)

Star(Pada Hastasana)

Reverse Warrior(Viparita Virabhadrasana) Waterfall Warrior

Downward Facing Dog

Warrior II(Virabhadrasana II)Warrior I

(Virabhadrasana I)

Warrior III(Virabhadrasana III)

Cat(Bitalasana)

Extended Side Angle(Utthita Parsvakonasana)

Extended Triangle (Utthita Trikonosana)

One Legged Down Dog

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When performing standing asanas the femurs can be internally rotated, externally rotated or in anatomical neutral. It is generally a good plan to sequence the externally rotated poses like Virabhadrasana II and Trikaonasana.

After the Sun Salutations, the standing poses are preparation for the peak pose(s). They help integrate the connection we make between the feet and the crown of the head. A great starting pose is Tadasana (Equal Standing), which helps orient the student to the Ha (right) and Tha (left) sides of the body as they try to balance the effort between the two.

Tadasana(Neutral Rotation)

Warrior II(External Rotation )

Triangle (External Rotation )

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Before the internally rotated posessuch as Parsvottanasana

and Parivtta Trikonasana

This follows the simple to more complex module, as we have a natural tendency toward external rotation.

Parsvottanasana(Internal Rotation)

Parivrtta Trikonasana.(Fraternal Rotation)

Adho Mukha Svanasana (Downward Facing Dog)

Chaturanga Dandasana (Four-limbed staff pose)

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Balance Poses

Balance poses are fun yet can still be very challenging. A basic balance pose like Vriksasana (Tree pose) allows the student to experience the weight of the body on one foot, and often the effort of the balance poses will cause the breath to shorten or grow ragged in some way. These poses can be a part of the standing sequence or comprise a specific part of the class. If you are teaching a class level that has experience with hand balances, it is helpful to sequence them after the standing poses before the body gets more tired, or before the core awakening poses so that they have an awareness of the core muscles they will have to engage. Chaturanga Dandasana (Four-limbed pose) and Adho Mukha Svanasana (Downward Facing Dog) are good poses to practice getting the wrists and shoulders strong enough for the arm balances. Give your students plenty of time to try the arm balances several times. It is a good idea to incorporate some wrist stretches after hand balances.

Vriksashana (Tree pose)

Ardha matsyendrasana(Seated Twist)

Supta Matsyendrasana(Lying Twist)

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TwistsTwists can be performed standing or seated, and are a good way to detoxify the organs. When you unwind from the twist, the freshly oxygenated blood from the breathing purifies the liver, gall bladder, kidneys, and spleen. The twisting action also helps to maintain the resilience of the spine’s vertebral discs and soft tissues, allowing for greater mobility of the spine. Twists are also good for reducing anxiety, creating energy, and stimulating the nervous system. They are cooling in nature and can be helpful in neutralizing the spine after backbends and forward folds. Make sure you evenly balance the twisting action on both sides. In standing and seated twists, begin the rotation from the lower spine up; for lying twists, ground shoulder down and follow with upper ribs to lower ribs.

Core AwakeningStrengthening the core helps to create balance and stability as well as to provide relief from lower back pain. Associated with the third chakra, Manipura, the element of fire is expressed through the heat created from core poses. Core poses done before forward folds help to neutralize the cooling effect of the folds, and helps to stabilize the lumbar spine when practiced after backbends.

Setu Bandha Sarvangasana( Bridge Pose)

Urdhva Dhanurasana(Upward Bow)

BackbendsBackbends are very energizing and excellent for cultivating courage, as they open the fourth chakra, Anahata. They can also stimulate a lot of emotion in the practitioner. Fear can also arise, as it is scary to move in a direction that is difficult to see. The purpose of backbends is to open the front body and create space for the heart-opening qualities of compassion and love. They deeply encourage shoulder rotation and hip extension. A contraction backbend occurs when the muscles of the back concentrically contract as in Salabhasana (Locust pose). Poses like Ustrasana (Camel pose) eccentrically contract the muscles of the front body to overcome gravity. A leverage backbend occurs when the arms and legs press against a stable object, like the floor in Urdhva Dhanurasana (full backbend). Sequence the backbends gradually to allow openness and warmth, and avoid bringing the knees to the chest between poses so as to eliminate the stress of repetitive extension/flexion of the spine.

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Forward FoldsForward folds are very calming and help to quiet the nervous system. These asanas naturally allow a space for deeper self-reflection as the attention moves inward without the distraction of external stimulation. A deeply forward folding pose like Balasana (Child’s pose) is excellent for balancing and stimulating the sixth chakra, Ajna, to access inner knowing and intuition. It is best to sequence forward folds while the body is warm, after standing poses, core awakening, or backbends. Supine forward folds like Supta Padangusthasana (Lying Leg Extension) help to make the fold more accessible for students with tight lower backs. It is also helpful to slightly elevate the sitting bones on a blanket while seated to help anteriorly rotate the pelvis. Follow asymmetrical seated forward bends where legs are in different positions with symmetrical bends to reestablish balance in the sacroiliac joint.2

Supta Padangusthasana(Lying Leg Extension)

Balasana(Child Pose)

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Hip OpenersHips bear the most physical stress from sitting a lot, and are also where we store emotions, especially our shadow emotions. Opening the hips allows for an emotional release and a sense of space and mobility. Poses like Virabhadrasnana 1 (Warrior One) can open the tight hip flexors that create lordosis of the spine and limit the ability to move into backbends. A lot of the standing poses are also hip openers, and help prepare for the deeper, seated, hip opening poses. Sequence these poses from simple to more complex and ready the students for the peak pose(s). Give students enough time in the pose for the opening to occur. Hip openers combine well with forward folds, side bends, and easy twists.

InversionsInversions are generally sequenced toward the end of the practice, and they have many physiological benefits. They elevate the immune system, stimulate the parasympathetic nervous system, improve memory, and delay aging by bringing freshly oxygenated blood to the brain. This nourishing blood clears the mind, calms the nerves, and creates space for the final resting pose of Savasana and meditation. Some inversions, like Salamba Sarvangasana (Shoulderstand) and Sirsasana (Headstand), can put too much pressure on students with compromised cervical vertebrae, so begin teaching inversions with an easily accessible pose like Viparita Karani (Legs up the Wall pose). This pose is a good way to include students who are menstruating or who do not want to put pressure on their head and neck in practicing inversions with the class. It is very helpful to demonstrate Sirsasana and Sarvagasana to the class prior to placing the students in the pose, because while in the pose, the cervical vertebrae are weight bearing, and can be compromised if the student turns their head to watch the instructor or the rest of the class. If teaching both poses in a single class, sequence Sarvagasana after Sirsasana to allow the mind and nervous system time to calm and cool down before Savasana. Always teach the counter pose to the inversions: Matsyasana (Fish pose) after Sarvangasana, and Balasana (Child’s pose) after Sirsasana to balance the bending of the neck and the pressure on the crown chakra.

Virabhadrasana(Warrior One)

Salamba Sarvangasana(Shoulder stand)

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Savasana

Headstand

Viparita Karani

SavasanaSavasana (Corpse pose) is symbolic of the end of the cycle of life, and offers the student a pose for integrating the physical components of the asanas with the emotional and spiritual planes. It is an opportunity to completely surrender and let go, to witness the self just being. Give your students ample time to collect whatever props and clothing they need to be warm and comfortable, then guide them gently to lie down and open their legs slightly wider than their bodies (if they have very tight backs, it might be more comfortable to have them place their feet on the ground wider than their body and let the knees fall into each other). Have them place their palms up beside their hips, and suggest they release the muscles of their face and jaw. Instruct a return to natural, unforced breathing, allowing plenty of time for this pose. A general guide is 5 minutes for a 60-minute practice, 7-10 minutes for a 90-minute practice, and 10-15 minutes for two hours or more. Gently bring your students back to awareness with a soft voice or ringing. of a bowl or bell. Instruct them on how to guide themselves back to sitting in a supported manner, and then conclude with a meditation, chant, or a collective om.

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Specialized Teaching

New StudentsStudents come to yoga class looking for something: relief from tight muscles and stiff or injured bodies, a way to work through an emotional issue, a method for staying healthy and agile as they age, a place to learn quiet meditation, a sense of community with their peers, and countless other reasons. Stepping into an established class, whether it be level 1, higher levels, or mixed levels, brings new poses to learn, a method of connecting breath, body, and mind, and a whole new language—and, very often, a spiritual component that is not found in other group exercise classes. The teacher should greet each new student and have a conversation with them to learn of their experience level, any previous injuries or limitations, and to answer any questions they may have. I always like to show new students Balasana (Child’s pose) first, because I consider it to be the “7-11” pose of yoga—open all day and night, available for everyone at any time. It is also helpful to demonstrate the Vinyasa flow if you are using it in your practice and provide modifications if needed. If possible, group new students together in the room so you can easily demonstrate the poses and provide more specific instruction, and place them behind more experienced students who have engaged in steady practice to help the visual learners as you move throughout the room. Encourage the use of props if available. Having new students in class allows the teacher to describe the sequences with a beginner’s mind, and allows for established students to review the basic poses, which can in turn help them become more conscious of how they are breathing and moving through the poses.

Students with InjuriesStudents may come to yoga to heal and repair existing injuries, and sometimes to repair injuries sustained in practice. Your responsibility is to provide a safe setting, demonstrate modifications they need to move through the practice, and give them permission to take as many breaks as they need. Remind them that pain is their body’s way of communicating that they are in the wrong position in a pose, and that if they experience pain, they need to find a place in each pose where they can breath easily. It is also important for them to know that you are a yoga teacher—not a licensed medical professional. Structure the practice so that the sequence of poses enhances healing. There are many therapeutic yoga courses available to gather the knowledge base for working with students who have injuries.

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Prenatal StudentsThere are two types of prenatal students: the first are healthy, active, and have an existing yoga practice; the second are new to yoga, may be in poor physical health, and/or have a sedentary lifestyle. This last group should be encouraged to attend specific pre/postnatal classes. The first category can work with the instructor for guidance on modifications they will need as they progress through the pregnancy.

The hormone relaxin is released in pregnancy, so encourage your students to refrain from going too deep into the poses lest they strain the ligaments and tendons in their joints. 3 After the first trimester, the diastus recti separate to make room for the uterus to expand. This is easily determined by palpation of the rectus abdominus, and when present, the student should be encouraged to avoid lying on their back for more than five minutes, and to rest on their side, because lying flat on the back for an extended period of time can compress the inferior vena cava (an important vein that returns deoxygenated blood from the lower body to the heart).4

Modify poses for your pregnant students to allow space for the baby as the uterus enlarges, and offer alternatives to poses that compress the abdomen, like Paschimotodasana (Forward Fold) with Dandasana (Staff pose). Twists are also difficult as the belly grows larger, and the twisting action should be initiated higher in the chest, rather than the lower spine, and should open in the opposite direction.5In the third trimester, chairs can be used to support the back and spine during standing poses and reduce risk of falling when out of balance.

Savasana can be done resting on the left side with a bolster or blanket between the knees; or, if uncomfortable lying down, in an easy supported sitting pose.

Forward Fold

Staff pose

Modified Savasana

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Children’s YogaChildren are very different than adults. At ages 4-12, their bodies are different and their attention span is much shorter. They may have many different reasons for coming to class, including because their parents thought it was a good idea, or because it is a part of their curriculum. There are many good children’s yoga teacher trainings that can equip you to create age-appropriate yoga classes.

The duration of the yoga class is shorter for children. Adults can easily pay attention throughout a one-hour asana sequence, but 60 minutes of non-stop direction-following is too much for little yogis. To keep children engaged, break up pose sequences with relevant games, stories, and songs6. Story reading or a themed game are good ways to bring attention into the room and begin the practice. You can encourage focused learning and cooperation by demonstrating the poses and using partner poses. Children’s bodies can get overheated easily because they have a smaller surface area than adults, so it is good to intersperse story reading and sing-alongs with the asanas to calm the students and cool down. Children are naturally curious, so allow some time to answer questions and explain the answers. Savasana can help quiet and center the small yogis, and is generally also shorter in duration.

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Yoga for SeniorsOn my refrigerator is a picture of Tao Porchon-Lynch, a 94-year-old yoga instructor who still teaches 15 classes a week!! She is my hero, and a true testament to the anti-aging properties of yoga.

We all want to live longer, have a healthy, fit lifestyle, and combat the effects of getting older. Yoga has been shown to alleviate or reduce many health challenges, making it an increasingly popular exercise choice for our senior population. The many benefits of yoga have long been said to slow or even reverse the aging process7.

Just as with prenatal students, there are two types of senior (50 years or older) students: the first are healthy, active, and have an existing yoga practice; the second are new to yoga, may be in poor physical health, and/or have a sedentary lifestyle. This latter group should be encouraged to attend a yoga class specific to seniors. For the former group, there are some general guidelines to follow when instructing your class8:

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1. Be aware of health concerns and ability level for each of your class participants. Smaller class size will allow you to provide more individualized instruction.

2. Cue specific body alignment and structure, and slow the transitions between poses. Begin with the foundation of each pose and describe the position of each body part.

3. Be conscious of the length of time each asana is held. Older students may not have the strength needed to hold the poses longer, but will gain strength from practicing regularly. You can bring them out of the pose for a brief rest and guide them back in to help build stamina.

4. Offer English in place of (or in addition to) the Sanskrit names of poses to help them understand and remember.

5. To assist with their balance, train your senior students to focus their gaze on a fixed point, e.g. a spot on the ground or wall in front of them. When rotating in poses, instruct them to look down or straight ahead.

6. When instructing the students to stretch one area, also cue them to release tension on the opposite side.

7. Provide a supportive environment. Seniors can be easily discouraged and frustrated by the limitations of their aging bodies, so provide lots of encouragement and praise for their efforts.

8. Offer plenty of options and modifications for each pose and use the props available to assist with body alignment, balance, and to protect and support joints. Sometimes using a wall as a prop is very helpful for students who have difficulty getting up and down. I often have students perform the entire Vinyasa at the wall!

9. Focus on poses that stretch and strengthen the typically tight areas of the lower back, hips, hamstrings, pectorals, and ankles. Offer modifications for weak wrists and encourage using a chair or wall if needed.

10. Reduce the amount of complicated poses or extended sequences, instead providing one pose that will be challenging yet attainable.

11. Be respectful and professional.

For the seniors, there are some general guidelines to follow when instructing your class:

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References

1. Stephens, Mark. Teaching Yoga Essential Foundations and Techniques pg 284

2. Stephens, Mark. Yoga Sequencing Designing Transformative Yoga Classes pg 80

3. Six Tips for Modifying Your Practice for Pregnant Students https://yogainternational.com/article/view/6-tips-for-modifying-your-class-for-pregnant-students

4. Ibid.

5. Ibid.

6. Heagburg, Kat. The Secret to Teaching Yoga to Children. https://yogainternational.com/article/view/the-secret-to-teaching-yoga-to-children

7. Kooperman, Sara, and Ackerman, Lisa. Yoga for the 50+. http://www.seniorfitness.net/YOGA.htm

8. Ibid.

module 4 asanas, sequencing & special population

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