Basics classes weeks Curriculum Flashcards
What is the curriculum of Week Two Basics Jivamukti yoga classes?
8th trough 14th day.
Forward bending
Forward bending takes us into our past, teaching us how to resolve old issues by letting go of negative emotions that become trapped in the hamstrings the hips & the back.
After warm-up sequence:
1) KAPALABHATI ( no bandhas)
2) SURYA NAMASKAR ( 2 complete rounds, first round break it down and teach alignment, second round put it together with breath but not strict Vinyasa.)
Exhale Tadasana
Inhale arms up, hands in prayer
Exhale UTTANASANA
Inhale right leg back into lunge right knee off floor
Exhale ADHO MUKA SVANASANA
Inhale Plank pose
Exhale ADHO MUKHA SVANASANA
Inhale right leg forward into lunge (knee off floor)
Exhale left leg forward to meet the right, UTTANASANA
Inhale arms up overhead hands in prayer
Exhale UTTANASANA for start of left side to complete one full round.
3) PASCHIMOTTANASANA,
4) JANU SIRSASANA
5) ANKLE TO KNEE SEAT
6) ARDHA MATSYENDRASANA (do once with bottom leg straight and then at least twice with bottom leg bent under.)
7) SALAMBA SARVANGASANA ( no longer than 2 minutes)
8) HALASANA (no longer than one minute)
9) MATSYASANA
10) SAVASANA (10 minute minimum must be guided from feet to head body part by body part.
What is the curriculum of Week one Basics Jivamukti yoga classes?
1st through 7th day.
Standing Asanas
Standing asanas reflect back to us something about our willingness to connect to the earth, to all beings and to all things in nature, resulting in confidence and Balance.
After basics warm-up sequence:
1) TADASANA
2) UTTANASANA
3) ADHO MUKHA SHVANASANA
4) TRIKONASANA
5) VIRABHADRASANA II
6) VIRABHADRASANA I
7) VRKHASANA
8) VIPAREETA KARANI ( 3 minimum minutes)
9) SHAVASANA ( 10 minutes minimum; must be guided from feet to head, body part by body part.
What is the curriculum of Week 3 Basics Jivamukti yoga classes?
15th through 21st day
Back bending
Backward bending helps us move forward into our future with grace and freedom, not only by releasing tightness in the thighs, abdomen, chest, throat and face but also by relieving related fears and other negative emotions that can be held in those areas.
After warm-up sequence:
1) SURYA NAMASKAR
(Two complete rounds, first round break it down and teach alignment, second round put it together with breath but not strict Vinyasa.)
Exhale TADASANA
inhale hook thumbs, reach arms forward and up and arch back, arms and neck to ear’s (don’t drop head)
Exhale bend knees swing arms forward and around, clasping hands into fist behind back extend legs into UTTANASANA
inhale hands down, right foot back into lunge (right knee off floor)
Exhale ADHO MUKHA SVANASANA
inhale PLANK pose
Exhale knees, chest and chin to floor
Inhale COBRA
Exhale bend knees, push seats to heels, extend legs into ADHO MUKHA SVANASANA
Inhale right foot forward, lunge (left knee off floor)
Exhale left foot forward next to right in
UTTANASANA
Inhale bend knees, hook thumbs, reach forward, stand up, extend legs and arch back
Exhale bend knees swing arms forward and around, clasping hands into fists behind back, extend legs into UTTANASANA for start of left side to complete one full round.
2) SEATED VIRASANA (okay to do only once)
3) SUPTA VIRASANA (okay to do only once)
4) SHALABHASANA
5) DHANURASANA
6) HALF WHEEL
7) URDHVA DHANURASANA
8) NEUTRALIZE THE BACK: pull knees against chest and hold five breaths, then drop knees to left twist to right, hold five breaths and repeat to other side.
9) SALAMBA SARVANGASANA (no longer than two minutes)
10) HALASANA (no longer than one minute)
11) MATSYASANA
12) SAVASANA (10 minutes minimum must be guided from feet to head body part by body part.
What is the curriculum of Week 4 Basics Jivamukti yoga classes?
22nd through last day of the month.
Turning it Upside Down and putting it All Together.
This week’s curriculum is a practice through which the integration of the physical, energetic, emotional and spiritual bodies can be experienced and examined.
After warm-up sequence:
1) Chant OM (Breaks down into 3 component sounds: aaa, uuu, mmm, then put it together give commentary.)
2) MULABANDHA (root lock)
3) UJJAYI (victorious) breathing.
4) SURYA NAMASKAR BROKEN DOWN
Taught in detail, emphasizing Chaturanga Dandasana and Urdhva Mukha Svanasana.
(demonstrate how to jump back and jump forward, giving the option to step or walk instead of jump.)
Exhale TADASANA
Inhale hands in prayer extend arms reach prayer toward ceiling
Exhale bring prayer to Heart-center while bending forward into UTTANASANA hands-on floor.
Inhale look up, extend arms, keep hands on floor
Exhale jump or step back lowering into CHATURANGA DANDASANA
inhale move forward and up into URDHVA MUKHA SVANASANA
exhale press back to ADHO MUKHA SVANASANA
inhale and exhale 5 times and on the 5th Exhale, bend knees look up preparing to jumper step forward, and
Inhale jump or step forward placing both feet between hands while looking up, arms extended hands on the floor
Exhale fold into UTTANASANA
inhale standup, bringing prayer through Heartcenter reaching for the ceiling,
Exhale lower prayer through heart and place hands alongside body in TADASANA, completing one full round.
5) SURYA NAMASKAR STRICT VINYASA
Taught as a strict Vinyasa, emphasizing Samavritti Ujjayi breathing, Mulabandha, and high intention; at least two rounds)
6) HANDSTAND (start on hands and knees walking up the wall into a right angle handstand.)
As an option, add one foot off the wall extending up to ceiling, keeping hips squared to wall. If no wall is available, improvise.
9) SALAMBA SARVANGASANA (no longer than two minutes)
10) SHAVASANA (guided)
11) MEDITATION give instruction (find a seat, be still, focus on the “let go” mantra, (link to breath as the focus). After instruction allow for at least 3 full minutes in silence (use a timer.)
