Creating A Vinyasa Flow

Question 1

What should the first 5-10 minutes of a balanced class involve?

Answer 1

Yoga Sutra and Pranayama

Question 2

How long is the warm up component of a class? (Typically)

Answer 2

5 minutes

Question 3

What is the Warm Up?

Answer 3

• First taste of what the sequence is about
• Opportunity for students to breathe into their bodies
• Start opening up the muscle groups necessary for class
• Raising the body temperature (requires more intense activity than stretching)

Question 4

Different examples of Warm Ups

Answer 4

• Cat-Cow and variations
• Pelvic Tilts
• Spinal Rolls
• Individual leg stretches
• Eye of the Needle Pose
• Easy Twist in Sukhasana
• Balasana & Variations
• Adho Mukha Svanasana
• Tricep Stretches
• Teepee Stretches
• Table Top
• Sun Salutations
• Butterfly stretches
• Sitting Windmills

Question 5

4 Things warming up is necessary for

Answer 5

1. Increased circulation -> increased heartrate -> bring oxygen and other fuels to muscle cells which enables them to contract
2. Stimulates synovial fluid to the joints (by moving the joint through its full range of motion)
3. Connecting to the breath (helps muscles perform effectively)
4. Concentration: helps people’s minds enter the space and connect to their intentions

Question 6

Prior to Savasana, what should we always end a balanced class with?

Answer 6

Inversions

*Slows down the class to prepare for relaxation

Question 7

In a typical balanced a class: (fill in the blanks)

1. 5-10 min ________
2. 5 min __________
3. 10-15 min _______
4. 10 min _________
5. 10 min _________
6. 5 min __________
7. 5 min __________

Answer 7

1. 5-10 min - YOGA SUTRA + PRANAYAMA
2. 5 min - WARM UP MOVEMENTS
3. 10-15 min -STANDING AND BALANCING POSES (standing twists, forward bends, back bends, balances)
4. 10 min - BACK/CORE STRENGTHENING AND BENDING (backbending, twists to neutralise spine after back bend, NB stabilise core and back before back bending)
5. 10 min - FLOOR-BASED FORWARD BENDS (usually includes hip openers)
6. 5 min - INVERSIONS (slow down class in preparation for relaxation)
7. 5 min - RELAXATION (Savasana)

Question 8

What makes an ideal warm up? (6 things)

Answer 8

1. Activate all major muscle groups
2. Mobilise all the joints of the body
3. Involve conscious use of breath
4. Take into account: time of day, temperature, mindsets etc.
5. Take note of any special needs
6. Dynamic-type stretching movements

Question 9

True or false: a balanced class should move from complex to simple movements

Answer 9

FALSE, you should move from simple to complex

Question 10

True or false: a balanced class should move from dynamic to static movements

Answer 10

TRUE

Question 11

True or false: a balanced class should move from external to internal

Answer 11

TRUE

Question 12

True or false: a balanced class should move from subtle to gross movements

Answer 12

FALSE: you should move from gross to subtle

Question 13

How can you ensure that your main sequence is anatomically coherent?

Answer 13

1. Simple Flow
2. Peak Pose
3. Cluster of Sibling Poses

Question 14

7 Teaching & Sequencing Tips

Answer 14

1. Have a goal
2. Time Management
3. Know their strengths and weaknesses
4. Challenge your students
5. Props
6. Keep it light
7. Help them find an escape