Sequencing & Special Student Conditions

Question 1

What are the three main values to keep in mind for sequencing?

Answer 1

1. accessibility
2. sustainability
3. self transformation

Question 2

Why shouldn’t we move from open to closed hip movement while balancing?

Answer 2

It stresses the ligaments around the femoral head, and can cause mico-fractures in the femoral neck.

Question 3

What do preparatory asanas reflect in terms of sequencing?

Answer 3

what needs to be open and stable

Question 4

How should counterposes be decided?

Answer 4

By considering what tension is created, and which poses would resolve that tension.

Question 5

Why should light twists be done before deep twists?

Answer 5

If outer layer muscles are tight, then we can’t get to smaller muscles due to the limitation of the larger muscles.

Question 6

When might inversions become a risk for a pregnant student?

Answer 6

when they are held for extended periods of time, such as 15-20 minutes

Question 7

What are asana contraindications for a 1st trimester pregnant student?

Answer 7

1. level 1 class; no advance practice if new student
2. don’t jump forward or back
3. no uddiyana bandha
4. no deep twisting

Question 8

Which bandha is contraindicated for pregnant students?

Answer 8

uddiyana bandha

Question 9

What are the benefits of sun salutations?

Answer 9

1. stimulates circulation with dynamic movement
2. connects breath to movement
3. spiritual practice of honoring the sun/dawn that connects us to the whole of it all

Question 10

Which physical body parts are at risk during sun salutations?

Answer 10

1. wrists
2. arms
3. shoulder girdle
4. low back

Question 11

What are the main questions to ask of a sequence?

Answer 11

1. what are the relations of the postures?
2. does it make sense?
3. do joints optimally open or function?
4. are the energetics optimal?
5. does it allow a sense of wholeness?
6. are tensions created balanced out?

Question 12

What are the five general qualities of sequencing?

Answer 12

1. informed
2. efficient
3. effective
4. beautiful
5. integrated

Question 13

What are the five general principles of sequencing?

Answer 13

1. moving simple to complex
2. moving from dynamic to static/stillness
3. cultivating energetic balance
4. counterposes
5. cultivate a sustainable practice

Question 14

Arm balances are performed after which asana family?

Answer 14

core

Question 15

Backbends should be performed before or after arm balancing asanas?

Answer 15

after

Question 16

What parts of the body need to be warm for internally rotated hip standing postures?

Answer 16

1. lateral hip compartment
2. internal rotator muscles

Question 17

Backbends should not be done at what point in sequencing?

Answer 17

immediately following significant core work

Question 18

Mark prefers what asana accomplishments before attempting handstand?

Answer 18

1. hold plank for 1 minute
2. hold chaturanaga for 1 breath
3. be comfortable in downdog for 1 minute

Question 19

Which three asanas should be done before one-leg king pigeon pose?

Answer 19

warrior 1
crescent lunge
anjaneyasana

Question 20

Which three asanas should be done before king dancer pose?

Answer 20

warrior 1
warrior 3
any simple standing balance

Question 21

Which is more simple in terms of movement: supine, standing, or seated twists?

Answer 21

seated twists, since the weight of the legs is not a factor

Question 22

Which is more complex in terms of movement: supine, standing, or seated twists? Why?

Answer 22

standing twists, since the torso is away from the foundation

Question 23

Why should twists be done after backbends?

Answer 23

they help neutralize the muscles and nerves along the spine