One of our assignments for this month is to teach a 45 minutes class to 2 people in our community. A class of our own design. When we go back next weekend, we will teach that same class to one of our fellow students. The class will end using systematic relaxation to sink deeper into shivasana.
This is made slightly complicated by the fact that we are supposed to focus the class on the asanas we worked on in depth the first weekend – mountain, pyramid, staff, forward fold, tree, and wide angle forward fold. Yoga North is interesting in that they focus heavily on therapeutic yoga, somatics (more on that later), and cueing from the center, whereas much American yoga cues from the periphery (arms, legs, etc).
It is actually pretty amazing to approach yoga from this angle. I feel like I am being asked to view something familiar through a backwards mirror, so suddenly elements of the basic structure and foundation I have never noticed before become visible. The first weekend of training, the asana practices we did were absolute beginner yoga classes – and it was an amazing, but strange experience. I’ll talk more about that later, too.
When I first tried to design my practicum class, I felt paralyzed by the fear of doing it “wrong.” It took me a week or 2 to relax and remember that in the end, I can only teach from my own experience. And my experience is always changing.
Anyways, the basic sequence/class I have designed for my practicum is as follows.
-invitation to come to mats
-centering
-close eyes
-scan body, cultivate curiosity, non-judgmental awareness
-let all be exactly as it is
-heart center – – how willing are you to give and receive love today?
-lay down – feet flat on floor (constructive rest position)
-observe breath
-observe pelvis
-spinal flex/flatten
-knee circles small and large
-sacral rocking (knees to chest)
-come to sit
-seated side release
-seated easy twist
-seated chest opener
-tabletop
-cat/cow
-wagging the tail
-threading the needle
-tabletop
-puppy stretch
-tabletop
-downdog
-mountain
-empty coat sleeves
-breath of joy
-mountain
-forward fold with arm variations
-flat back
-forward fold
-mountain
-squat
-tree
-mountain
-wide angle forward fold with shoulder release
-mountain
-squat
-pyramid
-mountain
-forward fold
-down dog
-child’s pose
-staff
-seated forward fold
-bound angle
-child’s pose
-shivasana with systematic relaxation
I’ve run through this a few times, and I keep waffling on whether I should throw in some warrior 2’s and goddess squats. I’m trying to focus on what we’ve covered so far in training, while staying true to my own experience, and designing a sequence that I enjoy.
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