In these modern times, most people see yoga only through the prism of physical exercise, and although that is true, yoga is by no means just that. It is far much more than a mere physical practice. In fact, there are four paths of yoga, that arise from Vedic teaching. So, what are the four paths of yoga?

The four paths of yoga are Jnana yoga, Karma yoga, Bhakti yoga, and Raja-yoga.

These four paths encourage our development on different levels: action, spirituality, wisdom, physical and mental control, and teach us rightful living and fulfillment.

What is Jnana Yoga?

Jnana Yoga is the path of research, wisdom, and knowledge.

Everything in this world includes knowledge, so does yoga, especially Jnana yoga. Jnana yoga translates as the yoga of knowledge or yoga of wisdom. It is actually a yoga of insight. Jnana is a philosophical approach to all phenomena through analysis and distinction. This yoga helps us to distinguish truth from lies, what is real and what is not. Moreover, it strives to reach the goal of existence.

The Four Pillars of Jnana Yoga

The four pillars of knowledge represent the steps towards achieving the goal of Jnana yoga, which is ultimately liberation from one’s thoughts.

• I pillar: Viveka (insight) is a process of conscious and continuous intellectual effort to distinguish the real from the unreal, the permanent from the temporary, self and the non-self.

• II pillar: Vairagya (non-attachment) is achieving indifference and non-attachment to material things. This is vital to separate yourself from the ego and worldly possessions and activities.

• III pillar: Shat-shampatti – six methods that train the mind to look through the illusions of the physical world.
  • The six methods are:
    • Shama – ability to remain calm;
    • Dama – control overreactions to external stimuli;
    • Uparati – abandonment of everything that is not in accordance with your duty or dharma, desire-free;
    • Titiksha – forbearance;
    • Shraddha – faith and confidence in your path and
    • Samadhana – full concentration and focus of the mind.

• IV pillar: Mumukshutva – a strong longing for liberation from suffering.

Jnana Yoga is considered to be the most difficult form of yoga. This because it requires a strong will and desire that will allow you to successfully perform self-examinations and think about seemingly foreign things.

Jnana Yoga is the path of self-realization It is the path to spiritual freedom. As a result, it suits curious minds because it provides answers to many questions like who are we and why are we here.

What is Karma Yoga?

Karma yoga is the path of selfless work, actions.

Karma yoga implies selfless work and activity that are not motivated by any reward or attachment to the fruits of one’s labor. In addition, Karma yoga believes that you work selflessly to become the best person. It can help you to detach yourself from your actions and get rid of the burden. Karma yoga is known as yoga “action” which helps you find the meaning of your purpose from birth to death. Karma yoga means selfless service that helps you give up the ego to serve a human, animal, plant, or inanimate object. It also means following one’s personal dharma and accepting the destiny that is coming.

It is also welcomed as a path of selfless action, giving wisdom to learning, acting in accordance with dharma. Separation from worldly affairs such as pleasure or personal gain is the main motto. Freedom and fulfillment are achieved when each action is performed selflessly or altruistically, with only focus and attention. When you act with integrity and do the best you can, with an attitude of devotion and gratitude, you practice Karma Yoga. Actions that are done without thinking about the reward are considered Karma Yoga.

How to Practice Karma Yoga

Karma yoga practitioners accept everything as it is. It is about taking our knowledge from the yoga mat and apply it outside of yoga class, in real life.

Karma yoga is based on the principles of the Law of Karma, that everything goes around. It is associated with things like attitude, duty, motivation, and self-sacrifice. There are different ways of understanding this type of yoga, although this idea of selfless service (which may or may not be material) is common among them. The outcome of this service will be correct, whether it is useful or not, depending on the level of loyalty of the person.

The main goal of this path is to help others without expecting any reward. It is a process of excluding the ego from the result of the action. It represents the path of action and the selfless path we take towards enlightenment. Not only that, but it expresses perfect justice in us.

What is Bhakti Yoga?

Bhakti yoga is the path of love and dedication.

The basic idea of Bhakti yoga is to bring love and see God in all aspects of life.

Bhakti yoga is a yoga of devotion to God, and recognition of the divine in everything. This path is connected to spirituality. The relationship between God and the believer is a central theme. It is believed that by loving and serving a God or Deity, one will also love and serve the Divine in everything, thus finding salvation.

The intention when practicing Bhakti Yoga is to dedicate ourselves to the Divine, which is in everything, and in that way to realize the union of the individual Self with God. Motivation is the love of God rather than fear of negative repercussions or punishment.
The Bhakti path is a path of the heart and commitment to this path is expressed by singing mantras and spiritual songs, and the followers of Bhakti yoga strive to rely as much as possible on their feelings, their hearts, and less on their minds.

It is said that achieving union with God through Bhakti Yoga requires absolute surrender and commitment to the path, not just a superficial attempt at worship.

What is Raja Yoga?

Raja yoga is the path of self-observation, mastering all the forces of one’s being.

To begin, Patanjali described this type of yoga as an uncompromising moral path that is achieved by practicing various types of body postures (asanas), learning proper breathing, concentration and meditation, and its ultimate goal is to achieve final liberation.

Raja Yoga is a process that consists of eight guides for living a meaningful and fulfilled life by which a yogi can ascend to a higher level of existence.

• Yamas – moral and ethical rules:
  • Ahimsa – non-violence;
  • Satya – honesty;
  • Asteya – non – stealing;
  • Brahmacharya – a clean lifestyle;
  • Aparigraha – holding back from greed.

• Niyamas – ethical rules of behavior to ourselves:
  • Saucha – purity;
  • Santosha – contentment;
  • Tapas – discipline;
  • Svadhyaya – self – knowledge;
  • Ishvara Pranidhana – surrendering to a higher power.

• Asanas – positions in which we can stay quite long and effortless.
• Pranayama – conscious control of the breath.
• Pratyahara – sense control.
• Dharana – concentration.
• Dhyana – meditation.
• Samadhi – state of bliss.

Yogis believe that practicing all these limbs are a path to enlightenment. However, do not try to run through these stages and immediately want to enter Samadhi. You must be careful and patient.

What is Your Yoga Path? / What of the Four Paths are You on?

In yoga, there are many paths to finding your true self. It’s good to remember, that these paths are part of the philosophy of yoga and are not religion. You can apply them to the religion of your choosing as you seek the truth. When western yoga students first start doing yoga the typical starting point is doing yoga postures at home or in a gym or studio.

According to an experienced yoga teacher, here’s a common scenario:

• First, you start out practicing asanas in class (Raja Yoga).Then, you realize you are much more aware of your impact and influence on the world around you (Karma Yoga).
• Next, you begin to feel joy, bliss and oneness chanting or meditating on a mantra, and you bring this into your life (Bhakti Yoga).
• Eventually, you notice that in meditation and when you find some moments of stillness you feeling your connection to our ultimate “oneness” with everything and everyone (Jnana Yoga).

Many of us explore one or more paths of yoga, but often one path becomes more meaningful maybe for just a time, or maybe it becomes your life’s work. Take time to reflect on what path you were first on.

Conclusions on the What are the Four Paths of Yoga

We can conclude that Jnana yoga corresponds to the intellectual personality type, Bhakti yoga to the emotional, Karma yoga is most suitable for dynamic and enterprising people who do not hold a place and do not have the patience to meditate, Raja yoga corresponds to a mystical and determined personality type characterized by a strong will.

We all carry a little of everything inside us. However, some of the mentioned characteristics dominate, so, by that we can determine the most appropriate path for ourselves.

We can practice all of them, or we can practice one of them. Whichever we choose, it will have a huge positive impact on our lifestyle. We will feel joyful, calmer, and more fulfilled. We will feel connected to everything around us and life will get its true meaning.

Related Reading: What is Yoga?

For Each of the Four Paths, Ask Yourself These Questions

• How is this my path?
• Or how is it not my path?
• How can I practice this path of yoga?
• How do I already see this path active in my life?

The post What are the Four Paths of Yoga? appeared first on Body Mind Wellness Tools.

First impressions are very important in bringing in students to your class and then in making your students feel comfortable with you as they start their yoga journey. The real work of opening and changing can only be done in an environment that is safe and with an instructor that is effective and approachable. That is the whole journey of becoming a better yoga instructor.

Rapport

Even before speaking to your students, you have the opportunity to make them feel safe around you. By establishing rapport or a trusting, sympathetic relationship, you are ensuring that your student will be able to deal with everything she needs to in order to change her behaviors and her life.

Rapport may take a while to develop between you and your students, but the essence of rapport can be felt right away by taking a few steps to assure your students initially that you are like them and that you actually LIKE them!

Find a rhythm with your students. Mirroring with out mimicking their movements and speaking pace to get on the same page as them. Creating a comfortable, open situation will help them to access their change states much quicker. You are a welcoming and approachable teacher, there to help them learn and grow.

Different Learning Types

Knowing how to “speak” to your students is also very important in yoga since we are working with both movement and stress relief. It is important to know that there are three different learning types and most people will have a dominant preference. You will not know, at least not initially, the learning types of all of your students, so being able to cater to all needs is a needed skill.

Audio – Thinking in Words

Visual – Thinking in Pictures

Kinesthetic – Thinking in Feeling/Doing

Leading a Yoga Class

Included in this section is everything you need to effectively lead a Yoga Class. The structure provided can be used flexibly for any yoga classes.

Sample Yoga Class Structure

• Introduction and Yoga Explanation 5 min
• Breathwork 5 min
• Warm-up poses Sitting 3 min
• Warm-up poses Standing 3 min
• Sun Salutations 7 min
• Balance Postures 5 min
• Warrior Poses/Strength Poses 5 min
• Floor Poses 5 min
• Core Work 5 min
• Corpse Pose into Full Body Relaxation 5 min
• Guided Meditations 9 min
• Awakening 1 min
• Finish and answer questions 5 min

Class Set-up

Your students success will depend on their first impression from you and your class environment. It is in your best interest to create the most comfortable and relaxing setting while maintaining your professionalism.

The room you use should be big enough to fit yoga mats spaced comfortably apart for each of your participants. Lights should be low, but students should still be able to see and move comfortably. When you go into the deeper guided meditation sessions at the end of class you can turn the lights even further down. (Make sure you have a light to read by! – A flashlight is a nice tool to have.)

The room temperature should be between 68 and 75 degrees. Candles are a good addition to the class and really create a sense of warmth in the room. The room should be made as soft as possible. Try to stay away from loud colors and municipal settings.

Music is a needed addition to your class. You will need to use royalty free music that is especially for yoga classes to stay legal. You can find appropriate music online on many websites. At the end of the class you will want to ensure your music is restful and free of distracting words to promote deep meditation.

Your clients should have yoga mats for best results. Some instructors may want to provide these for their class. Other yoga props can be used if the instructor is trained in using the props. You could have eye pillows or knee pillows available to your participants as well.

The Instructor

Your appearance should add to the participants experience, but not distract from it. Instructors should be dressed in modest, clean, professional yoga clothes. Also, be careful of how you smell and what you have recently eaten.

Instructors should work on using a very calm and soothing voice. You should be assertive, slow and soothing. Making sure to portray confidence to your class. Even if this is your first class, you need to act as if it were your 100th. Channel a calm authority.

Focus on giving your clients a relaxing, restorative yoga class that does not exhaust your students, but leaves them invigorated. However, challenge is always good!

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Adding creative visualizations to yoga postures leads to greater pose benefit and a deepened experience in class. We can use visualization to impower our students and help them to change or enhance behaviors with their own powerful minds.

Tree or other Balance Poses with Visualization

Pick one of your balance poses to add suggestions to (preferably an easier one for starter classes). Start in mountain with hands in prayer by your heart and explain. Tell your class to think of one goal that they want to accomplish (ie. weight loss, public speaking). Tell them to imagine themselves accomplishing that goal then lead them into a balance pose.

Once they have reached the level they feel most challenged yet comfortable at, have them bring that image of them accomplishing their goal back to their mind and have them focus on what they are feeling. Change sides and have them focus again on all sensations they have with accomplishing their goal. Tell them that by visualizing this now, they are making it easier for their mind to actually accomplish this goal.

Balancing Choices:

• Tree
• Eagle
• Balancing Stick (Warrior III)
• Half Moon
• Etc.

Sun Salutations with Affirmations

Adding affirmations to sun salutations allows students to connect their bodies with their meditative minds.

Before you start your sun salutation bring your class to mountain pose with their hands in prayer by their hearts. Have them stay there while you inform them of what they will be doing next. Below is an example of what you can say.

“Our breathing will be the focus of our sun salutations. Every time you breathe in or inhale during our sun salutations we will say in our minds “My body is healthy.” Every time you breath out or exhale we will say in our minds “My mind is strong.” Let’s practice. Breathe in “My body is healthy. Exhale. “My mind is strong.” Practice again without saying anything.

Now let’s concentrate on those powerful phrases as I lead you through the sun salutations. Knowing that your body and mind are accepting these suggestions and making you a healthier, stronger person.”

You can add what ever affirmations or mantras will benefit your students practice.

Further Tools and Resources

Visualizations and affirmations add depth to a yoga practice. Other tools for adding depth to yoga include hypnosis or guided meditation. To experience a hyp-yoga class with both yoga and hypnosis, you can find two inside of our signature weight loss program here.

For more tools, classes and articles for teaching yoga, please visit our Instructors’ Page.

And, of course, please join our newsletter (form on the sidebar of this page) if you have not already. We constantly add resources, and would love to keep you in the loop.

Thank you for being here. Namaste.

The post Visualization with Yoga Postures appeared first on Body Mind Wellness Tools.

This is a yoga class plan that focuses on our Sattvic Energy. Please use this class to your full creative potential. It is just a starting point for you to get inspired and flowing.

Class Classic Theme Relationship(s) – Yogic Philosophy

Teacher Notes

This class introduces the yogic philosophy of the three gunas or tendencies of our nature and how they apply to our practice on the mat and in our lives. The class strives to cultivate Sattvic Energy or Pure Energy through purifying practice or tapas.

Sattvic Energy Class Reading/Discussion

Our yoga practice is constantly changing – everyday is a different experience and offers new ways to grow. This change is often a result of our moods, disciplines and intentions. Being mindful of our state of being as we move into a formal mat practice is important, and the classical yogic philosophy of the gunas can help in our discovery journey in all areas of our life.

Both the Yoga Sutras of Patanjali and the Bhagavad Gita talk about our three gunas or literally three “strands” that interweave to make the material forces of our nature. Within us, the gunas manifest as three parts to our personalities and temperaments. These three parts are rajas, tamas, and sattva.

In many ways Rajas and Tamas are very much opposites. Rajas is activity, passion and desire which is often driven by a strong attachment to results that results in negative emotions such as greed, pride, restlessness, competition and jealousy. While Tamas is inertia, darkness and sloth. It binds us with ignorance and holds us down with stagnation, dullness and confusion. Sattva, on the other hand, is pure truth, light and wisdom. Its spiritual essence is intelligence and consciousness, but this too can be binding through attachment to joy or to knowledge.

We strive first off to be more sattvic in our intentions on and off our mats. To be motivated purely by love, light and wisdom. Happy to do our work with no expectations for the results – fueled by the pure energy that comes from a sattvic mindset. But there is even more to this! The Bhagavad Gita points out that we should even be able to transcend the gunas completely (including Sattva) and free ourselves of all wanting being centered in the true Self.

BG 2:45 “The Vedas discuss the three gunas. Transcend the three gunas and you will be free of the pairs of opposites – ever-balanced, free of wanting to get or keep anything, and centered in your true Self.”¹

1The Living Gita by Sri Swami Satchidananda, 1988 Satchidanada Ashram – Yogaville

Our Yoga Practice Intention

Today we strive to come into postures from a sattvic state of mind – with pure intentions. We are embracing the purifying discipline of the practice which leads us closer to our Purusha – our absolute, true self which is found not by force, but through transcendence during the practice.

Discussion or Inner Meditation: What guna is dominant in us today? What are our intentions for our practice today?

You can choose to discuss this as a class, or you can just contemplate the answers silently in meditation time.

Affirmation for the Practice

Use this afirmation to begin class and remind your students to come back to all or part of it as they move through their physical practice and their meditation.

“I am light. I am truth. I am pure energy.”

Beginning Meditation and Pranayama- Breath of Fire

One of the most purifying breath practices is Breath of Fire. Use it to open up your Sattvic Energy.

Asanas for Sattvic Energy

During the class, focus on the pure essence of each posture using words such as pure, fire, blaze, heat, authentic, bright, clear, complete, lucid, natural, simple, real, transparent, true, unclouded, undiluted, absolve, purify, clarify, clean, cleanse, clear, filter, redeem, refine, sanctify, wash, glow, luminosity, spark, zeal, ardor, splendor, spirited, energy, enthusiasm, excitement, exhilaration, fervency, fervor, gusto, heartiness, life, light, liveliness, luster, passion, pep, radiance, sparkle, splendor, verve, vim, virtuosity, vivacity, zeal

For example, “Through this pose, you are coming into the awareness that you are pure energy and your inner light shines brightly.” “In Ukatasana (chair pose) we can feel the process of purifying heat or tapas in the body. Let the posture work on the body and sink into the mind…”

Now, create two more cues to use in your class.

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

__________________________________________________________________________

Savasana

This Savasana is a guided meditation written by the Hyp-Yoga team. Read it slow and in your low voice register. Make sure your music is meditative, with no words.

Full Body Relaxation:

Find a comfortable position and begin to slow your breath. Place your arms about a foot away from your body with your palms facing up. Place your feet about two feet apart and let your toes relax out to the sides. Just let yourself begin to drift easily, and let my voice be your guide to a wonderful place of calm.

Everything is easy, you do not have to do anything just drift, …easily and slowly. As you lie here I will count from 10 to 1. With each number that I say you will feel yourself become more and more relaxed. Every part of your body will just feel as though it is sinking into this amazing place of deep relaxation. Let’s begin,10, feel yourself relaxing, 9 deeper down, 8… just letting go now, 7, 6 relaxing even more deeply…5 feeling so completely calm and easy, 4 even deeper now.. 3, 2 so deeply relaxed, mind is open and feeling so good…. and finally 1. Completely relaxed, mind is open and ready for this journey today.

Guided Meditation: “Pure Energy”

I would like you to use your wonderful vivid imagination and see yourself sitting in a beach chair near the ocean. This is the most comfortable chair and you feel so relaxed in this place. You look around and you see the sun is shining and the sky is so blue. There is a very blue sky and a gentle breeze is blowing and you hear the rustle of the leaves of a palm tree very near you. There is only beauty around you. Just take it all in and let yourself sink into this comfortable chair.

As you sit here in this deep wonderful state of relaxation look out in front of you and notice the light from the sun. Think of all of the heat and energy that is provided to us by the sun. Look around and see a palm tree. Now notice how the sun’s light hits the surface of the palms and how there are also shadows. See how the light affects everything. We have always understood that the sun is light and energy and it affects our world.

Now look down and see your body as the light touches it. Now realize that we too, are all energy. We are all light and our physical bodies are just the pieces and parts between that light. Our strong beautiful spirit is light, it is energy and it is everything we are inside. From the constant beat of our heart, to the blood pulsing through our veins we are energy. Your spirit makes it all alive and constantly moving and changing.

Think of how you have used your strength and your energy to accomplish great things in your life. You have done so many wonderful things, and now think about all of those people around you that you have affected. You are an amazing person and you now see that you can change anything by using your strong energy and spirit. There is no goal you cannot reach, no mountain you cannot climb, and no obstacle you cannot overcome. You are light, and your body is the vessel for your light.

From this moment on you will feel how strong your inner light is shining and you will radiate joy and happiness to others… You will inspire others with your tremendous energy and positive attitude. You will be sensitive to your own emotional well being and you will only participate in thoughts or activities that bring you even more joy and more energy. Your thoughts will guide you in your journey and you will now be more aware of your thoughts and let go of any old self-limiting messages you may have said to yourself.

Staying in a place of well being is now your main focus. You will be more attuned to your body than ever before. You will notice your body’s need for hydration, nutrition, exercise and sleep. You will listen to your body… it has been telling you things for years and you may have ignored it. Your body will respond to anything that you ask of it because it functions in response to your energy and spirit. You now know that you can move easily and freely through this life by caring for your body and your spirit. Now just let yourself relax even more, just breathe and let go. Give your body this time to rejuvenate….

End with silent meditation in Savasana.

Namaste.

Other class flows can be found at…

The post Lesson Plan on Sattvic Energy appeared first on Body Mind Wellness Tools.

Here is a yoga pose chart that is great for beginners including a sun salutation chart. This chart is pretty big! So, click on the image to get a better view of it. You can download the pdf version there too.

Click on the Image for a Larger PDF Version.

Hatha (physical) yoga. – Poses (English), Breath, Alignment Locks

Yoga Alignment with the Locks

• Foot Lock – Pada Banda (pah-dah bahn-dah)
• Hand Lock – Hasta Banda (hah-stah bahn-dah)
• Root Lock – Mula Bandha (moo-lah bahn-dah)
• Abdominal Lock – Uddiyana Bandha (oo-dee-YAH-nah bahn-dah)
• Chin Lock – Jalandhara Bandha (jah-lahn-DHA-rah bahn-dah)

Common Yoga Breathing

• Dirgha Pranayama – Complete Breath
• Ujjayi Pranayama – Whisper Breath

Common Yoga Poses

• Poses to Warm-up the Body
  • Easy Seated Pose
  • Neck Stretch
  • Mountain
  • Side Stretches/Willow
  • Child’s Pose
  • Cat/Cow
  • Lunge
  • Chest Expansion/Yoga Resting Pose
• Poses to Strengthen the Body
  • Chaturanga
  • Monkey
  • Chair
  • Plank
  • Downward Facing Dog
  • Upward Facing Dog/Cobra
  • Pointer Dog
  • Warrior 1, 2, 3
  • Triangle
  • Extended Angle
  • Crescent Lunge
  • Kneeling Crescent Lunge
  • Prayer Squat
  • Dolphin
  • Side Plank
  • Boat Pose
  • Locust Pose
  • Bow Pose
  • Reverse Table

• Poses to Stretch the Body
  • Forward Fold
  • Gate
  • Wide Legged Forward Fold
    • Windmill
    • Fan
    • Wide Down Dog
  • Seated Forward Fold
  • Seated Wide Legged Fold & Stretch
  • Butterfly
  • Pigeon
  • Laying Leg Stretches
  • Bridge
  • Quad Stretch
  • Pyramid
• Poses to Balance the Body
  • Tree
  • Dancer
  • Standing Pigeon
  • Eagle
  • Half Moon
  • Big Toe Hold
  • Twisted Big Toe Hold
  • Crow
• Poses to Relax the Body
  • Twists
    • Seated
    • Laying
  • Happy Baby
  • Knees to Chest
  • Corpse

The post Yoga Pose Chart: A Visual Guide Including Sun Salutations appeared first on Body Mind Wellness Tools.

Welcome Yogis! This is your yoga teacher plan for class “Reaching Dreams – Lengthening the Side Body”.

You can browse the whole Yoga Class Plan Collection Here.

Yoga Lesson Plan Name: “Reaching Dreams – Lengthening the Side Body”

Yoga Sequencing Lesson Plans Teacher Notes

Theme

1. Working to lengthen the side body has myriads of benefits. It allows for great spinal mobility, improves posture, and can even tone the midsection. If you’ve ever been sore after kayaking, or any other rowing activity, this is the lesson for you. If you’ve wanted to deepen your twists, facilitate more effortless binds, or find more extension in forearm stands, this class will benefit your practice.
2. On a physical level, the class will stretch the intercostal muscles between the ribs as well as the latissimus dorsi muscle (Latin for “the broadest muscle in the back”). On a metaphysical level, this class will encourage practitioners to reach for their dreams.
3. Spring is a wonderful time to use this practice as it can aid in Spring Detox plans.

Quotes

These quotes may help inspire your students’ practice and your teaching

• “The road of life twists and turns and no two directions are ever the same. Yet our lessons come from the journey, not the destination.” Don Williams, Jr.

• “Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” Harriet Tubman

• “Only as high as I reach can I grow, only as far as I seek can I go, only as deep as I look can I see, only as much as I dream can I be” Karen Ravn

Beginning Meditation and Pranayama

• Begin seated observing the breath. Chant one Om as a group. Feel the unity of your voices and the vibrations created. Bring hands to fists and point the thumbs up toward the ceiling. Arms find a V
• Practice Kalabhati breathing, breath of fire resulting in a sense of strength and courage to become our ideal selves.

Asanas For Yoga Teacher Planning

The side stretch flow

• Begin sitting in Virasana hero’s pose
• Reach the right arm up toward the ceiling and reach over the left, working to lengthen the line between the sit bones and the right middle finger
• Fold the torso forward, stretching both arms out to the left of your mat, walk the hands back through center, and then walk them through center and over the right of the mat.
• Lift the left arm creating an arc from the left sit bone all the way out the left middle finger
• Inhale back to an upright torso in hero’s
• Flow with the breath, repeating the the right and left

• Lie down on your mat. Make your way into Setu Bandha Sarvangasana.

• From bridge, interlace the fingers behind your back. Work to bring both palms together, the forearms coming closer and closer.
• Walk both feet to the right of the mat. Lower the hips down to the ground, to the right of your arms. Take several breaths here expanding the left, side body.
• Walk the feet to the left of the mat and repeat.
• This exercise begins to open the back to lateral, spinal movements.

Marichyasana III Spinal twist

• Inhaling one leg into the body, keeping a little space between the bent-leg’s foot and the extended-leg’s thigh
• Twist to look over one shoulder, keeping the back hand pulled in close to the base of the spine
• Repeat on the second side

• Parighasana, gate stretch – Reminding us to reach for our goals and dreams.

• Sun salutations with side body stretch

• Continue warming the body with 3 or 4 sun salutations, adding in the half moon side stretch
• After coming into Tadasana, mountain pose, interlace the hands above the head, with the index finger extended to the ceiling and reach to one side and then the next

Anjanayasana Side-Body Flow

• From down dog bring the right foot to the front of the mat. Drop the back knee and reach the right hand down to the ground on a block or the Earth off the mat. Reach the left hand high on a diagonal. Create one line from the left finger tips all the way down toward the toes. Imagining a lava lamp, allow the hips to be heavy. Hold for at least 3 breaths in this posture.
• Bring hands to Anjali mudra, prayer at the heart center. Inhale, extending out through the crown of the head and and exhale twist, gazing over the right shoulder.
• Same flow on the left
• Repeat on both sides a second time, this time taking the twist into the bind by hooking the left arm to the outside of the right thigh (on the right side).
• Next repeat the flow with the back knee lifted, taking the flow while in the crescent lunge

Virabhadrasana I Side Stretch

• Lift the right leg high into a 3-legged dog. Drop the standing leg heel to the Earth and reach the heart back toward the back of your might. This will help to create length through both sides
• Bring the knee into the nose, shifting the weight forward and step the right foot forward between the hands. Drop the back heel to the ground and on an inhale lift the torso, finding Warrior I.
• Bring hands to prayer and twist to look right, keep both hips square while twisting through the torso, especially the thoracic spine which has greater lateral mobility than the lumbar spine
• The right hand reaches down to the back thigh and the left hand reaches toward the ceiling, now creating a line from the inner back arch of the back foot all the way to the left finger tips.
• Repeat on the second side.

• Parsvottanasana – From Parsvottanasana find Parivrtti Trikonasana (blocks are recommended)

Side-Crow flow

• Right foot steps to the front of the mat. Find the low-lunge from the beginning of class, back knee dropping to the mat.
• Find the twist with hands in prayer, twist from deep within the belly, hooking the left arm to the outside of the front leg. Press the top hand into the bottom to deepen the twist. Lie your torso back, onto the thigh. Take the drishti, your gaze, down to the ground.
• Tuck the toes of the back foot and lift the back knee. Straighten the back leg all the way.
• Step the back leg forward to meet the front staying in the twist. Inhale rising to the toes, exhale dropping the pelvis down, coming into a broken toes pose with the twist.
• Lower hands to the right side of the mat, Parsva Bakasana. Hold for two or three breaths
• Find Uttanasana, forward fold and take the second side

• Vrksasana – With arms extended in a V, reach the arms and torso to one side and then the next, almost like a “tree in the wind.” This works the balance within a side-stretch.

• Natarajasana with both legs, followed by a forward fold
• Dolphin push-ups
• Pincha Mayurasana prep

• Forearms to ground, using a block between the hands, then lift one leg and then the next

Janusirsasana

• Work to wrap the side of the body opposite to the extended leg down to the ground.
• Then adding the Parighasana side stretch into the work by working to eventually glue one side of the torso to the thigh.
  • A belt might be used if the opposite hand as leg is not ready to reach for the outer-edge of the extended leg.

• Salamba Sirsasana

• Savasana

Other Yoga Sequencing Lesson Plans to Enjoy

Thank you for joining us on this yoga exercise plan. We have others for you to enjoy and use within the limits of your entire imagination.

• See All Lesson Plans Here.

• Hatha Yoga – Sun Moon Flow Class Plan
• Simplicity Yoga Class
• Fluidity Yoga Class
• Spirals and Change
• Yin Yoga or Slow Yoga

All the best, The Hyp-Yoga Team

The post Yoga Teacher Plan for Class Lengthening the Side Body appeared first on Body Mind Wellness Tools.

Welcome to “Metamorphosis: The Spiral.” A yoga exercise plan or yoga class plan including a mix of ancient and modern yoga practice.

Yoga Class Theme – Spirals

1. Spirals (“kund” in Sanskrit) exist both internally and externally, internally in the body and externally off the mat. This principal is essential in Anusara yoga. It can be adapted to provide vinyasa yogis with a new understanding of their body and a new approach to their poses.
2. Our body has innate spirals (such as our DNA and the relationship of the bones in our forearms). We also create spirals during poses. Many variations of the Garudasana spirals will be explored in the following flows.
3. Spirals also remind us of impermanence. This class will encourage embracing the different stages of life, season, status, etc. as we follow our dharma (path).

Quotes

These quotes may help inspire your students’ practice and your teaching

• The Spirals are about refining and becoming more sophisticated and more of a connoisseur of life off the mat. You hone your senses, hone your knowledge, hone the artistic expression of the knowledge, so you become more eloquent, and you become more artistic. Internally, the Spirals are the development and refinement of our desire to make creative beauty.” John Friend

• “When the winds of change blow, some people build walls and others build windmills.” Chinese Proverbs

• “To what shall I liken the World? Moonlight reflected in dew drops, Shaken from a crane’s bill.” Dogen

• “You must be a lotus, unfolding its petals when the sun rises in the sky, unaffected by the slush where it is born or even the water which sustains it!” Sai Baba

Beginning Meditation and Pranayama for Spirals Yoga Exercise Plan

Make your way to sukhasana on your mat. Perhaps have the sit bones supported on a block or blanket. This class explores the spiral in our practice, our practice both on and off the mat. Think of your body. Spirals are intrinsic to our body, our DNA, the way the bones in our forearms wrap around one another. We also, though, experience a spiral in life, which never remains constant.

Think of an apple that sits out on a counter too long, or how a seed becomes a tree, or how even a mountain gets larger or smaller over time. You might ask “Am I the same person I was 5?” The answer is undoubtedly “yes”, and simultaneously undoubtedly “no.” Nothing stays the same; with each breath our world changes. Yet, it is precisely the breath that connects to the eternal, a never ending spiral, the divine. Our yoga practice helps us to be more present to ever occurring changes. It also encourages us to observe ourselves to bloom into our best selves, helping us find and follow our dharma, our path in life.

Hasta Mudra Meditation

Close your eyes and begin to reach the crown of the head upward toward the sky. Notice that not even your spine is a perfectly straight line, rather there is a curvature, a spiraling that supports the weight of the body. Place your hands in an Hasta mudra with palms open upward and elbows pulled back in line with the ribs. This is a receptive mudra allowing us to acknowledge the changes which have occurred in our past and be open to the changes which will continue throughout our lives. Bring your awareness to your breath. Notice how the ribcage changes in response. It moves to all sides, to the top and bottom, to the right and left.

Meditation on Impermanence

[This meditation should be done slowly, spend time with each element. Give practitioners time with each aspect of the meditation] Begin to tell yourself the story of how you came to your practice today. Preparing your yoga clothes, your mat, walking/driving/getting in the subway, etc. to the studio. Then take your mind even back further, through your week. Perhaps even to your experiences as a child. Ask yourself who is telling the story? Who is the subject of the story? Every seven years all of the cells in our body have died and regenerated.

Our physical body has completely changed. Notice that neither the story teller nor the subject fully represents our experience. We have changed and will continue to change. Through these changes, though, we can stay grounded in our breath. Staying present with our inhale and exhale as we observe and explore changes. Being open to change will allow us to be open to becoming our best selves. Consider the lotus, as Sai Baba tells us, it unfolds its petals when the sun rises in the sky, unaffected by the slush where it is born or even the water which sustains it!

Pranayama

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Asanas

• Stay seated on your mat and take Garudasana, eagle arms crossing the right arm underneath the left.

• Notice the spiral the forearms are creating. Consider the external spiral as well as the spiraling of our bones, of our DNA! Now reach the arms away from the body and the finger tips up toward the ceiling. Keeping in mind this unfolding of petals, peel the heart upward taking a slight backbend. Repeat with the left arm crossed underneath the right.

• Sun Salutations of your choice

Garudasana Flow

(This is the entire flow, but it’s highly recommended to break the flow into pieces. Perhaps only teaching a portion of the flow at a time, or adding the asanas one-by-one to the flow)

• From downdog the right leg lifts high to a 3-legged dog and then sending the navel to the spine curl the knee in toward the nose. Step the right food to the front of the mat, find Anjaneyasana with eagle arms.
• Option to add in the back bend. Shift the weight to the front foot and then bring the left leg up crossing high on the thighs. Find Garudasana legs and arms. Notice the spiral created throughout the body.
• Bring the torso down, finding the elbows in front of the knees. Place the right hand on a block or the floor open the left leg into Ardha chandrasana. From Ardha Chandrasana bend the standing leg and reach the lifted leg to the back of the mat in Virabhadrasana II.
• Take a moving meditation reaching forward and back between Parsva Virabhadrasana and Uttihita Parsvakonasana. Bring the right hand to the inner edge of the right foot or a block and find Parsvakonasana.
• From here take the bind. Exhale the left arm down behind the back and reach the right arm up and under the right shoulder. (A belt may be helpful in this posture)
• Step the back foot in to meet the front and place the weight into the back left foot. Inhale, lift the torso and the right, bound leg.
• On an inhale extend the right leg coming into bird of paradise. Slowly lower back down. Come to Virabhadrasana II. Cartwheel the hands down toward the earth and step back to Down Dog.

Gardudasana Legs with Tripod Flow For Spirals Yoga Exercise Plan

• From Down Dog step the left foot to the front of the mat. Exhale the back heel down toward the earth and windmill the arms into Virabhadrasana II. (Perhaps insert the Chinese Proverb, responding to the winds of change with a windmill rather than a wall).
• Find Garudasana arms with the left arm underneath the right and take a gentle back bend from your Warrior II. Straighten the left leg and then pivot the left toes in paralleling the feet.

• Place hands on the hips and make your way to Parivritti Parsvottanasana. Walk the hands out in front of you as if in a down dog with the torso. Spend time here connecting with the breath and lengthening the hamstrings.
• Ground into the outer edges of the feet creating two “back warrior feet,” with the arches lifted off the ground. Then come to a tripod headstand, entering from legs in a “v” or with straight legs. Cross the legs high on the thighs and come into Garudasana legs. As you would in any eagle posture, work to align the spiral within the body– bring the legs in line with your spine.

Supta Garudasana Core Yoga Exercise Plan

• Lie on the ground and bring the body into Garudasana. Lift the bottom leg up off the ground. Work to press the lumbar spine into the Earth for a core exercise. Notice how the spiral promotes strength.

• Halasana

• Salamba Sirsasana

• Savasana meditation

• Padma Mudra which symbolizes transformation or metamorphosis, the effect of our embracing life’s spirals

Namaste.

Other Yoga Sequencing Lesson Plans to Enjoy

Thank you for joining us on this yoga exercise plan. We have others for you to enjoy and use within the limits of your entire imagination.

• See All Lesson Plans Here.

• Hatha Yoga – Sun Moon Flow Class Plan

• Simplicity Yoga Class

• Fluidity Yoga Class

• Yin or Slow Yoga

• Side Body Lengthening

All the best, The Hyp-Yoga Team

The post Yoga Exercise Plan – The Spiral appeared first on Body Mind Wellness Tools.

A loving welcome to all the yoga teachers. Here is your yoga session plan for a class called “Fluidity”. It comes complete with readings, notes, sequencing, breathing, and meditations.

Class Name: “Fluidity”

Class Classic Theme Relationship(s) – Yogic Philosophy, 2nd Chakra - Svadhastana

Class Teacher Notes for Yoga Session Plan “Fluidity”

Many of our students experience yoga for the first time as a discipline for their bodies. Even more specifically for the muscular/skeletal body – the body they can see and feel easily. One easy step to deepen these students’ practice is to move them deeper into the body to notice their fluid body. Once more aware of the fluid that makes up 70% of our physical bodies, it gets easier to see the benefits of the physical yoga practice beyond gained strength and flexibility.

The fluid flow of this class is very much a Vinyasa Style of yoga. Pick music that accentuates the fluidity of your movements. Ocean sounds can also be very helpful in reminding the class of their Ujjayi ocean breath and the circulation of their bodies. Have fun with this class and encourage joyfulness, lightness and ease through all postures.

Language of the Class

During the class, focus on fluid transitions and sensual cues using words such as feeling, flowing, abounding, arising, brimming, cascading, circulating, continuing, coursing, emanating, emerging, flooding, rippling, overflowing, pouring, progressing, rolling, swelling, springing.

For example, “Emerging from your lunge into Warrior II feeling the prana, the life force of your body being circulated on the breath.”

Now, create two more fluid cues to use in your class.

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Yoga Class Reading/Discussion

The world is ever changing. Our seasons change, the winds blow, and man progresses. The rivers flow continuously into the sea, shaping and changing everything in their paths with their sometimes strong and sometimes gentle currents. There is a fluid current in everything that we can tune into to learn more about our own fluidity.

Our bodies are naturally over 70% water, and our fluid bodies are comprised of blood, lymph and vital fluids. The majority of your body is fluid, yet we often take for granted this vital element in our lives. A stick that is dry and brittle breaks with little effort, while a wet, lubricated stick is bendable, flexible and able to withstand more pressure. Our bodies are similar in that the fluid inside of us is what keeps us youthful and healthy, and when this fluid is absent, for instance in a joint, we become stiff and immobile.

Our fluid energies, beyond the physical body, how to go with the flow of our lives. To be mentally flexible, youthful and generous, so that under any circumstance we can bend and not break. Fluidity offers us grace under pressure, and our focus for today’s class is to meditate on our connective fluidity and generate a deep appreciation for this vital energy in our lives.

For Discussion:

• Are there ways in your life that you have become dry, brittle or disconnected?
• What are ways off of your mat that you can live out the lessons of your fluid body?

Pranayama Before / During Asana

Ujjayi (Ocean Breath) – To connect with the fluidity of the body, let’s use Ujjayi Pranayama. Ujjayi breathing allows use to connect with the flow of the breath through a kinesthetic awareness and through the sound of the breath. Often called whisper breath or ocean breath, Ujjayi fills the body first through the belly, then the rib cage and then the chest before being gently pressed through the throat and nose with a audible, controlled exhale.

Inhale through the nose with a “hmmmmm” sounds and exhale through the nose with a “haaa” sound. Gently constrict the back of the throat and float the breath up to the soft palate before pressing it out of the nose. Continue to breathe in long, steady breaths controlled by this diaphragmatic breath. Imagine the breath, like an ocean wave, floating onto the shore with the inhale and retreating back into the vast waters on the exhale.

Practice this breath first seated and maybe even allow your upper body to sway with the rhythm of your breath. Then, continue the breath throughout the asana practice. (Throughout the class, remind your students of the breath and how it can remind them to stay aware of their fluid bodies.

Yoga Session Plan Hatha Yoga – Fluid Flows

The flows provided can be used in your class interspersed with any other asanas (postures) that you want to include in your practice. This is not an entire class flow, just a few vinyasa suggestions for you to use within the structure of your own class.

Warm-Up Flow

• 1^st Expression: Child’s to Cow to Cat to Child’s
  Inhale from Child’s Pose to Cow Pose, Exhale into Cat Pose and on the same exhale move back to Child’s Pose. Repeat with the rhythm of your breath.
• 2^nd Expression: Down Dog to Plank to Up Dog
  Inhale roll forward through the spine from Down Dog to Plank Pose, Exhale slowly lower the hips almost down to the ground for Up Dog (with the toes still curled under). Inhale begin to slowly lift from the hips back into Down Dog, and exhale sink the heels down towards the earth. Repeat with the rhythm of your breath.

Standing Flow

• 1^st Expression: Kneeling Crescent Lunge into a Splits Prep Stretch Flow
  Inhale, gently pressing the hips forward in the Lunge with finger tips just on the floor or on blocks. Then exhale, sitting back to the hips with the front leg extended straight as possible. Heart is melting towards the knee and the crown of the head is extending towards the toes. Flow at your own pace.)
• 2^nd Expression: High Crescent Lunge into a wide stance Pyramid Stretch Flow
  Start in Lunge (with the back heel lifted and knee lifted) and inhale arms to the sky. Then exhale, roll the back heel to the floor, straighten both legs and fold forward from the hips with the front leg extended straight as possible. Arms can be up by the ears as you exhale down, or to protect the back, exhale them to the sides. Hold for a breath – Heart is melting towards the knee and the crown of the head is extending towards the toes. Inhale, bend the front knee and spiral the back heel up the sky and lift your upper body and arms up the sky into Crescent Lunge. Flow at your own pace.

Flow Flow – Opening Svadhisthana – the Second Chakra

• 1^st Expression: Pigeon Pose Flow
  Come into Pigeon Pose. Inhale lift your heart to the sky (with fingers on the floor in front of you) and exhale, melt the heart forward to the earth. Flow like water using the breath to guide your movements.
• 2^nd Expression: Three Legged Dog to Pigeon Flow
  Start in Down Dog. Inhale the right leg to the sky, exhale while opening the hips, bending the top leg and letting the heel move towards the opposite shoulder. Inhale the leg straight up the sky and exhale drawing the right leg forward into pigeon pose. Inhale lift your heart to the sky (option to lift the arms to the sky as you do so) and exhale, melt the heart forward to the earth. Inhale to plank and exhale back to Down Dog. Repeat on the left side.
• Pigeon Meditation: Finally end in pigeon and hold and relax for 8-10 breaths on each side. While your students are there remind them they are opening the second chakra – Svadhistana, who’s earth element is water. Tune in with the fluidity of your body. The water, blood and juices that keep us supple, youthful and alive. Feel the flow of your body. Feel your physical body – the circulation of the blood through the strong current created by your heart. And then feel your subtle body – the flow of creativity, passion and vitality through your body. Carry these sensations with your prana, on your breath to your whole being.

Meditation

Chant – “Vam”
The Chakra connected to Fluidity is Svadhistana (2^nd Chakra). The Bija or sound for the second Chakra is “Vam.”

Come to an Easy Seated Pose. To elongate the spine, elevated your hips by rolling up a blanket or use a block to sit on. Allow one leg to rest just forward of the other in Sukasana (Easy Seated Pose.) To connect with this Chakra, imagine the breath flowing in and out of the hip area. You can imagine a glowing orange ball of light in the pelvis as you begin to chant the bija sound “Vam” for 3 -7 minutes.

Savasana for Fluidity Yoga Session Plan

Guided Meditation through the Fluid Body – Begin to let the breath become natural and easy. Find a lightness in your body that allows you to let go of your physical surroundings and tune in to the beauty within you. Allow yourself to focus right now on your heart center. Travel your attention to fixate on the actual heart muscle itself. Feel the rhythm of your heart… and now notice what your heart is doing. It is pumping blood and fluid to the rest of your body. Travel into this blood and start to flow through the body with the current created by your heart. Flow all the way to your fingers and toes, bringing relaxation along with you… Flow to the crown of the head…and to the base of the spine… Feeling relaxed, fluid, ever changing.

Your body is primary water. Feel this water in your body as a river flowing through you. You feel youthful and mobile in your body. All of your joints are supple and your skin is vibrant… Now notice that all of this fluidity is supported by your strong bones and muscles and you feel the connection and natural balance that is the miracle of your life.

Spend as much time as you need in this awareness as we transition into silent relaxation…

Namaste.

Other Yoga Sequencing Lesson Plans to Enjoy

• See All Lesson Plans Here.

• Hatha Yoga – Sun Moon Flow Class Plan

• Simplicity Class

The post Yoga Session Plan for “Fluidity” appeared first on Body Mind Wellness Tools.

Welcome teachers to your Hatha Yoga Class Plan. Complete with readings, notes, sequencing, breathing, and meditations.

Class Name: “Ha-Tha Yoga – Sun – Moon Flows”

Class Classic Theme Relationship(s) – Yogic Philosophy
Sun = 3rd Chakra – Manipura , Moon = 2nd Chakra - Svadhastana

Teacher Notes for Hatha Yoga Class Plan

The theme of this class centers around the Sun and Moon energies and how they are balanced in the body and mind and can be controlled by the breath. The concepts of Yoga’s Sun and Moon sides might be new to students, so even if you forgo the readings and discussions, make sure to do a quick introduction of these sides at the start of your class.

The physical part of the class is divided into Sun Flows first to heat and energize the body followed by Moon Flows to move deeper into our consciousness. Take time to find music that corresponds to the energy you are trying to cultivate within the class. Energizing music for the Sun Flows and relaxing or moody music for the Moon Flows.

Language of the Class – Sun Side

During the first part of the class, focus on words that express the powerful elements of our Sun Side such as, masculinity, strength, heat, radiant, bold, brave, vigorous, powerfully, fire, warmth, zeal, intensity.

For example, “We’re moving into Half Moon, using the strength of the core to boldly open our hips and hearts to the sky.”

Now, create two more cues to use in your class.

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Language of the Class – Moon Side

During the second half of the class, focus on words that evoke the softer attributes of the Moon Side such as, feeling, connecting, nurturing, being creative, expressing, flowing, melting, softly, tenderly,

For example, “Feeling the flow of your creative energy through the connection of body and breath.”

Now, create two more cues to use in your class.

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Comfort your students with the reminders of their sun and moon energies throughout the entire class to bring their focus to the present moment.

Hatha Class Plan Reading/Discussion

“Three things cannot be long hidden: the sun, the moon, and the truth.” – Buddha

The word Hatha in Sanskrit means “forceful.” It is literally a combination of the words Ha, which is sun, and Tha meaning moon. We have two sides to us as well:

• The sun energy is masculine (yang). It creates heat or drive and affects our actions and future planning. It connects to our Third Chakra – Manipura and is renewing, healing and purifying. Out of balance, our sun energies can drive us to aggressive, mean-spirited behaviors, and can leave us stressed and anxious.
  
• Our moon side is feminine (yin) holds our desires and emotions and is connected our flowing, nurturing, creative and intuitive nature. It relates to our Second Chakra – Svadhistana which is creative, passionate and fluid. When out of balance, our moon side can leave us feeling depressed or lethargic.

We often live our lives unconscious of our energies and how they affect our moods, and we miss out on ways to balance us throughout the day.

• What side have you been living your day to day in today?
• Overall, do you think you let your sun side or your moon side predominate your life?
• What side needs more balancing in your life?

Pranayama / Yoga Class Breathwork

In relation to our energy and breath, prana is the ha and tha is apana. Our body’s subtle energy is also channeled through two major nadis (energy channels) that correspond to our energies:

• Ida, on the left is the cool, moon side that stimulates the Right Brain.
• Pingala, on the right is our hot, sun side that stimulates the Left Brain.

We will use Nadi Shodhana, also known as, Alternate Nostril Breathing to balance our sun/moon energy flow and move us into a more meditative state.

To practice Nadi Shodhana, lift up your right hand and curl down your middle finger and index finger. Take your thumb to your nose and without pressing hard, cover your right nostril and breathe in through your left side. Switch sides and cover the left nostril with your ring finger and exhale.

Stay here, inhale through the right nostril, close it, and then exhale through the left nostril. Repeat these breath cycles for 3 – 7 minutes. Imagine the energy traveling through your nadis, or energy pathways as you breathe.

If you are feeling out of balance, choosing one nostril for this exercise is also acceptable. This way, if you are needing more cooling, you can choose the left nostril. If more heat is needed, then choose the right nostril.

Hatha Yoga Class Plan Flow – Sun Side

“Laughter is the sun that drives winter from the human face.” – Victor Hugo

Begin to “warm-up” your class to its sun side with Cat and Cow (Marjaryasana/Bitilasana), Down Dog to Plank. For more expression, add in the Knee Plank Series (See Flow Appendix).

Sun Salutations

• 1^st Expression – Sun Salutation A
• 2^nd Expression – Sun Salutation B

Sun Standing Postures

Find postures that generate heat and strength such as Warrior I, II, & III. Triangle, Extended Angle, Plank, Side Plank, arm balances, Standing Split (Urdhva Prasarita Eka Padasana) and Forearm Balance (Pincha Mayurasana or Down Dog on the elbows/forearms to prep for Forearm Balance.) End with invigorating heart-opening postures such as Camel or Wheel.

Transition Postures

Flow from a 3 Legged Dog with hips open to Rock Star Pose (with option to transition into Wheel) As you flow, be mindful of what energy these postures generate, and only do the poses that keep you in a positive energy flow.

Hatha Yoga – Moon Side

Moon Salutations

There are many different Moon Salutation, but here is one of my favorite flows used to redirect to the lunar energy. Start standing sideways on the mat (this changes your perspective right away and prepares your mind to transition to a lunar state.)

1. Flow through Prayer Squats or Moon Flowers by bringing the arms up on the inhale, bending the elbows and drawing them in towards your lower back on the exhale as you bend the knees.
2. Lift right heel and flow to High Crescent Lunge on the left (Anjan
3. Step the back foot slightly in and prayer hands down to Pyramid (Parsvottonasana)
4. Lift into Half Moon (Ardha Chandrasana)
5. Bend the standing leg and flow back into Moon Flowers
6. Lift left heel and flow to High Crescent Lunge on the right
7. Step the back foot slightly in and prayer hands down to Pyramid (Parsvottonasana)
8. Lift into Half Moon (Ardha Chandrasana)
9. Repeat as Desired

Moon Postures

Hip Opening Flow

• 1^st Expression: Kneeling Crescent Lunge into a Splits Prep Stretch Flow

Inhale, gently pressing the hips forward in the Lunge with finger tips just on the floor or on blocks. Then exhale, sitting back to the hips with the front leg extended straight as possible. Heart is melting towards the knee and the crown of the head is extending towards the toes. Flow at your own pace.)

• 2^nd Expression: Splits (Hanumanasana)

Other Lunar Energy Stimulating Postures: Relaxed Pigeon (Eka Pada Raja Kapotasana) with heart drawing down to the ground, Supported Fish Pose, any stretching postures and postures that generate surrender and peace in the body (i.e. forward folds).

Savasana for Hatha Yoga Class Plan

Guide your class into a full body relaxation: Let your breathing become natural, not forced as we relax our whole body, starting with your feet. Let your toes fall open to the sides and relax your feet, your ankles up to your knees. Let your knees fall open as you relax all the way up to your hips letting them fall open with your exhale.

Relax your fingers, relax your palms and your wrists all the way up to your elbows, up to your shoulders. Let your abdomen relax and the muscles in your back relax. Let your chest fall open. Relax your neck, your jaw, nose, eyes and forehead. All the way to the top of your head.

“See how nature – trees, flowers, grass – grows in silence; see the stars, the moon and the sun, how they move in silence…we need silence to be able to touch souls.” (Quote Credit: Mother Teresa)

…Experience the silence that begins as a small seed in your mind and grows with every breath in your body.

Namaste.

Other Yoga Sequencing Lesson Plans to Enjoy

• See All Lesson Plans Here.

• Simplicity Yoga Class
• Fluidity Yoga Class
• Spirals and Change
• Side Body Lengthening
• Slow or Yin Yoga Class

The post Hatha Yoga Class Plan – Sun Moon Flow appeared first on Body Mind Wellness Tools.

Welcome to our collection of yoga sequencing lesson plans, which includes this yoga class plan called “Simplicity.

You can browse the whole Yoga Class Plan Collection Here.

Yoga Lesson Plan Name: “Simplicity”

Class Classic Theme Relationships:
Yoga as a Discipline, Yogic Philosophy, 4th Chakra - Anahata

Yoga Sequencing Lesson Plans Teacher Notes

The mentality of “more” dominates our western culture when what really need is less.
Abundance of life lies in the secret of simplicity. This class is designed to get your students
thinking about the impact of their thoughts and choices on and off the mat.

Language of the Yoga Class

During the class, focus on the simple essence of each posture using words such as clarity,
clean lines, clearness, directness, ease, easiness, innocence, integrity, humility, mindfulness,
naturalness, openness, purity, restraint, singleness of mind, unity, non-attachment,
unaffected.

For example, “Allow your body to open up to its most natural expression of this pose. Find a
singleness of mind by following the movement of the breath.”
Now, create two more cues to use in your class.

Class Reading/Discussion

‘Tis the gift to be simple, ’tis the gift to be free,
‘Tis the gift to come down where we ought to be,
And when we find ourselves in the place just right,
‘Twill be in the valley of love and delight.
When true simplicity is gain’d,
To bow and to bend we shan’t be asham’d,
To turn, turn will be our delight,
Till by turning, turning we come round right.

“Simple Gifts” is an 1848 Shaker song by Elder Joseph Brackett.

This simple Shaker Dance Song celebrates the abundance of the simple life. A life able to
enjoy the delights of humility, love and joy. Even the song’s essence is simple and practical. It
is a dance song and many of the lyrics simplicity dictate the dancers’ next steps.

Just like dancing, our yoga draws us into the present moment with the need to focus completely on the task at hand, so we can truly enjoy ourselves – the movement of our bodies, fueled by the breath and connected with the guidance of the mind. The deliberative actions needed in our practice can teach us even more about simplicity off of our mats.

In yoga, we learn to listen to our bodies and to only do the postures that will grow our positive
energy in that moment. Just because we can do a pose does not mean that we should do that
pose today. The same goes for our lives off the mat – just because we can have something
does not mean we necessarily should have it. Henry David Thoreau once said, “A man is rich
in proportion to the things he can afford to let alone.”

Your abundant life may not look like the so called “American Good Life” filled with houses,
cars and boats, but will be an even fuller life – abounding in love, compassion and rich
relationships. The world is abundant. You will be provided for, and the more you give, the
more of this abundance you will receive.

Over the next few days find ways to experience a simple, abundant life – uncluttered your
living spaces and your schedule, enjoy nature and even help to preserve it, buy things only for
usefulness, give things away, use plain, honest words, and avoid buying products that
oppress other people. What other ways can you think of to enjoy all of the abundance we
already have? What will you do this week to practice simplicity?

Yoga Class Asana Invocation

As we move into our physical practice, we come humbly to our mats with the intention of
simply experiencing each moment. Drawing hands in at heart center and making the mudra of
the lotus – Padma Mudra – thumbs touching, pinky fingers touching and cupping the hands.

“Om Mani Padme Hum”

“May the jewel in the lotus shine forth the light and love of compassion to unite all as one.”
Asana

Yoga Flow – Simplicity of Practice

Focus your physical practice with simple flows, spending more time in each posture to really discover the essence of the pose and focus the mind of the breath.

Heart Opening – To open up pathways of love and compassion, focus in on heart-opening
postures such as Camel (Ustrasana), Wheel (Urdhva Dhanurasana), Reverse Plank/Table
(Purvottanasana), or Fish Pose (Matsyasana).

Pranayama & Seated Meditation- Sama Vritti Pranayama – Equal Part Breathing
So Ham – Neutral Mantra, Part of Your Being Already, “I am that”

We can learn so much from even the simple act of breathing. Come to an Easy Seated Pose.

To elongate the spine, elevated your hips by rolling up a blanket or use a block to sit on. Allow
one leg to rest just forward of the other in Sukasana (Easy Seated Pose.) Keep your breath
ratio equal (Sama Vritti Pranayama) by counting to 4 on your inhale and then on your exhale.

Train the mind to focus on the breath being faithful to the numbers. You can lengthen the
breath, by counting to 6 or 7 if you like, but let the breathing stay deep and smooth.

Then, if comfortable, you can introduce the mantra, “So Ham”, which means “I am that.” In
your mind, inhaling the word “So”, and exhaling “Ham.” This is a neutral mantra, which means
it is already a part of who you are. You are just reminding your self – “I am.” Resisting the urge
to attach anything else to the mantra such as I am tired or even I am happy. Just pure “I am.”
An unattached, unfettered state of being. Stay with this mantra for at least 3-5 minutes.

Savasana – Guided Meditation

Guided Meditation for Simple Living

As you lie here, just look up to the ceiling with a soft gaze. Let your breath be natural and
relaxed. As your breath relaxes you even more, your eyes now begin to get heavier…and
heavier. So heavy that they begin to close… and then close completely. Let them become
heavy that even if you wanted to open them, you would not be able to. They are just so
relaxed.

Let this relaxation spread across your whole face…your scalp…the back of your head and
neck…and your whole neck…shoulders and chest. Your arms become heavy and open all the
way to your fingers. And now your heart center opens as your upper back and now your lower
back relax. Relax through your stomach. Let your hips fall open now… Your spreading the
relaxation down your legs…to your knees.. to your ankles, feet and toes. Everything is now
totally and utterly relaxed.

You are now present, and resting here is easy. Your body feels light, and your mind is quietly
joyful. While you are in this peaceful state…this is the time to teach yourself the power and
freedom of simplicity. Every day is a chance to live with even more compassion and empathy
towards the world and everything and everyone in it, but living with this much outward love
takes practice.

Right now, visualize that you are in a beautiful garden. Picture the flowers, fountains and
foliage that surrounds you. Listen to the sounds of the birds, the breeze and a gentle flow of
water. All of this beauty and peace relaxes you naturally and easily. You have no where you
need to go. Nothing that you need to do…no lists…just life. Only freedom to relax and let your
creativity flourish.

You now have a conscious appreciation for the beauty of this garden and
for the whole earth. As you breathe in the fresh air, you feel the union of your body and mind
with the earth through your breath. All living things are connected through this miracle we call
air. As you slow down and enjoy the simple pleasure of just being present, you can feel
belonging and can sense a shared vision of conscious appreciation.

You are satisfied with what you have. What you have is abundance. Accumulation of things is becoming less and less important to you as your heart turns more toward what is truly of
value to you.

In yogic philosophy we learn to do our work in life with no attachment to the results that follow.
You are now simply enjoying the work while you are doing it, and letting what happens
happen, but your life is not significantly altered by the results – instead, you are letting your
life be affected by the work – the totality of the journey. Each step is important to you now.

Your life is becoming more simple, but that does not mean it is becoming boring. The very
opposite in fact. Your life is becoming more abundant as you attract to yourself more gratifying
and exciting experiences. You are now preparing yourself for an even more rewarding
adventure in the days to come…being even more open to all the possibilities life has in store
for you.

Good. Now let your mind turn completely to your breath. Enjoy the simplicity of silence for a
few more minutes of meditation…

Namaste.

Other Yoga Sequencing Lesson Plans to Enjoy

• See All Lesson Plans Here.

• Hatha Yoga – Sun Moon Flow Class Plan

The post Yoga Sequencing Lesson Plans “Simplicity” appeared first on Body Mind Wellness Tools.