HOW TO USE THIS WORKBOOKreadytoteachyoga.com/wp-content/uploads/2016/08/Month-6...Sun Salutation A:...

HOW TO USE THIS WORKBOOK

Each class plan appears twice.

The first appearance will be the most detailed format. This is great

for teachers or practitioners who want to know what breath to

place where, how long to hold each posture, and safe transitions.

You’ll find explanations of posture variations as well as posture

names (when it applies).

Following each detailed class plan, you will find the same class,

planned in an outline. Many users have requested space to use

their own knowledge of breath, timing, and transitioning. When

using the outline, the detailed format will serve as a reference for

anything that may not be familiar to you in your practice or

teaching. Posture names and variations of postures can vary

depending on location, studio experience, and/or style.

Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow

Class 1 Peak: 3rd warrior notes: __________________

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Introduction: child’s pose (minimum 10 breaths)

(inhale) all fours pose

(exhale) downward facing dog (minimum 8 breaths)

(exhale) ragdoll pose (minimum 5 breaths)

(inhale) mountain pose

(exhale) equal standing pose (minimum 5 breaths)

Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)

(exhale) small backbend (minimum 5 breaths)


(exhale) standing forward bend

(inhale) half standing forward bend (minimum 5 breaths)

*transition to the flow you elect to use throughout this sequence

*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)

(inhale) upward facing dog


Flow 3 times with breath through Sun Salutation A

Sun Salutation B: (inhale) chair pose (minimum 5 breaths)

(exhale) chair pose, reach arms back (minimum 5 breaths)

Repeat chair & reach arms back 2 or 3 times

(inhale) chair pose


(inhale) half standing forward bend

FLOW to downward facing dog

Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog

(exhale) low lunge

(inhale) modified pyramid pose (minimum 5 breaths)

(exhale) low lunge

(inhale) high lunge (minimum 5 breaths)

(exhale) reach arms back (minimum 5 breaths)

(inhale) 2nd warrior (minimum 5 breaths)

(exhale) side angle pose, option extended (minimum 5 breaths)

(inhale) reverse warrior (minimum 5 breaths)

(exhale) FLOW to downward facing dog

Flow 2 to 3 times with breath through Sun B

CHILD’S POSE (minimum 5 breaths)

(inhale) all-fours pose

(inhale) cow pose (minimum 3 breaths)

(exhale) cat pose (minimum 3 breaths)

*flow cow/cat pose 2-3 times

1st Series:


(inhale) raised leg downward facing dog

(exhale) low lunge


(exhale) revolved high lunge (minimum 8 breaths)

(exhale) runner’s pose (minimum 8 breaths)

(exhale) frog/garland pose, option right arm bind 1st side (minimum 5 breaths)


(exhale) *gorilla pose (minimum 8 breaths)




(exhale) low lunge, left foot back

(inhale) 1st warrior (minimum 5 breaths)

(exhale) humble warrior pose (minimum 8 breaths)

(inhale) palms to mat

(exhale) plank pose

(inhale) side plank pose (minimum 5 breaths)


Repeat 1st series, opposite side, *padangusthasana/big toe grip, 2nd side


2nd

Series: (exhale) downward facing dog (minimum 5 breaths)


(exhale) low lunge


(exhale) low lunge

(inhale) high lunge

(exhale) high lunge, reach arms back

(exhale) airplane balance (minimum 5 breaths)

(inhale) 3rd warrior (minimum 8 breaths)

(inhale) high lunge

(exhale) 2nd warrior

(inhale) 5 point star pose – arms shoulder level

(exhale) *standing straddle bend (minimum 8 breaths)

(inhale) 5 point star pose – arms shoulder level


(inhale) reverse warrior


Repeat 2nd Series, opposite side, *horse stance, 2nd side


3rd



(exhale) low lunge

(inhale) high lunge


(inhale)

(exhale) balancing half-moon pose (minimum 5 breaths)




Repeat 3rd Series, opposite side


Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)

(exhale) sleeping pigeon pose (minimum 8 breaths per side)

(inhale) cobra pose (minimum 8 breaths)

rest

(inhale) locust pose (minimum 8 breaths)

rest

(exhale) supine spine twist (minimum 5 breaths per side)

(exhale) happy baby pose (minimum 5 breaths)

savasana (minimum 3 minutes)

language/theme:

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© ReadyToTeachYoga 2016


outline of: Class 1

Peak: 3rd warrior notes: __________________

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Introduction:

child’s pose

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

chair pose

reach arms back

flow: modified pyramid pose

high lunge

reach arms back

2nd warrior

side angle pose

reverse warrior

Spine Series: cow & cat poses

1st Series: revolving high lunge

runner’s pose

frog pose & arm bind

gorilla pose

low lunge

1st warrior


humble warrior

side plank pose

2nd

Series:

modified pyramid pose

airplane balance

3rd warrior

standing straddle bend

3rd

Series:

balancing half-moon pose

Hips, Spine, & Close:

sleeping pigeon pose

cobra pose

locust pose

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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Class 2 focus: centering body & mind

notes: __________________

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(inhale) lift right leg back & left arm forward (minimum 5 breaths)

(exhale) all fours pose

(inhale) lift left leg back & right arm forward (minimum 5 breaths)

(exhale) all fours pose


(exhale) ragdoll (minimum 5 breaths)
















Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog

(exhale) low lunge


(exhale) 2nd warrior (minimum 5 breaths)

(inhale) 5 point star pose

(exhale) 2nd warrior, facing back (minimum 5 breaths)


(exhale) 2nd warrior, facing forward




Arm Balance: (exhale) crow or crane arm balance (minimum 10 breaths)


1st Series:


(inhale) chair pose

(exhale) side prayer twist (minimum 5 breaths)


(exhale) gorilla (minimum 8 breaths)

(inhale) chair pose

(exhale) side prayer twist, other side (minimum 5 breaths)





2nd



(exhale) low lunge

(inhale) high lunge


(exhale) triangle pose (minimum 5 breaths)

(inhale) 2nd warrior

(inhale) 5 point star pose – arms at shoulder level

(exhale) *standing straddle bend (minimum 8 breaths)

(inhale) 5 point star pose – arms at shoulder level

(exhale) 2nd warrior, facing back


FLOW to downward facing dog, facing back

(inhale) raised leg downward facing dog, right leg

(exhale) low lunge

(inhale) twisted low lunge (minimum 5 breaths)

(exhale) runner’s pose, option hurdle (minimum 8 breaths)

(inhale) low lunge

(exhale) half front splits pose, option front splits (minimum 5 breaths)

(exhale) low lunge

(inhale) raised leg downward facing dog, right leg

(exhale) downward facing dog, facing back

Repeat 2nd series, starting on left side, facing back (end facing forward)

*clasp hands at low back, 2nd side


3rd



(exhale) low lunge


(exhale) low lunge

(inhale) high lunge

(exhale) reach arms back

(exhale) airplane balance

(inhale) 3rd warrior (minimum 8 breaths)

(inhale) high lunge






Inversion Series: (exhale) downward facing dog (minimum 5 breaths)

(exhale) frog/garland pose (minimum 5 breaths)

(exhale) crow arm balance (minimum 5 breaths)

(exhale) tripod balance or tripod headstand (minimum 5 breaths)


Spine and Close: (inhale) bridge pose (minimum 5 breaths)

rest/neutralize

(inhale) bridge pose (minimum 5 breaths)

rest/neutralize




language/theme:

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anatomy:

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outline of: Class 2

focus: centering body & mind notes: __________________

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Introduction:

child’s pose

balancing tabletop/core stabilization

ragdoll pose

Sun Salutation A:

traditional sun salutation

Sun Salutation B:

chair pose

flow: high lunge

2nd warrior

5 point star pose

2nd warrior, facing back

5 point star pose

2nd warrior, facing forward

reverse warrior

Arm Balance:

crow pose

1st Series:

side prayer twist

gorilla pose

side prayer twist, 2nd side


2nd

Series:

2nd warrior

triangle pose

standing straddle pose

2nd warrior, facing back

reverse warrior

downward facing dog

raised leg downward facing dog, right

twisted low lunge

runner’s pose/hurdle option

half front splits pose/full splits option

raised leg downward facing dog, right Repeat on left to end facing front

3rd

Series:


3rd warrior

Inversions Series:

frog pose

crow pose into tripod or headstand


bridge pose

bridge pose or wheel pose

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 3 Peak: dolphin pose notes: __________________

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(inhale) cow pose

(exhale) cat pose

Repeat cow & cat several times with breath


(exhale) ragdoll (minimum 5 breaths)

(exhale) bind hands at low back (minimum 5 breaths)











(exhale) low lunge

(inhale) plank pose





Flow 3 times-alternate legs-with breath through Sun Salutation A

Sun Salutation B: Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog

(exhale) hip flexor stretch/scorpion leg – SET UP ONLY (minimum 5 breaths)


(exhale) tiger pose, variation knee to opposite elbow (minimum 5 breaths)


(exhale) low lunge


(exhale) low lunge




(exhale) horse stance (minimum 5 breaths)







1st Series:



(exhale) gorilla pose (minimum 5 breaths)

(inhale) chair pose

(exhale) side prayer twist (minimum 8 breaths)


(exhale) ragdoll pose, pedal feet (minimum 5 breaths)

(inhale) chair pose

(exhale) side prayer twist, other side (minimum 8 breaths)


(exhale) gorilla with big toe grip ‘padangusthasana’ (minimum 8 breaths)




2nd



(exhale) tiger pose, variation knee to opposite elbow

(exhale) fallen triangle (minimum 5 breaths)


(exhale) low lunge


(exhale) exalted warrior (minimum 5 breaths)

(inhale) 1st warrior



(exhale) *horse stance (minimum 8 breaths)




(exhale) downward facing dog

Before 2nd side:

(exhale) *dolphin pose (minimum 5 breaths)

(exhale) downward facing dog then:

Repeat 2nd Series, opposite side,*standing straddle bend, 2nd side

After 2nd side:

(exhale) dolphin pose

(exhale) forearm stand (minimum 10 breaths)


3rd




(exhale) tree pose, left side (minimum 8 breaths)






(exhale) 1st warrior with short stance

(inhale) left arm reach up, right hand at hip-crease

(exhale) revolved triangle pose (minimum 8 breaths)

(exhale) low lunge

(inhale) plank pose







rest

(inhale) bound locust pose (minimum 8 breaths)

rest

(exhale) seated forward fold (minimum 5 breaths)




language/theme:

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outline of: Class 3

Peak: dolphin pose notes: __________________

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Introduction:

child’s pose

cow & cat poses

ragdoll pose

bind hands at low back

Sun Salutation A:

mountain pose

small backbend

mountain pose

low lunge


Sun Salutation B:

flow: tiger pose – knee & opposite elbow

twisted low lunge

high lunge

2nd warrior

5 point star pose

horse pose

5 point star pose

2nd warrior

reverse warrior

1st Series:

gorilla pose

side prayer twist

ragdoll pose

side prayer twist, 2nd side

padangusthasana


2nd

Series:

tiger pose – knee & opposite elbow

fallen triangle pose

1st warrior

exalted warrior

horse pose

dolphin pose, 1st side ONLY

forearm stand, 2nd side ONLY

3rd

Series:

tree pose

low lunge

1st warrior

revolved triangle pose



cobra pose

bound locust pose

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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Class 4 Focus: abdominal lock ‘uddiyana bandha’ notes: __________________

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Introduction: reclined bound angle pose (minimum 10 breaths)

(exhale) dead bug pose (minimum 5 breaths)



(inhale) ragdoll twist (minimum 5 breaths)

(inhale) ragdoll twist, other side (minimum 5 breaths)
















(inhale) half standing forward bend & lifted left leg (minimum 5 breaths)


(inhale) raised leg downward facing dog, lifted right leg

(exhale) tiger pose (minimum 5 breaths)

(inhale) plank pose


Repeat from ‘chair pose’ – use opposite legs

Set up Sun B flow (1st side, then 2nd side): (inhale) chair pose (minimum 5 breaths)


(inhale) half standing forward bend, lifted left leg



(exhale) tiger pose


(exhale) low lunge


(exhale) side angle pose, *option extended (minimum 5 breaths)



Flow 3 more times –alternate legs - with breath through Sun B


1st Series:



(inhale) chair pose

(exhale) side prayer twist, right side (minimum 8 breaths)


(exhale) *ragdoll pose (minimum 5 breaths)

(inhale) half standing forward bend, lifted left leg



(exhale) tiger pose, variation knee to opposite elbow (minimum 5 breaths)

(inhale) plank pose




(exhale) low lunge


(exhale) side angle pose, bind options or bird of paradise (minimum 8 breaths)



Repeat 1st series, opposite side, *option for big toe grip, 2nd side


2nd Series: (exhale) downward facing dog (minimum 5 breaths)


(exhale) low lunge


(exhale) low lunge

(exhale) *standing straddle bend, face left side (minimum 8 breaths)

(exhale) low lunge


(exhale) tiger pose

(inhale) plank pose


Repeat 2nd Series, opposite side, *frog on the floor, 2nd side





rest

(inhale) floor bow pose, (minimum 8 breaths)

rest

(exhale) camel pose (minimum 5 breaths)





language/theme:

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anatomy:

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outline of: Class 4

Focus: abdominal lock ‘uddiyana bandha’ notes: __________________

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Introduction:

bound angle pose

dead bug pose

ragdoll pose

ragdoll twists

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

chair pose

single leg half standing forward bend

low lunge

raised leg downward facing dog

tiger pose

plank pose

flow: chair pose

single leg half standing forward bend

low lunge

raised leg downward facing dog

tiger pose

2nd warrior

side angle pose

reverse warrior


1st Series:

side prayer twist

ragdoll pose

2nd warrior

side angle pose/birds of paradise

2nd

Series:


standing straddle bend, 1st side ONLY

floor frog, 2nd side ONLY



cobra pose

floor bow pose

camel pose

child’s pose

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 5 Peak: revolving half-moon pose notes: __________________

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(exhale) side body stretch, walk hands right (minimum 5 breaths)

(exhale) side body stretch, other side (minimum 5 breaths)

(exhale) child’s pose




(exhale) bind hands at low back (minimum 5 breaths)













(exhale) chair pose, reach arms back (minimum 5 breaths)

Repeat chair & reach arms back 2 or 3 times

(inhale) chair pose




Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog (minimum 5 breaths)

(exhale) tiger pose (minimum 5 breaths)


(exhale) low lunge


(exhale) low lunge

(inhale) standing splits pose (minimum 5 breaths)

(exhale) ‘shiva’ squat (minimum 5 breaths)

(inhale) standing splits pose

(exhale) low lunge


(exhale) side angle pose, option extended (minimum 5 breaths)





1st Series:



(exhale) tiger pose


(exhale) low lunge

(inhale) twisted low lunge

(exhale) low lunge


(exhale) shiva squat



(exhale) low lunge


(exhale) revolving high lunge (minimum 8 breaths)

(exhale) runner’s pose, option hurdle (minimum 8 breaths)

(inhale) low lunge

(exhale) pyramid pose (minimum 5 breaths)

(exhale) standing splits pose, option handstand prep (minimum 5 breaths)


(exhale) frog/garland pose (minimum 5 breaths)





(exhale) side angle pose, arm binds or bird of paradise (minimum 8 breaths)

(inhale) reverse triangle pose (minimum 5 breaths)


Repeat 1st Series, opposite side


2nd




(exhale) tree pose, left side (minimum 8 breaths)






(exhale) 1st warrior with shorter stance

(inhale) left arm reach up & right hand at hip crease

(exhale) revolved triangle pose (minimum 3 breaths)

(exhale) revolved half-moon balance (minimum 5 breaths)

(exhale) standing splits pose


Repeat 2nd Series, opposite side





rest

(inhale) bound locust pose (minimum 8 breaths)

rest

(exhale) seated separate leg stretch (minimum 8 breaths per side)

(exhale) seated forward bend (minimum 8 breaths)




language/theme:

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outline of: Class 5

Peak: revolving half-moon pose notes: __________________

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Introduction:

child’s pose

walk hands to the right, side stretch

walk hands to the left , side stretch

child’s pose

ragdoll pose

bind hands at low back

Sun Salutation A:

traditional sun salutation

Sun Salutation B: chair pose

reach arms back

flow: tiger pose

twisted low lunge

standing splits pose

‘shiva’ squat


low lunge

2nd warrior

side angle pose

reverse warrior

1st Series:

tiger pose

revolving high lunge

runner’s pose

pyramid pose

standing splits pose/handstand


frog pose

low lunge

side angle pose/birds of paradise

reverse triangle pose

2nd

Series:

tree pose

low lunge

1st warrior

revolved triangle pose

revolved half-moon pose




cobra pose

bound locust pose

seated separate leg stretch

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Yoga Playlist

Kolapot 4:40 Amiina

Young Lion 1:45 Vampire Weekend

Aeolus 3:35 Freelance Whales

9 Below Zero 4:45 Boozoo Bajou

Girl On Fire (Instrumental) 4:41 Dr. Remix

Hurricane 3:46 MS MR

Bahl Fwd 5:05 Skream

The Spice 4:12 Random Rab

Obvious Bicycle 4:11 Vampire Weekend

Stubborn Love 4:39 The Lumineers

Lordy May 3:34 Boy & Bear

Innocent Son 3:07 Fleet Foxes

And So It Is 2:50 Nick Farr

I Will Follow You Into The Dark (Instrumental Version) 4:50 Gavin Mikhail

Sound of Invisible Waters 9:33 Deuter


HOW TO USE THIS WORKBOOKreadytoteachyoga.com/wp-content/uploads/2016/08/Month-6...Sun Salutation A:...

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