the purpose of planning - hautrive.files.wordpress.com

*********************** * Yoga Class Planning * ***********************

(written by Patrick Hautrive in India 2020)

THE PURPOSE OF PLANNING***********************

For yoga teachers, it is important to prepare and structure a yoga class, and toadapt the yoga class to the student conditions and expectations. So both the teacher and the students know what to do and make the best use of the yoga class.

OPENING AND WELCOMING TO THE YOGA CLASS***************************************

Bell ringing for opening the yoga class.Inviting the students to take place.Welcome to your yoga class.Teacher presentation.New student presentation.Student declaration to the class.Teacher availability after the class.Conditions and atmosphere of the practice.Paiements and donations.Props are available (bricks, cushions, ropes, mats).Personal health issues to be declared to the teacher.Bell ringing.

1/14https://hautrive.wordpress.com

https://hautrive.wordpress.com/

INITIAL RELAXATION******************

Sitting position.Settling in a confortable and stable posture.Straightening and relaxing the spine.Alertness and mindfulness of the mind.Three deep and long breathes.Chin Mudra eyes closed.Body scanning.Breath meditation.

Relaxation is part of the yoga practice, in the beginning, to settle into the practice, and in the end, to absorb the benefits of the practice. Some people even say that relaxation is the most important and the most difficult part of the yoga practice. Relaxation is very important and require a good amount of time, especially in the end of a yoga class, in order to transition softly and smoothly from the mat to the streets.

GRATITUDE SPEECH****************

Choosing to be here and now.Thankfulness for all good conditions to be able to be here and now.Awareness to dedicate time and energy for self practice.Engagement to organise one's own life for the regularity and progressiveness of the practice.Thankfulness for a safe and beneficial practice.

THE PHYSICAL PRECAUTIONS & CORRECT EFFORT*****************************************

Practising according to one's own situation, conditions and abilities.

Respecting one's own space, pace, flexibility and strength.

No competition, no comparison, everybody's is different and everyone comes from a difference backgrounds and with different personal objectives.

Practising with understanding and mindfulness in each positions.

Perfecting the basic posture first before engaging in more difficult variations.Listening to one's own body, breath and mind.

Respecting one's own body, breath and mind.



Eventually slowing down or reducing the difficulty of a position.

It is always better to do little but correctly, with good alignment, to train the body well since the beginning, rather than forcing badly with many mistakes trying to achieve a much too hard position too early.

The skills and the advanced practices will come progressively, there is no need to hurry.

Not always trying the hardest variation of a posture.

No strong physical effort is required.No pushing one's own body beyond oneself own limits.

No need to take any risks nor to prove anything.

Recognizing that an injury would limit one's own practice and progression.

THE APPROPRIATE ATTITUDE & STATE OF MIND****************************************

Feeling the body, recognising the arising of emotions, noticing the thoughts andone's own mental state during the practice, being aware and detached from one's own surrounding and environment, following one's own breath to stabilize and maintain one's own body and mind.

Being mentally focused and concentrated on one's own practice.

Breathing slowly, easily and comfortably during the practice.

The regulation of the breath is a good and direct way to regulate the mind.

Acknowledging that the yoga practice is a long term and life progression.

Appreciation of one's own well being before, during and after the practice.Staying positive, peaceful, mindful and thankful.

It is always a good sign of mastering, when it is possible to hold a posture for3 or 10 consécutive breath, without moving nor trembling, and when the breath remains quiet and smooth. And it is also a good sign of self awareness, when despite the difficulty, a yogi can keep his or her own smile and truly, simply and steadily enjoy in the moment, his or her own practice.

Yoga is a physical and a mental exercise or routine, that aim to become happier and healthier, which is different from the perspective to stimulate cardiovascular or muscular training. The strength, the flexibility, the resistance, the resilience and the healthy heart will come along with the regular yoga practice, as a side effect and a secondarily consequences.



The main purpose of the yoga practice is to maintain a good and healthy body, and a good and concentrated mind. Historically, with the Vedanta scriptures and the Patanjali Yoga Sutra, the yoga practice is a tool for spiritual elevation through the "cessation of the fluctuations of the mind".

THE TOPIC OF THE CLASS**********************

Each class can be different, with emphasis on a general and regular practice, ordedicated to a particular training (part of the body, particular physical condition, certain positions, particular achievement,...). The topic of the class must be clear for everyone.

THE LEVEL OF THE CLASS**********************

Each class can be dedicated towards a particular type of population. A class canbe prepared for everyone, for beginners, for intermediate, or for advance yogis.The level of the class must be clear for everyone. It would be counter productive and eventually dangerous, for a beginner to try to follow the practice of advanced yogis. It is important for everyone to practice accordinglyto one's own level. On the contrary an advanced practioner can always benefit from any yoga practices.

SETTING AN INTENTION********************

Each yogi is invited to set for himself or herself, a particular private intention for him or her personal practice, if so chosen and desired.

The overall general and basic intention of a yoga practice, is always about easiness, wellness, awareness and progressiveness.

PRANAYAMA BREATHING EXERCISE****************************

KAPALABHATI (force exhalation).BHASTRIKA (force inhalation and exhalation).

The breathing exercises are very beneficial, to clean the mind and the body, andas well to bring energy for the yoga practice or foe the day. The breathing exercises should be practiced, progressively and knowingly, with or after the guidance of a well recognized practioner, and accordingly to one's own conditionand abilities. Everyday is different, and although the regularity of the



practice is very important, it is also important to adjust one's own practice and exigency accordingly to one's own condition, situation or state.

MANTRA RECITATION*****************

Three OMs (long low deep universal sound).Three Chanti (peace dedication).

Any other Mantra or Deity Dedication (Shiva, Patanjali, Guru...).

The yoga practice can very well be a non sectarian practice, and anyone can choose for himself or herself what is preferable or appropriate. The universe isa vibration, and it is scientifically recognized that positive and repetitive vibrations can enhanced well being, steadiness, and feeling of being grounded, peaceful, mindful and concentrated.

WARMING THE BODY****************

The warm-up is a very important phase of the yoga practice, to accomodate and prepare the body for more intense physical exercises, and to avoid any injuries,precipitations, wrong positions or mistakes.

All parts of the body, joints, articulations, muscles should be activated and sollicitated during the warm-up. The warm-up should be done on both sides respecting the symmetry of the body.

STANDING WARM-UP****************

TADASANA (STANDING POSE) is a good start to activate the body progressively and to warm-up all the joints and articulations.Breathing deep and long, relaxing and grounding the whole body.Shaking softly the arms and the legs.Eyes gaze up down right left around clockwork counterclockwise.Running still and jumping still.

STANDING ARTICULATIONS WARM-UP******************************

Starting from the feet to the head, all the articulations must be warm-up, in all directions possible, to prevent any injuries or sudden over stretched movements. All warm-up ought to be accomplished in all natural possible



directions: up down right left around clockwork counterclockwise, with extensionflexion and contraction.

The feet (toes, ankles).

The knees (standing and rotating).

The hips and the waist (without moving the legs or the torso).

The shoulders (up and down, backward and forward, rotating with the hands touching each shoulder).

The head (with the hands touching in the back and stretching downward to relax and stretch the neck muscles).

The hands (wrists, grasping, fingers).

The vertebral column (head backward, arching backward and forward, twisting to the right and to the left).

The arms (upward over the head and downward touching the toes, arms parallel up and down, arms perpendicular to the torso right and left, arms rotation, arms lateral butterfly up and down, arms in a cross small rotations).

The elbows (contraction and extension, twisting to the right and to the left).

The legs spread apart straight (arms in a cross with opposite hand touching the foot, forward bend the spine straight and the torso perpendicular to the legs touching the floors with the hands and slowly moving the hands in between the legs and away from the legs, arms along the legs lateral bend going to reach theankle with the hand on the right and coming back up then on the left).

The legs spread apart bending one knee at a time (to the right and to the left, keeping the feet perpendicular the torso straight and with the hands on the waist, and rotating one foot on the heel and opening the hip).

STANDING HEAD TO FEET POSE (PADAHASTHASANA) or bending forward with the legs straight to extend and relax the vertebrae of the column.

STANDING SHIVA REACH THE SKY grabbing one feet with the hand and pulling gently the leg towards the buttocks and with the other hand stretching upward the arm straight towards the sky keeping the spine straight like a ballet dancer. Continuing with the opposite leg.

KAKASANA NAMASTE (the spine straight touching the inner knees with the elbows and pushing outwardly the knees.



SITTING WARM-UP***************

CAT COW ROUND POSE on all fours (hands and knees) stretching the spine round up (convex) and down (concave).

CAT TWIST POSE bringing one arm under the other arm and twisting the column one shoulder touching the floor. Then coming back on all fours, stretching the otherarm under the opposition side.

CHILD POSE (BALASANA) to relax the body for a few breaths.

CAMEL POSE (USHTRASANA) with the hands touching the ankles in the back and crunching the shoulders together.

STAFF POSE to relax the mind for a few breaths.

SITTING HEAD TO KNEE POSE (PASHIMOTHANASANA) legs apart and straight arms up over the head stretching the column and then the arms parallel to the legs slowly bending the torso straight towards the knees or touching the feet with the hands.

SITTING HALF SPINAL TWIST POSE (ARDHANATSYENDRASANA) one feet over the opposite knee and one elbow over the opposite knee with the arm straight maintaining the back and stretching the column upward with each in breath and twisting the column further with each out breath.

SITTING BUTTERFLY POSE the feet touching the spine straight and gently swinging the the knees up and down.

LAYING THE BACK DOWN THE FLOOR WARM-UP**************************************

To activate and warm-up the core muscles of the abdomen, bringing strength and stability to the body, and deepening the breath.

LAYING ON THE BACK LEGS UP STRAIGHT TOGETHER starting from the floor to 90 degrees, and slowly going down counting from one to ten.

LAYING ON THE BACK LEGS UP STRAIGHT TOGETHER opening both legs to the side, stretching the hips and balancing gently the triangle leg shape from side to side.

LAYING ON THE BACK LEGS UP STRAIGHT TOGETHER folding both legs to one side and then coming back up and folding both legs to the other side.

INCLINE PLANE POSE lifting the straight body up with the arms perpendicular.



LAYING THE BELLY DOWN THE FLOOR WARM-UP***************************************

SPHINX POSE legs apart lifting the upper body with the elbows aligned with the shoulder stretching the back bend gently with the breath.

FULL BOAT POSE (PARIPURNA NAVA) laying on the belly holding the ankles with the hands and slowly pulling stretching the belly muscle and balancing the body gently forward and backward.

HALF FROG POSE reaching one foot with the hand and pulling down the mixer leg towards the upper leg stretching the muscles of the leg. Continuing with opposite side.

NAMING AND WARNING THE POSES****************************

As explaining the poses (ASANAS), the teacher according to the known level of the students, would mention the name of the posture and offer a useful description.

The name of the posture.The category of the posture.The benefits of the posture.The muscle involved in the posture.The difficulties of the posture.The common mistakes of the posture.The key points to be aware in the posture.The warning of the posture.The particular health conditions where the posture should be avoided.The way to enter or come in the posture.The way to hold the posture.The way to breathe in the posture.The way to leave or release the posture.The way to chain dynamically with another posture.The counter posture to practice in association with the posture in order to keepan equilibrium in the practice.



THE SURYA NAMASKAR WARM-UP**************************

The SURYA NAMASKAR (SUN SALUTATION SEQUENCE) is a sequence of twelve postures that are traditionally done in the morning as basic yoga training, or in the beginning of a yoga class as a quick warm-up.

The SUN SALUTATION could be first demonstrate by the teacher, and then practicedby the all the students all together in rythmes with the conductive voice of theteacher. The sequence can be done in a flow, without stopping, one breath in to get in the posture and/or one breath out to get in the next posture. The sequence can also be accomplished discontinuously, with a holding of each posture for a few breaths. Generally the sequence is done for at least three full rounds.

1/ First there could be one SURYA NAMASKAR DEMONSTRATION round demonstrated by the teacher, with explanations and directives.

2/ Then secondly there could be an ASHTANGA VINYASA FLOW round with all the students altogether in rythmes with the conduct of the teacher.

3/ Finally thirdly there could be a SURYA NAMASKAR HOLDING SEQUENCE round with the teacher going from one student to another, to correct, align and adjust eachindividual posture and offering individual help, improvements or explanations.

There is also the MOON SALUTATION SEQUENCE that can be used as a warm-up.

THE ASANAS CLASS****************

The succession of postures is the main part of a yoga class. This is where to develop one's own practice and experience, and to discover and experiment new postures and new variations of a posture in order to push a little further its benefits.

The postures are divided in five different categories.

1/ The standing postures (grounding).2/ The balancing postures (equilibrium).3/ The backbend postures (stretching the column backward).4/ The inversion postures (head towards the ground)5/ The relaxing postures (immobilization).

Each category of postures has a counter posture, that is important to practice,



in order to counter and balance one's own effort in the opposition direction. Likewise after practising some postures of the same category, it is important tore-equilibrated the body with a counter pose, and in the end of a serie, to practise a resting relaxation pose.

It is not necessary to go over all the yoga postures in one class, and ot might be difficult, as hundreds and hundreds of poses and variations have been imagined and invented since the rediscovery and development of Hatha Yoga in the20th century, especial in the United States of America. Nevertheless, it is important to practice in one single yoga class, a variety of postures, preferably from all the difference categories of postures, so to activate and stimulate all the major part of the body.

THE BASIC STANDING POSTURES***************************

CHAIR POSE (UTKATASANA)WARRIOR POSE 1 + 2 + 3 (VIRABHADRASANA)EXTENDED TRIANGLE POSE (TRIKONASANA)WARRIOR NAMASTE TWIST POSE ()

The counter posture of standing postures is the STANDING HEAD TO FEET POSE (PADAHASTHASANA).



THE BALANCING POSTURES**********************

TREE POSE (URKSASANA)DANCER SHIVA POSE (NAHTAHRAHJAHSASANA)HALF MOON TWIST POSE (ARDHA CHANDRASANA)EAGLE POSE (GARUDASANA)SIDE PLANK POSE (VASISTHADANA)

In the balancing postures, generally the wrist and the ankles are put under pressure in order to stabilize the position and keep the equilibrium. So a counter pose for balancing postures would be any postures where the wrists and ankles are released of effort and where the all body for example would be supported by the floor, laying down.

THE BACKBENDS POSTURES**********************

LOCUST POSE (SALABHASANA)COBRA POSE (BHUJANGZSANA)BOW POSE (DHAMURASANA)PIGEON POSE ()

TABLE POSE () is a backbend counter pose.

THE INVERSION POSTURES**********************

To practice the difficult inversion postures, it can be useful to team in pairs with a partner, eventually of the same gender, or to use the support of a wall in order to get familiar and to strengthen the required muscles, for such unusual positions in daily life.

The inversion postures are recognize to be very helpful to change the circulation of the inner blood stream of the body, and to submerge the brain with more blood and oxygen than usual.

The inversion postures may be found very difficult or even impossible for a beginner, but my personal experience, is that with proper advices from a qualified yoga teacher, with proper intermediate exercises to reduce the difficulty and progress step by steps, and with daily practises and persevere, all the yoga postures in the world are humanly possible, attainable and enjoyable.



PLOUGH POSE (HALASANA)SHOULDER STAND POSE (SARVANGASANA)BRIDGE POSE (SETUBANDHASANA)WHEEL POSE (CHAKRASANA)TABLE POSE ()HEAD STAND POSE (SIRASASANA)HAND STAND POSE (

WIND RELEASING POSE (PAWANAMUKTHASANA) is a counter pose for inversions postures.FISH POSE (MATSYASANA) is also a counter pose for inversion postures.

THE RELAXING POSTURES*********************

CHILD POSE (BALASANA)RELIEF CORPSE POSE (SAVASANA)BELLY CORPSE POSE ()

YOGA NIGRA is a yoga relaxation technique, where the student body is in SAVASANAand where the yoga teacher is guiding a meditation and relaxation moment, emphasizing on letting go of physical tensions, body scanning to relax all partsof the body, and to bring the consciousness in an open and empty state of mind.

It is important after a deep and long relaxation, to move very slowly and mindfully, and not to precipitate oneself in standing too quickly, as the circulation of the blood and the awareness of the mind require a little adaptation and time to go back to "normal" life.

THE FINAL SITTING MEDITATION****************************

Eyes closed.Sitting position.Settling in a confortable and stable posture.Straightening and relaxing the spine.Alertness and mindfulness of the mind.Three deep and long breathes.Chin Mudra eyes closed.Body scanning.Relaxation of the body.Awareness of sensation.Letting go of contraction.Noticing emotions and thoughts.Breath meditation.Breathing in and breathing out.Knowing breathing in and breathing out.



The final meditating is often skipped in stressful busy business city yoga classes, scheduled in tight and square agenda of working people. But originally yoga is not a business, and the teachings have always been given for free and for the benefit of the yogi. The meditation is the normal continuation of the yoga practice.

As a final meditation sitting, the meditation can take many differences forms. It can be a silent meditation with only the ringing of a bell to materialize thebeginning and the end of the meditating. Or it can be a guided meditation about a particular topic, decided by the teacher or required by the student. There aremany differences types of meditations, focusing on the breath, on the body, on general awareness, on detachment, on a Mantra or visualization meditations. Generally, meditation in the large sense of the expression, can be divided in three different but related practises:

1/ Mindfulness Meditation.2/ Concentration Meditation.3/ Contemplation Meditating.

THE THREE TYPES OF MEDITATION*****************************

The three types of meditation are not separated, but rather are working together, each one helping to develop the others.

Mindfulness meditation is about the Buddhist four foundations of mindfulness, that is successively awareness of the body, of the emotions, of the thoughts andof the mind objects. Mindfulness meditation allows to become more familiar with one's own mind, and to settle the body and the mind, in order to be able to investigate particular chosen objects, patterns and recurrences of the mind, so to clearly understand one's own psychological ideas, ways and mechanisms, and toprogressively become more free and detached from them.

Concentration meditation is about training the mind to focus only on one chosen particular objects, that can be the breath, one particular part of the body, or one single exterior object, like the flame of a candle or a designated point on the wall. With concentration comes insights about oneself, the practise and the world, that are useful for understanding, developing and deepening one's own practice.

Contemplation meditation is about being fully aware and detached of external andinternal present phenomenons. Concentration meditating is to be completely open to what ever happen in the present moment, to observe the reality with equanimity, and without reacting to be also completely detached with an equanimous and well being state of mind.



The Vipassana meditation is a mindfulness meditation, to see things as they really are. The Sattipathana meditation is the full method of sixteen phases described by the Buddha as the completed way to self liberation and enlightenment.

FINAL PRANAYAMA BREATHING EXERCISE**********************************

Sitting eyes open.PRANAYAMA breathing exercise.

Alternate nostril breathing (ANULOMA VILOMA) with the thumb and the ring fingersto alternatively close and open the right and the left nostrils. Generally 20 rounds are done to complete one breathing session. The duration of each phases. van be extending according to personal training and abilities. In the beginning,the retaining phases van be skipped. One completely round is divided in eight difference phases.

left nostril BREATHING IN (4 seconds) close nostril RETAINING (2 seconds) right nostril BREATHING OUT (8 seconds) close nostril RETAINING (2 seconds) right nostril BREATHING IN (4 seconds) close nostril RETAINING (2 seconds) left nostril BREATHING OUT (8 seconds) close nostril RETAINING (2 seconds)

CLOSING AND BLESSINGS THE YOGA CLASS************************************

Sitting eyes closed.Chin Mudra, Vishnu's Mudras.Gratefulness affirmations and dedication.For the practise.For the past teachers.For the inner teacher.For the future teachers.For the peace and life on Earth.For the One Mother Earth that enables and nourish life for all living bring.

RECITATION 3 OM Mantra and 3 Shanti.BELL CLOSING SESSION 3 soft and long rings.



the purpose of planning - hautrive.files.wordpress.com

Documents