Week 11: Teaching Script

Next we’re going to do Ardha Chandrasana, half-moon pose. Turn to face the prop wall and come to the center of your mat. Open into a wide legged stance, bend your right knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your left foot in slightly and straighten your right leg.

Place your block to the outside of your right foot. On an inhale, extend your arms to the sides and shift your hips to the left as your reach your right arm out over your right leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your left hand to come to your hip.

Bend your right knee and slide your left foot forward as you move your block about 12 to 18 inches in front of your leg. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor.

Extend actively through your left heel, feeling the strength and lightness through the left leg. As you root into the floor with your right foot, feel the energy rebound into your leg, keeping it strong and stable. Inhale and lengthen both sides of the waist evenly. Exhale and soften the front ribs toward the frontal hip bones, finding the strength and the ease in the pose. Gaze up toward your hand if you can.

Slowly lower the left leg to the floor, bending the right leg. Rise up firmly through your core and return to a standing position. Breathe.

Bend your left knee and rotate the leg open from the hip, making sure your knee is in line with your second toe. Turn your right foot in slightly and straighten your left leg.

Place your block to the outside of your left foot. On an inhale, extend your arms to the sides and shift your hips to the right as your reach your left arm out over your left leg. Reach as far as you can forward, feeling length in both sides of your waist, then place your hand on the block or floor, allowing your right hand to come to your hip.

Bend your left knee and slide your right foot forward as you move your block about 12 to 18 inches in front of your foot. On an exhale, press firmly into your right hand and all four corners of your right foot, straighten your right leg, and lift your back leg until it comes parallel with the floor.

Extend actively through your right heel. Root into the floor with your left foot and feel the energy rebound into your leg. Inhale and lengthen both sides of the waist evenly. Exhale and release your shoulders away from the ears, drawing the blades into your chest as you widen across the collarbones. Soften the front ribs toward the frontal hip bones. Gaze up toward your hand if you can.

Slowly lower the right leg to the floor, bending the left leg. Rise up firmly through your core and return to a standing position.

Week 10: Teaching Script

Virabhadrasana 3

Come to the top of your mat, into Tadasana. Root down into the ground, feeling your connection to the earth through all four corners of each foot. As you take a few long, slow breaths, consider this quote about santosa: “Contentment is a dynamic and constructive attitude that brings us to look at things in a new way.” You have the power to choose how you react to your practice of Virabhadrasana 3 today. Will you become frustrated and struggle to maintain your balance? Or will you find a way to move with the flow of your body and accept the results without judgment?

Step your left foot back into position for Virabhadrasana 1, bending your right leg. Ground through your feet again, especially the outside edge of your left foot and the big toe mound of your right foot. Inhale your arms up toward the sun, bringing your palms together as you gaze to the ceiling. Exhale and soften the lower ribs to the frontal hip bones. Lower your torso over your right leg, extending your arms in front of you. Inhale and get longer through the spine, feeling all four sides of your waist lengthen. Hold here through your exhale. On your next inhale, press strongly into your right foot and lift your torso, raising your arms to the ceiling. Exhale and come to Tadasana.

As you take a few breaths here, notice how your body feels. Are you feeling strong and grounded? Or is something in your body uncomfortable and telling you to take it easy during today’s practice? There is no need for judgment. As we repeat Virabhadrasana 3 and come into the full pose, do what feels best for your body. If the modification feels better for you, just remain there. If you need blocks, place them in front of your mat so they will be available.

Step your left foot back into position for Virabhadrasana 1, bending your right leg. Ground through your feet again, especially the outside edge of your left foot and the big toe mound of your right foot. Inhale your arms up toward the sun, bringing your palms together as you gaze to the ceiling. Exhale and soften the lower ribs to the frontal hip bones. Lower your torso over your right leg, extending your arms in front of you. Inhale and get longer through the spine, feeling all four sides of your waist lengthen. Press strongly into your right foot, firming the muscles on the front of your thigh. Exhale and straighten your right leg as you lift your left leg, extending it to the back of the room. Flex the foot strongly and work to bring your left hip parallel to the floor by spiraling your inner thigh to the ceiling. Hold here for one breath. On your next inhale, root into the floor with your right foot and lift your torso, raising your arms to the ceiling and you slowly lower your left foot to the floor. Exhale and come to Tadasana.

Choosing to remain content in our hearts and minds despite what happens in our environment is a powerful tool that allows us to create a peaceful life for ourselves. Make contentment a conscious choice. If we do not learn to be as flexible in mind as we seek to be in body through asana, our mental inflexibility becomes a weakness. To resist nature is to create suffering, for prakriti is ever flowing, ever changing. Move with the of nature and you can bring santosa into your life.

Week 9: Philosophy

“Contentment is a dynamic and constructive attitude that brings us to look at things in a new way.”

Is Santosa an attitude we bring to our activities or is it an effect of our actions?

As one of the niyamas, santosa is one method we can use to reduce our suffering by not struggling with things over which we have no control. I agree with Bouchard’s quote that contentment is an attitude. We have a choice in how we see the world: accept that which we cannot change or struggle and fight things outside of our control. However, choosing the struggle simply creates suffering. There is so much suffering already in the world one has to wonder why anyone would intentionally choose to create more. Often I think it is because we do not realize that the power to avoid suffering lies within us.

Choosing to remain content in our hearts and minds despite what happens in our environment is an amazing and powerful tool that allows us to create a peaceful life for ourselves, which in turn creates a more peaceful life for those around us. It may seem an alien idea to many Westerners, contentment as a conscious choice. And yet, when put into practice, the act of choosing to remain content in the the hustle of daily life – or even during a crisis – is so powerful that it proliferates almost on its own. When you face a difficult situation calmly, with no attachment to the outcome, things go more smoothly and the peace within your heart and mind is maintained. Our focus on the end result makes santosa a challenge to continually apply, which is precisely the point of Bouchard’s quote.

Santosa is dynamic and ever changing, just like prakriti. If we do not learn to be as flexible in mind as many seek to be in body through asana, our mental stiffness will be a weakness. Ultimately we will find that our mental inflexibility causes us more suffering, although the intent was to reduce suffering by resisting change. But to resist nature is simply to create suffering, for prakriti is ever flowing, ever changing. When we find a way to move with the flow, we bring santosa into our lives by our own choices and actions.

Week 8: Teaching Script

Savasana + Yoga Philosophy

Before we get into savasana, gather any props you may need: a bolster for under your knees, a blanket for under your head, an eye pillow. Ensure anything you need is within reach, and then lie on your back, placing the props where you need them. Extend your legs fully, softening your thighs and letting your legs fall open to whatever point is comfortable. Inhale and feel the length in your spine from tailbone to neck. Exhale and feel your neck and jaw soften as your arms open on the floor, palms facing the ceiling. Close your eyes and gently bring your focus to your breath. Let your mind be still as you focus on how soft your breath is, inhaling and exhaling slowly and softly. Take a moment to notice if there is any tension or discomfort in your body, and adjust your position if necessary so you may come fully to rest in comfort. Exhale and feel the tension melt away from your body, letting go of any worries or frustration that arose during your practice today. Inhale and feel a warm white light enter your heart, as if your breath could move the light inside of you. Exhale, and let the light flow through your body, up your throat and out the crown of your head; down your arms and out your hands, down your spine and each leg to exit through each foot. Repeat this image, letting the light flow into your heart and throughout your body with each breath, as you relax more deeply into your savasana. Feel the work of your practice today – your body is but one part of you just as asana, the physical practice of yoga, is but one part of yoga. Asana has an impact on your mind as well – as you learn to align your body in each pose, you are focusing your mind and learning to concentrate fully. During such concentration, your mind is undisturbed by the myriad of negative thoughts that may interfere with your practice. When you notice your focus is broken and your attention begins to wander during your practice, take a moment to return your concentration to your breath. Allow it to be your center, your touchstone. Focus on your breath and then return to the pose, refocused and reenergized.

Week 6: Sequencing

Level 2 Class, Theme: Twists and Backbends

1. Opening

a. Virasana on a block (Hero Pose) – set intention and bring focus to breath, inhale and exhale even length. Stretch alternate arms to ceiling with a slight side bend, twice per side. Place one hand on hip and gently twist to that side; repeat on the other side.

b. Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra with focus on upward rotation – inner shoulder blades away from the spine

2. Surya Namascara (Sun Saluatation) – warm the entire body

a. SNA x3 – Low Cobra on first round, teaching actions of thoracic spine (shoulder blades in, melt heart forward).

b. SNA B x3 – Replace Virabhadrasana I with low lunge on third round and hold for 2 breaths

3. Standing Poses – warm spine and prepare for peak pose

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, plus soften lower ribs to top of hipbones.. Lift leg and bring forward, windmilling up to next pose.

b. Virabhadrasana II (Warrior II) – open hips. Work with the breath, straightening leg on inhale and bending on exhale x3. Return to lunge position and press back into AMS. Repeat AMS and Vira II on other side.

c. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra, ribs to hipbones. Lift leg and bring forward, windmilling up to next pose.

d. Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades. . Return to lunge position and press back into AMS. Repeat AMS and triangle on other side.

e. Adho Mukha Svanasana (Down Dog) – lengthen spine, ribs to hipbones. Rotate to length of mat to move into Prasarita.

f. Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone. Place one hand in the center and come into twisting Prasarita. Twist twice to each side, focusing on twisting with the core muscles.

g. Tadasana (Mountain Pose) – reset

h. Utkatansana – focus on keeping length in the spine, sending tailbone to floor, drawing top of hip bones toward lower ribs.

4. Peak

a. Natarajasana with a strap at the wall – tailbone to floor, focus on drawing low ribs to top of hips to avoid compression in lumbar spine.

5. Cooldown

a. Balasana (Child’s Pose) – reach arms to each side

b. Sukhasana (Easy Cross-Legged Seat) – gentle twist to each side

c. Supported Matsyasana

d. Setu Bandha (Bridge Pose) on block – prepare for Salamba Sarvangasana

e. Salamba Sarvangasana on block

f. Reclining Twist

6. Savasana (Corpse Pose)

Week 6: Teaching Script

Urdhva Dhanurasana

Backbends increase flexibility in the spine, counteract depression, and energize the nervous system. Urdhva Dhanurasana is considered by many yogis to be the “big kahuna” of backbends. It is a challenging pose, and most people can’t press all the way into the full pose on their first try. If that is the case for you, work in the preparatory pose. You can follow the same instructions in the halfway-up version as the full version, so allow your body to tell you what feels best and listen. Work with your body as it is today.

Lie on your back. On your next inhale, extend your hands overhead and your legs strongly to the front wall as you feel your body fill with air and stretch out fully. Exhale, lowering your arms and bringing your legs to a bent position, feet flat on the floor, hip distance apart. Your heels should be as close to your sitting bones as is comfortable. Bending your arms, place your hands on the floor above your shoulders, fingertips widely spread and pointing towards your shoulders. As you go up, remember to keep your knees hip distance and your elbows shoulder distance apart – don’t allow either to splay outward.

Grounding down through all four corners of each foot and both hands, press your hips and chest into the air high enough that you can gently rest on the crown of your head. Lift your shoulder blades upward into your chest, widening across the collarbones. Press the tailbone toward the pubic bone while maintaining strength in the core of the abdomen by drawing the top of the frontal hipbones to the front of the low ribs. Firm the buttocks flesh but try not to tighten or stiffen in this area. Keep pressing into the hands and feet as you push yourself all the way into the pose. Focus on lengthening the spine from tailbone to neck: extending and getting longer with each inhale. Allow your inner thighs to roll downward slightly toward the floor to protect your lumbar spine.

Week 5: Sequencing

Level 2 Class, Theme: Shoulders

1. Opening

a. Sukhasana (Easy Cross-Legged Seat) – set intention

b. Marjaryasana/Bitilasana (Cat/Cow) – to warm the spine

c. Balasana (Child’s Pose) – still the mind

d. Adho Mukha Svanasana (Down Dog) – shoulder girdle mantra  with focus on upward rotation – inner shoulder blades away  from the spine

2. Surya Namascara (Sun Salutation) – warm the entire body

a. SNA x3 – lengthen spine, extend through heels in Chaturanga

b. SNB x2 – shoulder girdle mantra

3. Standing Poses – open the hips and prepare for peak pose

a. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

b. Balasana (Child’s Pose) – hold for 3 breaths to rest and reenergize for standing poses

c. Adho Mukha Svanasana (Down Dog) – lengthen spine, shoulder girdle mantra

d. Virabhadrasana II (Warrior II) – open hips, shoulder girdle mantra, focusing on the use of shoulder muscles to lift arms

e. Utthita Trikonasana (Triangle Pose) – shoulder girdle mantra, extension of arms toward sky and earth, upward rotation of shoulder blades

f. Tadasana (Mountain Pose)

g. Utkatasana (Chair Pose) – external rotation of the arm

h. Prasarita Padottanasana (Wide-Legged Forward Bend) – focus on shoulder girdle mantra and spine lengthening from neck to tailbone

i. Tadasana (Mountain Pose)

j. Parivrtta Utkatansana – twist to balance the forward bend, focus on keeping the neck long (NOTE on link - scroll down the page a little for a picture and basic instructions on this pose, it's the first post in the sequence on the link)

k. Dolphin – draw lower front ribs toward frontal hipbones, press down the length of the forearm, stacking the inner wrist on top of the outer wrist

l. Ardha Sirsasana II (Half Headstand II) – press down the length of the forearm, stacking the inner wrist on top of the outer wrist, extend lower ribs toward frontal hipbones

4. Peak

a. Sirsasana

5. Cooldown

a. Tadasana(Mountain Pose)

b. Uttanasana (Standing Forward Bend) – cooling, feel spine lengthen and let go

c. Sukhasana (Easy Cross-Legged Seat) – stretch arm overhead to each side

d. Marichyasana 1 (Marichi’s Pose) TWIST only, not full pose – counteract forward bend, release shoulder muscles

e. Balasana (Child’s Pose) – release spine

f. Setu Bandha (Bridge Pose) – prepare for Sarvangasana

g. Sarvangasana (Shoulderstand)

h. Salamba Matsyasana (Fish Pose) - supported across your shoulderstand blankets

i. Reclining Twist (Twisting Apanasana or any other twist that feels good on your body.)

6. Savasana (Corpse Pose)