Power of Three

Yoga teacher training weekend three is done and dusted. This weekend was mostly spent around the seated and finishing sequences. We learnt the adjustments and modifications for both sections which means we have now covered all parts to the yoga class (as taught by Yoga London). So what does a yoga class look like and how is it structured? The diagram below is specific to how we’ve been taught and is based on a 60 minute class where we’ll be teaching Vinyasa flow. The class therefore should include the following:
yoga wheel
This diagram has split the 60 minute class into quarters. The first 15 minutes includes the warm-up and Sun Salutations. The warm-up is around five minutes and would include an introduction to the class, asking about injuries, perhaps setting an intention or theme for the class and then a short warm-up. One warm-up you may have come across before is coming into table and doing several cat and cows (by arching the back on an inhale and then rounding the back on an exhale). In the warm up you can also include some Pranayama exercises (breathing techniques) and also introduce the Ujjayi breath which is that oceanic sound which is created by keeping the breath in the throat. The next 10 minutes includes the Sun Salutations with three rounds of Surya Namaskara A and then three rounds of Suyra Namaskara B.
The next 15 minutes is the standing section. We have a set sequence for Yoga London but often this is where you would see a lot of warrior poses and balances for example. The end of the standing sequence can also be the peak of the practice, when the energy is perhaps at its highest. The next 15 minutes is the seated section and as I’m sure you can guess they’re based on the floor. There are lots of different types of seated forward folds and seated twists to play around with to name a few.
The last 15 minutes like the first is split into two parts. The first 10 minutes includes the finishing sequence. In this part of the Yoga London sequence it includes variations of “wheel” pose, shoulder stands and counter poses for both. Inversions are commonly found in Vinyasa flow for this section. Therefore you may also see headstands at this point. The last 5 minutes is for Śavāsana and then bringing the student out of Śavāsana to close the class. The teacher would often bring you back to the intention or theme and close with an “OM” and always a Namaste.
Thanks preparedtotri xx

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