how to use this workbookreadytoteachyoga.com/wp-content/uploads/2016/08/members-mont… · vinyasa...

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 Focus: gratitude notes: __________________

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Introduction: child’s pose (minimum 10 breaths)

(exhale) all fours pose

(exhale) thread the needle pose (minimum 5 breaths)

all fours pose

(inhale) cow pose (minimum 5 breaths)

(exhale) cat pose (minimum 5 breaths)

all fours pose

(exhale) thread the needle pose, other side (minimum 5 breaths)

all fours pose

(inhale) cow pose

(exhale) cat pose

(inhale) all fours pose

(exhale) downward facing dog (minimum 5 breaths)

(exhale) ragdoll (minimum 5 breaths)

(exhale) standing forward bend

(inhale) mountain pose

(exhale) equal standing pose (minimum 5 breaths)

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

(exhale) small back bend (minimum 5 breaths)



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

*transition to the flow you elect to use

*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) reach arms back (minimum 5 breaths)

Repeat chair pose & reach arms back several times with breath

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

(inhale) raised leg downward facing dog

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


(exhale) low lunge

(inhale) high lunge (minimum 5 breaths)


(inhale) reverse warrior (minimum 5 breaths)

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

(inhale) reverse triangle pose (minimum 5 breaths)


Flow 2 or 3 times with breath through Sun B


(exhale) gorilla pose (minimum 5 breaths)

(exhale) crow pose (minimum 5 breaths)

CHILD’S POSE (minimum 5 breaths)

1st Series:




(inhale) chair pose

(exhale) reach arms back

(inhale) eagle arms, left arm

(exhale) eagle pose, left side (minimum 5 breaths)

(inhale) chair pose



(exhale) low lunge, left foot back

(inhale) pyramid pose (minimum 5 breaths)

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

(exhale) 2nd warrior (minimum 5 breaths)

(inhale) 5 point star – arms at shoulder level

(exhale) standing straddle bend (minimum 5 breaths)

(inhale) rise

(exhale) triangle pose (minimum 5 breaths) (inhale) reverse triangle pose (minimum 5 breaths)

(exhale) low lunge

(inhale) twisted low lunge (minimum 5 breaths)


Repeat 1st series, opposite side CHILD’S POSE (minimum 5 breaths)

2nd

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




(exhale) low lunge

(inhale) high lunge

(exhale) revolving high lunge (minimum 5 breaths)

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

(exhale) low lunge

(inhale) twisted low lunge

(exhale) revolving half-moon pose (minimum 8 breaths)

(exhale) seated twist pose (minimum 10 breaths)

(inhale) rock forward and back

(exhale) downward facing dog

Repeat 2nd 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 5 breaths)

rest

(inhale) floor bow pose (minimum 5 breaths)

rest

(exhale) seated forward fold (minimum 5 breaths)

(exhale) happy baby pose (minimum 5 breaths)

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

savasana (minimum 3 minutes)

language/theme:

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© ReadyToTeachYoga 2016


outline of: Class 1

Focus: gratitude notes: __________________

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Introduction:

child’s pose

thread the needle pose

cow & cat poses

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

chair pose

reach arms back

flow: tiger pose – knee & opposite elbow

twisted low lunge

high lunge

reach arms back

reverse warrior

side angle pose

reverse triangle pose

Arm Balance:

gorilla pose

crow pose


1st Series:

eagle pose

low lunge

pyramid pose

half-moon pose

2nd warrior

standing straddle bend

triangle pose


twisted low lunge

2nd Series:

tiger pose – knee & opposite elbow

revolving high lunge

half front splits/full splits pose

revolving half-moon pose

seated twist

Hips, Spine, & Close:

sleeping pigeon pose

cobra pose

floor bow pose

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 2 Peak: baby grasshopper pose notes: __________________

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(exhale) plank pose (minimum 5 breaths)

(exhale) low plank pose ‘chaturanga’











(inhale) modified pyramid pose (minimum 5 breaths)

(exhale) low lunge

(inhale) plank pose





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


(exhale) hands bind at low back

(inhale) heart lifts (minimum 5 breaths)

(exhale) standing forward bend, keep bind

(inhale) half standing forward bend, no bind

(exhale) left foot behind right foot (minimum 5 breaths)

(inhale) half standing forward bend, feet together

(exhale) right foot behind left foot (minimum 5 breaths)



Set up Sun B flow (right side then left side) (inhale) raised leg downward facing dog (minimum 3 breaths)

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


(exhale) low lunge




(exhale) low lunge

(inhale) standing splits pose (minimum 5 breaths)

(exhale) ‘shiva’ squat

(inhale) standing splits pose

(exhale) low lunge

(inhale) plank pose (exhale) FLOW to downward facing dog

Flow 2 to 3 times with breath through Sun B


1st Series:



(exhale) low lunge




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

(exhale) frog pose, option bind right arm (minimum 5 breaths)


(exhale) *gorilla pose (minimum 5 breaths)


(inhale) chair pose

(exhale) bind hands at low back

(inhale) single leg mountain pose, lifted left knee

(exhale) figure four pose (minimum 5 breaths)

(inhale) single leg mountain pose

(exhale) toppling tree pose (minimum 5 breaths)

(inhale) standing splits pose

(exhale) ‘shiva’ squat, option baby grasshopper pose (minimum 5 breaths)

(exhale) seated & cross ankles

(inhale) rock forward and back


Repeat 1st Series, opposite side, *padangusthasana, 2nd side


2nd




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




(exhale) low lunge

(inhale) 1st warrior (minimum 5 breaths)

(exhale) 2nd warrior

(inhale) reverse warrior

(exhale) low lunge


(exhale) pyramid pose, option handstand (minimum 5 breaths)

(exhale) low lunge

(inhale) plank pose


Repeat 2nd Series, opposite side





rest


rest

(exhale) prone spinal twist (minimum 8 breaths per side)

(exhale) cow face pose (minimum 5 breaths per side)



language/theme:

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anatomy:

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outline of: Class 2

Peak: baby grasshopper pose notes: __________________

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Introduction:

child's pose

plank pose

vinyasa flow poses

ragdoll pose

Sun Salutation A:

mountain pose

low lunge

modified pyramid pose

low lunge

plank pose

Sun Salutation B:

chair pose

bind hands at low back

heart lifts

standing forward bend & IT band stretch

flow: high lunge

2nd warrior

reverse warrior

low lunge

standing splits pose

'shiva' squat

standing splits pose

low lunge

plank pose

1st Series:

high lunge



runner's pose/hurdle

frog pose & arm bind

gorilla pose

single leg mountain pose

figure four pose

toppling tree pose

'shiva' squat pose/baby grasshopper

2nd

Series:

tree pose

low lunge

1st warrior


pyramid pose/handstand



cobra pose

floor bow pose

prone spinal twists

cow face pose

happy baby pose

savasana

language/theme:

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anatomy:

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Class 3 Focus: IT band & glutes notes: __________________

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Introduction: child's pose (minimum 10 breaths)

(inhale) all fours



Repeat cow and cat several times with breath


(exhale) ragdoll pose (minimum 5 breaths)

(inhale) clasp hands at lower back (minimum 5 breaths)








(inhale) twisted low lunge (minimum 5 breaths)








Repeat chair pose & reach arms back several times with breath

(inhale) chair pose



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

(exhale) low lunge


(exhale) open arm twist, right (minimum 5 breaths)

(inhale) 2nd warrior (minimum 5 breaths)



(exhale) FLOW to downward facing dog



1st Series:



(inhale) chair pose

(exhale) reach arms back

(inhale) eagle arms, left arm under

(exhale) eagle pose (minimum 5 breaths)

(inhale) chair pose




(inhale) high lunge

(exhale) open arm twist, right


(exhale) triangle pose (minimum 5 breaths)

rise

(exhale) standing straddle bend (minimum 5 breaths)


(exhale) *frog pose (minimum 5 breaths)

(inhale) standing straddle bend

(exhale) low lunge

(inhale) twisted low lunge

(exhale) fallen warrior pose (minimum 5 breaths)

(exhale) low lunge


(exhale) **DOLPHIN POSE (minimum 10 breaths)


Repeat 1st series, opposite side, *no frog pose, 2nd set

** HEADSTAND, 2nd side


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


(exhale) low lunge

(inhale) high lunge

(exhale) open arm twist, right

(inhale) exalted warrior pose (minimum 5 breaths)

(exhale) 2nd warrior

(inhale) reach forward

(exhale) side angle pose, option arm binds (minimum 5 breaths)


(exhale) low lunge

(inhale) plank pose

(inhale) side plank pose, option for variations (minimum 5 breaths)







rest

(inhale) bound locust pose (minimum 8 breaths)

rest

(exhale) legs up the wall pose (minimum 10 breaths)




language/theme:

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anatomy:

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outline of: Class 3

Focus: IT band & glutes notes: __________________

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Introduction:

child’s pose

cow & cat poses

ragdoll pose

bind hands at low back

Sun Salutation A:

mountain pose

low lunge

twisted low lunge

Sun Salutation B:

chair pose

reach arms back

flow: high lunge

open arm twist

2nd warrior

side angle pose

reverse warrior

1st Series:

eagle pose

low lunge

high lunge & open arm twist

2nd warrior

triangle pose



frog pose

twisted low lunge

fallen warrior pose

dolphin pose, 1st side ONLY

headstand, 2nd side ONLY

2nd

Series:

exalted warrior pose

side angle pose/birds of paradise


side plank pose



cobra pose

bound locust pose

legs up the wall pose

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 4 Peak: headstand notes: __________________

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(inhale) cow pose, with gate pose legs (minimum 5 breaths)

(exhale) cat pose, with gate pose legs (minimum 5 breaths)

Repeat cow and cat with leg variation 2 to 3 times with breath

all fours pose

(inhale) cow pose, with gate pose legs, other side (minimum 5 breaths)

(exhale) cat pose, with gate pose legs (minimum 5 breaths)

Repeat cow and cat with leg variation, 2nd side, 2 to 3 times with breath

all fours pose






(exhale) small back bend (minimum 5 breaths)









Sun Salutation B: (inhale) raised leg downward facing dog, right

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


(inhale) raised leg downward facing dog, left



Set up Sun B flow (right side then left side) (inhale) chair pose (minimum 5 breaths)


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




(inhale) 5 point star pose

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


(exhale) low lunge


(exhale) low lunge

(inhale) 2nd warrior, facing back

(exhale) 2nd warrior, facing front


(exhale) FLOW to downward facing dog


Plank Series: (exhale) forearm plank pose (minimum 10 breaths)

(exhale) extended puppy pose (minimum 5 breaths)


1st Series:




(inhale) chair pose






(exhale) half front splits pose, option full splits (minimum 8 breaths)

(exhale) low lunge

(inhale) high lunge


(exhale) triangle pose (minimum 5 breaths)

(inhale) rise

(exhale) 2nd warrior, facing back


(exhale) low lunge

(inhale) modified pyramid pose

(exhale) pyramid pose (minimum 5 breaths)

(exhale) low lunge

(inhale) 2nd warrior, facing back

(exhale) 2nd warrior, facing front



(exhale) *DOLPHIN POSE (minimum 8 breaths)


Repeat 1st series, opposite side, *headstand, 2nd side


2nd




(exhale) tree pose, left (minimum 10 breaths)




(exhale) low lunge

(inhale) 1st warrior (minimum 5 breaths)

(exhale) humble warrior pose (minimum 5 breaths)

(inhale) hands to mat

(exhale) lizard pose, option bind hands at low back (minimum 5 breaths)

(inhale) standing splits pose (minimum 5 breaths)

(exhale) low lunge

(inhale) plank pose







rest

(inhale) locust pose (minimum 8 breaths)

rest

(exhale) seated forward bend (minimum 8 breaths)




language/theme:

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anatomy:

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outline of: Class 4

Peak: headstand notes: __________________

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Introduction:

child’s pose

cow & cat poses with gate pose legs

ragdoll pose

Sun Salutation A:

mountain pose

small backbend

mountain pose

Sun Salutation B:

raised leg downward facing dog

hip flexor stretch

downward facing dog

flow: chair pose

single leg half standing forward bend

low lunge

high lunge

2nd warrior

5 point star pose

2nd warrior, facing back

reverse warrior

low lunge


low lunge


2nd warrior, facing front

reverse warrior

Plank Series:


forearm plank pose

extended puppy pose

1st Series:

single leg half standing forward bend

low lunge


half front splits/full splits pose

2nd warrior

triangle pose


pyramid pose

2nd warrior, back then front

dolphin pose, 1st side ONLY

headstand, 2nd side ONLY

2nd

Series:

tree pose

low lunge

1st warrior

humble warrior

lizard pose with bind



cobra pose

locust pose

seated forward fold

happy baby pose

supine spine twists

savasana

language/theme:

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anatomy:

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Class 5 Peak: crow pose notes: __________________

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repeat cow & cat several times with breath


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warm-up flow:

(inhale) lift heels

(exhale) bend knees, hover & float shins above mat

(inhale) downward facing dog with lifted heels


Repeat ‘warm-up flow’ sequence 2 or 3 more times with breath

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Set up Sun B flow (right side then left side)




(exhale) low lunge


(exhale) low lunge



(inhale) reverse warrior pose (minimum 5 breaths)

(exhale) low lunge


(exhale) tiger pose

(inhale) plank pose




1st Series:



(inhale) chair pose (minimum 5 breaths)

(exhale) side prayer twist, option arm binds/side crow pose (minimum 5 breaths)

(exhale) *gorilla pose (minimum 8 breaths)






(exhale) revolving high lunge, option arm binds (minimum 5 breaths)

(exhale) runner’s pose (minimum 10 breaths)

(exhale) quadriceps stretch (minimum 5 breaths)

(exhale) low lunge

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


(exhale) fallen triangle pose (minimum 5 breaths)

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


(exhale) **frog pose (minimum 8 breaths)


Repeat 1st series other side

*padangusthasana/big toe pose grip, 2nd side

**crow pose, 2nd side


2nd




(exhale) dancer’s pose (minimum 5 breaths)

(exhale) mountain pose, anjali mudra (minimum 5 breaths)





(inhale) modified pyramid pose

(exhale) low lunge

(inhale) 2nd warrior

(exhale) side angle pose, options arm binds (minimum 8 breaths)


(inhale) 5 point star – arms shoulder level

(exhale) *standing straddle bend (minimum 5 breaths)

(exhale) low lunge

(inhale) high plank

(inhale) side plank pose, option variations (minimum 5 breaths)


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




rest


rest

(exhale) double pigeon/firelog pose (minimum 8 breaths per side)

(exhale) plow pose, option shoulder stand (minimum 8 breaths)

(exhale) neutralize/ear-pinning pose (minimum 5 breaths)




language/theme:

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anatomy:

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Class 5 Peak: crow pose notes: __________________

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Introduction:

child’s pose

cow & cat poses

warm up flow (repeat 3 times): lift heels, hover shins, downward facing dog

with lifted heels, downward facing dog

ragdoll pose

Sun Salutation A:

traditional sun salutation

Sun Salutation B:

traditional sun salutation

flow: modified pyramid pose

2nd warrior

side angle pose

reverse warrior

low lunge


tiger pose

1st Series:

side prayer twist

side crow pose

gorilla pose

low lunge

high lunge


runner's pose

quadriceps stretch


low lunge


tiger pose – knee & opposite elbow

fallen triangle pose

frog pose, 1st side ONLY

padangusthasana, 2nd side ONLY

crow pose, 2nd side ONLY

2nd

Series:

dancer's pose

low lunge


side angle pose/birds of paradise



side plank pose


cobra pose

floor bow pose

double pigeon/firelog pose

plow pose

shoulder stand

ear pressure pose

supine spine twists

happy baby pose

savasana

language/theme:

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anatomy:

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Yoga Playlist

Lokah Samastah Sukhino Bhavantu 8:22 Jane Winther

Wings of the Dawn (Prem Kavita) 3:58 Monsoon

Diamond In Disguise 4:21 Chance's End

One Flute Rhythm 2:18 Two Fingers

Before the Angel 4:27 Zen Method

Lokah Samastah 6:51 Sharon Gannon

Open Me Slowly 5:42 Rena Jones

Creeps Crouchin' 5:44 Blockhead

Bodhi Tree Dub (Amani's Pyramid Lake Remix) 5:01 Desert Dwellers

Remi 3:58 Kyson

Sita Ram 4:23 Girish

Angel's Prayer 7:34 Ty Burhoe, Krishna Das, & more

BoneCroneDrone 2 8:04 Sheila Chandra


how to use this workbookreadytoteachyoga.com/wp-content/uploads/2016/08/members-mont… · vinyasa...

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