The components of a yoga sessionThe components of a yoga session

The components of a yoga session

There are differing opinions regarding how a yoga session should be constructed and what it should There are differing opinions regarding how a yoga session should be constructed and what it should contain. However, session content will be inﬂuenced by tradition, style of approach and what is being contain. However, session content will be inﬂuenced by tradition, style of approach and what is being achieved. It also depends on the abilities and backgrounds of the

achieved. It also depends on the abilities and backgrounds of the participants in the sessions.participants in the sessions.

Generally

Generally, a , a yoga session should yoga session should include the following include the following components:components:

1. Initial relaxationInitial relaxation

2. Mobilisation – loosen and prepareMobilisation – loosen and prepare

3. Asana with counter posesAsana with counter poses

4. Basic breathing practiceBasic breathing practice

5. Pranayama – optionalPranayama – optional

6. Meditation – optionalMeditation – optional

7. Final relaxationFinal relaxation

Initial relaxation Initial relaxation

The purpose of an initial relaxation is to set the

The purpose of an initial relaxation is to set the mood for the class. It is used mood for the class. It is used to welcome the participants,to welcome the participants, get them down on to the ﬂoor

get them down on to the floor and into the first posture which is usually savasana or a and into the first posture which is usually savasana or a seated or kneelingseated or kneeling posture. This part of the class is used to bring the participants’ awareness to their body and mind, and posture. This part of the class is used to bring the participants’ awareness to their body and mind, and enable them to shut out the outside word for the duration of the class. Once the par

enable them to shut out the outside word for the duration of the class. Once the par ticipants are settled, aticipants are settled, a basic breathing practice can be introduced to calm and settle the body and

basic breathing practice can be introduced to calm and settle the body and mind.mind.

Mobilisation Mobilisation

After a period of initial relaxation the body needs to be gently prepared for the session to follow. Some After a period of initial relaxation the body needs to be gently prepared for the session to follow. Some general mobilisation should be carried out to

general mobilisation should be carried out to mobilise, warm and prepare all joints mobilise, warm and prepare all joints for the planned asana.for the planned asana.

There are no absolute rules as to what mobilisation exercises should be used and this decision is at the There are no absolute rules as to what mobilisation exercises should be used and this decision is at the discretion of the yoga teacher.

discretion of the yoga teacher.

An example of a simple mobilisation routine is outlined below:

1. From savasanaFrom savasana, bring knees in to , bring knees in to chest and perform Apanasana.chest and perform Apanasana.

2. Perform arm reaches over the head using the breathPerform arm reaches over the head using the breath

3. Extend the legs up into the air Extend the legs up into the air using the breathusing the breath

4. Perform leg extensions and arm reaches Perform leg extensions and arm reaches togethertogether

5. Bend knees into chest and let them fall over to one side, turning the head to the other (arms can beBend knees into chest and let them fall over to one side, turning the head to the other (arms can be outstretched shoulder height) – repeat other side

outstretched shoulder height) – repeat other side

6. Perform leg stretches with a Perform leg stretches with a strap (supta padang ustasana)strap (supta padang ustasana)

7. Move into an all fours position and perMove into an all fours position and perform cat stretchesform cat stretches

8. Alternate arm and leg lifts Alternate arm and leg lifts from all fours positionfrom all fours position

9. Child pose into Adho Child pose into Adho mukha svanasanamukha svanasana

10.

10.Up into standingUp into standing

There may be additional mobilisation exercises that can be performed before each asana to prepare the There may be additional mobilisation exercises that can be performed before each asana to prepare the body

body. This will . This will depend on the asana depend on the asana and how strenuous it and how strenuous it is.is.

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Yoga asana (postures) Yoga asana (postures) Asana is the third limb

Asana is the third limb of the eight limbs of of the eight limbs of yoga described in the Yoga sutras of Patanyoga described in the Yoga sutras of Patanjali. Asana involves thejali. Asana involves the learning and practice of postures for physical and mental development. The deﬁnition of asana is ‘posture’.

learning and practice of postures for physical and mental development. The deﬁnition of asana is ‘posture’.

The word is derived from the Sanskrit word which means ‘to sit’. The Yoga sutras describe asana as having The word is derived from the Sanskrit word which means ‘to sit’. The Yoga sutras describe asana as having two important qualities: sthira which means steadiness and alertness, and sukha which means the ability two important qualities: sthira which means steadiness and alertness, and sukha which means the ability to remain comfortable in a posture. Both qualities should be present when practising in any posture. The to remain comfortable in a posture. Both qualities should be present when practising in any posture. The principle of yoga is only achieved when a particular asana has been practised for a long time.

principle of yoga is only achieved when a particular asana has been practised for a long time.

The main purpose of asana is to prepare the body to sit still for long periods of time in meditation. Beneﬁts The main purpose of asana is to prepare the body to sit still for long periods of time in meditation. Beneﬁts of asana include:

of asana include:

•

• increased ﬂexibilityincreased ﬂexibility

•

• increased strengthincreased strength

•

• improved postureimproved posture

•

• relief from stiff, aching jointsrelief from stiff, aching joints

•

• ease in performing daily tasksease in performing daily tasks

•

• improved concentrationimproved concentration

•

• reduced stress and anxietyreduced stress and anxiety

•

• feelings of being balancedfeelings of being balanced

•

• increased ability to relax and meditateincreased ability to relax and meditate

•

• more effective digestionmore effective digestion

Note: all of the asana for this

Note: all of the asana for this qualiﬁcation can be found in Appendix 1.qualiﬁcation can be found in Appendix 1.

Counter poses Counter poses

Yoga teaches that every action has two effects, one positive and one negative. Yoga uses a variety of Yoga teaches that every action has two effects, one positive and one negative. Yoga uses a variety of postures to balance the possible negative effects of certain strenuous asana. These neutralising postures postures to balance the possible negative effects of certain strenuous asana. These neutralising postures are called counter

are called counter poses or pratikriyasana (Desikachar, 1999).poses or pratikriyasana (Desikachar, 1999).

The purpose of the counter poses is to return the body back to a neutral place in order to restore balance.

The purpose of the counter poses is to return the body back to a neutral place in order to restore balance. ForFor any one asana there may be a variety of counter poses that can be used, depending on where tension may any one asana there may be a variety of counter poses that can be used, depending on where tension may be felt. Listening to the body is important when planning counter poses as this process can inform exactly be felt. Listening to the body is important when planning counter poses as this process can inform exactly where/when a counter pose is needed. This will ensure no tension is taken into the next posture.

where/when a counter pose is needed. This will ensure no tension is taken into the next posture.

Generally if a posture requires the body to move in one direction, the counter pose will need to be in the Generally if a posture requires the body to move in one direction, the counter pose will need to be in the opposite direction. For example, a back bend will require a for

opposite direction. For example, a back bend will require a for ward bend as a counter pose. It ward bend as a counter pose. It may be that themay be that the posture was strenuous and requires a counter pose as well as a period of relaxation to recover. Uttanasana, posture was strenuous and requires a counter pose as well as a period of relaxation to recover. Uttanasana, child’s pose and Apanasana are good examples of general counter poses that can be used for many asana.

child’s pose and Apanasana are good examples of general counter poses that can be used for many asana.

The number of postures available for a yoga teacher to

The number of postures available for a yoga teacher to share with their yoga parshare with their yoga participants is vast, and it isticipants is vast, and it is beyond the scope of this

beyond the scope of this manual to cover any more than those required for manual to cover any more than those required for this qualiﬁcation. In the yogicthis qualiﬁcation. In the yogic scriptures it is

scriptures it is said that there said that there were originally 8,400,000 asana, representing the 8,400,000 incarnationswere originally 8,400,000 asana, representing the 8,400,000 incarnations that each individual must pass before attaining liberation from the cycle of birth and death (Saraswati, that each individual must pass before attaining liberation from the cycle of birth and death (Saraswati, 1996). The Hatha Yoga P

1996). The Hatha Yoga Pradipika lists only 16 postures and radipika lists only 16 postures and most of these are most of these are seated. An experienced yogaseated. An experienced yoga teacher should have a tool box

teacher should have a tool box of a minimal number of of a minimal number of postures that they understand and can teach well.postures that they understand and can teach well.

It is

It is more useful to teach more useful to teach a minimum number of a minimum number of postures well, than to teach postures well, than to teach a large repera large repertoire badlytoire badly. Yoga. Yoga is not about constant variety; repetition of a set number of postures regularly will beneﬁt the participants is not about constant variety; repetition of a set number of postures regularly will beneﬁt the participants greatly

greatly, and new postures do not , and new postures do not have to be introduced at everhave to be introduced at ever y session. This is ofy session. This is often a learning point forten a learning point for new yoga teachers; many postures will engage different parts of the body and one of the aims of a yoga new yoga teachers; many postures will engage different parts of the body and one of the aims of a yoga class is to ensure that it is

class is to ensure that it is balanced.balanced.

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116 116

When planning classes ensure that the plan includes postures that move the body in all directions (in When planning classes ensure that the plan includes postures that move the body in all directions (in practice, some participants may not be

practice, some participants may not be able to do all of able to do all of the planned postures due to physical limitations).the planned postures due to physical limitations).

Ensure that all movements are synchronise

Ensure that all movements are synchronised with the breath. New teachers may need to d with the breath. New teachers may need to add the breathingadd the breathing patterns for each asana to their plans

patterns for each asana to their plans

Note: the yoga postures illustrated in Appendix 1 are the minimum postures required to understand and Note: the yoga postures illustrated in Appendix 1 are the minimum postures required to understand and perform in order to

perform in order to achieve competence within this unit, and unit 5.achieve competence within this unit, and unit 5.

Types of asana Types of asana

The asana in yoga fall into the following general groups:

•

• StandingStanding

•

• SeatedSeated

•

• LyingLying

Most of the following can be per

Most of the following can be performed in the above positions:formed in the above positions:

•

• BalancingBalancing

•

• Lateral ﬂexionLateral ﬂexion

•

• Forward bendsForward bends

•

• Extension - backward bendsExtension - backward bends

•

• InversionsInversions

•

• Twists and rotationsTwists and rotations

Vinyasa Vinyasa

Creating an order of postures is called Vinyasa, and this is the flow of postures from one to the next. A Creating an order of postures is called Vinyasa, and this is the flow of postures from one to the next. A sequence cannot be given definitively, and there are many ways to plan a session. It depends on the sequence cannot be given definitively, and there are many ways to plan a session. It depends on the abilities of the teacher and t

abilities of the teacher and the needs of the participants. he needs of the participants. A simple guide is to design a format wA simple guide is to design a format whichhich applies the range of

applies the range of possible asana movement. For example:possible asana movement. For example:

•

• Standing – TadasanaStanding – Tadasana

•

• Forward bend - uttanasanaForward bend - uttanasana

•

• Lateral ﬂexion – trikonasanaLateral ﬂexion – trikonasana

•

• Balancing - vrkasanaBalancing - vrkasana

•

• Inversion – adho mukha Inversion – adho mukha svanasanasvanasana

•

• Flexion – janu sirsasanaFlexion – janu sirsasana

•

• Extension – bhujangasanaExtension – bhujangasana

•

• Twist/rotation – ardha matsyendrasanaTwist/rotation – ardha matsyendrasana In between the asana, any

In between the asana, any preparation postures and counter poses will also need to preparation postures and counter poses will also need to be considered, alongbe considered, along with modiﬁcations, adaptations and relaxation where needed.

with modiﬁcations, adaptations and relaxation where needed.

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Stages of asana Stages of asana

When practising asana the following format

When practising asana the following format should be followed:should be followed:

Static asana Static asana

1. PreparatioPreparation – this n – this involves physical manoeuvre, breathing focus and psychological awarenessinvolves physical manoeuvre, breathing focus and psychological awareness

2. Breath control – focus and attention on the breathBreath control – focus and attention on the breath

3. Entry – the breath, mind and body take the participant into the asana with coordinated grace andEntry – the breath, mind and body take the participant into the asana with coordinated grace and elegance.

elegance.

4. Holding – the participant needs Holding – the participant needs to experience the asana with strength, grace and to experience the asana with strength, grace and control with evencontrol with even and conscious breathing throughout. The yoga teacher can choose a number of breaths to stay in and conscious breathing throughout. The yoga teacher can choose a number of breaths to stay in a posture, but the participant needs to

a posture, but the participant needs to be encouraged to hold for only as long as be encouraged to hold for only as long as is comfortable foris comfortable for them

them

5. Exit – the breath, body and Exit – the breath, body and mind take the participant out of mind take the participant out of the posturethe posture

6. Recovery – use of the Recovery – use of the breath, stillness and counter pose stimulates balance and poisebreath, stillness and counter pose stimulates balance and poise

Dynamic asana (ﬂowing from one posture to another without holding) Dynamic asana (ﬂowing from one posture to another without holding)

1. PreparatioPreparation – as n – as aboveabove

2. Breath control - as aboveBreath control - as above

3. Entry with the Entry with the breath – a smooth and combined process with breath – a smooth and combined process with the body and breath in the body and breath in synchronisationsynchronisation

4. Exit with the breath – no Exit with the breath – no holding – the body responds to the holding – the body responds to the breathbreath

5. Repeat points 3 and 4Repeat points 3 and 4

6. Recovery – as aboveRecovery – as above

Quality in asana Quality in asana

Proper asana practice initially focuses on body awareness, body control and the

Proper asana practice initially focuses on body awareness, body control and the establishment of alignment.establishment of alignment.

Through practice, participants will break down resistance and develop further physical knowledge and Through practice, participants will break down resistance and develop further physical knowledge and skill. Participants are looking to achieve steadiness (sthira) and comfort (sukham). This can also be skill. Participants are looking to achieve steadiness (sthira) and comfort (sukham). This can also be phrased as ‘kind effort’. Asana is indivisible from the breath, and therefore all practice must be pursued phrased as ‘kind effort’. Asana is indivisible from the breath, and therefore all practice must be pursued with breath awareness and breathing ease.

with breath awareness and breathing ease.

Quality is as much a question of

Quality is as much a question of attitude and approach, as it is physiattitude and approach, as it is physical technique. Discipline and focus needscal technique. Discipline and focus needs to be present but the mind needs to be centred and calm (mental ease). The attention needs to avoid pride to be present but the mind needs to be centred and calm (mental ease). The attention needs to avoid pride and ego drive gain, while maintaining effor

and ego drive gain, while maintaining effort and control. While being focused and committed, the part and control. While being focused and committed, the participantticipant needs to avoid becoming over serious and over concentrated. Yoga teachers and participants should look for needs to avoid becoming over serious and over concentrated. Yoga teachers and participants should look for development and progress, but only in the presence of Shanti (quiet, peaceful, effervescent joy).

development and progress, but only in the presence of Shanti (quiet, peaceful, effervescent joy).

In document Yoga teaching (Page 114-118)