Sunrise Yoga Flashcards
objective of SUNRISE YOGA
objective of SUNRISE YOGA
series of poses that flow smoothly, using a more
gentle approach that accommodates all fitness levels while improving strength, flexibility,
balance and coordination, reducing stress, and enhancing the feeling of well-being while
linking mind, body, and breath.
When choosing your poses for class, begin with either seated,
supine, or standing positions, which are held statically or offer mild movement preparing a
class in a Vinyasa (flow) style.
We have given NO set number of breaths and/or reps to each of
the poses, in order to allow the instructor to move participants in and out of the poses at his or
her discretion.
This allows the instructor to set the tone of the class (i.e., focusing more on
strength moves, flexibility, or meditative poses).
Warm up
15-20 min
purpose
center and contain
the energy brought by conscious breathing,
with or without movement.
This approach will be used for the entire class.
Deep
diaphragmatic breath is used until the cool-down component of the class.
Always
begin the class with poses that slowly build heat, flexibility, and mind-body connection.
Allow the muscles to gently stretch to avoid injury.
Examples:
Seated Potted Palm with Sun Breaths,
Side Lean,
Moving Twist,
Round and Release,
Bridge,
Corpse.
The goal is to gradually increase the body core temperature and to link mind, body, and
breath.
The use of props (e.g., towels, blocks, straps) can come in handy when teaching
these poses.
Spend more time with alignment and imagery cueing before proceeding to
the next pose.
By holding the poses for a longer period of time, and by using props when
available, the class participants will be able to obtain the subtle, but full benefits of each
pose.
Main body of Sunrise yoga
Main body of Sunrise yoga
Time: 30–40 minutes
Depending on the focus of the class, all types of body movement should be included.
This will include:
spinal movement (flexion, extension, lateral flexion, and
rotation), balance, and stabilization work.
Deeper spinal movement and hip openers should be performed at the end of the class when muscles are prepared.
Again, bring attention to breath, alignment, and safety to the poses.
Speed is not an option when moving in and out of the poses.
Examples:
Mountain,
Forward Fold,
Low Lunge,
Plank,
Four Limbed Stick,
Cobra,
Downward Facing Dog,
Staff Pose,
Seated Spine Twist,
Locust.
All poses should flow from one to another to avoid the class feeling “choppy.”
Learn to
control movement with breath.
Remember that breath will precede all movement to create space in the core of the body.
Once alignment has been achieved, remind participants
to return their focus to the breath.
When inhaling, allow the breath to stretch the spine
and trunk up from its base.
When exhaling, maintain the same feeling in the trunk and control the breath to keep the spine from dropping.
Rule of thumb:
exhale to increase
spinal flexion and rotation;
inhale for spinal extension and releasing rotational movement.
If a pose does not feel right or comfortable, release the pose and reassess alignment, and/or modify.
Cool-Down Sunrise Yoga
Cool-Down Sunrise Yoga
Time: 5–10 minutes
The purpose is to allow the body to cool and return the breath to a more normal
breathing pattern.
This can be done with similar poses that were executed at thevery beginning of the class,
or in Corpse Pose with guided imagery.
This allows
class participants to relax and focus on linking mind, body, and breath.
More importantly, participants can leave with more calm and focused energy.
Examples:
Corpse Pose,
Lying Butterfly,
Seated Potted Palm,
Mountain.
Always include some type of cool-down within the class format.
Avoid:
heat building poses,
backbends,
or deep hip openers.
Use props, if needed, to support the pelvis in a
seated position, or lumbar and/or cervical support in supine position.
When returning
from supine to a seated position,
bend the legs,
turn to one side,
and then stand up.
Teaching Tips sunrise yoga
Use the AFAA 5 Questions™ to select and evaluate the poses. Modify when
needed, and only progress when it is safe to do so.
- Communication with class participants is essential to becoming a successful
teacher.
Use verbal, tactile, or visual cueing as needed when teaching. - A good rule of thumb is to correct alignment from head to feet or from the floor
up. - Respect the body of each class participant. Never push or pull a participant into a
pose, as it may cause serious injury. Class participants must also listen to what
their body is telling them while in a pose. - Move out of the pose whenever feeling discomfort or strain.
- The class should always be an enjoyable experience for both the instructor and
participants. - When teaching a class, avoid taking the class along with the participants. Teach
the participants to “go audio” with you. This enables them to experience more of a
mind-body connection within their class environment. Demonstrating the poses
only does not allow you to be available for class members to help modify or
progress the pose. - Remember, safety comes first when teaching a class.
- Practice yoga on your own time to reap the full benefits of the poses within a class
environment. Your knowledge and experience of taking a yoga class can then be
passed on to class participants. If you are unable to attend classes on a regular
basis, videos are valuable tools. - All of these teaching skills make an instructor more successful.
Cueing Techniques
Verbal, visual, and imagery cueing techniques are recommended in order to maintain a
clear approach when teaching a multi-level class. Some participants may understand
how to perform an exercise better by hearing it described, while others may prefer to see
the exercise demonstrated.
- Verbal Cueing
refers to the words used to explain the pose and how to perform it.
Alignment, anatomical, safety, and breathing cues should be verbally explained. - Visual Cueing
often includes an actual demonstration of the pose and shows the
participants correct body alignment, set-up, and execution of the pose. - Imagery Cueing
is another tool that may enhance the understanding of how to
perform certain poses and what the body should be experiencing in the pose.
What are the posture and alignment names
- Seated Potted Palm/Cross Legged Seat
- Side Lean
- Round and Release
- Moving Twist
- Bridge
- Plank (Modified)
- Side Plank (Modified)
- Downward Facing Dog
- Standing Forward Fold (Modified)
What are the posture and alignment names
- Seated Potted Palm/Cross Legged Seat
- Side Lean
- Round and Release
- Moving Twist
- Bridge
- Plank (Modified)
- Side Plank (Modified)
- Downward Facing Dog
- Standing Forward Fold (Modified)
- Mountain
- Mushroom
- Low Lunge
- Four Limbed Stick (Modified)
- Cobra (Modified)
- Locust (Modified)
- Bow and Arrow
- Staff Pose
- Seated Spine Twist
- Lying Butterfly Stretch
- Corpse
