Yoga Class at Lane Cove North Shore Gym

To test the range of my teaching and improvisation abilities, I incorporated various concepts from anatomy, physiology, calm breathing, blood acidity, Yoga philosophy and Indian mythology (the Mahabharata) into my teaching in today’s session at Lane Cove North Shore Gym.

Self-evaluation

Too much verbose rambling in my communication

Class Structure

  • Preface: No harm (ahiṃsā) is a central tenet in Yoga philosophy, yet most Yoga classes do not follow safety principles. The intention of my class is introduce safe practices based on anatomy and physiology.
  • Align feet and hips in tāḍāsana, and focus on breathing calmly. Exhale fully to release stale air and to calm the nervous system. Short breaths affect an increase in the acidity of the blood, whereas long breaths have the opposite effect.
  • Standing lateral bends engage the quadratus lumborum.
  • Standing twists, keeping the spinal column lengthened to avoid disc compression.
  • Compare Warrior I to the lunge stance in Power Yoga.
  • Placement of the foot towards hip adduction will flatten the arch of the foot. [Note: Flat feet weaken core stability.]
  • The seat, or asana, is defined in the Yoga Sutras, as stable (sthira) and comfortable (sukham). The seat is the pelvic bone (sacro-illiac joint) where the femoral bone in the greater trochanter fits securely in its socket. Asana, together with bandha and pranayama, represent the type of hathayoga practice that supports the spinal column and central nervous system.
  • Apply the physiological principles of the socket joint: outward rotation (spiral) of the inner limbs and inward rotation (spiral) of the outer limbs.
  • Dynamic movement practice, place hands forward, step back to downward facing dog and transfer to Warrior I on the other side.
  • Incorporate Kate Ellis method of Warrior I with variations.
  • Comment on the Mahabharata. India offers great myths, one of which depicts the futile vanity quest of King Bharat to conquer Mount Sumeru. The moral of the story is that asana, like Mount Sumeru, should not be practiced for the sake of accomplishment, or self-vanity.
  • Standing forward bend. Physiologically, the muscles of the lower back are affected by the posterior muscles of the leg. So, keep the legs bent to lengthen the muscles of the lower back. Likewise, keep the legs bent before lifting the back to standing.
  • Sun salutation sequence (x1)
  • Chair pose. To counter the overuse of the anterior muscles of the body, engage and stabilize all of the muscles along the posterior chain. (x2)
  • Warrior II pose. Engage pelvic floor, posterior pelvic tilt. [Note: excessive anterior pelvic tilt]
  • Warrior II pose, transition to Reverse Warrior pose, and cartwheel hands to Downward Facing Dog pose.
  • Dancing dog abdominal curls to stabilize the transverse abdominus.
  • Gym variation of triangle pose (trikoṇāsana)
  • Bound half-moon pose (baddha ardha čandrāsana)
  • Wide-legged standing forward bend (prasṛtā pādā uttānāsana)
  • Eagle pose (garuḍāsana)
  • Downward facing dog pose (adho mukha śvānāsana)
  • Hip rotating abduction and piriformis stabilization (kaundinyasana). [Option: hands and knees]
  • Bridge pose (setu asana). [Option: hold a ball between the knees]
  • Knees to chest pose (apanāsana). Keep sacrum on the mat. [Option: centred knees to chest, extended legs away from centre]
  • Supine spinal twists (supta padangusthāsana)
  • Psoas stretch (eka pada marjaryāsana)
  • Lizard pose (godhā pīṭham). [Note: piriformis stretch]
  • Lower slowly from plank pose (čaturaṅga)
  • Baby cobra pose (bāla bhujańgāsana)
  • Upward extended feet pose (urdva prasṛtā pādāsana)
  • Resting pose (savāsana)
  • Yoga Synergy Finishing Sequence with padmanamaskar
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