What are the principles behind sequencing yoga postures?
To be a part of Yoga courses in Goa, one must enthusiastic about trying something exhilarating to become mentally and physically fit.
To be a part of Yoga courses in Goa, one must enthusiastic about trying something exhilarating to become mentally and physically fit. There are several ways one can assist them in getting there; not every student is a good candidate for every yoga pose or style. This gives teachers a lot of room to be creative. Sequence variation is often a good thing, but safety should never come before creativity.
To construct safe yoga sequences, keep in mind these rules. These principles are applicable to all bodies and aid in preventing injury and imbalance regardless of the type of yoga you teach.
Fundamental Rules to follow while performing the poses!
Gently loosen up the spine before anything else.
An injury is an invitation to forego a warm-up. Guide the students through a warm-up to relax the spine, tendons, and ligaments after the session begins quietly in Easy pose or Corpse pose. You could build up to Sun Salutations by starting with easy poses like neck twists or Cat-Cow. The ultimate warm-up, Sun Salutations stretch, loosen, tone, and massage the spine as well as every organ and ligament in the body. Sun Salutations help students connect their breath to their movements and prime their bodies for the ensuing yoga poses. Remind them to go slowly through the first few rounds as their bodies begin to warm up.
After doing a headstand, do a shoulder stand.
The Headstand posture and Child's pose, which balances blood circulation and gives the central nervous time to adjust, are both included in the Headstand sequence. Always instruct your pupils to hold Child's pose for a minimum of 30 seconds after headstand to prevent vertigo.
Guide the students into shoulder stand after this sequence. The students who perform Headstand without shoulder stand are prone to irritation and temper tantrums. Encourage students to practice Shoulder stand alone or both positions for a balanced and harmonious body and mind.
Add a suitable counterpose after Shoulder stand and Plow position.
Plow posture and shoulder stand both give the neck a significant stretch. However, Shoulder stand and Plow need to be followed by a counterpose that reverses the stretch in the spinal cord. Many teachers can make Shoulder stand the very last posture of the class. These three poses—fish, camel, and sleeping thunderbolt—all fit the bill.
Use oppositions to establish equilibrium.
In general, juxtaposes promote harmony between flexibility and strength as well as between deep inhalations and deep exhalations. To release any physical tension and avoid imbalance, the spine should be softly stretched in the opposite way after being intensely extended in the previous direction. This rule does have a few exceptions, which are listed below.
Recognize when neutral stances are preferable than counter poses.
Going back and forth between both forward and backward bends will place too much strain on the spine, whether you're leading students through a vertebral pattern (like three more difficult backbends) or repeating the same position numerous times (like three rounds of Bridge). Students should bring their spine into a neutral position rather than practising a counterpose repeatedly.
Before switching to a completely different spinal movement, have them perform a neutral stance once more at the conclusion of the sequence of repetitions. For instance, after performing three rounds of Camel position, students should stay in Hero pose for several breaths to neutralise the spine. Then they should assume the child's stance.
A great illustration of when a neutral stance should be selected over a counterpose is the wheel pose. You shouldn't urge your students to quickly bring their knees into their chest after this difficult backbend because doing so could cause back spasms. Spine stress might result from alternating between two extremes.
Place them in a neutralizing pose, such Constructive Rest pose, where they are lying on their backs with their feet wide and level on the ground and their knees touching, and allow them to relax for a few breaths. They can transition into a counter pose such as a bound angle position or seated forward bending after first neutralizing the spine.
Always finish in corpse position.
Students should relax in Savasana (Corpse position) for at least 5 to 10 minutes after reaching a specific level of physical and even mental tension from their yoga practise. In order to guarantee that students depart feeling refreshed rather than exhausted or over-exercised, this period of rest is required to allow any lactic acid build-up to be released.
Surprisingly, rearranging the poses you teach your pupils will have an entirely different impact on their response. Understanding those energetic effects is the first step in learning how to promote relaxation or energy throughout your yoga classes. The students' energy levels may be significantly affected by the sequence in which you do the sequencing yoga postures.
One can examine the basic energetic effects of yoga postures and how yoga sequencing can be utilised to alter energy levels. When dealing with students who experience stress and anxiety or despair, this can be especially useful.