My exam sequence
On Sunday I am going to be assessed teaching yoga to two of my fellow students by an ITEC examiner. I chose the following sequence for its grounding and centring benefits. It is also a great sequence for beginners as all asanas are easily modified in the sequence. For the more advanced practitioner it is a great sequence for revising the foundations of the asanas. I wanted to be able to incorporate the sequencing of the breath with the flow of the asanas as this is something I practice myself. I also incorporate counter poses to my primary poses to ease tension in the body and help the sequence to flow comfortably.
Ujjayi pranayama:
Known as the victorious breath or ocean breath. Gently contract the vocal cords and throat on the in and out breath to create a hissing effect similar to the sound Darth Vader makes! With mouth closed gently inhale slowly and evenly for about 4 seconds and exhale for about 4-6 seconds as able. Used in isolation and during asanas. For my exam I am going to teach Ujjayii to my classmates with cin mudra/consciousness seal at the hands which is thought to elevate energy and stamina whilst improving concentration. I will also guide them to use Ujjayii in each asana for a few breaths.
Benefits- Gently increases body heat, renews energy and concentration.
Precautions and contraindications: Migraine, heart related issues including high or low blood pressure. Beginners should begin with 5 minutes practice a day.
Bridge pose/Setu Bandhasana:
An inversion and backbend. Excellent for beginners. ‘A bridge connects two places. This pose helps to link the front and back surfaces of the body, the lower chakras with the higher ones and ultimately the physical self with the spiritual self’ - Tara Fraser, 2001.
Benefits- Strengthens gluteals, hamstrings, core abdominals and pelvic floor muscles. Gently builds heat and strength, detoxifies, aids circulation and lymphatic drainage and boosts the immune system.
Precautions and Contraindications- Injuries or ongoing pain in the knees, back, shoulders and neck should always be discussed with your yoga teacher before performing this asana. If pregnant or menstruating discuss with your yoga teacher also
Warm up: knees to chest and supine twist. Counter pose: knees to chest and rocking and rolling up to seated.
Bandha: Jalandhara bandha or throat lock. Connected to the throat/vishuddha chakra which guides our communication and self-expression.
Cobra/Bhujangasana:
A back bend. Easily modified for all abilities from baby cobra which involves a gentle back bend to its more advanced full expression. Named for its snake like shape it is a refreshing and invigorating asana.
Benefits- Opens the chest and activates the heart/anahata chakra. Invigorating for the lungs. Builds heat and energy while boosting the immune system. Strengthens our posterior chain muscle groups such as the gluteals, lumbar extensors and shoulder blade muscles.
Precautions and Contraindications- Back injuries, pregnancy, active migraines and carpal tunnel syndrome.
Warm up: Cat/cow. Counterpose: Puppy pose into child’s pose.
Seated forward fold/Paschimottanasana:
A forward fold. ‘Paschi’ meaning west or back part of the body and ‘uttana’ meaning intense stretch. I chose this asana for its calming effect as we begin to close our sequence. In the fold the focus on the breath can be quite meditative.
Benefits- Soothes the nervous system and calms the mind. Eases fatigue. Stretches the posterior chain muscle groups including hamstrings where it is sometimes felt quite intensely. A soft bend in the knees can alleviate too much strain on the hamstrings.
Precautions and Contraindications- Back injuries, pregnancy and unmanaged asthma.
Warm up: Inhale to Dandasana/Seated staff pose and exhale to Paschimottanasana/Seated forward fold breath flow for 3-4 breath before staying in the forward fold. Counter pose: Shavasana/corpse pose
Bandha: Mula bandha/pelvic floor or root lock. Activates muladhara chakra helping us to feel grounded, safe and secure.
Annuloma Viloma pranayama:
Alternate nostril breathing without breath retention. Good for beginners and can be progressed in time to Nadi Shodhana with breath retentions. I have done a blog on this previously. ALternate Nostril Breathing — YogaSpace
Benefits- Gentle focus and clarity. Good pranayama to practice if you have an important decision to make which has you feeling overwhelmed or confused.
Precautions and Contraindications- Heart related conditions including high blood pressure.
Mudra: Used in conjunction with Nasagra mudra which allows the thumb to close and open the right nostril and the little and ring fingers close and open the left nostril. Nasagra mudra helps clarify thinking by calming the mind and improving concentration. If the index and middle finger are placed between the eyebrows, then this also stimulates our third eye/ajna chakra allowing us to engage our intuition and inner perception.
Resources and References:
The Heart of Yoga. T.K.V Desikachar.1995 ed.
Yoga. The path of holistic health. B.K.S Iyengar 2001 ed.
Yoga for you. Tara Fraser, 2001 ed.
Yogaru 108 ASANA sequencing cards. www.yogaru.ie
Disclaimer: Content on yogaspace.ie is not a substitute for in person medical or health professional assessment and advice. If you have concerns about your health always seek out a medical professional assessment. I setup yogaspace.ie to authentically share my learning experiences as I practice yoga. My experiences are influenced by my background in physiotherapy but content posted is not affiliated with any health body/organisations or professional body. The content reflects my experiences and my views and should not be taken as personal health advice. Always practice yoga under the supervision and guidance of a qualified yoga instructor. I assume no responsibility and am not liable for any injury or loss sustained that may result from practicing yoga or in connection with any of the content posted on yogaspace.ie
