Sequencing Tips for Yoga Teacher Trainees and New Yoga Teachers
Adding Integration and Reflective Pauses in Your Yoga Sequences
woman seated in vajrasana thunderbolt pose
Sequencing Tips for Yoga Teacher Trainees and New Yoga Teachers - Adding Integration and Reflective Pauses in Your Yoga Sequences
As Yoga Teacher Trainees (YTT) or newly minted Yoga Teachers, you're likely familiar with the rhythm of a standard Yoga class: center, warm-up, build-up, peak, wind-down, and finally, relaxation or savasana. However, this familiar framework presents more than a physical journey; it's an opportunity to weave in moments of integration and reflective pauses, enhancing the practice's physical, mental, and spiritual dimensions.
Integration and Reflective Practices
Consider some tangible practices that can enrich your sequence by fostering deeper integration and self-reflection:
1. Savasana (Corpse Pose)
Savasana isn't just a luxurious wind-down at the end of a Yoga sequence; it's a potent integration tool. This period of profound stillness allows the body to assimilate the physical exertions, fully releases bodily tension, realigns energies, and enhances muscle memory. Moreover, it cultivates an inner peace that enables the integration of psychological and spiritual insights encountered or uncovered during the practice, even those that may not be in our immediate conscious thought.
2. Seated Meditation or Mindfulness Practice
Incorporating seated meditation or mindfulness allows students to turn their focus inward, honing present-moment awareness. Postures and movements often occupy center stage in Yoga; integrating mindful pauses can refocus attention on the subtle yet potent sphere of the mind.
3. Breathwork Exercises - Prāṇāyāma
Pranayama practices such as alternate nostril breathing or extended exhalations serve dual purposes: they promote relaxation and directly balance the nervous system. Utilizing breathwork exercises grants students a tangible method to recalibrate their energy levels and foster tranquility.
4. Journaling or Reflective Writing Exercises
Journaling can be a powerful self-study and self-reflection tool. Encouraging students to engage in reflective writing after practice can help crystalize insights, deepen self-understanding and self-love, and reinforce integrating their physical, psychological, and spiritual experiences.
Yogini with jnana mudra - knowledge hand gesture
Sequencing Tips for Integration and Reflective Pauses
To ensure these practices work synergistically within the sequence you created, here are some recommendations:
a. Timing
Consider weaving these moments after a challenging sequence section or a peak pose when the body and mind are ripe for integration and reflection. Example: Ask students to stand in mountain pose with hands in prayer position (Anjali Mudra), tune into the elevated heart rate and breathing rate, and observe as they slow down as they stand in stillness. Alternatively, you can place the integration and reflective pauses towards the end of the practice after students have had time to connect with their bodies and mind, leveraging the general cool-down phase.
b. Environment
Ensure the room is quiet and calm during these reflective pauses. Even minor disturbances can disrupt a student's introspective journey. Provide props or blankets for physical comfort and maintain a serene ambiance.
c. Guidance
As a Yoga Teacher, your verbal cues can be a beacon guiding students through these moments. Be gentle yet clear in your instructions. Seek to foster an environment that promotes introspection and personal discovery. Example: As you settle into savasana, allow your body to sink into the mat, letting go of any tension. Notice the rhythm of your breath without altering it. Embrace the stillness, allowing the experiences and insights from today's practice to assimilate naturally. If thoughts arise, acknowledge them without judgment and gently guide your focus back to the breath.
Yoga is an integrative discipline, and these practices unify the body, mind, and spirit, leading to a deepened sense of peace and self-awareness. By skillfully incorporating these integration and reflective practices, Yoga Teacher Trainees and new Yoga Teachers make substantial strides in sequencing skills; you're offering more than a physical workout to your students; you're facilitating a journey of self-discovery and inner balance - two hallmarks of Yoga.