Atha is a word meant to draw your attention, as Patanjali tries to be brief he is also seeking your direct attention to the teachings to follow. Atha (ah-tah) means now, it is meant to show that you are now ready to receive the teachings of the sutras and you must now draw your attention to them.

Allow Atha to be your mantra as you practice today. Bringing you into the present. Use this as your ability to draw your focus to the practice. Use it to draw your awareness to the true teachings of yoga.

Yoga is the resolution of the agitations of the mind.

The second verse of the sutras refers to consciousness and the ability to soothe the mind. Once you learn how the mind works, you can better understand how to navigate through life. Many thoughts, feelings and emotions flow through the mind, drawing it in one direction or the other. The citta is the mind and the contents that fill the mind can be ever changing. There may even be aspects of the mind that cannot see.

This verse is encouraging you to become the seer of your own mind through the practice of yoga. The seer is simply your authentic self, that does not agitate as the contents of the mind change.

Meditate on this verse by simply observing the contents of your mind. Notice when certain observations bring up feelings or pull you in a specific direction and see if you can simply step back from them, become the observer once again.

Then the Seer abides in its own nature.

Seen as one of the most important verses in the sutras, this verse is seeking to bring attention to the concepts of purusa and prakrti. By practising yoga, all things that do not bring equanimity can be released allowing the pure nature of the citta to shine through.

Meditate on this verse by drawing focus to the things that do not bring equanimity to your mind and allow them to release from you. Knowing that these things do not serve the pure nature of the citta to shine through.

There are five functions or activities of the mind, which can either cause us problems or not. They are correct perception, misunderstanding, imagination, deep sleep, and memory.

These sutras represent the five functions of the mind, in knowing these functions you can allow your truest self to shine through. Patanjali lists these functions and explains that they have the power to bring you suffering or not.

It is important to understand the functions of the mind so that you can identify which one is working in the moment and assess the level of agitation it is experiencing. These sutras also express that yoga is a way of working the mind and that through the practice you can begin to separate the fluctuations of the mind from your true nature.

Practice this sutra by recognizing moments when your mind becomes agitated. See if you can recognize which function of the mind is being stimulated and take a step back to simply observe the agitation. Take a few breaths and consider if the thing arising is a perceived agitation, a fear, or a real perception. This practice will allow you to understand the function of your mind better.

By practice and detachment these can be stopped.

Patanjali continues to focus on how to calm the mind completely. Utilizing what seem like two opposing actions of holding strong and letting go. This sutra is bringing forward the message of effort and ease when following the practice of yoga. Finding the perfect balance between both will help you to truly detach and let go of the things that pull your mind away from the practice.

When you meditate on this verse begin to notice moments where your mind attaches to any one thing. Hold strong in your insistence to let go of those things that pull you away from your practice.

Mind becomes purified by the cultivation of feelings of amity, compassion, goodwill and indifference respectively towards happy, miserable, virtuous and sinful creatures.

Patanjali uses this sutra to guide you through the things you must cultivate in order to purify the mind. Giving you guides on where to direct your practice when circumstances arise. By utilizing these tools you will find calm through any situation that you encounter.

The next time a person or situation arises practice cultivating compassion and kindness towards them. In cultivating feelings of goodwill, you will lessen mental agitations.

The effort toward steadiness of mind is practice.

Patanjali expresses that practice is the only way to reach steadiness of the mind. To practice with effort whenever possible is the only way to fully achieve mental stillness.

Whenever possible create the space to put effort towards the practice of observing the mind.

To achieve a strong foundation in our practice, we must practice over a long time, without interruption, believing in it and looking forward to it, with an attitude of service.

Patanjali references a “long-time” in this sutra. This long-time is in reference to the fact that you must practice yoga for a long time to truly hone the mind. You must find a continued commitment to the process. You must also have a fully invested belief in the practice and its ability to help you. You must also approach each action as a moment of service.

Create the time in your day to truly commit to your practice with full joy in service of becoming a better version of yourself in order to better those around you.

[Samadhi is attained] through complete and total surrender to a higher power.

Patanjali references the state of samadhi where everything comes together. In surrendering to a higher power you allow yourself to fully focus on your most authentic self.

In your practice today, allow yourself to truly let go by turning everything over to a deeper faith.

The recitation of that [syllable, OM] [leads to] the contemplation of its meaning.

Patanjali believes that the divine rests in the state of Om. By reciting Om you become closer to the divine and closer to the true nature of yourself.

Utilize Om recitation as a means to develop a deeper connection to the true nature of your mind and the divine as you practice.

Then, the inner consciousness is revealed, we come to know the true Self, and our obstacles are reduced.

(Yoga Sutra : Chapter I v.29)

Patanjali expresses in this sutra that the more you turn inward, the more is revealed, and the closer to your true self you become.  It is through this full practice that you overcome obstacles that are on the path of yoga.

As you meditate, begin to notice the lessening of the obstacles that occurred in the earlier practices you undertook.

The cause of our suffering is the inability to distinguish between what is the truth (what perceives) and what appears to be the truth (what is perceived).

Patanjali advises that it can be difficult to distinguish real truth from the appearance of truth. The mind and its obstacles are hard to separate between the seer and the mind. Through the separation of the two, you become the master of the mind and see completely clear perception.

See if as you are triggered today if you can recognize the real truth of the situations that arise in the mind versus their perceptions.

The yoga sutras offer an in-depth guide to the full practice of yoga. With effort and discipline, you can be on the blissful path of yoga and the fully awakened mind.

Athletes main focus is the sport that they routinely practice, that means that their yoga practice is more of an occasional element. Knowing that these athletes have a higher priority in their fitness routine will help you to help them develop an asana practice that works best for them.

While their main sport is their focus helping them to develop a well-rounded practice will encourage them to show up on their mat a couple times a week.

Most athletes have minimal yoga experience. That means that an overuse of Sanskrit can make the practice more frustrating than beneficial. Stick with simple and clear instructions to avoid confusion and allow your athlete students to really focus on the practice. If you have a good understanding of their sport, utilize verbiage that is relevant to their sport.

You can always implement Sanskrit and yogic philosophy if they begin to show an interest in it or have been practising with you for a while.

Choosing postures or sequences that mimic things that these athletes do in their everyday sport is a great way to get them to focus and to really learn to access their body in a new way. Each athlete will have a different set of movements that they are familiar with so it is best to really tailor your sequences.

For example:

Someone that does CrossFit will enjoy practices that include squatting postures and a more fast-paced vinyasa class. While a rock climber may be better served with postures and sequences that access their balance and range of motion. Runners will benefit from back bending and any lunge series that stretch out the hip flexors.

Classes for athletes should move through all the ranges of motion of the body and the spine. Be sure to include, Forward Folds, Sidebends, Backbends, and Twists, to allow for a well-balanced practice. These postures are essential to creating a balanced practice for athletes.

In choosing poses that are familiar to their main athletic pursuit, you are showing that you have an understanding of what they do which will make them more likely to return to your class.

Any athlete loves a good challenge. Odds are they are already pretty strong, so don’t be afraid to throw in difficult sequences that require a little endurance or arm balances and inversions. While you always want to ensure a safe practice, giving athletes a physical challenge will help them to connect to their yoga practice.

Athletes bodies are finely tuned machines. That is why it is important that you understand not only anatomy but also functional anatomy. Understanding how, why, and the best way to move the body will allow you to teach athletes in a way that is the most beneficial to them. Most athletes have a deep understanding of how their body works in their given sport, and your knowledge in that space will help them feel confident in placing their practice in your hands.

When you have been teaching for a while it can be easy to get stuck doing things one way. Working with athletes is one of the places where you can get incredibly creative. You can utilize creative sequences and poses that help them to stretch in ways that will benefit their body and their mind.

When you find yourself in a class amongst athletes, know that with a few simple adjustments you can create a quality class. These tips will help you create a class that not only brings the beautiful practice of yoga into the world of an athlete, they will also help them to find a new found strength and flexibility that will echo into their sport.

Keen on exploring a few Yoga for athletes class plans? Do explore the publicly shared class plans in the Yoga Class Plan application. Sign up for our 15-day trial today.

Very simply, a chakra is an energy centre that exists within the body. These energy centres exist on the midline of the body and each one has a specific function and ability. Chakras are also represented by specific colours and they can be open, closed, or even blocked. When a chakra is closed or blocked, the other chakras may go into an overdrive to compensate for the closed or blocked chakra. Anytime this occurs the chakras can become out of balance.

There are seven chakras that run through the midline of the body. They are:

The Root Chakra – this energy centre rests at the base of the spine and represents our feelings of being grounded. The root chakra is connected to the colour red. When the root chakra is in balance you will likely feel as though you have a strong foundation. This will help you to feel stable and secure. When the root chakra is out of balance or blocked you may feel a heightened sense of insecurity, anxiety, and nervousness. When the root chakra is overactive you may exhibit traits of being greedy or materialistic in nature.

The Sacral Chakra – this energy centre rests in the lower abdomen about two inches below your navel and is connected to our emotions and sexuality. The sacral chakra is represented by the colour orange. When the sacral chakra is in balance your emotions can be easily expressed and you feel a deep connection to your sexuality, sensuality and ability to express them. When the chakra is out of balance you may become unemotional, stiff, and be lacking in libido. When this chakra is overactive you may feel overly emotional and may exhibit extreme behaviours.

The Solar Plexus Chakra – this chakra rests about two inches above the navel and is connected to self-esteem, assertiveness and our feelings of being in control. The solar plexus chakra is represented by the colour yellow. When in balance you will feel secure and in control of all the facets of your life. When out of balance, you will feel indecisive and as though you aren’t able to get what you really want. When this chakra is overactive you feel overly aggressive and possessive.

The Heart Chakra – resting right above the heart this chakra is connected to love and kindness. The heart chakra is represented by the colour green. When the heart chakra is open you feel compassionate, friendly and easily able to find harmony in your relationships. When the heart chakra is out of balance you may feel cold and distant to those around you. When the heart chakra is overactive you may love selfishly and can be seen as suffocating or overly expressive of your feelings.

The Throat Chakra – sitting at the very centre of your throat this chakra is all about communication and expression. It is represented by a lighter blue colour. When to throat chakra is in balance you can easily express yourself in any medium that you prefer. When this chakra is out of balance you may not speak very much, may feel shy or generally unable to express yourself. When this chakra is overactive you may become a bad listener because you are simply speaking too much.

The Third Eye Chakra – located at the space between the eyebrows this chakra is all about insight and intuition. It is represented by a deep blue colour. When in balance you will have a very strong sense of intuition. When the third eye chakra is out of balance, you may become confused and unable to trust yourself. When this chakra is overactive you may begin to fantasize too much and separate yourself from reality.

The Crown Chakra – resting on the very top of your head this chakra is all about wisdom. It is represented by the colour purple. When in balance you are extremely aware of the world around you. When this chakra is out of balance you may become extremely rigid in your thinking. When this chakra is overactive you may overthink things too much and ignore your bodily need.

The chakras can tell you a lot about what is going on in your body and your mind. This system really helps to understand your bodies energies, your minds wants and needs and how you approach the world around you. To learn more about chakras and how to balance them, seek out chakra workshops at your local yoga studio.

Bhakti yoga is the yoga of feeling or deep devotion. While this can translate to a deep devotion to the divine, it can also be a strong emotional connection to a guru, family, or friend. Bhakti yoga is experienced through a variety of ways that may be seen similar to prayer. Whether using a mantra, a prayer, or a song, this expression allows you to connect deeply to your devotion. A common Bhakti yoga practice is Kirtan which is a series of songs or chants accompanied by music. While Bhakti is often referred to as the “love” yoga, it is more about emanating the qualities and characteristics of love than to love a person or a thing.

The yoga of action is what Karma yoga is all about. Karma yoga deals directly with the idea of cause and effect. This idea that every action has a reaction that affects the body, mind, and consciousness is the basis of Karma yoga. While Karma yoga is the yoga of action, it is truly about acting without the expectation of receiving. Karma yoga allows you to give in a way the lessens the power of the ego and increases the overall feelings of love, sympathy, and tolerance.

Gyana yoga is the yoga of thought. It is a philosophical path that requires intense self-study and self-inquiry. It is the path to enlightenment and is considered to be one of the most difficult of the four paths of yoga. This path requires great discipline and perseverance. While this yoga is practiced through studying the ancient yogic texts like The Upanishads, it also requires intense self-inquiry.

This is the “royal path of yoga.” It is considered so because you must become the master of your mental territory. In order to do so, you must practice mantras, mudras, meditations and other techniques to still the body and mind in order for you to see the true nature of the mind. This is the most commonly practiced path of western yogis as it does not require a specific deity practice and encourages you to believe in only what you are able to see and experience for yourself. This is also the path most closely related to the eight limb path of yoga as described in The Yoga Sutras of Patanjali.

While these may seem like four separate paths, each is related to one another. At times we are on more than one of these paths depending on our current state and practices. So whether you are practicing asana, meditating, studying, or performing selfless actions you are walking on the four paths of yoga. The varied aspects of these paths may resonate with you more at one time in life versus another. All of these paths lead to the ultimate goal of enlightenment and with diligent practice you can make great strides and determine which path is right for you.

The benefits of yoga extend far beyond physical movement. Through incorporating meditation and mindfulness into everyday practice, the brain gains massive benefits! Increasing not only concentration but grey matter in the brain as well. These benefits are far reaching and help you out not only while you are on your mat but across every facet of your life.

While your practice belongs to you and you alone, yoga is a great place to meet like minded people. Building a strong community has been proven to benefit overall health, wellness, and ageing. Building community also helps us to understand the interdependence that we have as human beings, this knowledge helps to view everyone you encounter with a new level of compassion.

Practicing yoga requires a strong level of commitment. Making the decision to get on your mat day in and day out is a decision that requires discipline. That discipline translates outward into other aspects of life very quickly and easily. You may even find that your regular yoga commitment leaves you feeling ready to take on even your least favourite tasks.

Yoga is an incredibly introspective and personal practice. Spending any amount of time on the mat will force you to reconcile with what arises in your mind. You may even begin to notice that the same thing keeps coming up as if it is insisting you deal with it. This time helps you to create a very deep level of self-awareness and self-inquiry.

It has been said that if you can not first treat yourself with kindness you will not be able to treat others with kindness. The practice of yoga allows you to practice kindness and compassion towards yourself. In being able to do this you will be more likely to approach those around you with that same level of kindness and compassion.

All that moving and twisting will add some serious benefits to your digestive system. Kicking your digestion into high gear will ultimately make you more aware of how the food you eat affects your body. This awareness may cause you to change your eating habits or opt for foods that are generally better for you.

While asana and regular movement focused activities are great for the physical body, yoga as a lifestyle practice has incredibly far reaching benefits. Each time you undertake a yoga practice you will be walking a the path to a better life off the mat. Yoga truly does exhibit a butterfly effect on life, each move creates a small wave of change that will have far reaching consequences throughout every aspect of your life. So tune in and see if you can find more from your yoga practice than the postures.

When it comes to building your audience, think grassroots. This type of marketing has been around since the early 1900s, when political activists focused on creating powerful local movements to effect broader change on the national level. The same can be done in today’s digital landscape. Rather than pay for Followers (which are likely to be spammy accounts), create group message threads within Instagram with like-minded accounts. As part of the movement, have everyone agree to send their most recent posts to the group thread so others can view, Like, and share it. When organized effectively, these message threads can quickly amplify your Instagram reach within weeks. Best of all, organizing groups of like-minded people can only improve engagement, idea sharing, and overall quality for everyone involved.

Below are a few ideas to help you create quality groups to improve Instagram reach:

Analytics is a great way to maximize your Instagram efforts. Take a moment to review the metrics and apps below, then think of ways to incorporate them into your own Instagram marketing strategy.

Before reviewing Instagram apps, it helps to first understand what metrics are available to help you meet your Instagram marketing goals. Key metrics include

Iconosquare. Formerly known as Statigram, this app is popular among average users and big brands alike. Iconosquare includes access to a desktop app, making it easier to review and manage important analytics on your computer’s big screen. Best of all, Iconosquare allows users to quickly and easily share their Instagram feed on their website or Facebook Company Page via custom tabs and code.

SimplyMeasured. Many influencers agree that SimplyMeasured provides the best high-level summary of Instagram account activity. Unlike Iconosquare, SimplyMeasured is a web-based tool, meaning you will have to create an account and run the program through your web browser. In this free report, you will find 2 months worth of analytics data, including average engagement (measured per post), comment keyword analysis, top locations, and much more.

InstaFollow. This mobile Instagram analytics tool is available to both iOS and Android users. Influencers love InstaFollow because it tells you more about your followers, which ultimately helps you build a bigger following. With this app, you can track users who follow-back, unfollow, and manage relationships based on follower activity. Download for Android or iOS.

Union Metrics. Another web-based analytics tool, Union Metrics offers a rich data report in just under 2 minutes. This app provides exceptional insights, such as identifying the best time of day to make a post (according to your account’s engagement data). Union Metrics offers both free and paid subscription options, so you can try the service before committing.

Crowdfire. This free Instagram app has many of the same features as the apps listed above, like follower analysis and other relationship building tools. However, Crowdfire can also be used to send push notifications to remind you to post. This unique feature is ideal for anyone who wears more than one hat during the day, as it helps you stay organized and engaged with your following.

Of course, Instagram is just one of many social media marketing platforms available to yoga studios and instructors. To learn more about comprehensive social marketing, visit this article on Social Media Marketing for Yoga Professionals.

The best place to begin with adjustments is to first know who would like them and who wouldn’t. Plenty of students may feel uncomfortable with receiving physical touch, in order to avoid an awkward situation or an uncomfortable student always ask before adjusting. While many students may not feel comfortable raising their hand in front of an entire class, you can ask that students give a signal during child’s pose, perhaps by turning their palms upward if they would not like to be touched, or by placing a prop at the top of their mat at the beginning of class if they wouldn’t like physical touch.

While adjusting, be sure to communicate what you are doing and what your intended adjustment is seeking to achieve. Being clear and communicating gently will give your student more benefit than simply pushing their body in one direction. Communicating clearly will also build trust with your students and will help their practice grow as they incorporate physical and verbal feedback.

Similar to how a teacher’s touch provides valuable feedback to a student’s body, the student’s body will also provide feedback to the teacher. Pay close attention to what is going on with your student’s body when you give an adjustment. You will likely feel when a student begins to hold their breath, which is an indicator or stress or discomfort, leading you to ease the adjustment slightly and verbally suggesting the student return to a deeper breath. Similarly, when taking a student deeper into a posture, muscle tension will occur as an indicator of the body’s limit. It is important to pay attention to your student’s body as you adjust as to not cause injury or strain.

It can be common for teachers to want to adjust as many students as possible within a given class. This can lead to a student only being adjusted on one side in a posture and not in the other. Since both sides of the body are very different, this way of adjusting can cause an imbalance in the body. Be sure to adjust your students on both sides in a posture. If you take someone a little deeper in their pigeon pose on one side, come back and assist in the manner that benefits the second side to ensure your student leaves their practice feeling balanced.

Thes best way to perfect your adjustments is not just to practice them but to train them as well. Keep an eye out for advanced adjustment trainings and apprenticeships. There are many teachers that offer adjustment workshops and trainings. Finding teachers with a long history of teaching and learning from them will ensure that you develop great adjustment skills.

Perfecting your hands on adjustments isn’t a set science. It is a skill that needs to be used, practiced, and adjusted as time goes on. Understanding that your adjustment style will change from student to student and class to class will serve you greatly in your teaching.

Completing the required readings and journal/essay work. may seem like obvious advice, but I find there are always one or two laid-back yogi’s who believe they can catch-up with this side of the course somewhere down the line. Typically that is during the last week of the course, which is a real stress maker as this is the time when you need to apply your learned knowledge of yoga philosophy to the design of your first yoga class plan and final assessment. Trying to do both at the same time is an energy drainer.

In addition to fulfilling all the requirements of the training course, you should have your own personal goal(s).This is important to your well-being and success as a teacher. It is worthwhile, spending some time reflecting on your reasons for wanting to teach yoga. Follow this up with notes in your journal. These will act as your spiritual guide, reminding you of your priorities.

You want to be in the best physical shape possible for your course. Now is the time to put away the wine and chocolates and sub them for smoothies, vitamin water, juices and berries to kick start your metabolism and boost up your immune system. Avoid skipping meals as you need to build up your energy levels. Eat smart starting with a hot breakfast of oats or eggs. Try to aim for three nutritious meals a day, focusing on vegetables, fruit and super grains such as barley and quinoa. Pulses and beans offer a healthy substitute for meats which are more difficult to digest and can weigh you down.

In addition to attending your regular yoga classes, you should aim to begin a home practice. Timothy McCall M.D. writes in his book, Yoga As Medicine, “If you are taking yoga classes but not practicing at home, you may be missing the best—and potentially most therapeutic—part of yoga. Your personal practice is where the deepest work happens, when you go inward and go at your own pace.” Equally as important home practice brings the yoga to the home, integrating your lifestyle on and off the mat, in the studio and at home.

Knowledge of the asanas, their benefits and both English and Sanskrit names is required for most Yoga Teacher Training Courses. Some teacher trainers even include a form of assessment, whereby the instructor calls out an asana in Sanskrit and students must demonstrate the pose in order to pass the qualification. Most Yoga Alliance (YA ) certifications require students to have a minimum of two years regular (at least one weekly) practice before undertaking a YTT. At this point, you should have developed a detailed knowledge of asanas, their names and benefits. If in doubt, check out the yogaclassplan.com poses directory for reference.

This sounds easier than is! You may have been the most able yogi in your class, but now you are with your true peers, other yogis like yourself with similar abilities. There will be trainees who appear to have more flair, more dare or look better in yoga pants. Now is the time to get over yourself. It is inevitable that students and teachers will compete with one another, that is a human characteristic. However, stay true to your yogic values and intentions for the course. As K.S. Desikachar said, “Yoga is the practice of observing yourself without judgment.”

Attend as many yoga classes with different teachers as you can. Make notes on what they well, you would do differently, class reactions to the sequence, etc? Start making a wish list of your ideal yoga class; who are your students, what is your relationship to them, theirs with each other, what unique or special gift would you bestow on them? Immerse yourself in the student experience, and then reflect on how it feels to be on the other side. Begin by imagining you are a fully qualified YTT, as the course dates get nearer, start believing it, as very soon your dream will come true.

I met with yoga teacher friends, before during and after my YTT. A friendly chat over a pot of tea or coffee with someone who has completed the course is a wonderful way to prepare.  We have all been there and will understand your questions, moments of self-doubt and anticipation. You think of these meet-ups as mini-mentoring sessions. In fact, you might even seek out a mentor for support. Some yoga teachers welcome trainees into the studio to observe or assist with demonstrations.

It is never too early to begin thinking about and taking steps towards teaching your first class. Many studios hire their trainees as teachers. If that is your plan, then you will want to shine in every class and assessment. Equally important are references, so even if you are not planning on teaching with your trainer, they are a valuable resource for future testimonials and referrals. If you plan to open your own studio or business, make sure that the business side of yoga will be covered fully during the training. YTT is also a good time to develop a network of yoga teachers and trainers, so be sure to take advantage of the opportu ity to exchange contact details.

Your yoga journey begins on the first day of your YTT. In this regard, the length of your practice and level of ability does not really matter. YTT is a mind blowing, life changing experience. You will begin to see and experience the world with new eyes. It is a magical time, so be open to all possibilities and adjustments. They are all part of the ultimate yogic life. Enjoy it and have some fun on the way.

One final piece of advice, Sutra 1.1 says “Yoga begins Now”. That’s right, there is no right time, and there is only the now. So be present in your life and jump right into your course, making that leap into the void of unknowing without fear. You will be on this amazing journey with like-minded people who will share similar dreams and trepidations. After all, The practice of yoga makes you ready for anything.

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at https://www.facebook.com/brendahamletyoga

Decide on your peak pose for your class that reflects a chosen theme and/or anatomical focus. Track the pose back to its foundations; what do each of the muscle groups need to do to create that pose. Make a list of all basic poses which work towards that goal to lengthen, contract or strengthen. Look at your pool of poses and chose two or three that have similar foundations. For example, Warrior two, extended side angle  and bound side angle are phases of progression leading to peak pose Visvamitrasana.

Consider common limitations such as tight hamstrings, shoulders, hips. To include students with these issues, make note of some modifications for each pose. Then go back and think of variations to help challenge your more experienced students.

Terms such as beginner or advanced can hinder some students progress. Instead chose language that helps each student to be where they are in that practice. For example, if you have a headstand practice, in the center of the room, you may move into headstand now. Everyone else please remain in child pose, the first phase, or follow my cues into half headstand.

Start off by introducing the focus of the class and the peak pose with some warm up poses that stretch and warm-the muscles. Gradually move onto poses which increase in difficulty, engaging the muscle groups and parts of the body needed to achieve the peak pose. For example moving from child to cat-cow to standing on one knee to low lunge…modifications variations might include hands on blocks, knee on blanket, a bolster under knee. Possible variations offered, hands in prayer, raised, palm together, toe tucked, flat, hips forward, arched back. To lizard building towards a hip opener such as

Write out several versions of your Yoga sequence. Then get out your mat and try them. Determine which sequence best open the hamstrings for splits, engages the abs for boat pose or prepares the shoulders for crow.  Afterwards, select poses which best counter – undo or resolve the pose. Then stick to it, offering modifications and variations as needed for each student, but NEVER CHANGE THE SEQUENCE.

Save your work.  Don’t try to re-invent the wheel every day. Instead try creating a monthly cycle around a series of peak poses or simply vary the sequences as needed for new themes or classes. Stick to the same format, for example, I aways begin with breathing and stretching, building a progression of asanas to the peak pose, followed by counter poses and seated asanas leading to inversions or  meditation or relaxation.

To get creative while planning Yoga sequencing, think of the class as a story,. In fact many yoga teachers read yoga stories, inspiration quotes even poems at certain points in the class. This works particularly well in Yin Yoga, where students may find it challenging to hold a pose for five minutes or longer. Another tried and true method is journaling or brain storming. Simply write down all your favorite poses and then reflect on the connections. What story do they tell ?  How could you recreate that experience for your students using music, asanas, visual cues? Finally create some note cards – each with a peak pose and the foundation and progression poses needed to get there. Have these at hand when planning your sequence. As you go, add quotes or stories to each card, soon your sequence will make itself known to you.

Brenda Hamlet is a RYT 200 yoga teacher and journalist. More information about Brenda can be found at https://www.facebook.com/brendahamletyoga

A strong vinyasa or power yoga class provides challenges equal to that of body building or cross fit training. These classes emphasise poses that use the same groups of muscles used in push-ups and squats. Most will mix it up with arm balances to increase upper body strength, toning and sculpting arms and back muscles at the same time.

In yoga, the pelvis is the central pivot for extreme bending of the legs, spine and torso. Most men are tight in the hips, hamstrings and shoulders. This is especially true for those who spend long hours seated at computers. A regular yoga practice enables a larger range of motion and joint play with poses that open joints and gently stretch tendons. This helps to reduce injury to those vulnerable areas.

Yoga is a stress management tool: When practicing yoga, you are literally unwinding taut muscles releasing emotional tension and easing tightness in the body. In turn the body begins producing more endorphins, natural opiates that relieve stress and boost your mood. Recent medical and scientific studies have also reported that a regular yoga practice lowers the levels of cortisol; the stress hormone that contributes to belly fat.

A regular yoga practice boosts cardio vascular, respiratory and digestive system; prevents injures. Exercise boosts the levels of oxygen and nutrients going to your tissues, fuelling the burning of oxygen and glucose that produces energy and powers every muscle movement. Most people breathe tooshallowly. Yoga breathing techniques helps to improve respiration, enhancing lung capacity and stimulating calmness in mind and body.

If you are new to yoga, it is best to take a class at your local gym or fitness centre. These classes are aimed at fitness enthusiasts, typically men who have never practiced yoga. These classes will have an athletic emphasis and male-centric approach. Though most yoga studios will aim to cater for all levels and body types, 70% of their cliental are women. So try to book into a class with a male yoga teacher, or better yet try one of the new online yoga classes for men such as yogaformen.com, brogayoga.com and manflowyoga.com