This was such a fun class to teach, because I switched the “regular” flow of class around. We started the flow completely different than most classes.
I’m not big on sharing my sequences because I think you can add any sequence to a great theme. My themes always end up with a question at the end of class, a chance to practice Svadhyaya – self study. However, I’m going to share the sequence for this one because it was truly Something Different.
Something Different
We started with a nice seated warm up, focusing on hamstring stretches because Dancer Pose was my peak pose. After Sun Salutations, from Downward Facing Dog …
Walk hands backward to Forward Fold. Reverse Swan Dive to Upward Salute. Sit into Chair Pose at the back of the mat. Usually in a flow we’re moving forward, at the top of our mats – definitely not starting at the back. As the flow progresses this chair evolved into Single Leg Chair Pose.
Swan Dive down to Forward Fold, walk to High Plank moving to the top of mat. Lower to Chaturanga Dandasana & hold for an extra breath! Then release down completely. Belly to mat, release. Half Bow Pose right leg. (Turn this into a Full Bow Pose option after Half has been stretched on both sides).
Push up to Plank, knee to elbows for Hurdler Prep. (Floating the last time thru) Back to Downward Facing Dog. Walk or jump up to Forward Fold top of mat.
Finish the flow at the top of the mat. Reverse Swan Dive up again, Curtsy Squat or Shiva Squat depending on if you have students who don’t like balance. Eventually – this turns into Dancer Pose. So there are 3 options here for everyone in the room! Curtsy, Shiva, Dancer and that’s beautiful they have choices because we’ve warmed up quads with seated stretches and that Half Bow!
Pull the left knee up to Stork, send it back for High Crescent. Turn to Warrior II, Side Angle, Reverse Warrior. Cartwheel back down to Plank and Vinyasa Flow! This is the familiar – what’s always done in flows, so it’s comfortable to end with the familiar!
I love that this flow starts at the back of mat, incorporates an extra breath in Chaturanga, offers a great heart opener with Bow – on the floor instead of finishing a flow and then getting down to do Bow. The choice of floating into Hurdler all before we get to one standing Warrior! This truly is Something Different! I’ve mentioned the 3 options for balance. And another Plank to Chaturanga arm burner at the end! Fun Fun Fun!
Most importantly, the question I ask before Savasana … the time for a little self-study after the body has done all the work: “How did it feel to do something different and realize you can still find your way?”
Chef’s kiss friend – that’s a great class. Don’t forget to remind them, “Something Different walk back”, or “something different – another Plank here”, etc. Different does not mean bad, it just means different!
from my mat to yours ~
Stef
Looking for more themes? Check out a few I’ve shared: Teach This Theme