IYTTP | Module - III | Course Planning | Session - 14

Discussion on Yoga Postures and Course Structure

Overview of the Session

• The session begins with a reference to previous discussions and preparations for the course, emphasizing the need for collaboration among participants.

• Participants are encouraged to share any changes or modifications they would like to see in the course structure, highlighting an interactive approach.

Review of Previous Class

• A recap of postures discussed in the last session includes Tadasana, Virabhadrasana, Paschimottanasana, and others leading up to Sarvangasana. Each posture is linked to its healing sequence.

• The instructor checks if all participants are comfortable with the flow of postures and addresses any clarity issues regarding their execution.

Structuring the Program

• There is a focus on how to build a program around Sarvangasana as a starting posture while considering necessary adjustments based on participant feedback. Suggestions for rest periods before and after certain poses are also discussed.

• The importance of counter-postures is emphasized; participants are prompted to think critically about when these should be integrated into their practice sequences.

Addressing Counter-Postures

• Discussion revolves around integrating counter-postures effectively within sequences, particularly after dynamic poses like Apanasana and Prasarita Padottanasana. The instructor stresses that proper timing is crucial for effective practice.

• Participants are reminded that rest is essential both before and after static postures such as Sarvangasana to prevent strain and facilitate recovery. This highlights an understanding of body mechanics during yoga practice.

Preparing for Inversions

• The conversation shifts towards preparing students for inversions by ensuring they have adequate strength in shoulders, arms, upper back, and lower back through preparatory poses like Adho Mukha Svanasana (Downward Dog). This preparation aims at enhancing safety during inversions.

• Emphasis is placed on Trikonasana (Triangle Pose) as a vital preparatory pose that aids in neck alignment during inversions, reinforcing its significance in building foundational strength needed for more advanced postures later on in training sessions.

Understanding Neck and Spine Strength in Yoga

Importance of Neck Positioning

• Emphasizes the need to maintain a steady head position during poses like Trikonasana, which aids in preparing for an emergence.

• Highlights that proper neck alignment contributes to spinal health and overall body strength.

Role of Shoulders and Spine

• Discusses how shoulder positioning affects the entire spine, linking it to the practice of Dwi Pada Pitham.

• Mentions that maintaining awareness of neck posture is crucial as it serves a similar function to Sarvangasana by supporting body weight.

Strengthening the Neck

• Clarifies that strengthening the neck is essential for holding poses against gravity, particularly in Trikonasana.

• Compares neck strength with body weight distribution towards shoulders, emphasizing its importance in yoga practice.

Sequence and Breath Control

• Suggests interchangeable sequences between Dwi Pada Pitham and Urdhva Prasarita, allowing flexibility in practice.

• Recommends practicing breath control by gradually increasing hold times during poses for better stability.

Preparation for Advanced Poses

• Introduces a sequence involving Urdhva Prasarita leading into Apanasana as preparation for Sarvangasana.

• Stresses the importance of mastering each pose separately to fully experience their intensity before combining them.

Building Towards Sarvangasana

Structuring Practice Sessions

• Outlines a structured sequence starting from seated breathing exercises through various standing poses leading up to Sarvangasana.

• Advises on maintaining positions like Adho Mukha Svanasana while incorporating dynamic movements for effective transitions.

Counterposes and Resting Techniques

• Emphasizes the necessity of counterposes such as Apanasana after performing Sarvangasana to ensure balance within practice.

• Discusses using Bhujangasana as a counterpose following Apanasana, highlighting its role in restoring energy post-practice.

Managing Rest Periods

• Suggestion not to over-rest between poses; brief rests are sufficient unless students require more time.

Assignments and Observations

Practical Assignments

• Announces an upcoming assignment focused on observing class structures and understanding pose classifications.

Class Observation Goals

• Encourages participants to mimic their practice classes by identifying poses, noting their classifications, and understanding their functional applications.

Practice Class Overview

Introduction to the Practice Class

• The practice class will commence soon, and participants are advised to wait for a detailed message regarding its structure.

• Clarification is provided that there are different types of classes: mental and asana practice classes. This week does not include a practice class.

Observations and Assignments

• Participants are encouraged to observe the upcoming practice class closely, noting how each poster functions within their learning process.

• After attending the class, students must identify posters, classify them, and document observations on modifications made during practice.

Assignments and Techniques

Short Assignment Details

• A short assignment will be given post-practice; students should prepare by understanding reference postures and identifying areas of work such as flexibility and strength.

Drawing Techniques

• Students are instructed to draw various body parts (head, neck, shoulders, etc.) in relation to their posture practices.

• Emphasis is placed on maintaining proper form while transitioning between poses like Dandasana and others.

Posture Classification

Understanding Posture Types

• The classification of postures includes seated symmetrical positions reached through inhalation.

• Reference postures such as Prasarita Padottanasana are discussed alongside counter-postures like Paschimottanasana.

Flexibility vs Strength

• Discussion revolves around the need for both flexibility in hips and strength in legs when performing various poses effectively.

Preparatory Postures

Identifying Needs in Practice

• Focus shifts to preparatory postures necessary for effective execution of advanced poses.

• Importance of hip flexibility is reiterated; it allows for better leg positioning during practices.

Final Thoughts on Strength Requirements

• Both flexibility and strength are essential for transitioning into and out of postures successfully.

Conclusion on Practice Areas

Summary of Key Points

• Flexibility in hips is crucial; however, back flexibility also plays a significant role in achieving proper posture alignment.

Next Steps in Learning

• Preparatory postures will be further explored with an emphasis on understanding their roles within broader yoga practices.

Understanding Counter Postures in Yoga

Importance of Counter Postures

• Discussion on the significance of counter postures, particularly how they relate to the "Pashchimottanasana" (seated forward bend) and its simplicity compared to other poses.

• Emphasis on teaching counter postures first in a course, highlighting their foundational role in yoga practice.

Sequence Planning for Classes

• Mention of writing down specific asanas like "Trikonasana" (triangle pose) and exploring different planes of movement beyond standing positions.

• Introduction of various asanas such as "Virabhadrasana" (warrior pose), which provide good stretches and serve as milestones in practice.

Dynamic vs. Static Poses

• Explanation of dynamic versus static postures, with a focus on preparation needed for poses like "Chaturanga Dandasana" compared to seated poses.

• Clarification that certain poses may not be necessary for every class, especially when focusing on back work.

Class Structure and Focus Areas

• Discussion about including only useful postures for target areas during classes while maintaining flexibility in approach.

• Acknowledgment that adding extra poses can be beneficial if done thoughtfully without overwhelming students.

Homework and Future Planning

• Encouragement to plan future classes around essential postures needed for "Upavistha Konasana" (seated wide-angle forward bend).

• Reminder to ensure that students are not overloaded with too many new concepts at once, promoting gradual learning through familiarization with key poses.