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From Effort to Ease

A class for channeling stress into deep relaxation.

The following class is designed to channel nervous energy, anger, or tension into focused effort. Following this sustained effort, the class transitions into a deeply relaxing sequence. Use this class plan when you (or your students) are charged up and in need of a outlet.

OPENING PRACTICES

  • General energy release. Stand up and shake the whole body. Or, swing the body up and down or side to side. It looks silly but it works.

  • Breathing kriyas. Breathing kriyas often include mudra (hand positions) or arm vinyasas (such raising and lowering the arms with the breath, or swinging the arms forward and back). The breath of fire is also considered a breathing kriya. Consider starting with breath of fire and transitioning into a slower, steadier, deeper ujayi breath. The intention of these opening breathing practices is to create a clear focus and a powerful breath.  Emphasize the action of the core/abdominal area during each breath.

  • Abdominal kriyas. There are many yoga kriyas that resemble "traditional" abdominal exercises and Pilates exercises. Practice a few here, or consider moving in and out of navasana with the breath. 

  • 5 minute downward facing dog (shorter or longer, depending on the students' endurance - choose a time that will challenge your students). Don't talk to your student too much during this time - walk around the room giving light physical adjustments. Let students focus on their breath.

  • Sun salutations.

ARM BALANCES 

Jump right into some nice, effortful arm balances. Start basic and move towards more difficult. You can finish this section with handstand or forearm balance (don't begin with inverted arm balances - the heart rate may be too high after sun salutations to go upside down). 

In between arm balances, you can include standing poses and stretches that prepare for arm balances that require more flexibility or preparation. Here's an example of a sequence that works well in this part of class:

  • Utkatasana (fierce pose/chair pose).

  • Bakasansa (crow pose).

  • Twisting utkatasana.

  • Twisting bakasana.

STANDING BALANCES

Move into some standing balances, again working from simple (like tree pose) to complicated (like big toe series). Include stretching standing poses to prepare for more challenging standing balances (like standing split).

ACTIVE BACKBENDS

Move towards upward-facing bow.  Include whatever preparatory poses necessary (such as locust pose, bow pose, or camel pose) - depending on which poses you have already done, you may need a little or a lot of preparation.

Practice upward facing bow 3 times, 5-10 breaths each time. Ask your students to choose a specific intention or dedication for each round of the pose. For example, practice the pose for 1) a personal goal; 2) a person you care about; 3) the benefit of all people.  

RECOVERY/COUNTERPOSING

Take some time (about 5 minutes) to let students move through some self-guided counterposing and recovery. You might suggest simple reclining twist, knees to chest, and seated forward fold. 

FORWARD BENDING/HIP OPENING

Choose a sequence of forward folds and hip openers that can be comfortably held for several minutes each (choose poses that your students will not have to struggle to enter and hold). For example:

  • Janu sirsasana.

  • Paschimottonasana.

  • Baddha konasana.

  • Pigeon pose.

  • Supta baddha konasana.

  • Other reclining leg stretches.

During this sequence, invite students to focus on their breath and close their eyes. Direct their attention to their internal experience. Don't overinstruct this part of class. Give students gentle physical adjustments. 

If you use music in class, this is a good time to put on repetitive, soothing music or chanting.

INVERSIONS

Guide students through a shoulderstand cycle, or invite students to guide themselves through an inversions practice. Give students the choice to practice restorative alternatives to inversions (such as legs up the wall).

CLOSING PRACTICES

  • Self-guided practice - let students spend a few minutes completing their practice in any way that feels good.

  • A guided relaxation practice (for example, take students through progressive muscle relaxation or yoga nidra).

  • Savasana.

  • Final meditation and dedication of the practice.

Also, try the Effort to Ease breathing exercise to begin or end this practice.

Try this sequence out yourself - include it in your personal practice before you try it on your students. 

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