ytt courage flow

Table of Contents

Class Details

Type of Class Vinyasa
Intention Courage
Props Blocks
Length 60 mins
Music Yoga - 60 - Instrumental
  Love. (chakra flow)
  Gold

1. Ground: Welcome / Centering / Opening Asana

Instructor: Cathie
Introduce Theme with your own creative language about courage
Start in Virasana / Vajrasana (Hero's pose) (Breath Awareness)

2. Flow: Warming Poses, Sun Salutations, Linking Breath with Movement

Instructor: Sowmya
Move From Virasana to Table top
Cat Cow > Sunbird Variations (Bird Dog) - BOTH SIDES
Adho Mukha Svanasana (Down Dog)
one legged down dog > Anjenyasana (both sides)
end in Down Dog > Walk to Front

3. Strengthen: Standing Pose Sequences

Instructor: Jonas
Surya A 3x (end in 3rd DD)
Virabhadrasana I (Warrior I)
Humble Warrior
Parvottanasana (Pyramid)
Vinyasa - 2nd side
Vinyasa - option for wild thing
Virabhadrasana II (Warrior II)
Parsvakonsana (Extended Side Angle)
Reverse Warrior
Vinyasa - 2nd side
Vinyasa
return to front of mat
Utkatasana Variations (Chair Pose)

4. Expand: Balance Poses

Instructor: Melanie
Duration: 5 mins 33 secs
Warrior 3 > Garudasana (Eagle Pose)
2nd side

5. Express: Heart Openers

Instructor: Sahar
Salabasana variations (locust pose)
Danurasana (bow pose)
Core Refinement: forearm plank

6. Integrate: Twists, Seated Hip Openers, Forward Folds

Instructor: Ryan
back to virasana - option for full expression
supine twist - teacher's choice > supine gomukhasana (supine cow face)
Ananda Balasana (happy baby)

7. Surrender: Final Pranayama

Instructor: Cathie

savasana should be 10% of class time

Viloma I - interrupted inhale
savasana

Strengthen: Standing Pose Sequences: In Depth

Before we continue, We're going to spend a few moments in Mountain Pose, or Tadasana. Perhaps you close your eyes, or find a gentle gaze.

Tadasana may seem like a simple and static pose, but it's the foundation of all standing postures. In this pose, we find balance, stability, and strength.

As we stand here, we are setting the stage for our next sequence of postures, engage your core and lift your chest. Feel the stability and strength in your legs, as if you are a mountain rooted to the ground.

Tadasana is also a great time to cultivate courage. It takes courage to stand tall and confident, even when we're feeling uncertain or vulnerable. So as you stand here in Tadasana, take a moment to tap into your inner strength and courage. Know that you are capable and strong, and have the courage within you to face any challenges that come your way.

Let's take a few deep breaths, finding stability, strength, and courage in each breath.

Deep Breath In, Deep Breath Out, Deep Inhale, Deep Exhale

blink your eyes open

Surya Namaskar A

from Tadasana

  • Inhale arms overhead
    • ground down through your feet
    • reach up through your arms
    • relaxing your shoulders down
    • core engaged
    • inhale lengthen your spine
  • exhale fold
    • reaching for blocks or the ground
      • slight bend in the knees (modification)
    • crown of the head drops down
    • (letting your neck and shoulders go, releasing any tension)
  • inhale halfway lift
    • crown reaches towards the front of the room
    • hands to the floor, blocks, or your shins
    • extend your spine long
    • gaze travels to the floor
    • inhale one more time
  • exhale Chaturanga
  • inhale up-dog
    • knees and hips off the mat
    • heart shines forward
  • exhale down-dog
    • plant your heels
    • work your shoulder blades back and down
    • and shoulders away from your ears
    • tailbone towards the sky
    • Additional cues
      • feeling the stretch along your entire backbody
      • maybe you take a moment to walk out your dog
      • or take any other small movements that feels good for you
    • pointing your forefinger towards the front of your mat <- don't say
  • inhale high on your toes
  • exhale move to the front of your mat
  • inhale half lift
  • exhale fold

  • inhale hands overhead

Warrior I (Virabhadrasana I)

from down dog

  • inhale right/left leg up
  • exhale step your foot between your hands
  • spiraling your back heal down
  • pointing your foot at a 45 degree angle
  • inhale your hands overhead
  • Warrior I
  • additional alignment cues
    • deep bend in your front knee
    • hips parallel to the front of your mat
    • shoulders blades back and down
    • press out through the outer edge of your back foot

Humble Warrior

  • clasp your hands behind your back
  • introduce a slight arch in your back
  • engage the core
  • inhale find length in your spine
  • exhale hinge at the hips, guiding your torso beside your front leg
  • crown of the head travels to the mat
  • gaze towards your back foot
  • lift your hands over your head, or to the front of your mat
  • Humble Warrior
  • Additional Cues
    • keep the deep bend in your knee
    • try not to rest your torso on your thigh

to exit

  • engage through the core
  • inhale rise up, extend hands overhead
  • Warrior I

Pyramid (Parvottanasana)

  • shorten your stance
  • bring your hands to your hips
  • straighten through the front leg
  • bring a slight arch in your back
  • inhale gaze travels up
  • exhale fold over your front leg
  • your hands finding the ground or blocks
  • Pyramid
  • Additional Cues
    • for a balance challenge you can stack your hands on your sacrum
    • press your left/right hip forward, pulling your right/left hip back

exiting to Vinyasa

  • plant your hands and flow, meeting in down dog

2nd side,…

  • plant your hands and flow, meeting in down dog

Wild-thing

from down dog

  • inhale your right/left leg up
  • exhale bend your knee, stack your hips
  • option for wild-thing, dropping your right/left foot behind you keeping the left/right leg straight
  • right/left hand and gaze travels to the front of mat
  • Wild-thing

to exit

  • inhale, raise your right/left leg back behind you, three legged dog

Warrior II (Virabhadrasana II)

from three legged dog

  • exhale step your foot between your hands
  • inhale, spiral your back heel down parallel with the short edge of your mat
  • cartwheel your hands up
  • reach through both arms
  • gaze travels just over your front fingertips
  • Warrior II
  • additional cues
    • front knee stacked over front ankle
    • distribute weight evenly between both legs
    • press down through the outer edge of your back foot
    • crown of head over pelvis
    • shoulders over hips

Extended Side Angle (Parsvakonsana)

from Warrior II

  • exhale your right/left elbow to your right/left inner thigh
  • bottom hand can reach towards the ground or a block
  • left hand reaches toward the front of the mat
    • or alternatively to the sky if that is uncomfortable on your shoulders
  • torso open towards the ceiling
  • gaze travels upward
  • additional cues
    • roll right/left ribs under, shining your heart to the sky

to exit, going straight to Reverse Warrior

Reverse Warrior

this is a side-bend

from Extended Side angle

  • inhale, reverse warrior
  • left/right hand down, right/left hand up palm to the back

exiting to Vinyasa

  • cartwheel your hands down and flow, meeting in down dog

2nd side,…

  • cartwheel your hands down and flow, meeting in down dog
  • inhale, high on your toes
  • make your way to the front of your mat
  • inhale, half lift
  • exhale fold
  • inhale rise

Chair

from tall mountain

  • exhale chair
    • bend your knees, drop your booty
  • addtional cues
    • weight in your heels (so that you are able to wiggle your toes)
    • neutral spine
    • drop your tailbone straight to the ground
    • knit your ribs together
    • maybe you sit a little deeper