Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans
Easy Beginner Yoga Sequence: Yoga Poses Against The Wall For Raw Beginner
Balance, flexibility, strength, and endurance are not the words you want to use with raw beginners to yoga. Instead, yoga teachers can talk about connections, self-confidence, acceptance, love and respect as the new students move from one posture to another. Making the class creative by adding modifications, adjustments, etc., to the basic yoga poses can bring in more than required benefits to the students.
In the day to day activities (for both working and non-working) of the students, the body endlessly works hard balancing to support the mind that is thinking non-stop. The energy that the body needs at such times is higher than what it can give, and hence at times it just can't fight anymore. At times like these practicing yoga in a more meaningful way that only connects you to the breathing process, is most welcome.
In the give yoga sequence the yoga poses are done using the wall to encourage students to be relaxed while connecting to their body and it's limitations. The connection to the breath go hand in hand, and that helps them to go slow and deep as they love, respect, and accept their body.
Easy Beginner Yoga Sequence: Yoga Poses Against The Wall For Raw Beginners: Yoga Poses, Cues, Steps, and Breathing instructions
Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues.
Learn more at www.tummee.com
A. The standing yoga poses are all done either facing the wall or standing with the back to the wall.
B. The choice of using the wall is optional. The yoga poses that may not require the wall can be done few feet away from the wall or with the side facing the wall.
C. The use of the wall is only to support the body and give confidence during the initial yoga sessions. Once students get comfortable with their own body after understanding it, then practicing the poses even without the wall is accepted.
D. Allow the students to decide when they are ready for the same, but encouraging them to try the poses without the wall is a great way to boost their confidence.
E. The idea of the following yoga poses whether standing or seated is not to make a perfect posture, but to connect with the stretch of the respective muscles, and to encourage breathing deep with connections.
F. Awareness of the body and breath should be emphasized all through out the session.
A. Stand with the back to the wall, ensuring the feet are few inches away from the wall.
B. Standing too close to the wall (back of the heels touching the wall) may not bring proper balance, and one may find it irritating to rest the entire back body on the wall.
C. Close the eyes (optional), and begin to connect to the breathing pattern that is currently happening. Don't make efforts to breath, just be aware of the breath.
D. Stay connected to the current breathing for about 1 minute. Then gradually take the breathing under your control. Focus on the inhalation first for about 6 breaths by just feeling the body expand for 6 deep and long breaths.
E. Then move the attention towards the exhalation. Focus on the exhalation for about 6 breaths.
F. Next, focus on both the inhalation and exhalation for 6 breaths. Feel the breath at the tips of the nostrils, feel the breath fill up in the abdomen, feel the breath at the tips of the nostrils as it comes out. Make this deep connections to the breathing pattern for a full 6 long breaths of both inhalation and exhalation.
G. Once done, rub your palms generating heat and place the palms on your eyes as you take a deep breath. Repeat this for about 3 times.
H. Without this connection even with long hours of yoga session, you will not feel energized and yet relaxed. Hence, connecting to the most beautiful thing like the breath is the first step towards healing your own body.
A. Turn around and face the wall, standing few feet away (based on level of comfort).
B. Placing the hands on the wall (with elbows bent), keep the palms on the wall at shoulder level resting all the four corners of the palm.
C. With inhalation come to balance the body on all the ten toes. Exhale and come down with the foot to rest the heels back on the ground.
D. Again, inhale and raise the foot and balance on the toes, as you press all the ten toes, including the last little toe. Build that awareness and feel all the ten toes touch the ground. Make that effort to connect to the sensation of all the ten toes, and back again on the heels.
E. Repeat this up and down movement of the feet for about 8 times as you use the wall to support. While doing this don't gaze at the feet below, but look at the wall in front of you.
F. Release and stand to relax in Mountain Pose in front of the wall and connect to the breathing.