Mandala Flow Yoga Sequence

As yoga teachers, we can get pretty burned out teaching the same flow over and over again. I mean, seriously, how many sun salutations can we teach in a day???? 

Our students can feel pretty burned out as well. Often, I see my students “going through the motions” rather than actually taking the time to mindfully move.

This Mandala Flow is super fun and breaks the rut for teachers and students!

HOW TO TEACH

This is a powerful sequence that you can teach as quickly or as slowly as you’d like.

I typically work through the full mandala (both sides) slowly the first round. This allows the students to learn what we’re doing, deepen into the poses and I can cue the kośa allowing them to experience more mental and emotional benefits (see below).

On the second round, we move faster, with our breath (see cues below). We may go through it 1-3 times depending on how everyone is feeling.

This sequence is challenging and powerful, not only for your students but for you as a teacher.

I usually demo while I teach this sequence to keep my Right and Left sides straight. On the first round, as you demo, move around the room so the class can see you. For example, if you ask your students to face the side wall, then you move to the side wall so they can see the next few moves. When they face the back wall, move to the back wall so they can see the form for a Warrior III.

On the faster rounds, you won’t have time to move around the room so keep it easy and demo and cue from the front of your mat. Make sure to keep your Right and Left sides straight!

MAKE IT YOUR OWN

Change up this mandala flow to make it your own. Sometimes, I add a Goddess pose instead of Wide Leg Forward Fold. Sometimes, I add a Balancing Half Moon or Warrior III squats to increase the intensity. The options are endless! Just make sure your sequence creates a circle around the mat.
When you teach this sequence in your next class, tell me how much your students love it by tagging me on Instagram! Have fun ya’ll!

As yoga teachers, we can get burned out teaching the same flow over and over again. This super fun Mandala Flow breaks the rut for teachers and students!

CUES WITH BREATH

*note: This is just an example. Feel free to move and cue with your own breath.

Mountain Pose

Inhale arms above head

Exhale Forward Fold

Inhale Half Lift

Exhale Forward Fold

Inhale step left leg back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale twist to the right, exhale fold

Inhale twist to the left, exhale fold

Inhale rise up

Exhale twist to the back of your mat

Inhale arms up

Exhale Left High Lunge

Inhale fully

Exhale hands to heart

Inhale lift the back leg off the ground

Exhale Warrior III

Inhale fully

Exhale Forward Fold

Inhale step left leg straight back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale rise up

Exhale twist to the front of your mat

Inhale Left Warrior II, exhale pause

Inhale Reverse Warrior II

Exhale flow through a vinyasa

Repeat on the other side

CUING THROUGH THE KOŚA’S

Allow your students to move beyond the poses and into the mental and emotional aspects of the practice by cuing through the kośa’s. Click here to learn about the kośa’s.

  • I love teaching this sequence because it allows the students to experience a change in perception. Have they ever noticed the back wall? What else are they missing in life that is “right behind them?”
  • People in the back row suddenly get to experience life in the front row (and your front row people learn about life in the back). Encourage your students to think about other areas of their life where they may need a change in perspective.
  • When your students turn to face the back wall, challenge them to listen to your cues rather than watch your demo. Ask them questions about how well they listen in life. Can they hear the cues or are they easily distracted?
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YTOC Holiday Party

GET YOUR JINGLE ON!!!
YTOC CHRISTMAS POTLUCK
DON’T MISS THIS OPPORTUNITY TO SHARE YOUR CHRISTMAS SPIRIT WITH FELLOW YOGA TEACHERS!!
WHEN: SATURDAY, DEC. 15 6:00 P.M.
WHERE: 13501 W. 25th AVE., GOLDEN, CO 80401

Seeing and Understanding from the Base with STEPHANIE QUIRK

THE CORE
The Base
The Spine
The Lower Back
This 4-Day Course is one part of an ongoing series of 7 study modules intended to introduce to Certified Iyengar Yoga Teachers (of all levels) some basic adaptations that will assist the students who attend their classes with commonly occurring problems and conditions.

Experienced intermediate students are invited and encouraged to attend Day 1 or Days 1 and 2. Day 1 is a prerequisite for Day 2. Single session attendance is not allowed.

The study begins at the already established base of the teacher’s practice. Teachers are then shown how those practiced asanas are linked to modifications that will assist their students.

The emphasis is on the teacher learning the asana from the inside out, recognising what is the experienced feel in tone, intensity and form, as well as elemental changes of gravity, balance, space, movement and stability according to the arrangement and adaptation of each asana.

Each 4-day subject specific course is an independent individual module within the seven part series.
Seven Subject Topics:
The Karmendriyas (parts 1 and 2), The Core, The Energetic Embodiment (parts 1 and 2), Systemic Imbalances, Listening/Seeing/Realizing

Prior attendance at a previous subject course or workshop is NOT required. However, participation in all 4 days of any separate subject topic is a requirement for CIYTs. The extent of the subject studied is appropriate for the certified teacher who is looking for solutions to the common difficulties and obstacles that many of their students face.

Day 1 Attendance by Experienced Intermediate Students $110

Days 1 and 2 Attendance by Experienced Intermediate Students $220

Days 1-4 Attendace of 4-Day Course by CIYTs $440

 
Day 1 Morning Session  with Stephany Quirk
Sat Date: 5/12/2018 From: 10:00 am – 1:00 pm
Day 1 begins the initial stage of study, observation and investigation of The Core through asanas taught in a general class. Here Stephanie will be showing and revealing aspects that are relevant to the subject of The Core: the base, spine, lower back.
Day 1 is open to experienced students as well as Certified Iyengar Yoga Teachers.
Day 1 Afternoon Session  with Stephanie Quirk
Sat Date: 5/12/2018 From: 3:00 pm – 5:30 pm
Day 1 begins the initial stage of study, observation and investigation of The Core through asanas taught in a general class. Here Stephanie will be showing and revealing aspects that are relevant to the subject of The Core: the base, spine, lower back.
Day 1 is open to experienced students as well as Certified Iyengar Yoga Teachers.
Day 2 Morning Session  with Stephanie Quirk
Sun Date: 5/13/2018 From: 10:00 am – 1:00 pm
The work commenced on day 1 continues in the 2nd morning session.
Day 2 is open to experienced students who attended Day 1 and to Certified Iyengar Yoga Teachers attending Days 1-4.
Day 2 Afternoon Session  with Stephanie Quirk
Sun Date: 5/13/2018 From: 3:00 pm – 5:30 pm
In the afternoon Stephanie will begin the very important aspect of observation.
Day 2 is open to experienced students who attended Day 1 and to Certified Iyengar Yoga Teachers attending Days 1-4.
Day 3 Morning Session  with Stephanie Quirk
Mon Date: 5/14/2018 From: 10:00 am – 1:00 pm
In Day 3 course participants will be learning more specific adjustments and adaptations for their students who require
help and are attending their yoga classes. Adjustments can be carried out for a variety of reasons; to enable, correct, and to educate the student, so that the pose works more directly for them.
Day 3 is open to Certified Iyengar Yoga Teachers attending Days 1-4.
Day 3 Afternoon Session  with Stephanie Quirk
Mon Date: 5/14/2018 From: 3:00 pm – 5:30 pm
In Day 3 course participants will be learning more specific adjustments and adaptations for their students who require
help and are attending their yoga classes. Adjustments can be carried out for a variety of reasons; to enable, correct, and to educate the student, so that the pose works more directly for them.
Day 3 is open to Certified Iyengar Yoga Teachers attending Days 1-4.
Day 4 Morning Session  with Stephanie Quirk
Tue Date: 5/15/2018 From: 10:00 am – 1:00 pm
Adjustments and adaptations continue throughout day 4. During days 2 & 3 running parallel to adjustments and adaptations is the introduction to understanding the purpose and correct usage of props. Props, as with adaptations, can be for enabling, correcting and educating. Props can alleviate situations difficult to bear as well as provide a portal for the student to understand their inner body.
Day 4 is open to Certified Iyengar Yoga Teachers attending Days 1-4.
Day 4 Afternoon Session  with Stephanie Quirk
Tue Date: 5/15/2018 From: 3:00 pm – 5:30 pm
Adjustments and adaptations continue on day 4. During days 2 & 3 running parallel to adjustments and adaptations is the introduction to understanding the purpose and correct usage of props. Props, as with adaptations, can be for enabling, correcting and educating. Props can alleviate situations difficult to bear as well as provide a portal for the student to understand their inner body.
Day 4 is open to Certified Iyengar Yoga Teachers attending Days 1-4.

Introduction to Jyotisha as a Tool for Self-Awareness

This workshop will usher participants toward a practical understanding of how Jyotisha, Vedic astrology, can be used as a means of self-realization.

Kerry Shamblin will introduce the basic concepts of jyotisha to provide a foundation from which students can begin to access the wisdom that comes through jyotisha, the science of light. Then, she will lead the group through the exercise of drawing out the birth chart to read and interpret an individual’s karmic map.

See more information and register here:
http://events.r20.constantcontact.com/register/event?oeidk=a07ef9kqvagdaf80782&llr=ovhjdadab

Spring Cleanse Workshop

In this enlightening workshop, physically detoxify in an invigorating asana practice, learn purifying pranayama practices, and experience firsthand a number of ancient techniques for cleaning the self from the inside out called sat-kriyas. The workshop will also include time for reflection and a short talk on organization and keeping your home or office free of clutter.

Sound Healing Concert with Claudia Ingraham

Saturday, January 6,  6:30-8:00 – $25

Preregistration Required

Bring a Pillow and a Blanket for comfort!

Join Claudia for this amazing Tibetan Bowl Sound Concert with guided meditation.   Relax, balance and heal as the sounds of these remarkable instruments vibrate deep into your body and spirit.

Ask about an individual sounds healing session Saturday, Sunday or Monday afternoon.

For more information on Claudia’s Sound Healing work go to:

http://sacredspaceclearing.com

Winter Solstice Restorative Celebration

Come embrace the heart of winter and the beginning of lengthening days in this 90- minute Winter Solstice celebration with Dana Ripley. You will be lead through a series of Restorative postures to enjoy the tranquility of the season, uplift your spirits and nurture your health, soften the muscles and connect with the inner light that shines intensely through all of life’s changes.