75 Yoga Class Themes

Weekly yoga class themes to inspire and

empower your practice.

YogaRenew Teacher Training

© 2019

Copyright Notice

All rights reserved. No part of this publication may be

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or mechanical methods, without prior written permission of the
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other non-commercial uses permitted by copyright law.

Disclaimer

The book is not intended as a substitute for the medical advice

of a physician or medical professional. Please consult with a
physican if you have any questions or concerns about your
health. Also, please consult your physican before implementing
any physical exercises.

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 75 Yoga Class Themes

Table of Contents
Teacher Training

Introduction .............................................................................................. 5
Ahimsa ...................................................................................................... 10
Ananda – Joy .......................................................................................... 12
Anxiety Relief .......................................................................................... 14
Backbends ................................................................................................ 16
Balance...................................................................................................... 18
Breath ........................................................................................................ 20
Celebrate You .......................................................................................... 22
Centering .................................................................................................. 24
Change....................................................................................................... 26
Confidence ................................................................................................ 28
Connection ............................................................................................... 30
Core ............................................................................................................ 32
Creating Your Life Story ...................................................................... 34
Creativity.................................................................................................. 36
Crown Chakra ......................................................................................... 38
Detox .......................................................................................................... 40
Dharana .................................................................................................... 42
Drishti ....................................................................................................... 44
Fall .............................................................................................................. 48
Flexibility ................................................................................................. 50
Focus .......................................................................................................... 52
Forgiveness .............................................................................................. 54
Go With The Flow ................................................................................... 56

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Gratitude .................................................................................................. 58
Grounding ................................................................................................ 60
Heart Chakra .......................................................................................... 62
Heart Openers ......................................................................................... 64
Hip Openers ............................................................................................. 66
Inner Light ............................................................................................... 68
Inner Strength ........................................................................................ 70
Intention ................................................................................................... 72
Intuition .................................................................................................... 74
Journey ..................................................................................................... 76
Joy .............................................................................................................. 78
Karma........................................................................................................ 80
Kindness ................................................................................................... 82
Laughter ................................................................................................... 84
Letting Go ................................................................................................. 86
Listening ................................................................................................... 88
Love ............................................................................................................ 90
Mantra ...................................................................................................... 92
Meditation ................................................................................................ 94
Namaste .................................................................................................... 96
New Beginnings ...................................................................................... 98
Om ............................................................................................................ 100
Patience................................................................................................... 102
Positivity ................................................................................................ 104
Prana ....................................................................................................... 106
Present Moment ................................................................................... 108
Relaxation .............................................................................................. 110
Renewal .................................................................................................. 112
Root Chakra ........................................................................................... 114
Rooted In Earth .................................................................................... 116
Sacral Chakra ....................................................................................... 118

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Santosha ................................................................................................. 120
Satya ........................................................................................................ 122
Saucha ..................................................................................................... 124
Self-Acceptance ..................................................................................... 126
Self-Love ................................................................................................. 128
Seva .......................................................................................................... 130
Sleep ......................................................................................................... 132
So Ham - I am ........................................................................................ 134
Solar Plexus Chakra ............................................................................ 136
Spring Renewal .................................................................................... 138
Stress Relief ........................................................................................... 140
Summer ................................................................................................... 142
Surrender ............................................................................................... 144
Svadhyaya - Study of Oneself........................................................... 146
Tapas ....................................................................................................... 148
Thankful.................................................................................................. 150
Third Eye Chakra ................................................................................. 152
Throat Chakra ...................................................................................... 154
Twists ...................................................................................................... 156
Winter Flow ........................................................................................... 158
Union ....................................................................................................... 160

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 Introduction

Storytelling is a universal and ancient artform from virtually every

culture on Earth. Storytelling is our way as humans to spread ideas
and connect with one another. These stories have the power to
transform and uplift us. They also connect us on a deeper soul level
and can elicit powerful emotions within us such as joy, hope, and
faith. Stories add depth to our lives and our experiences here on
Earth; they have the power to take a mundane life lesson that could
be easily forgotten and turn it into something more powerful that
remains in our hearts for years to come. As humans, we're all
storytellers at our core. We share stories and ideas everyday through
our daily actions, emotions, words, activities, how we dress, how we
speak, etc. This way in which we communicate with others defines
our connections.

In the same way that stories can inspire us, themes in yoga classes
also have the power to move us, transforming a class into something
empowering and insightful. Class themes can create a richer
experience for your students and more depth in your teachings. They
can build connections between you and your students and offer an
opportunity to transcend lessons learned in class from off the mat to
the real world. By intertwining themes into your classes, you can
create an inspiring space for your students to grow in their practice.
Themes also provide your students with clarity to truly understand
yoga philosophies. These lessons can become a gateway for students
to deeply understand these ideas in their own hearts. Through our
themes, we get an opportunity to touch our students' souls, open
their hearts, and ignite new positive ideas into their minds.

Themes can also be an important way for students to learn the

deeper spiritual nature of yoga by helping them connect their
physical asana practice to their internal yoga practice, that of the
mind and spirit. Yoga class themes are merely a supplement to
the already-rich ancient yoga philosophies that have been around
for thousands of years. As such, they become tools that pave the

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way for modern day students to easily connect with these ancient
wisdoms.

In this book, I've outlined 75 weekly themes you’re welcome to

explore and use however you like, whether for your own personal
practice or for classes you may teach. Each theme comes with an
introduction, inspiring quotes, asana theme ideas, a peak pose
suggestion, and a brief meditation or pranayama practice. Feel free
to expand on the themes provided in this book or simply use them as
inspiration for your own themes.

Elements Of Yoga Class Themes

A good class theme is introduced briefly at the beginning of a class,

intertwined throughout the class, and then re-explored at the end of
the class. It can be a challenge to find that delicate balance between
how much time to spend on a theme and how much should be
focused on just the class itself. Teaching yoga is truly an art form; the
more you practice teaching, the more you'll be able to master your
own personal style and discover the best balance between saying too
much and not enough. Yoga is a personal practice, so finding that
balance between speaking too much on the theme and too little will
develop over time. When you discover this balance that allows space
for students to experience class on their own, your students will be
able to evolve personally in their yoga practices. Use your best
judgement and watch how your students respond to your cues and
teaching style. Use the feedback you receive from your students to
help you master the delivery of your yoga class themes.

1. Introduce the theme in the beginning of class.

A good class introduction will set the tone for your class. Many of
your students come to class from a hectic day or from work, so you
can use this time to guide your students into a relaxing space. Allow
your introduction to be a time to center and focus your students'
minds and hearts on the present moment and the class theme.

Here are some ideas on how you can introduce your class theme.
Feel free to use these or incorporate your own creative ideas:

• Talk briefly about the theme. It's important to keep this brief

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 and try to refrain from making the theme too personal.
Remember that this is your students' time and you’ll want to
respect it. Focus on a theme that can be more generalized and
universally understood. For example, if your class theme is on
forgiveness, it might not resonate well with all your students if
you delve into a long story about how you forgave a past
enemy. Instead, keep it generalized. Perhaps speak briefly
about how forgiving others provides us with an opportunity to
grow and let go of negative emotions that could hold us back.
By talking about a theme in a generalized way, you can
connect with more students.
• You can read a poem, a short excerpt from a book, or quotes
that are related to the class theme. For example, if your class
theme is confidence, you could read something inspiring on
how to become more confident. Aim to keep the excerpt,
poem, or quotes brief to keep your students focused.
• Provide a brief meditation, mantra, or pranayama exercise
that’s related to the theme. For example, if your theme is inner
peace, you could have students begin lying down or in a simple
seated pose and have them breathe in the word inner and
exhale out the word peace, repeating several times. This
practice combines both a mantra and a pranayama practice.

2. Intertwining Your Theme Throughout The Class

It’s a good practice to find subtle ways to intertwine the theme

throughout your class. Keep it simple and brief as to not distract
from your students' overall practice. Pick one or two peak asanas and
use them as an opportunity to weave the themes briefly into the
class. For example, if your class theme is letting go, in Pigeon pose
you could cue students to "...let go on every exhale and feel yourself
surrendering towards the earth as you move deeper into the stretch."

If your yoga class theme is gratitude, perhaps in Tree pose, have

students imagine that they’re spreading their arms upwards in
gratitude for all the blessings in their lives.

Aim to intertwine the theme one to three times throughout the class,
but no more than that so you can keep the focus on your students'
practice.

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3. Re-exploring The Theme At The End Of Class

Just as we set an intention at the beginning of the class, we also want

to set an intention to end the class. By touching briefly on the theme
towards the end of class, it can help your students to seal the lesson
learned into their hearts.

Here are several ways you could end your class with a theme:

• Read another brief inspirational quote or a short excerpt from

a relevant text related to your theme.
• End the class with a brief meditation, mantra, or mudra
related to the theme. For example, for a theme of letting go,
you could have students end class by taking three breaths in
and out while in a simple seated pose and, on the exhale, ask
them to focus on the sensation of letting go.

Finding Inspiration For Your Own Yoga Class Themes

There are many places from which we can draw inspiration when
coming up with themes, including the following:

• Past personal experiences

• Yoga teachers we admire
• Yoga philosophies that resonate with us
• Other related philosophies, such as Chinese or Taoist
Philosophies
• Current events
• Seasons
• Books
• Movies
• Music
• Traveling
• Cultures
• Inspiring quotes

Inspiration for themes can be found anywhere. A good practice is to

keep a journal or a list of ideas in your yoga teacher binder. When an
idea comes to mind, jot it down so you can revisit it when planning

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your yoga class themes.

Don't Make It Too Personal

Keep in mind to not make any part of the class all about you, but to
focus more on your students. By focusing more on our students
through our teachings, we can serve them better. The more we can
aim to provide value for our students, the more successful we can be
as teachers. Personal stories can be inspirational, but they can also
sometimes be distracting. If you wish to share a story about yourself
or a personal experience related to a theme, keep it very short and
concise. Using more general examples related to themes will be more
universally welcomed by your students.

Going Theme-Free

It's not essential that you have themes for your yoga classes, and it's
completely up to you if you wish to theme. If you can’t come up with
a good idea, you can always just go theme-free. Remember, themes
are just a supplement to enrich your teaching, so always feel free to
pick and choose as you see fit.

Tips

We’re all unique as yoga teachers. No matter where you get your
training, you’ll always have your own spin on certain asanas and
cues. This is what makes the practice of yoga so beautiful; our
differences. Although there are many paths, all lead to one ultimate
goal: the goal of reconnecting with the union of our minds, bodies,
and souls. The ideas in this book are merely suggestions, so feel free
to be creative and add your own distinctive touches to your classes.

Another thing to keep in mind is understanding your class audience

when planning your classes and themes. For example, chanting,
mudras, or references to spiritual texts might be more well-received
in a studio than in settings such as a gym or a corporate yoga class.
Again, use your judgement and always be mindful of who you are
teaching to.

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 Ahimsa

Ahimsa is the first Yama principle from the 8 Limbs Of Yoga. It

translates from Sanskrit to nonviolence. Ahimsa is meant to
define compassion to and across all living things. To practice
Ahimsa, we can be mindful to act with kindness toward others and to
cultivate empathy for all living things. We can also direct this
practice toward ourselves through daily self-care and being
conscious of any negative self-talk we may have. Some other ways we
can practice Ahimsa are by taking time to recharge daily through
exercising, meditating, or eating nourishing foods. In our physical
yoga practice, ahimsa can be practiced by accepting ourselves where
we are in our practice and to not try to push ourselves past our
body’s capabilities. Practicing Ahimsa in this way gives us an
opportunity to let go and be content with where we are in our
journey.

Asana Theme Ideas

Being compassionate to ourselves and others requires a deep sense

of inner peace and strength. To sequence asanas for Ahimsa,
consider asanas that create a sense of strength and courage in the
body such as the Warrior asanas 1, 2, and 3 (Virabhadrasana I, II,
and III), Chair (Utkatasana), Goddess (Utkata Konasana), and High
Lunge (Ashta Chandrasana). Backbends also allow us to open our
heart areas to stimulate self-love and the act of non-harming towards
others. Backbending asanas to consider are Bridge (Setu Bandha
Sarvangasana), Camel (Ustrasana), Cow (Bitilasana), Wheel (Urdhva
Dhanurasana).

Peak Asana Suggestion

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Words Of Inspiration

“Ahimsa is not mere negative non-injury. It is positive, cosmic love.

It is the development of a mental attitude in which hatred is
replaced by love. Ahimsa is true sacrifice. Ahimsa is forgiveness.
Ahimsa is Sakti or power. Ahimsa is true strength.” – Swami
Sivananda

“Ahimsa is the highest duty. Even if we cannot practice in it full, we

must try to understand its spirit and refrain as far as is humanly
possible from violence.” – Mahatma Gandhi

“There is no happiness higher than what a man obtains by this

attitude of non-offensiveness, to all creation.” – Swami
Vivekananda

Class Introduction: Peace Prayer

Begin in Easy pose or a comfortable seated position with the spine

upright. Bring hands to Namaste or Anjali mudra at the heart center.
Allow your heart center to open and fill with love and light. Repeat
the following peace prayer mantra, either out loud or internally.
Imagine that you are directing this mantra to the entire world:

Lokah samastah sukhino bhavantu

This ancient Sanskrit mantra translates to, “may all beings

everywhere be happy and free.” Repeat this up to ten times and feel
your heart radiating with love and peace for all beings in the world.

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 Ananda – Joy

The Sanskrit word Ananda translates to joy or pure bliss. Joy is an

innate state of being that is our natural energy. As children, we are
born into this state: loving, playful, and blissfully joyful. As we grow
older, due to life experiences and cultural conditionings, we often
forget that joy is our true essence. Making it a point to practice
Ananda or joy daily helps us reconnect with our authentic nature of
pure happiness and love. When we align with this powerful feeling,
we find more joy and a feeling of flow in our lives. Ananda, once
rediscovered, is contagious. When we make it our intention to
reconnect with our inner joy, we feel naturally inclined to share that
joy with others around us—ultimately spreading light and joy to the
world. When we are filled with ananda, we embody the energy from
which we came from – pure unending joy.

Asana Theme Ideas

To sequence asanas for Ananda, consider playful asanas that stir up

an energy of joy and bliss. The Warrior asanas 1, 2, and 3
(Virabhadrasana I, II, or III), Bow (Dhanurasana), or Dolphin
(Ardha Pincha Mayurasana) are asanas that can reignite our inner
joy. Heart-opening asanas also help us to activate our heart centers,
allowing for more ease in reconnecting with our joy. Heart-opening
asanas to consider are Camel (Ustrasana), Cobra (Bhujangasana), or
Upward Facing Dog (Urdhva Mukha Shvanasana).

Peak Asana Suggestion

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Words Of Inspiration

“Make peace with the universe. Take joy in it. It will turn to gold.
Resurrection will be now. Every moment, a new beauty.” – Rumi

“Joy is what happens when we allow ourselves to recognize how

good things really are.” – Marianne Williamson

“Joy is a net of love by which you catch souls.” – Mother Theresa

Class Introduction: Joy & Bliss Breathing Meditation

Begin in a comfortable seated position with the eyes closed. Take a

few moments to center the mind and create an intention of joy for
your practice. Bring a gentle smile to your face. Next, as you take a
big inhale, imagine you’re breathing in the word joy. On your exhale,
imagine that you’re breathing out the word bliss. Imagine that this
energy of joy is circulating throughout your body, heart, and soul.
Repeat for one to two minutes, or longer.

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 Anxiety Relief

Anxiety and fear are universal feelings we all experience to some

degree in our lives. When left unchecked, anxiety can seriously affect
our quality of life as well as our mindset. It can cause stress,
depression, or physical illnesses, and prevent us from living our best
lives. The main culprit of anxiety is from our overactive thoughts and
a busy mind. Regular yoga, meditation, and pranayama or breath
practices are all tools we can use to significantly reduce and control
anxiety. By learning to manipulate and control our breath, we can
regulate our central nervous system, thereby reducing our stress. As
we explore the deepening our breath, we find that—by controlling
our breath in this way—we are calmer and more relaxed. By calming
the mind and building awareness of ourselves and the world around
us, we gain dominion over our thoughts. Practicing yoga physically
gives us the opportunity to be in the present moment and learn to
surrender, instead of giving into fear-ridden thoughts.

Asana Theme Ideas

To sequence a class for anxiety relief, consider a calming and

restorative practice to quiet a busy mind and body. Some peaceful
asanas you could consider are Easy (Sukhasana), Supine Twist
(Supta Matsyendrasana), Standing Forward Fold (Uttanasana),
Child (Balasana) and Pigeon (Kapotasana).

Peak Asana Suggestion

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Child (Balasana)

Words Of Inspiration

"Our anxiety does not come from thinking about the future, but from
wanting to control it." – Kahlil Gibran

“If you want to conquer the anxiety of life, live in the moment, live in
the breath.” – Amit Ray

“Smile, breathe, and go slowly.” – Thich Nhat Hanh

Class Introduction: Counting Breath Practice

Begin in a comfortable seated pose, with the eyes either open or

closed. Take a big inhale in, entirely filling up your belly, for a count
of 3-4 seconds. Pause, hold the breath for 2-3 seconds, and then
exhale out slowly for a count of 3-4 seconds. Do this for up to a
minute or longer. An important take-away from this exercise is that
the quality of our breath affects the quality of our lives and our
emotions. This practice serves a reminder that you can help control
anxiety through something as simple as your own breath.

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Backbend asanas energetically open the throat area and stimulate
our Throat Chakra, thus improving our ability to communicate and
speak our truth. Backbends also open our Heart Chakra or heart
area, allowing us to be open to new possibilities and emotions. When
we open and stimulate both our hearts and throats, we can learn to
remove any barriers to love, improving our relationships with others
and to ourselves. As we become more open to the unknown, we
overcome fears that hold us back from our true potential and our
higher calling. Backbend asanas also significantly strengthen and
improve the health of our spine. By strengthening and stretching our
spine, we improve its flexibility and elasticity.

Asana Theme Ideas

To sequence a class focused on backbend asanas, consider asanas

such as Cobra (Bhujangasana), Upward Facing Dog (Urdhva Mukha
Svanasana), Wheel (Urdhva Dhanurasana), Bridge (Setu Bandha
Sarvangasana), and Bow (Dhanurasana). When doing a series of
backbend asanas, it’s important to offer appropriate counter poses to
bring the spine back into alignment, reducing any risk of injury.
Some good counter asanas you could consider are Child (Balasana)
or Knees to Chest (Apanasana).

Peak Asana Suggestion

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Upward Facing Dog (Urdhva Mukha Svanasana)

Words Of Inspiration

“Yoga is the fountain of youth. You are only as young as your spine
is flexible.” - Bob Harper

“Movement is the song of the body.” - Vanda Scaravelli

“Yoga can reeducate the body and bring back suppleness.” - Vanda
Scaravelli

Class Introduction: Spinal Energy Meditation

Start in a comfortable seated position with your spine straight and

begin to bring awareness to the base of your spine. Take a deep
inhale into your belly and imagine a healing light energy slowly
flowing up your spine, gently dancing toward your neck. Exhale
slowly and imagine that same light energy slowly moving down your
spinal cord, back to the base of your spine. Repeat for up to a minute
or longer.

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 Balance

Balance is a state of being where we find centering within ourselves.

Amid chaos, we can drop into our internal reservoir of peace and
stability that resides within us all. We can learn to slow down in our
busy lives and become more aware of each moment as it arises and
then passes.

The practice of balance stops us from rushing from task to task so we

can learn to enjoy each moment as it is. Balance teaches us how
indulgence can lead to imbalance, and why moderation provides us
an avenue toward personal fulfillment. Through balance we also
gain clarity to let go of things that no longer serve our higher
purpose. In our yoga practice, we gain an opportunity to achieve
balance in our bodies through challenging asanas. Off the mat, this
strengthens the balance in our minds and souls, ultimately leading to
more peace in every facet of our lives.

Asana Theme Ideas

When sequencing a yoga class for this theme, reflect on asanas that
inspire inner and outer balance in the body and mind. Some balance
asanas you could focus on are: Tree (Vrksasana), Warrior 3
(Virabhadrasana III), Balancing Table (Dandayamana
Bharmanasana), Boat (Paripurna Navasana), and Half Moon (Ardha
Chandrasana).

Peak Asana Suggestion

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Balancing Table (Dandayamana Bharmanasana)

Words Of Inspiration

“Life is a balance of holding on and letting go." – Rumi

“The best and safest thing is to keep a balance in your life,

acknowledge the great powers around us and in us. If you can do
that and live that way, you are a wise person.” – Euripides

“So divinely is the world organized that every one of us, in our place
and time, is in balance with everything else.” – Johann Wolfgang
von Goethe

Class Introduction: Alternate Nostril Breath (Nadi

Shodhana Pranayama)

Begin in a comfortable seated position with your spine upright. To

practice Alternate Nostril Breathing, or Balancing Breath, bring the
thumb of your left hand to your left nostril and press it closed.
Inhale deeply in through your right nostril and then pause briefly
to release your thumb from your left nostril. Then, bring your
ring finger to close your right nostril, and exhale through the left
nostril. Breathe in again on the same side, the left side. Then,
switch sides to breath out and then in on the right. Keep going for
up to a minute or longer.

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 Breath

Breathwork or pranayama practice is a major aspect of yoga and

a great way to complement your physical asana practice.
Conscious breathing is one of the most central aspects of yoga and
meditation practice. Through the breath, we connect our mind,
body, and spirit into one, and gain control over prana (life force)
in our bodies and lives. Breath practice also improves our
circulatory, digestive, immune, and respiratory systems. Learning
to control the breath and to breathe deeply also reduces anxiety
and depression by slowing down the central nervous system. Our
breath moves through us fluidly, but with purpose. It can be
gentle or powerful, with different breathing techniques yielding
different results.

Asana Theme Ideas

Consider a flowing practice that brings awareness to the breath.

Throughout the practice, remind yourself or your students to bring
awareness to the breath, providing cues where necessary. Use the
breath as an anchor in asanas where you hold students for longer
periods of time. Focus on the flow of breath to allow for smooth
transitions in and out of asanas. Some asanas you could consider
are: Sun Salutations, the Warrior asanas (Virabhadrasana),
Mountain (Tadasana), Downward Facing Dog (Adho Mukha
Svanasana), and Savasana.

Peak Asana Suggestion

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Mountain (Tadasana)

Words Of Inspiration

“When the breath wanders, the mind is also unsteady. But when
the breath is calmed, the mind too will be still, and the yogi
achieves long life.” – Hatha Yoga Pradipika

“Feelings come and go like clouds in a windy sky. Conscious

breathing is my anchor.” – Thich Nhat Hanh

“Breath is the power behind all things… I breathe in and know that
good things will happen." – Tao Porchon-Lynch

Class Introduction: Three-Part Breath (Dirga Pranayama)

Sit in a comfortable position with the eyes either open or closed. To

practice Three-Part Breath, begin by bringing one hand to rest on the
belly and one hand on the chest. Next, take a big inhale through the
nose and fill up first your belly, then your ribcage, and finally
your chest. Pause and hold the breath for a second or two. Then,
exhale out through the nose, allowing the air to release from your
chest first, then the ribcage, and finally the belly. Feel the flow of
breath as it moves through these three areas of the body.
Repeat for up to a minute or longer.

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 Celebrate You

Taking time to celebrate ourselves, our accomplishments, and things

we love about ourselves helps us to cultivate inner peace. With this
inner peace also comes the beautiful gift of self-acceptance. Remind
yourself and your students that when we love ourselves more fully,
we not only fill ourselves up with more love, but that love also spills
out to others around us. Imagine a glass of water being filled to the
brim: it's only as the water begins to flow over the top that you’re
able to best fill other glasses.

Celebrating ourselves also helps us to get in touch with our inner

confidence. When we reflect on the things we appreciate and love
about ourselves, we radiate confidence to others. Not only does this
help us build deep relationships with others; it also helps us draw
upon that inner confidence to get us through challenging obstacles in
our lives.

Asana Theme Ideas

When sequencing a class for this theme, think of asanas that inspire
an energy of creativity and accomplishment. Asanas such as Dancer
(Natarajasana), Half Moon (Ardha Chandrasana), Wild Thing
(Camatkarasana), and Eagle (Garudasana) are challenging asanas
that will help you or your students to celebrate their unique selves.

Peak Asana Suggestion

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Dancer (Natarajasana)

Words Of Inspiration

“The more you celebrate yourself, the more there is in life to

celebrate.” – Oprah Winfrey

“To love oneself is the beginning of a life-long romance.” – Oscar

Wilde

“Love yourself first and everything else falls into line. You really
have to love yourself to get anything done in this world.” – Lucille
Ball

Class Introduction: Celebrate Yourself Mini-Practice

Begin lying down or in Child pose (Balasana). Bring your awareness

to the natural flow of your breath, simply observing it without
judgement.

Close your eyes and recall 5-8 things you love about yourself. These
could be goals you’ve achieved, past accomplishments, physical or
interpersonal traits you love about yourself, or anything else. As you
bring these things to mind, feel the love and appreciation in your
heart for yourself radiating out into the world.

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 Centering

It can be easy to become uncentered due to things that occur in our

daily lives. When we feel uncentered, we feel as though we’re being
spread too thin in many different directions. Our minds become
crowded with thoughts and we feel anxious or stressed in our bodies.
It’s important to take time each day to sit in stillness for a few
moments to rediscover the place of centeredness in ourselves. As we
practice sitting with this place of centering, we often find that we can
access our centeredness more easily in times of chaos or stress. By
strengthening our connection to it, we can allow this space of being
centered to guide us in every moment.
Some other ways we can return to our centers are taking walks daily,
being in nature, eating healthy, journaling, yoga, breathwork, or
meditation.

Asana Theme Ideas

Consider asanas that focus on balance and centering in the body.

Some asanas to consider are Tree (Vrksasana), Warrior 3
(Virabhadrasana III), Mountain (Tadasana), Eagle (Garudasana),
and Balancing Table (Dandayamana Bharmanasana).

Peak Asana Suggestion

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Eagle (Garudasana)

Words Of Inspiration

“At the center of your being you have the answer. You know who
you are and you know what you want.” – Lao Tzu

“At times, productivity means doing nothing at all.” – Gina

Greenlee

“We don't realize that, somewhere within us all, there does exist a
supreme self who is eternally at peace.” – Elizabeth Gilbert

Class Introduction: Centering Breath Practice

The simplest way to center in any moment of our lives is through our
breath. To practice this centering breath practice, find a pace of
breathing that feels good to you. Then, as you inhale, say the words
I’m breathing in either out loud or internally. As you exhale, say the
words I’m breathing out either out loud or internally. Repeat this up
to a minute or longer.

If you find that your mind wanders away, just gently bring your
awareness back to this centering breath practice.

25
 Change

Just as the seasons change around us in nature, so do the

circumstances and situations in our lives. Change is inevitable and
an important part of our spiritual and physical growth as human
beings. Whether negative, positive, or neutral, change is a constant,
and it’s up to us to ensure that our change inspires growth.

Change makes us stronger and opens us up to new experiences. It

allows us to learn about who we are and our true nature. Change also
allows us to let go of things that no longer serve us so that we can
move forward and blossom into our fullest potential. Change can be
stressful, as it shakes us from our current circumstances and often
moves us away from the things that are most comfortable to us.

Yoga practice and meditation helps us cope with change by giving us

a way to learn to embrace it. When we can learn to see change as a
healthy and exciting opportunity for growth and adventure, we are
better able to accept it as it unfolds. Through change, we can heal
ourselves deeply and move our lives in the direction of positive
growth.

Asana Theme Ideas

Being balanced and having inner strength helps us to overcome any

challenges from change. Focus on balance and strength asanas when
sequencing for this theme. Some balancing and strengthening asanas
you could consider are High Lunge (Ashta Chandrasana), Chair
Twist (Parivrtta Utkatasana), Standing Pigeon Squat (Tada
Kapotasana), Tree (Vrksasana), and Balancing Table (Dandayamana
Bharmanasana).

26
Peak Asana Suggestion

Chair Twist (Parivrtta Utkatasana)

Words Of Inspiration

“Change your thoughts and you change your world.” – Norman

Vincent Peale

“Change is inevitable. Change is constant.” – Benjamin Disraeli

“The world as we have created it is a process of our thinking. It

cannot be changed without changing our thinking.” – Albert
Einstein

Class Introduction: Change Mantra Practice

Begin your practice in a comfortable seated position with your hands

over your heart. Ground down through your sit bones and elongate
the spine up towards the sky. Inhale deeply, and as you exhale
deeply, say to yourself, I am balanced and calm during times of
change.

27
 Confidence

Confidence means moving through the unknowns in life with

certainty and faith that we’re being guided. Confidence also helps us
realize that the power we seek is already within us. Practicing yoga
naturally helps us tap into this inner confidence. As we practice
strengthening our physical bodies with yoga asanas, our inner
confidence begins to develop as well. When we feel strong physically,
we also feel strong mentally and emotionally. This inner strength
taps into our inner light and lets us shine it out into the world to see.
elevate our opinions of ourselves and feel less afraid of challenges.
Confidence inspires us to go after our dreams and be comfortable in
our own skins. Through confidence we can navigate through
challenges with ease because we know we have the inner strength to
overcome anything.

Asana Theme Ideas

Think of standing asanas that allow us to tap into our physical and
emotional confidence. Challenging standing asanas to consider are
Chair (Utkatasana), Extended Side Angle (Utthita Parsvakonasana),
Reverse Warrior (Viparita Virabhadrasana), Warrior 2
(Virabhadrasana II). Wheel (Urdhva Dhanurasana) can also be
effective in this sequence.

Peak Asana Suggestion

28
Chair (Utkatasana)

Words Of Inspiration

“Fear defeats more people than any other one thing in the
world.” ― Ralph Waldo Emerson

“Believe you can and you're halfway there.” ― Theodore Roosevelt

“You have brains in your head. You have feet in your shoes. You can
steer yourself any direction you choose. You're on your own. And
you know what you know. And YOU are the one who'll decide
where to go...” – Dr. Seuss

Class Introduction: Confidence Mantra Practice

Begin the practice in Mountain pose (Tadasana). Stand tall and draw
energy upwards into your body starting from your feet. As you
inhale, imagine gently breathing in the word Confidence, and as you
exhale, slowly breathe out the word Strength. Repeat for up to a
minute or longer.

29
 Connection

The very word yoga means to connect the mind, body, and spirit.
Yoga allows us to deeply connect with ourselves, bringing awareness
to our thoughts, our feelings, and how we view obstacles in our lives.
In times of stillness, we can sift past the noise of the outside world
and discover how we deal with challenging situations. With this
newfound awareness, we can decide to choose a different response
when these situations arise.

For example, if we normally respond negatively to challenges or

towards a specific person, yoga can help us bring awareness to this
response so that we can choose a more positive one instead. When
we deepen this connection to ourselves, we also deepen our
connection to others. Yoga helps us to create a deep sense of
understanding that we’re all connected and that, at our very core,
we’re all the same. We all hold the same desires, fears, hopes,
dreams, and compassion in our hearts.

Asana Theme Ideas

Consider asanas that still the mind and body for peaceful inner
connection. Restorative and calming asanas such as Knees To Chest
(Apanasana), Child (Balasana), Pigeon (Rajakapotasana), Supine
Twist (Jathara Parivartanasana), and Happy Baby (Ananda
Balasana) are excellent for this.

Peak Asana Suggestion

30
Happy Baby (Ananda Balasana)

Words Of Inspiration

“When we recognize the virtues, the talent, the beauty of Mother

Earth, something is born in us, some kind of connection, love is
born.” – Thich Nhat Hanh

"When we try to pick out anything by itself, we find it hitched to

everything else in the Universe." – John Muir

“No man is an island, entire of itself.” – John Donne

Class Introduction: Connection Meditation

Begin in comfortable seated pose with your eyes closed. Take slow,
deep breaths in and out of your body. When you are ready, bring
your hands to your heart center and say quietly—in your mind or out
loud—Thank you for this opportunity to connect deeply with myself,
with others, and with the world around me. Repeat this several
times. Allow a few moments of silence to let this message sink into
your heart.

31
 Core

Core-focused sequences are often a favorite among yoga students

because of the universal desire to have a flat and toned tummy. But
strengthening the core has many health and emotional benefits, too.
The core is a central part of the body that stabilizes us and keep us
balanced in our yoga practice. This stability and balance also
transcends our practice and manifests itself into our lives, making us
more confident and energized. In challenging times, this stability
keeps us grounded and moving forward with the confidence that we
can get through anything.

Keeping the core strong is also a good way to improve your yoga
practice because it’ll help with your alignment and prevent injuries
to the lower back. The teaching cue "activate the core" is used in
virtually every balance pose. When the core is strong and engaged,
we can move through balance asanas with more ease. Strengthening
the core also benefits us in challenging asanas such as Chaturanga
because it takes pressure off our shoulders and wrists.

Asana Theme Ideas

Focus on sequencing asanas that strengthen the core. Some asanas

to consider are Boat (Paripurna Navasana), Plank (Utthita
Chaturanga Dandasana), Side Plank (Vasisthasana), Balancing Table
(Dandayamana Bharmanasana), and Dolphin (Ardha Pincha
Mayurasana). When holding core focused asanas for longer periods
of time, remind yourself and students to stay with the breath and
keep the breath flowing to give you strength and support your
stability.

Peak Asana Suggestion

32
Boat (Paripurna Navasana)

Words of Inspiration

“Yoga is not a workout but a work in." – Rolf Gates

"Good for the body is the work of the body, good for the soul the
work of the soul, and good for either the work of the other." –
Henry David Thoreau

“Yoga is not just repetition of few postures — it is more about the

exploration and discovery of the subtle energies of life.” – Amit Ray

Class Introduction: Uddiyana Bandha Practice

To practice Uddiyana Bandha in the traditional manner, begin by

sitting in Easy pose. Inhale and then exhale, and at the bottom of the
exhale, tuck the core into the spine and hold. Release the core and
come back to an inhale. Repeat for as many times as you wish. This
can be practiced at the beginning of a class to create energy and heat
in the body. Due to the contraction of the belly, this Bandha (energy
lock) should only be practiced on an empty stomach.

33
 Creating Your Life Story

Each of us has the power to create and design our own lives as we
wish. When we discover our purpose and live our lives with intent
for that purpose, we can find joy and true fulfillment.

No matter what happens to us, we always have a choice to think and

act as we wish. In any situation, it’s not the circumstances that define
us, but our mindset towards that situation. We can choose to look at
challenges and obstacles as negatives—or, we can choose to reframe
them and allow them to become learning opportunities from which
we grow. A big part of creating our life stories is learning to calm the
fluctuations of the mind so that we can gain better insight into our
decisions. We can also use our mental energy to focus on the things
that will move us towards our ideal lives—and to let go of things that
no longer serve us.

Asana Theme Ideas

To sequence a class for creating your life story, consider energizing,

heart-opening, hip-opening, and power asanas. These types of
asanas will help to instill a sense of power and creativity and allow us
to lead the lives we want. Some asanas you may consider are Warrior
2 and 3 (Virabhadrasana II and III), Goddess (Utkata Konasana),
Chair (Utkatasana), Chaturanga (Chaturagna Dandasana), and Boat
(Paripurna Navasana).

Peak Asana Suggestion

34
Goddess (Utkata Konasana)

Words Of Inspiration

“Learn from the past, live in the present, and create your future.”
Joel Brown

“Make your life a masterpiece, imagine no limitations on what you

can be, have, or do.” – Brian Tracy

“When writing the story of your life, don’t let anyone else hold the
pen.” – Harley Davidson

Class Introduction: Creative Visualization Exercise

Begin in a comfortable position. Relax your mind and body,

imagining there is a white healing light radiating right in front of
your body. Imagine this light filling your body, instilling you with the
power and confidence to live your own life story and follow your
dreams. Use this light to paint any colors you’d like onto the palette
of your life.

35
 Creativity

Movement can inspire us and create a flow of prana or energy in our

bodies. This burst of energy can illuminate our mind to get our
creative juices flowing. Breath work and yoga practice has the power
to increase creativity because it brings a healthy flow of blood
throughout the body. Through our yoga practice we can work to
remove mental clutter, bringing more clarity to our vision.

When we practice mindfulness and move with intention, we can tap

into our intuition, which also leads to "aha" moments that ignite our
projects with creativity. We all have the power to tap into the infinite
creative insight that lies in our minds and hearts, ready to be used in
any area of our lives.

Asana Theme Ideas

To sequence asanas for this theme, consider playful and creative

asanas that will boost your energy to inspire you. Some fun asanas to
sequence are Dancer (Natarajasana), Standing Split (Urdhva
Prasarita Eka Padasana), Goddess (Utkata Konasana), Wild Thing
(Camatkarasana), and Crow (Kakasana). Inversion asanas are also
great because they bring a healthy flow of blood to the brain,
boosting our creativity.

Peak Asana Suggestion

36
Standing Split (Urdhva Prasarita Eka Padasana)

Words Of Inspiration

"You can't use up creativity. The more you use the more you
have." – Maya Angelou

"Everything you can imagine is real." – Pablo Picasso

"Creativity is intelligence having fun." – Albert Einstein

Class Introduction: Creative Visualization Meditation

Creative visualization is a great practice to boost your creativity and

focus. To do this meditation, lie down on your back. Close your eyes
and take a few moments to center your mind and heart. Next, bring
to mind a goal you want to achieve, imagining that you’ve just
accomplished it. Feel the feelings you will have once you achieve
those goals. Focus on the feelings and the vision of your completed
goal for a minute or longer.

37
 Crown Chakra

The Crown Chakra is associated with the central nervous system and
pineal gland. The name crown chakra comes from the Sanskrit word
sahasrara, which translates to thousand petals. Energetic
associations for the Crown Chakra include inner peace, intuition,
and connection to life, the Universe, or a Higher Power.

When the Crown Chakra is in balance, we feel at peace with

everything in our lives, connected to everyone and everything around
us. Our faith in the Universe or a Higher Power is strong, and we feel
divinely guided. We feel a sense of love and light in our being and it
radiates out to others around us. Crown Chakra imbalances could
lead to feeling isolated, spiritually disconnected, or disconnected
from ourselves or others.

Asana Theme Ideas

To heal and open the Crown Chakra, sequence asanas that focus on
forward bending or asanas which support a sense of surrender
relating to the crown of the head. Examples of asanas you could
consider are Downward Facing Dog (Adho Mukha Svanasana),
Savasana, Standing Forward Fold (Uttanasana), Child (Balasana),
and Wide-Legged Forward Fold (Prasarita Padottanasana).

Peak Asana Suggestion

38
Standing Forward Fold (Uttanasana)

Words Of Inspiration

I am connected and one with the Universe and life around me.

I am pure light and love.

I live in gratitude and love.

I honor all people and spiritual paths.

Class Introduction: Healing Crown Chakra Mantra Practice

Begin in a comfortable seated position with your eyes closed or open.

For the first several breaths, elongate your inhalations and
exhalations. Next, imagine a powerful healing violet light flowing
into the crown of your head, filling you with love, energy, and light.
Out loud or in your mind, say to yourself the following mantra: I am
connected and one with the Universe and life around me. I am at
peace and filled with light and love. Repeat this mantra several
times.

39
 Detox

Our bodies are powerful, amazing machines that can heal

themselves. With the right food, a healthy mindset, and enough
physical exercise, we have all the detoxification we need within our
cells. A regular yoga practice can help this even more by boosting our
immunity and detoxing our bodies.

The body also naturally detoxifies itself through the process of deep
breathing. When we breathe deeply, it fills our bodies with oxygen,
helping our cells to move freely. Pranayama practice is a great way to
naturally detoxify the body because it boosts oxygen intake, bringing
circulation to our cells and organs. It also stimulates our lymphatic
system, which aids in elimination of toxins. Yoga and pranayama,
along with a healthy diet and good water intake, can reverse the
effects of daily stressors by increasing our immunity, circulation, and
oxygen levels.

Asana Theme Ideas

When sequencing asanas for a detoxing yoga class theme, include

lots of twists. Twists help to gently massage the internal organs and
draw more blood flow to them. Some twists you could add into the
sequence are Supine Twist (Jathara Parivartanasana), Seated Spinal
Twist (Ardha Matsyendrasana), Chair Twist (Parivrtta Utkatasana),
High Lunge Twist (Parivrtta Anjaneyasana), or Easy Twist (Parivrtta
Sukhasana).

Inversions are also great to add in because they stimulate the

pituitary and thyroid glands, improving our metabolism and
immune systems. Inversions are any asanas where the heart is above
the head, which also works to boost our cardiovascular health. Some
good inversion asanas are Downward Facing Dog (Adho Mukha
Svanasana), Dolphin (Ardha Pincha Mayurasana), Standing Forward
Fold (Uttanasana), Wide-Legged Forward Fold (Prasarita
Padottanasana), and Bridge (Setu Bandha Sarvangasana).

40
Peak Asana Suggestion

Seated Spinal Twist (Ardha Matsyendrasana)

Words Of Inspiration

"To keep the body in good health is a duty... otherwise we shall not
be able to keep our mind strong and clear.”– Buddha

“Health is the greatest possession. Contentment is the greatest

treasure. Confidence is the greatest friend.” – Lao Tzu

“The greatest wealth is health.” – Virgil

Class Introduction: Ujjayi Breath Practice

Begin in a seated pose with your spine straight and your eyes closed
or open. Take a big inhale in through your nostrils, gently
constricting your throat. As you inhale like this, you should feel the
breath as it moves down the back of your throat. Then, exhale out
audibly through the mouth. Let the sound of your exhale be similar
to a quiet, whispered ahhhhh. This breath is also called Ocean
Sounding Breath because of this sound. Repeat up to 10 times or
more.

41
 Dharana

Dharana comes from the Sanskrit word that means concentration

and is the sixth limb of the 8 Limbs of Yoga by Patanjali. Dharana is
a principle which teaches us to focus our minds onto a singular
point. When we practice focusing our minds on a singular object, it
helps guide the mind into a state of unattachment from its endless
stream of thoughts. Once unchained from the chaos of our minds, we
can peacefully observe our thoughts. This ultimately leads to us
achieving greater concentration in our meditation practice.

Dharana can also help to keep us focused in our work as well as more
present in our daily activities. To practice Dharana, students can
focus on any singular object: an idea, a physical object such as a
candle, a goal, a chakra, or even something as simple as the breath.

Asana Theme Ideas

To sequence asanas for Dharana, focus on balance asanas that

require focus and concentration. Some balance asanas to consider
are Dancer (Natarajasana), Eagle (Garudasana), Half Moon (Ardha
Chandrasana), Tree (Vrksasana), and Extended Hand To Big Toe
(Utthita Hasta Padangusthasana).

Peak Asana Suggestion

42
Half Moon (Ardha Chandrasana)

Words Of Inspiration

“One of the best ways we can get the most from the energy we have
is to focus it. That is what goals can do for us: concentrate our
energy.” – Denis Waitley

“The key to success is to focus our conscious minds on things we

desire, not things we fear.” – Brian Tracy

“When the cognition is entirely concentrated in that field, thus

becoming its own field of observation—that is, when the observer is
observed—it is meditation.” – Yoga Sutras, Translation and
interpretation by Swami Venkatesananda

Class Introduction: Candle Gazing (Trataka) Meditation

Light a candle or use an electronic candle and place it in front of you.

Seat yourself in Easy pose or another posture where you can sit
comfortably. Make sure you can see the flame easily. Focus on the
flame with your eyes open. Spend as much time here as you would
like.

Next, close your eyes and visualize the flame in your mind, bringing
out all its details. Spend as much time here as you’d like. When
you’re ready, slowly open your eyes and come back to the present
moment.

43
 Drishti

Drishti in Sanskrit translates to sight and is the practice of holding

the gaze or focus steady during meditation or yoga. Drishti helps us
improve our focus and bring ourselves into the present moment. It’s
used for balance and mental focusing in yoga asanas and is done by
bringing the gaze to a focal point. For example, in Tree pose, our
Drishti could be a spot on the wall or on the floor.

Drishti can also be used in meditation to help enhance mental focus.

For example, you could do a meditation with your eyes open and
keep your gaze on the floor in front of you, on a spot directly ahead,
or on an object (such as a candle). Drishti can be a useful tool in yoga
classes because it can help bring awareness to alignment and to the
power of mental clarity through focus.

Asana Theme Ideas

Think of asanas that help to develop and improve focus. These could
be balance asanas or any challenging asanas where focus is required
to maintain alignment and balance. Some asanas you could consider
are Gate (Parighasana), Extended Hand To Big Toe (Utthita Hasta
Padangusthasana), Warrior 3 (Virabhadrasana III), Three-Legged
Dog (Eka Pada Adho Mukha Svanasana), and Extended Side Angle
(Utthita Parsvakonasana).

Peak Asana Suggestion

44
Extended Hand To Big Toe (Utthita Hasta Padangusthasana)

Words Of Inspiration

“When we focus on our gratitude, the tide of disappointment goes

out and the tide of love rushes in.” – Kristin Armstrong

“With the gaze focused in one place during our practice, we can be
more present in the postures. This focus and awareness can carry
over into our daily life.” – Sharath Jois

“Yoga is the artwork of awareness on the canvas of body, mind,

and soul.” – Amit Ray

Class Introduction: Gazing Meditation

Begin in a comfortable seated position. Bring your awareness to the

deepening of your inhales and exhales. Next, bring your focus to
something in the center of the room or the front of the room,
whatever is easiest based on your room set-up. Keep a soft, focused
gaze on this object while keeping your breathing smooth and steady.
Do this for up to several minutes.

45
 Energy Clearing

Negative emotions and energy can build up in our bodies over time,
manifesting into illness or tension. Just as we shower daily each day,
we should work to clear our energy daily. By being mindful of how
we feel and of our mental health, we can take inventory of how we
are feeling and practice regular energy-clearing practices. Some
great energy-clearing practices are pranayama, daily yoga, deep
stretching, exercise, and drinking lots of water. We can also release
energy and negative emotions through essential oils, eating foods
that nourish us and doing things each day that make us happy. When
we can be deliberate in clearing our energy each day, we can be
deliberate in creating a more positive life for ourselves.

Asana Theme Ideas

Sequence a balanced class that includes challenging asanas mixed

with asanas focused on slowing down and stretching. Some asanas
you could consider are Sun Salutations (Surya Namaskar), Warriors
1, 2, and 3 (Virabhadrasana I, II, and III), Reclining Big Toe (Supta
Padangusthasana), Reclining Bound Angle (Supta Baddha
Konasana), Plow (Halasana), and Sphinx (Salamba Bhujangasana).

Peak Asana Suggestion

Reclining Bound Angle (Supta Baddha Konasana)

46
Words Of Inspiration

“Yoga means addition — addition of energy, strength, and beauty

to the body, mind, and soul.” – Amit Ray

“Today healing energy constantly flows through every organ, joint,

and cell in my body.” – Louise Hay

“If you want to fly, give up everything that weighs you down.” –
Buddha

Class Introduction: Energy Clearing Meditation

Sit upright in a seated position and close your eyes. Take a big inhale
through your nose, filling your lungs with fresh oxygen. Pause and
hold the breath briefly for 1-2 seconds. Exhale out slowly, letting all
the air out of your lungs. Continue this cycle of breath and observe
how your body begins to feel energized and your mind becomes
clear.

47
 Fall

Fall is a season of transitions and change, of embracing this change

and of understanding the importance of transformation in our
evolution and spiritual growth. As the air grows crisp and the leaves
begin to radiantly change and fall away, so do the seasons of our
lives.

Fall is also time for us to slow down and reflect on the things that are
no longer serving our true purpose so that we can let them fall away.
It’s a season to go within and be more aware of whatever is holding
us back from reaching our highest selves. This season also relates to
our Root Chakra and the idea of grounding. Being grounded helps us
to be more stable and feel supported or guided in our lives.

Asana Theme Ideas

Focus on asanas that create a sense of connection to the earth

through the feet or the sit bones. Balancing asanas are also good to
sequence since they remind us that, in times of change, it's
important to stay grounded and balanced so we can move through
changes more fluidly. Some asanas to consider are Tree (Vrksasana),
Staff (Dandasana), Mountain (Tadasana), Goddess (Utkata
Konasana), and Bound Angle (Supta Baddha Konasana).

Peak Asana Suggestion

48
Tree (Vrksasana)

Words Of Inspiration

“Be like a tree and let the dead leaves drop.” – Rumi

“Life starts all over again when it gets crisp in the fall” – F. Scott
Fitzgerald

“In the process of letting go, you will lose many things from the
past, but you will find yourself.” – Deepak Chopra

Class Introduction: Releasing Meditation

Begin either in a comfortable seated position or lying down with your

eyes closed. Relax your face, softening your jaw and flattening your
forehead. Feel the ground beneath your body supporting you. Take a
big inhale into your belly for a count of three seconds, pause for two
seconds, and then exhale out slowly. As you exhale, internally say to
yourself, I let go and release. Repeat this mantra and cycle of
breathing for up to a minute or longer.

49
 Flexibility

Flexibility is often one of the goals that people have for attending a
yoga class, and as a theme it can help students understand how to
increase flexibility in asanas and in life. Flexibility in the body can
increase blood circulation, reduce the risk of injuries, and improve
balance. Flexibility in the mind and spirit allows us to be calmer,
more centered, and less reactive to daily issues. When we go through
life with a flexible attitude, small everyday obstacles don’t bother us
as much. We can be resourceful and find creative solutions to
anything that comes our way.

According to Traditional Chinese Medicine, blocked emotions in our

bodies can reside within our tissues. By stretching and stimulating
our connective tissue and fascia, we can release old energy that’s
holding us back. Stretching also helps to energize the body as it
improves circulation and relaxes the mind.

Asana Theme Ideas

When sequencing a class for flexibility, we can focus on asanas that

stretch and lengthen different body parts. Some examples of
flexibility-focused asanas are Frog (Mandukasana), Pyramid
(Parsvottanasana), One-Legged Pigeon (Eka Pada Rajakapotasana),
Lizard (Utthan Pristhasana), and One-Legged Seated Forward Fold
(Janu Sirsasana). For this sequence, you could also consider holding
asanas for longer periods of time to help increase flexibility.

Peak Asana Suggestion

50
One-Legged Pigeon (Eka Pada Rajakapotasana)

Words Of Inspiration

“If you are truly flexible…there is really very little you can’t
accomplish in your lifetime.” – Tony Robbins

“Notice that the stiffest tree is most easily cracked, while the
bamboo or willow survives by bending with the wind.” – Bruce Lee

“A rigid mind is very sure but often wrong. A flexible mind is

generally unsure but often right.” – Vanda Scaravelli

Class Introduction: Gentle Stretches

Begin the class with a few simple seated stretches. You could do
gentle neck stretches or rolls, gentle shoulder stretches, wrist
stretches, or gentle twists to the side. Focus on your breathing and
move slowly.

51
 Focus

Yoga helps us to calm the fluctuations of the mind and to be able to

focus more on things that matter or that need attention in our daily
lives. We live in a world with constant distractions such as our busy
schedules, smart phones, social media, etc. As yoga teachers, we
want to remind our students how yoga can help them focus their
minds away from distracting thoughts or things and bring focus on
the present moment. Bringing attention to the present moment
makes us happier and allows us to appreciate the little things in life.
Encourage students to learn how to strengthen their minds so that
they can draw upon mental focus to accomplish things that are
important to them.

Asana Theme Ideas

Include asanas that require focus and concentration. Because

balance asanas require extra concentration to stay in the pose, these
are great asanas to include. Some examples are Squat (Malasana),
High Lunge Twist (Parivrtta Anjaneyasana), Balancing Table
(Dandayamana Bharmanasana), Warrior 3 (Virabhadrasana III), or
Tree (Vrksasana).

Peak Asana Suggestion

52
High Lunge Twist (Parivrtta Anjaneyasana)

Words Of Inspiration

“Whenever you want to achieve something, keep your eyes open,

concentrate, and make sure you know exactly what it is you want.
No one can hit their target with their eyes closed." – Paulo Coelho

“Successful people maintain positive focus in life no matter what is

going on around them.” – Jack Canfield

“It is wise to direct your anger towards problems — not people; to

focus your energies on answers — not excuses.” – William Arthur
Ward

Class Introduction: Focus Meditation

Begin in a comfortable seated position. Gently observe your breath

as it comes in and out of your body, without trying to change it in
any way. Just simply observe and give your breath your full
concentration. If your mind wanders, this is normal; just gently
bring your awareness back to your breath again and again. With
time, this type of awareness exercise will help to strengthen your
focus and concentration.

53
 Forgiveness

Bad experiences with others are our greatest teachers, offering us an

opportunity to grow and become wiser. When we learn to forgive
those that we feel have wronged us, we can have inner peace and
release negative energy.

Sometimes, forgiveness means forgiving ourselves for something we

feel guilty for or regret. Regret acts as baggage, weighing us down as
we journey through life. When we learn to release this baggage, we
gain the strength to carry more fulfilling pursuits. As we rid
ourselves of negative energy, a hollow space emerges in its place into
which we can invite new positivity. Forgiveness is the process
through which this space is opened.

Asana Theme Ideas

Forgiveness is a very calming but powerful act. Consider grounding

and relaxing asanas. You can also sequence power asanas to help
inspire the strength to forgive others and ourselves. Some asanas to
consider are Halfway Lift (Ardha Uttanasana), Child (Balasana),
Legs Up The Wall (Viparita Karani), Seated Straddle (Upavistha
Konasana), and any of the Warrior (Virabhadrasana) asanas.

Peak Asana Suggestion

Extended Puppy Pose (Uttana Shishosana)

54
Words Of Inspiration

“The practice of forgiveness is our most important contribution to

the healing of the world.” – Marianne Williamson

“Holding on to anger is like grasping a hot coal with the intent of

throwing it at someone else; you are the one who gets burned.” –
Buddha

“True forgiveness is when you can say, thank you for that
experience.” – Oprah Winfrey

Class Introduction: Forgiveness Meditation

Begin in Savasana with your eyes either closed or open. Bring to

mind a person you feel has wronged you in some way. Imagine that
you are forgiving that person. Next, imagine that person is now
forgiving you. Send love to that person. This may be a challenging
practice as the act of forgiveness involves a lot of courage and
vulnerability.

This important practice helps us to heal our lives deeply and also
contributes to the healing of humanity. Repeat this practice as many
times as you’d like, forgiving as many people as you wish.

55
 Go With The Flow

A regular flow yoga practice helps us cultivate a more flexible

attitude of "going with the flow" due to its very nature of being a
"flowing" practice between the body and breath. Learning to go with
the flow is about letting go of little things in our lives. It also means
learning to not resist but to simply allow events to unfold in a natural
way. It is a tiresome and stressful activity to try to change something
that cannot be changed, so what a relief it becomes when we
surrender this pursuit. Trying to control the uncontrollable is like
trying to catch water with a net. Instead, we become the water,
molding ourselves to our surroundings. A good practice the next
time something bothers us is to ask ourselves whether this negative
situation will matter in five years.

Asana Theme Ideas

Consider sequencing a traditional Vinyasa flow class, including

classic yoga asanas such as Mountain (Tadasana), Forward Fold
(Uttanasana), Halfway Lift (Ardha Uttanasana), Upward Facing Dog
(Urdhva Mukha Svanasana), Cobra (Bhujangasana), Chaturanga
(Chaturanga Dandasana), Downward Facing Dog (Adho Mukha
Svanasana), and any of the Warrior (Virabhadrasana) asanas. As
students flow in and out of asanas, you can use verbal cues to keep
them in flow with their breath. Some examples of breath cues you
could use are, stay present with your inhalations and exhalations,
let your breath guide you as you hold this pose, or remember to not
hold your breath, let it flow deeply and fully.

Peak Asana Suggestion

56
Downward Facing Dog (Adho Mukha Svanasana)

Words Of Inspiration

“The more in harmony you are with the flow of your own existence,
the more magical life becomes.” – Adyashanti

“Everything flows onward, all things are brought into being with
changing nature; the ages themselves glide by in constant
movement.” – Ovid

“One who can learn to flow with the current as well as manage the
current is the successful one.” – Sri Sri Ravi Shankar

Class Introduction: Noting Meditation Practice

Noting meditation is a type of mindful meditation where we practice

naming our emotions. To begin, breathe normally. As your natural
emotions or thoughts come up, internally name each one using a
non-judgmental word. For example, if you start thinking about a
future event, say to yourself, gently, ruminating. Then quietly let
that thought go and bring your awareness back to your breath.
For a general thought, you can say to yourself, thinking; if you began
to think about something that worries you, say to yourself,
worrying, etc.

57
 Gratitude

Gratitude is a simple and easy practice that anyone can start today to
begin leading a more positive life. The simplest way to cultivate more
gratitude is to take a few minutes each day or sit in meditation while
you think of things you’re grateful for each day. It can be easy to
forget all the blessings we have when we face challenges or obstacles;
cultivating a daily practice of gratitude can improve our
relationships, make us more compassionate, and ultimately make us
happier. Gratitude creates a space where we can allow positive and
transformative growth to occur.

Gratitude can also improve our health by boosting our immunity,

improving our sleep, and lowering our blood pressure. Without
gratitude, our achievements, memories, and experiences become
empty in the pursuit of more.

Asana Theme Ideas

Focus on calming and grounding asanas that help us get in touch

with our own gratitude. Some asanas you could consider are asanas
where arms are stretched outwards, to symbolize receiving blessings
in our lives, such as Mountain with arms reaching upwards
(Tadasana), Chair (Utkatasana), Warrior 1 (Virabhadrasana I),
Balancing Table (Dandayamana Bharmanasana), or Warrior 3
(Virabhadrasana III).

Peak Asana Suggestion

58
Chair (Utkatasana)

Words Of Inspiration

“What a wonderful English word, grateful. If one is great and full,

one is God. And whenever smallness faces you, you should be great.
And full. Full of that greatness.” – Yogi Bhajan

“Gratitude unlocks the fullness of life. It turns what we have into

enough, and more. Gratitude makes peace for today and creates a
vision for tomorrow.” – Melody Beattie

Class Introduction: Gratitude Practice

Come to a comfortable seated position. Breathe in deeply and then

exhale deeply. Bring your hands to your heart center and bring
awareness to the movement of your breath around your heart center
(or Heart Chakra) area. Next, recall three things or people you’re
grateful for. Examine how they have a positive impact on you, and
how appreciative you are of them. Continue to explore and reflect on
how wonderful they are, finding new ways they help you that you
had not noticed before.

59
 Grounding

The concept of grounding is often brought up in yoga around asanas

where we are rooting to the earth with our feet or sit bones. It’s a
great practice for relieving anxiety and stress. Energetically,
grounding enables us to have a deeper connection with the earth and
everything around us. Being grounded also means feeling safe,
secure, and guided. It helps us to be present in our bodies so that we
can feel more secure in the world.

As we build a firm foundation with our bodies, we can reflect on the

foundation we build in our personal lives as well. Great towers
require a firm foundation, so before we look up toward our goals, our
vision must begin with the roots we plant. A tree must have firm
roots to stay tall.

Asana Theme Ideas

Focus on asanas where we are physically grounded to the earth with

either the feet or sit bones: Standing Forward Fold (Uttanasana),
Warrior 1 and 2 (Virabhadrasana I and II), High Lunge (Ashta
Chandrasana), Tree (Vrksasana), and Cow Face (Gomukhasana).

Peak Asana Suggestion

60
High Lunge (Ashta Chandrasana)

Words Of Inspiration

“Get yourself grounded and you can navigate even the stormiest
roads in peace.” – Steve Goodier

“Forget not that the earth delights to feel your bare feet and the
wind longs to play with your hair.” – Kahlil Gibran

“Nothing can last when the foundation is weak, neither a home nor
a relationship.” – Mohith Agadi

Class Introduction: Grounding Practice

In a seated pose, with eyes either closed or open, begin to center your
mind with your breath. Bring awareness to your bones and your
connection with the earth beneath you. Observe how firm and
supportive it is as you connect to it. Take several breaths as you feel
this connection deepening and begin to feel yourself become
stronger.

61
 Heart Chakra

Our Heart Chakra is our 4th chakra and is associated with our
compassion, our joy, and our ability to love ourselves and others.
This chakra comes from the Sanskrit word anahata, which translates
to unstruck. When our Heart Chakra is balanced, all our
relationships are in harmony, we feel connected to others, and our
hearts are open and full. The Heart Chakra is also associated with
our feelings of vulnerability and being open to new possibilities.

If the Heart Chakra becomes out of balance; anger, jealousy,

contempt and a closed heart can be the symptoms. A regular yoga
and meditation practice helps to keep our Heart Chakra in balance.

Asana Theme Ideas

Consider asanas that open the heart and chest area. Some asanas you
could sequence for this theme are Camel (Ustrasana), High Lunge
(Ashta Chandrasana), Crescent Lunge (Anjaneyasana), Warrior 1
(Virabhadrasana I), Locust (Salabhasana), Bow (Dhanurasana),
Bridge (Setu Bandha Sarvangasana), and Wheel (Urdhva
Dhanurasana).

Peak Asana Suggestion

Bridge (Setu Bandha Sarvangasana)

62
Words Of Inspiration

My heart is filled with love and joy every day.

I give and receive love easily.

I feel love and gratitude for all the love and blessings in my life.

All of my relationships are thriving and positive.

Class Introduction: Heart Chakra Meditation

Start in a seated position. Begin to a imagine a powerful ball of green

light in front of your heart. Feel that ball of energy opening and
allowing love to enter the heart center and then radiate back out into
the world. Stay here for several breaths or several minutes and bask
in this energy of love you’ve created.

63
 Heart Openers

Heart-opening yoga asanas get us in touch with our compassion and

activate our heart center. Opening our hearts can make us more
open to gratitude and create softness in areas where we may have
previously been hardened by past experiences. When we can learn to
open our hearts and become more vulnerable, we can experience
true richness in all our relationships. Opening and healing our hearts
can lead us to experience profound healing in our lives.

The heart area is also where the Heart Chakra lies, so activating this
area through asana practice helps to heal this Chakra and release any
blocked emotions. Physically, heart openers help to strengthen
cardiovascular health and increase breathing capacity. For the
spiritual aspect of the practice, an open-heart leads to more
compassion, deeper relationships, and deeper knowing of one's self.
It also releases blocked emotions and helps to release past hurt.

Asana Theme Ideas

Focus on asanas that involve heart opening, such as Cobra

(Bhujangasana), Locust (Salabhasana), Bow (Dhanurasana), Camel
(Ustrasana), Wheel (Urdhva Dhanurasana).

Peak Asana Suggestion

Locust (Salabhasana)

64
Words Of Inspiration

“The peaceful warrior’s way is not about invulnerability, but

absolute vulnerability — to the world, to life, and to the Presence
you felt. All along I’ve shown you by example that a warrior’s life is
not about imagined perfection or victory; it is about love. Love is
the warrior’s sword; wherever it cuts, it gives life, not death.” –
Dan Millman

“Let my soul smile through my heart and my heart smile through

my eyes, that I may scatter rich smiles in sad hearts.” –
Paramahansa Yogananda

Class Introduction: Heart Meditation

Begin lying down or seated and bring to mind a happy moment or

experience in your life, recent or past. In your mind's eye, play out
that happy moment for a few seconds. Then, focus on bringing up
the happy feeling you felt during that moment. Keeping your eyes
closed, stay with that feeling. Smile and relax. Stay here for up to
several breaths.

65
 Hip Openers

Due to daily repetitive activities such as sitting for long periods of

time or less active lifestyles, many yoga students have tight hips.
Tight hips can lead to tension and injuries in other areas of the
body. Everything in the body is connected, so the health of our hips
can have a direct effect on the health of surrounding areas such as
the knees and ankle joints. Tight hips can also lead to tension in our
lower backs, which can lead to issues in the spine, neck, and
shoulders. If we consider our bodies from this holistic anatomical
perspective, hip health is important to the overall health of our
bodies. It's important to stretch the hips regularly to relieve tension
in this area.

Our hips are also believed to be connected to our second chakra, the
Sacral Chakra. Many yogis believe that tight hips could be a sign of
a blocked Sacral Chakra, leading to emotional issues such as
reproductive or sexual issues, inability to deal with changes,
insecurity, lack of creativity, lack of emotions, or being overly
emotional.

Asana Theme Ideas

To sequence a class for open hips, focus on asanas that stretch this
area of the body. Some asanas to consider are Lizard (Utthan
Pristhasana), Supine Pigeon (Supta Kapotasana), Reclining Bound
Angle (Supta Baddha Konasana), Crescent Lunge (Anjaneyasana),
and Seated Straddle (Upavistha Konasana).

Be mindful to incorporate a lot of props in this sequence to help

reduce the risk of injury and relieve tension in the hips. Blankets,
bolsters, and blocks will help provide relief and reduce the risk of
injury from hip openers. Always remember to warm up the hips
gently before coming into any deep hip openers, or if you plan to
hold these asanas for longer periods of time. Remind students to

66
always move into deep stretches mindfully and listen to their bodies
for any tension or pain.

Peak Asana Suggestion

Supine Pigeon (Supta Kapotasana)

Words Of Inspiration

“Yoga is not for the flexible, it is for the willing.” – Anonymous

“With yoga, not only should your body become flexible – your mind,
and emotions, and above all your consciousness should become
flexible.” – Jaggi Vasudev

“Flexibility is the key to stability.” – John Wooden

Class Theme Introduction: Gentle Hip Openers

Begin the class with a few simple hip-opening stretches. You could
do a Reclining Bound Angle Pose (Supta Baddha Konasana), Supine
Pigeon (Supta Kapotasana), or simply roll the hips in small circles in
Downward Facing Dog (Adho Mukha Svanasana) or Table Top
(Bharmanasana). Another option is to begin in Child (Balasana) with
the knees out wider than usual.

67
 Inner Light

Within each of us is an innate burning light of peace, love, and

happiness that we were born with. Often, through our life
experiences or through holding onto negative emotions, we feel that
our own inner light is dimmed — which is far from reality. This inner
light burns brightly in each of us; it takes just a bit of awareness to
rediscover it.

Through yoga, movement, and the breath, we can reconnect with

this light, and it is through this light that we can overcome obstacles
and achieve greatness and purpose. When we get in touch with this
inner light, not only do we benefit but so does the world. And as we
share this light with others, it further inspires them to reignite their
own inner light as well.

Asana Theme Ideas

Consider an energizing sequence that will help to draw out your

inner light. Some asanas to consider are Wild Thing
(Camatkarasana), Gate (Parighasana), Pyramid (Parsvottanasana),
Humble Warrior (Baddha Virabhadrasana), and Triangle
(Trikonasana).

Peak Asana Suggestion

68
Gate (Parighasana)

Words Of Inspiration

“Happiness can be found even in the darkest of times, if one only

remembers to turn on the light.” – Dumbledore (from the Harry
Potter books by J.K. Rowling)

“Thousands of candles can be lighted from a single candle, and the

life of the candle will not be shortened. Happiness never decreases
by being shared.” – Buddha

“Or, the light within which is free from all suffering and sorrow.” –
Yoga Sutra 1.36

Class Introduction: Inner Light Meditation

Begin in Savasana or any other comfortable pose. Imagine pure light

energy filling each part of you, starting at the crown of your head and
radiating down. Allow this light to fill every one of the trillions of
cells in your body with life, energy, and love. Stay with this light for
as long as you’d like.

69
 Inner Strength

Yoga and meditation help us become stronger in mind and body.

They remind us that we have the inner fortitude and courage to
overcome any obstacle. When we gain dominion over our minds and
bodies through meditation and asana, we learn that we are strong
and resilient.

The strength we achieve in our bodies, we also achieve internally. As

we hold asanas for longer periods of time or master challenging
asanas, we increase our body’s physical strength. When we master
the practice of meditation and breathwork, we increase our internal
and mental strength. Remember that the strength you need to
overcome any challenges is always inside of you. All you need is just
a little awareness and practice to draw it out.

Asana Theme Ideas

When sequencing asanas for this theme, you can focus on power
asanas that strengthen the mind and body. Some asanas you could
consider are Plank (Utthita Chaturanga Dandasana), Chaturanga
(Chaturanga Dandasana), High Lunge (Ashta Chandrasana), and
Goddess (Utkata Konasana).

Peak Asana Suggestion

Chaturanga (Chaturanga Dandasana)

70
Words Of Inspiration

“It is the strong mind that hews its way through a thousand
difficulties." – Swami Vivekananda

“You have power over your mind―not outside events. Realize this,
and you will find strength.” – Marcus Aurelius

“It is worth remembering that the time of greatest gain in terms of

wisdom and inner strength is often that of greatest difficulty.” –
Dalai Lama

Class Introduction: Inner Strength Mantra Meditation

Begin in a comfortable seated asana. On your inhale, imagine

breathing in the word Inner; on the exhale, breathe out the word
Strength. Repeat slowly for several breaths or for several minutes.

71
 Intention

Yoga practice is a tool we can use to bring more awareness and inner
peace to our lives. When paired with an intention, this tool becomes
even more powerful. Setting an intention for your practice is a way to
bring focus and purpose to it. An intention could be a word that
resonates with you, a goal, an idea, a person, or even yourself. As we
bring our focus to a singular idea, it clears mental clutter and instills
more clarity, as well as brings more of this intention into our lives.
For example, if we choose to focus on an intention such as calm or
gratitude, these attributes can become more present in our lives.

Asana Theme Ideas

Setting an intention requires mental focus and strength. To sequence

a class for this theme, consider balance and strengthening asanas.
Some asanas to consider are Tree (Vrksasana), Balancing Table
(Dandayamana Bharmanasana), Dancer (Natarajasana), Warrior 3
(Virabhadrasana III), and Pigeon Standing Squat (Tada
Kapotasana).

Peak Asana Suggestion

72
Pigeon Standing Squat (Tada Kapotasana)

Words Of Inspiration

“Our intention creates our reality.” – Wayne Dyer

“Intention is more than wishful thinking—it’s willful direction. It is

a philosophy of the heart put into practice, a consistency of
conscious patterns of thought, energy, and action.” – Jennifer
Williamson

"Live more from intention and less from habit." – Amy Rubin Flet

Class Introduction: Setting An Intention Practice

Begin in a comfortable seated position with your eyes closed. Place

both hands over your heart area. Choose an intention to dedicate
your practice toward. This intention could be a word that resonates
with you, a goal, an idea, or a person. Take a few brief moments to
seal that intention into your practice.

73
 Intuition

Each of us is born with an internal guidance system of consciousness

and wisdom that resides within us. This powerful tool allows us to
navigate through life and make the best decisions for ourselves.
Intuition awareness is something we can each develop more with
practice. Intuition can be a difficult idea to teach because it is
something that we all have, and it is merely "felt" with a deep sense
of knowing or "gut instinct." The simplest way to get in touch with
our intuition is to sit in stillness and allow our own inner guidance to
give us answers to questions we might have. Or, we can simply allow
stillness and quiet to create more clarity. Yoga is a great practice to
help us get in touch with our intuition because it creates a space for
us to be present and for our minds to be calmer.

Asana Theme Ideas

Focus on calming and grounding asanas that help get us in touch

with our own inner stillness and intuition. Some asanas to consider
are Thread The Needle (Parsva Balasana), Happy Baby
(Ananda Balasana), Supine Twist (Jathara Parivartanasana), Knees
To Chest (Apanasana), and Child (Balasana).

Peak Asana Suggestion

Thread The Needle (Parsva Balasana)

74
Words Of Inspiration

“I believe in intuitions and inspirations...I sometimes FEEL that I

am right. I do not KNOW that I am.” — Albert Einstein

“When you reach the end of what you should know, you will be at
the beginning of what you should sense.” – Kahlil Gibran

“Intuition is seeing with the soul.” – Dean Koontz

Class Introduction: Intuition Meditation

In Easy pose, with your eyes closed or open, begin to focus on

breathing, on inhaling and exhaling deeply. Sit here for several
minutes, allowing yourself to get in touch with your own intuition
through the stillness around and within you. Let yourself know that
it's okay for the mind to still have thoughts. Allow whatever
emotions and thoughts come up to be there without becoming
attached to them.

75
 Journey

It can be easy to get caught up in the physical aspect of yoga, how we

think our yoga asanas look, or where we are in our yoga journey.
Remind yourself and your students that you will never be perfect at
yoga or ever be finished with your practice. Yoga is about the journey
of ever-evolving growth and learning. Every time we step onto the
mat is like a new time. The gifts from your yoga practice are gained
throughout the journey of your practice, not the destination. You will
always be learning and growing from your practice, so it never truly
ends. Just like in life, we become who we are through our journey of
life.

Take time to slow down each day and just enjoy the path you’re on.
Reflect on your past experiences, recent successes, and your current
situation and consider how all these things have taught you valuable
life lessons. Without these lessons, you may have never gained the
priceless wisdom that you have now.

Asana Theme Ideas

To sequence a pose for this theme, consider a basic beginner-level

practice. Some asanas to consider are basic beginner level Sun
Salutations (Surya Namaskar), Child (Balasana), Warrior 1
(Virabhadrasana I), and Savasana. In the asanas, ask students to
bring in a fresh awareness and imagine they are in the pose for the
first time. Hold the pose for several breaths and consider any
sensations or feelings you’re feeling.

Peak Asana Suggestion

76
Virabhadrasana I

Words Of Inspiration

“A journey of a thousand miles begins with a single step.” – Lao Tzu

“The key to realizing a dream is to focus not on success but

significance, and then even the small steps and little victories along
your path will take on greater meaning.” – Oprah Winfrey

“The journey is long, but the goal is in each step.” – Sri Sri Ravi
Shankar

Class Introduction: Beginner Mindset Practice

Choose a pose such as Downward Facing Dog (Adho Mukha

Svanasana) or Child (Balasana) to begin practice. Work to bring a
fresh awareness to the pose by imagining that you’re in the pose for
the first time. Stay here for several breaths and consider any
sensations or feelings you feel in the pose. Remind yourself that
when we bring moment-to-moment awareness to our practice, we
can find moments of insight in the journey.

77
 Joy

By making the personal choice to choose joy each day, we can take
back our own power and ultimately choose the direction of our lives.
If we want to have more joy in our lives, we must be intentional in
creating this. We can each train our minds to focus on seeing the
glass half full instead of half empty. Some ways we can do this is to
focus on the positive things in our lives through daily gratitude,
surrounding ourselves with positive people, and taking time each
day to do things we love.

Yoga practice by its very nature makes us have more joy. Through
the movement of our bodies and connection of our breath, we can
find a deep, true inner joy that is unshakeable by daily
circumstances. This brings us a sense of balance that can transform
our world to one of light, happiness, and peace.

Asana Theme Ideas

To sequence a class for this theme, include powerful asanas that

create joy and energy in the body. Some energizing and joy-inducing
asanas we can include are Warrior 1 (Virabhadrasana I), Warrior 3
Virabhadrasana III), Eagle (Garudasana), Goddess (Utkata
Konasana), High Lunge (Ashta Chandrasana), Chaturanga
(Chaturagna Dandasana), Bow (Dhanurasana), Locust
(Salabhasana), and Chair (Utkatasana).

Peak Asana Suggestion

78
Boat (Paripurna Navasana)

Words Of Inspiration

“When you do things from your soul, you feel a river moving in you,
a joy.” – Rumi

“Sometimes your joy is the source of your smile, but sometimes

your smile can be the source of your joy.” – Thich Nhat Hanh

“When we are centered in joy, we attain our wisdom." – Marianne

Williamson

"Joy is the net of love by which you catch souls." – Mother Teresa

Class Introduction: Happiness Meditation

In a comfortable seated position, begin to relax the muscles in your

body and bring awareness to your breath. Gently close your eyes and
bring a smile to your face. Repeat to yourself the following mantra: I
welcome joy and happiness into every area of my life. Do this for up
to a minute or longer.

79
 Karma

Karma is about being mindful of our actions and how they affect the
world around us. Karma yoga is about service and giving back to
others. The concept of karma helps us to deeply understand how our
actions and energy affect our world. When we can understand this,
we can realign our actions so that we see ourselves as citizens of the
world instead of separate from it. When we act with love, kindness,
and compassion, this energy we put out into the world comes back
into our lives threefold. In giving to others from a pure place of
heart, we receive many valuable gifts in return. When we give to
others, we can rediscover our purpose and help to heal the world. We
also feel innate joy and peace by giving to others. By giving good to
others, we welcome more good into our own lives.

Asana Theme Ideas

To sequence asanas for karma, consider a free-flowing yoga

sequence where you focus on the sensations and feelings that arise in
each pose. Some asanas you could choose from are Sun Salutation
(Surya Namaskar) asanas or simple stretching asanas. Work to gain
awareness through each movement. As you move through asanas,
check in with yourself and ignite questions such as, how am I feeling
in the pose or what sensations are arising in my body?

Peak Asana Suggestion

80
Upward Facing Dog (Urdhva Mukha Svanasana)

Words Of Inspiration

“Realize that everything connects to everything else.” – Leonardo

DaVinci

“Karma yoga is giving food to the hungry, clothes to the needy,

shelter to the homeless, education to the uneducated, medicine to
the sick, and trees and cleanliness to the environment.” – Amit Ray

“As she has planted, so does she harvest; such is the field of
karma.”– Sri Guru Granth Sahib

Class Introduction: Karma Cleansing Breath

Begin in a comfortable seated position with your spine straight.

Close your eyes and bring both hands over your heart center. Take a
deep inhale into your belly, filling your lungs fully. Exhale out slowly,
letting all the air out of your lungs. As you exhale, imagine that this
breath is cleansing your body and your karma, renewing your
energy, and sending positive energy out into the world. Continue
these cleansing breaths for up to a minute or longer.

81
 Kindness

Kindness is a universal language that all beings understand on a

deeper level. Kindness can connect each of us emotionally and
spiritually, reminding us that we’re all connected in some way.
Extending kindness towards others works in two ways: it enriches
the lives of others by giving them joy, and it fills our own lives with
happiness and light.

Acts of kindness create a rippling effect out into the world. When we
extend kindness towards another person, that person is often
inspired to spread kindness by reciprocating it to another individual.
To practice kindness, we can each strive to do at least one kind thing
daily for another being. This act of kindness could be something as
simple as giving a stranger a smile, helping a friend, giving up your
seat, or giving someone a genuine compliment. In our own yoga
practices, we can practice kindness toward ourselves by being
mindful of any negative self-talk we might have.

Asana Themes Ideas

To sequence a class for the theme kindness, consider a slower-paced

Yin or Restorative-style yoga class that extends kindness to the heart
and soul. Make the asanas slow, with a focus on building a re-
connection with the breath. Some asanas you could consider are:
Easy Twist (Parivrtta Sukhasana), Cat (Marjaryasana), Cow
(Bitilasana), Knees to Chest (Apanasana), and Thread The Needle
(Parsva Balasana). You could also consider holding these asanas for
longer periods of time or using Yin-styled postures.

Peak Asana Suggestion

82
Knees to Chest (Apanasana)

Words Of Inspiration

"My religion is very simple; my religion is kindness." – Dalai Lama

"Wherever there is a human being, there is an opportunity for a

kindness." – Seneca

"Three things in human life are important. The first is to be kind.

The second is to be kind. And the third is to be kind." – Henry James

Class Theme Intro: Loving Kindness or Metta Tibetan

Meditation

Start lying down or in a comfortable seated asana with your spine

straight and eyes closed. Take a few moments to create a safe space
and centering in the heart by imagining the heart area opening and
filling with light. Next, bring to mind another person—this could be a
loved one, child, friend, or even a stranger. Imagine you are
repeating the following kindness phrases to them:

May you be free from harm, be safe and protected.

May you be free of physical pain and suffering.
May you be happy, healthy, and strong.
May you live joyfully, peacefully, and with ease.

Next, redirect the same phrases toward yourself.

83
 Laughter

Laughter provides us with joy and helps us see the light in our lives.
We can use laughter as medicine for our minds and hearts. When we
can see the light and joy in all things, our lives can flourish more
beautifully. Laughter is our way to experience moments of joy and
beauty each day. Laughing with our loved ones and other people also
strengthens our relationships.

Take time to laughing daily and laugh in your yoga practice as well.
When we take ourselves and our practice too seriously, we can lose
the gift of joy that we can gain from each moment in our lives.
Laughter can also improve our overall physical and mental being; it
has been shown to improve cardiovascular health by lowering blood
pressure and decreasing cortisol levels, and it also naturally
increases endorphins and releases dopamine into the brain.

Asana Theme Ideas

To sequence asanas for laughter, consider a fun and joy-filled

sequence. Some fun asanas you could sequence are Wheel (Urdhva
Dhanurasana), Wild Thing (Camatkarasana), Squat (Malasana),
Goddess (Utkata Konasana), and Crow (Kakasana). When holding
these poses, be mindful to bring a smile to your face to ignite the joy
within you.

Peak Asana Suggestion

84
Wild Thing (Camatkarasana)

Words Of Inspiration

“When you realize how perfect everything is, you will tilt your head
back and laugh at the sky.” – Buddha

“Laughter drives shouting away.” – Indra Devi

“Laughter is an instant vacation.” – Milton Berle

Class Introduction: Inner Smile Practice

This inner smile meditation is based on an ancient Taoist meditation

practice. To do this, imagine yourself or another person you love
smiling in front of you, or bring to mind a happy memory. Bring your
awareness to your third eye, right above and between your eyebrows.
Feel the energy of the smile, memory, or image that you have called
up as it flows into your body through the point of your third eye.

85
 Letting Go

Letting go requires courage and faith. It is a practice that forces us to

trust in the unknown and move forward knowing that we’re guided.
When we can learn to truly surrender and let go, we can open our
lives to the true grace and healing that can move us toward the right
path.

Often, we hold onto to things that are not in line with our purpose,
that can keep us stuck emotionally. By letting go, we open new doors
and allow new paths to unfold, making space for new opportunities
to enter into our lives. Letting go can feel scary, so it can help if we
remind ourselves that doing so means we gain priceless gifts of inner
wisdom and of knowing ourselves more deeply. In yoga, we can
practice letting go in asanas to allow ourselves to move deeper into
our physical practice.

Asana Theme Ideas

To sequence a class for this theme, consider asanas that create a

sense of letting go in the body and asanas that allow a sense of
surrendering towards the mat, such as Standing Forward Fold
(Uttanasana), Seated Straddle (Upavistha Konasana), Wide-Legged
Forward Fold (Prasarita Padottanasana), and Pigeon
(Rajakapotasana). Offer cues that suggest letting go, using words
such as folding towards, surrendering, or releasing.

Peak Asana Suggestion

86
Wide-Legged Forward Fold (Prasarita Padottanasana)

Words of Inspiration

“Breathe. Let go. And remind yourself that this very moment is the
only one you know you have for sure.” – Oprah Winfrey

“When I let go of what I am, I become what I might be.” – Lao Tzu

“Open your arms to change, but don’t let go of your values” – Dalai
Lama

Class Introduction: Letting Go Meditation

Begin your practice in Child with your arms extended in front of your
body. Soften the muscles in your lower back and face. Take several
deep breaths in. As you exhale, feel yourself letting go of any anger,
guilt, frustration, stress, or tension. Allow yourself to fully let go and
surrender to the present moment or to any higher power that you
believe in. This could be the universe, God, your higher self, or
consciousness. As you inhale, imagine you’re breathing in light and
love from this power. Repeat for several breaths.

87
 Listening

Deep listening means being present when we’re communicating with

others. When we do this, it allows us to be more empathetic and
open-minded. It also deepens our connections to others. By
listening, we create a space for the other person to express
themselves and be truly heard.

It also means being aware of our own thoughts and emotions so we

can gain more self-awareness. Deep listening gives us an opportunity
to develop a connection to our intuition. Practicing yoga or
meditation means listening to our bodies and the sensations we may
feel as we move in and out of asanas. When the body and mind are
quiet and still, it’s easier to listen more deeply to ourselves and to the
deeper wisdom within us.

Asana Theme Ideas

To sequence yoga asanas for deep listening, consider asanas that

provide space for the body to be still and for the mind to be calm.
Some asanas to consider are deep stretching asanas such as Pigeon
(Rajakapotasana), Bound Angle (Baddha Konasana), Extended
Puppy Pose (Uttana Shishosana), Reclining Spinal Twist (Supta
Matsyendrasana), and One-Legged Seated Forward Fold (Janu
Sirsasana. As you move in and out of asanas, take a moment to bring
awareness to the body, listening to it and noticing any sensations
that arise.

Peak Asana Suggestion

88
One-Legged Seated Forward Fold (Janu Sirsasana)

Words Of Inspiration

“Yoga begins with listening. When we listen, we are giving space to

what is.” – Richard Freeman

"You listen only to help the other person to express himself and find
some relief from his suffering.” – Thich Nhat Hanh

“If there is any wisdom running through my life now, in my

walking on this earth, it came from listening in the Great Silence, to
the stones, trees, space, the wild animals, to the pulse of all life as
my heartbeat.” – Vijali Hamilton

Class Introduction: Listening Meditation

Begin in a comfortable seated position with the spine straight. Close

your eyes gently and begin to simply notice the silence around you.
Notice any sounds in the room, perhaps bringing attention to the
gentle sound of the air conditioner, the sound of others breathing
quietly around you, or the sound of air as it passes in and out of your
nostrils. If the mind begins to wander to thoughts other than
listening and noticing, simply bring your awareness back to this deep
listening. Repeat this for up to a minute or longer.

89
 Love

Love is one of the most powerful emotions that’s universally known

and felt across all beings. It’s what connects us all deeply and
transcends all other forms of communication. Love can be
represented as romantic love or as love for a pet, a child, a friend, or
even yourself.

When our love for others or ourselves is blocked, we can feel

negative emotions such as separation, fear, resentment, and anger.
By getting back into our heart spaces and allowing love to flow into
our lives, we can heal on a profound level. We can learn to have more
compassion and deeper connection to others. We can create more
happiness and positivity and spread it out into the world.

Asana Theme Ideas

To sequence a class for the theme of love, focus on asanas that open
the heart area to inspire the flow of love into our hearts. Some asanas
to consider are Fish (Matsyasana), Bridge (Setu Bandha
Sarvangasana), Locust (Salabhasana), Cobra (Bhujangasana), and
Sphinx (Salamba Bhujangasana).

Peak Asana Suggestion

Sphinx (Salamba Bhujangasana)

90
Words Of Inspiration

“Have only love in your heart for others. The more you see the good
in them, the more you will establish good in yourself.” –
Paramahansa Yogananda

“Don’t move the way fear makes you move. Move the way love
makes you move. Move the way joy makes you move.” – Osho

“In love we honor. In love we grace people. In love we support. In

love we sacrifice. In love we give. In love we elevate. In love we
pray.” – Yogi Bhajan

Class Introduction: Loving Energy Meditation

Begin lying down or sitting in a comfortable position. Close the eyes

and begin to settle into the present moment. Bring your awareness to
your heart area and imagine that there is a bright white healing and
loving light within your heart. Imagine that light is radiating and
filling up your heart with love. Next, imagine that love flowing out
into the world, to all beings.

91
 Mantra

Mantra affirmations are powerful tools we can use to transform

ourselves and control our minds. When we meditate with a mantra,
we can better control the fluctuations of thoughts. Rather than
having our minds race from thought to thought, we instead bring our
attention to one thought or idea.

Mantra affirmations are also a way we change our thinking on a

deeper, subconscious level. When we affirm an idea to ourselves
several times a day, we can change the very structure of our
thoughts. Affirming mantras such as I am powerful or I am love can
change our thinking, behaviors, and reactions. To practice mantras,
choose one or two that resonate with you. Set a reminder for yourself
that, for the next 21 days, you will repeat this mantra up to 21 times
daily. Write down any changes to your behavior or thinking that
occurs from your mantra practice.

Asana Theme Ideas

To sequence asanas for this theme, consider a free-flowing class that

includes an equal mix of stretching, strengthening, and balance
asanas. Some poses to consider are Lotus (Padmasana) or Half Lotus
(Ardha Padmasana), Cow Face (Gomukhasana), Warrior 2
(Virabhadrasana II), Reverse Warrior (Viparita Virabhadrasana),
and Triangle (Trikonasana). As you hold each pose, or several times
throughout your practice, bring your attention back to your mantra
to focus your mind.

Peak Asana Suggestion

92
Cow Face (Gomukhasana)

Words Of Inspiration

I call upon the Divine Wisdom and bow to this Wisdom.

I Am.

May all beings everywhere be happy and free. May our thoughts,
our words, and our actions, contribute in some way to that
happiness and freedom.

Class Introduction: Mantra Practice

Begin in a comfortable seated position with the eyes closed. Think of

a mantra that resonates with you. This could be a word such as love,
joy, courage, or peace, or a Sanskrit mantra such as so ham or om.
With each cycle of inhale and exhale, repeat your mantra up to 21
times and feel the energy of the words fill you.

93
 Meditation

Meditation and yoga go hand-in-hand. Thousands of years ago,

according to the ancient yogic texts, physical asanas were initially
created to prepare our minds and bodies for meditation. Meditation
is the act of getting in touch with the present and having awareness
over our thoughts. Through regular meditation, we can learn to be
more aware of our emotions and how we react to different situations.
Practicing meditation as well as physical asana daily can enhance our
overall yoga practice.

Many yoga students can find meditation difficult because they don't
know how to do it or have misconceptions about what it is. To help
your students, you can explain to them that there are many ways to
meditate. There is truly no right or wrong way to go about a
meditation practice as long as you find something that fits you. Some
of the different forms of meditations are Vipassana meditation,
mindfulness meditation, guided meditation, Yoga Nidra meditation,
walking meditation, etc. All these different ways to meditate have
one common goal: to help us achieve more inner peace.

Asana Theme Ideas

To sequence a class for this theme, consider asanas that naturally

relax and calm the mind, such as Seated Spinal Twist (Ardha
Matsyendrasana), Cat (Marjaryasana), Cow (Bitilasana), Easy
(Sukhasana), Plow (Halasana). You could even consider holding
these calming asanas for longer than usual.

Peak Asana Suggestion

94
Easy (Sukhasana)

Words Of Inspiration

“Quiet the mind and the soul will speak.” – Ma Jaya Sati Bhagavati

“When meditation is mastered, the mind is unwavering like the

flame of a candle in a windless place.” – Bhagavad Gita

“Do not dwell in the past, do not dream of the future, concentrate
the mind on the present moment.” – Buddha

Class Theme Introduction: Simple Meditation Practice

The simplest way to meditate is to sit in a quiet space and just notice
the stillness around you. Here we’re not trying to quiet the thoughts
or even alter the breath...we are simply listening and noticing the
stillness and quiet around us. Do this for up to several minutes.

95
 Namaste

Namaste is a common gesture of greeting in India and in yoga

philosophy. It is usually repeated at the beginning or end of a yoga
class. Namaste is commonly briefly translated from Sanskrit to mean
the light in me honors the light in you. The longer translation of
namaste is, My soul honors your soul, in that place where the entire
universe resides. I honor your love, light, beauty, truth, and
kindness in you. When you are in that place in you, and I am in that
place in me, we are one.

This beautiful and sacred word is the acknowledgment of the same

goodness, higher consciousness, spirit, soul, or God that is within us
and in others. It reminds us that each of has something bigger than
ourselves within us; something positive, beautiful, and universal. All
living things are connected by this notion. Namaste is a reminder for
us to always treat ourselves and others with respect, kindness, and
compassion.

Asana Theme Ideas

To sequence asanas for this theme, take asanas where the arms are
usually reaching upward and replace them with Namaste mudra,
which is done by bringing the palms together at the heart center. For
example, in Warrior 1 (Virabhadrasana I), High Lunge (Ashta
Chandrasana), Mountain (Tadasana), Tree (Vrksasana), or Crescent
Lunge (Anjaneyasana), bring hands together in Namaste mudra at
the heart center.

Peak Asana Suggestion

96
Tree (Vrksasana)

Words Of Inspiration

"Folks are like plants; we all lean toward the light." – Kris Carr

“If a man is to shed the light of the sun upon other men, he must
first of all have it within himself.” – Romain Rolland

“People are like stained-glass windows. They sparkle and shine

when the sun is out, but when the darkness sets in, their true beauty
is revealed only if there is a light from within.” – Elisabeth Kübler-
Ross

Class Introduction: Namaste Mudra

Namaste is often associated and done with Namaste Mudra, where

the palms of the hands are brought together at the heart center. This
mudra helps to calm the mind and get us in touch with our heart
centers. Combine this mudra with deep breathing to connect with
your breath and with the light within you.

97
 New Beginnings

New beginnings are a time of reflection on what has come before us.
They’re a time of letting go of the old and turning a new page in the
book of our lives. Through this change, we can allow new experiences
to come into our lives. As we welcome the new, we can release old
patterns to make room for positive growth. Yoga practice can
provide us a gateway to personal growth and the shedding of old
beliefs. Holding on to old beliefs that no longer serve us can hold us
back from our true potential.

If we allow it to, a new beginning can become a time to reflect on the

past and bring awareness to any negative old things we’re still
holding on to. When we shed light on these things, we can learn to
understand them and ultimately let them go. Consider that every
second that passes is a new opportunity for a new beginning. In each
moment, we can always begin again.

Asana Theme Ideas

To sequence a class for this theme, consider asanas that ignite the
body and mind with energy. Some asanas you could sequence are
playful and challenging asanas such as One-Legged Pigeon (Eka
Pada Rajakapotasana), Marichyasana I, Warrior 3 (Virabhadrasana
III), Three-Legged Dog (Eka Pada Adho Mukha Svanasana), and
Extended Hand To Big Foot (Utthita Hasta Padangusthasana). You
could also consider making this class energetic, with a heavy focus
on "flow" and creating heat within the body.

Peak Asana Suggestion

98
Three-Legged Dog (Eka Pada Adho Mukha Svanasana)

Words Of Inspiration

“It is only when the mind is free from the old that it meets
everything anew, and in that there is joy.” – Jiddu Krishnamurti

“It doesn’t matter where you came from; all that matters is where
you’re going.” – Brian Tracy

“You’ll never get bored when you try something new. There’s really
no limit to what you can do.” – Dr. Seuss

Class Theme Introduction: New Beginnings Pranayama

Practice

Begin in Easy pose (Sukhasana) with the eyes closed or open and
begin slowly deepening the inhalations and exhalations, creating a
slight pause for a second or two between the inhale and the exhale.
With every exhale, imagine that you’re letting go of any false beliefs,
experiences, or negativity you’re still holding on to from the previous
year. Continue this for several breaths or up to several minutes.

99
 Om

Om is an ancient sacred syllable that is used today as part of

Hinduism, Buddhism, and yoga philosophy. First found in the
Vedas, the mantra OM is often recited at the beginning of prayers or
a yoga practice. The sound of om is thought to represent the
universal sound of the universe or consciousness. When chanted, it
is believed to reestablish our connections to the universe. It is also
believed to help realign the chakras, the energy centers in the body,
and aid with healing the body.

The meaning of om is difficult to translate into English, as it carries

many meanings, but is roughly defined as infinite universe or the
essence of everything and all things. Om is a mantra that helps to
calm and quiet the mind. Chanting the sound om in a yoga class can
help students get in touch with the spiritual aspect of the practice.

Asana Theme Ideas

When sequencing asanas for this theme, you can focus on asanas
that quiet the mind and body to allow for a way to deepen our
connection to our consciousness. Some asanas to consider are Child
(Balasana), Savasana, Reclining Bound Angle (Supta Baddha
Konasana), Easy (Sukhasana), and Reclining Pigeon (Supta
Kapotasana).

Peak Asana Suggestion

100
Easy (Sukhasana)

Words Of Inspiration

“You are a cosmic flower. Om chanting is the process of opening the

psychic petals of that flower.” – Amit Ray

“Penetrate deep into the word Om. Gradually the word will
disappear and only the silence will remain. The word is a support.
The meaning is within you. Om brings out that meaning which is
hidden in your soul.” – Amit Ray

Class Introduction: Om Chanting Practice

Begin in a comfortable seated pose with your hands in Anjali mudra

(prayer position; the same as Namaste mudra) at your heart center.
Take a big inhale in, and then, on an exhale, chant a long OM out.
Pay attention to the vibrations of the sound in your body. Repeat up
to three times or more.

101
 Patience

With instant gratification constantly at our fingertips, patience is

something many of us can work to cultivate more of in our daily
lives. Patience takes us away from the energy of moving hastily from
task to task into one of slowing down and being more present in our
daily lives. Even in the example of a yoga practice, we may often
push ourselves into advanced asanas quickly, without taking time to
notice how our bodies actually feel in each posture. Through
patience, we learn to go with the flow and appreciate life's journey,
moment by moment. We can become calmer and allow ourselves to
surrender to each moment. When we are patient, we give ourselves
an opportunity to notice and be aware of the abundance of blessings
we actually have in this moment.

Asana Theme Ideas

To sequence a class for patience, consider a slower-paced class with

longer holds in asanas. Or, you can focus on the transitions into and
out of asanas. Difficult or challenging asanas can also be held for
longer periods of time to cultivate patience. Bring awareness to the
breath by cueing your students to be mindful and stay with their
breath in the practice. Some examples of challenging asanas that
could be held for longer periods of time are Warrior 2
(Virabhadrasana II), Extended Side Angle (Utthita Parsvakonasana),
Goddess (Utkata Konasana), Chair (Utkatasana), and Reverse
Warrior (Viparita Virabhadrasana).

Peak Asana Suggestion

102
Reverse Warrior (Viparita Virabhadrasana)

Words Of Inspiration

"Adopt the pace of nature: her secret is patience." – Ralph Waldo

Emerson

“The two most powerful warriors are patience and time.” – Leo
Tolstoy

“Patience attracts happiness; it brings near that which is far.”

– Swahili Proverb

Class Introduction: Mindfulness Patience Practice

Begin in a seated pose with your eyes either open or closed. Take an
opportunity to begin to explore the depth of your breath by
elongating your inhales and deepening your exhales. As thoughts
flutter in the mind, practice keeping your awareness on your
breathing. This is a simple but challenging practice for many. Do this
for up to a minute or longer. Remind yourself and your students that
developing patience with awareness takes time, and it's okay if their
thoughts wander.

103
 Positivity

Positivity is a choice we can make each day. We can choose to be

joyful and to cultivate gratitude. To help positivity flow, exercise
daily, meditate, cultivate gratitude, learn to reframe obstacles, and
surround yourself with positive people.

Meditation a key part of maintaining a positive outlook on life. It

allows us to get in touch with our true nature, purifies and gives us
power over our thoughts, and reconnects us with our consciousness.
It also gives us a chance take a step back from situations so we can
pause before reacting. If we usually react negatively to a bad
situation, we can choose to reframe the situation. Perhaps, if it’s a
negative situation, we can view it instead from the perspective of
learning and growth.

When we control our thoughts through meditation, we can give less

energy to negative thoughts and more energy to positive ones.

Asana Theme Ideas

To sequence asanas for positivity, include both balance and

strengthening asanas. Balance asana help us to balance our thoughts
so that we can choose positive ones. Strengthening asanas help to
instill positive energy into our bodies. Some asanas to consider are
Standing Splits (Urdhva Prasarita Eka Padasana), Dancer
(Natarajasana), Boat (Paripurna Navasana), Side Plank
(Vasisthasana), and Upward Facing Plank (Purvottanasana).

Peak Asana Suggestion

104
Side Plank (Vasisthasana)

Words Of Inspiration

“The way to happiness; keep your heart free from hate, your mind
free from worry, live simply, expect little, give much, scatter
sunshine, forget self, and think of others.” – Norman Vincent Peale

“The sun himself is weak when he first rises and gathers strength
and courage as the day gets on.” – Charles Dickens

“If you think you can do a thing or think you can’t do a thing, you’re
right.” – Henry Ford

Class Introduction: Hansa Mudra Practice

Hansa mudra can induce feelings of joy, positivity, and happiness.

To do this mudra, bring your thumb, forefinger, middle finger, and
ring finger together to touch. Allow your pinky finger to remain long
and extended. Do this mudra with your eyes closed and bring to
mind 5-10 things that make you happy.

105
 Prana

Prana translated from Sanskrit means life force and is the energy of
life that is all around us, within us, and in the entire universe. Prana
resides in our bodies and souls, in trees and animals, and in all
nature. It is what gives us vitality and energy. When prana is blocked
from flowing freely through the body, it creates a lack of harmony
both emotionally and physically and can result in disease and
emotional imbalances.

Teaching prana is an important aspect of yoga philosophy. Help your

students learn ways to expand their own prana through yoga,
meditation, and—most importantly—pranayama practices, which
were specifically designed to expand our prana. Pranayama lets us
consciously tap into the power of our breath and learn to control the
flow of prana throughout our bodies.

Asana Theme Ideas

When sequencing asanas for this theme, focus on asanas that involve
creating heat and a connection with the breath and body. Asanas
such as Warrior (Virabhadrasana) sequences or Sun Salutation
(Surya Namaskar) flows are good to add in a prana-themed class.

Peak Asana Suggestion

106
Mountain (Tadasana)

Words of Inspiration

“Breath is the bridge which connects life to consciousness, which

unites your body to your thoughts.” – Thich Nhat Hanh

“There is one way of breathing that is shameful and constricted.

Then, there's another way: a breath of love that takes you all
the way to infinity.” – Rumi

“As a fire blazes brightly when the covering of ash over it is

scattered by the wind, the divine fire within the body shines in all its
majesty when the ashes of desire are scattered by the practice of
pranayama.” – B.K.S. Iyengar

Class Theme Intro: Prana Mudra Practice

Begin in a simple seated position with your spine upright and

straight. To do Prana mudra, bring your pinky finger, ring finger,
and thumb to touch. Allow your middle and pointer finger to remain
relaxed and extended out long. Combine this mudra with a
pranayama practice of your choice. Ujjayi, Alternate Nostril
Breathing, and Three-Part Breath are all good pranayama practices
for all levels.

107
 Present Moment

When we can relax and unfold into the present moment, we allow
ourselves to experience peace and grace. Embracing mindfulness is
the practice of being aware of our emotions, our thoughts, and
what’s going on around us. Often our thoughts are racing, either
ruminating about the past or thinking about the future. If we fail to
appreciate and understand the depth and importance of the present
moment at hand, it can lead to us feeling negative emotions. Stress,
anxiety, and depression can occur when we don't practice staying in
the present moment and just enjoy the beauty in each moment of our
lives. Through presence, we understand the gift of life that we’re
receiving every second. It is only by being here fully in the moment
that we can find true happiness.

By being aware of our thoughts, we can control our inner worlds—

and, in turn, control our outer ones. Being present helps free us from
judgements and negative emotions and allows us to experience inner
peace.

Asana Theme Ideas

When sequencing asanas for this theme, you can focus on calming
and relaxing yoga asanas. Some asanas you could consider are Cow
Face (Gomukhasana), Reclining Spinal Twist (Supta
Matsyendrasana), Reclining Hero (Supta Virasana), Reclining
Pigeon (Supta Kapotasana), and Supine Twist (Jathara
Parivartanasana).

Peak Asana Suggestion

108
Reclining Spinal Twist (Supta Matsyendrasana)

Words Of Inspiration

“Yesterday is history. Tomorrow is a mystery. Today is a gift.

That’s why it is called the present.” – Alice Morse Earle

“Stand on the meeting of two eternities, the past and future, which
is precisely the present moment.” – Henry David Thoreau

“The future depends on what you do today.” – Mahatma Gandhi

Class Introduction: Bell Timer Meditation

Set a bell timer, either by using your phone or by using a Tibetan-

style bell along with a clock to keep the time. Set your timer, or ring
the Tibetan bell, so that it goes off every 30 seconds or one minute.
Then, simply observe the breath without trying to change it in any
way. Allow your focus to stay on your breathing. Whenever the bell
sounds, let it be a gentle reminder to keep your awareness on the
present moment and on the breath. If your mind wanders, simply
allow the sound of the bell to draw you back to the present moment.

109
 Relaxation

Stress has become prevalent in our modern world. We find ourselves

constantly rushing from task to task, multi-tasking and checking off
our endless to-do lists. This constant state of stress leads to disease
in the body and mind and to anxiety and depression. What we fail to
realize is that life is short; if we keep going in a stressed fashion, our
lives will pass us by and we may find ourselves regretting not taking
the time to just slow down and enjoy the moment. Releasing the
burden of stress and tension allows us to come to our natural states
of being: relaxation and joy. To relax means we get to connect more
deeply with ourselves and our loved ones. It means enjoying our
time on Earth and finding joy in ordinary moments.

Asana Theme Ideas

When sequencing a class for relaxation, we can focus on asanas that

create a sense of peace and restoration in the body. Some examples
of relaxation asanas are Plow (Halasana), Happy Baby
(Ananda Balasana), Standing Forward Fold (Uttanasana), Pigeon
(Uttanasana), and Reclining Bound Angle (Supta Baddha Konasana).
For this sequence, you could also consider holding restorative asanas
for longer periods of time: for example, 6-10 breaths.

Peak Asana Suggestion

110
Plow (Halasana)

Words Of Inspiration

“Take rest. A field that has rested gives a bountiful crop.”– Ovid

“Don't seek, don't search, don't ask, don't knock, don't demand —
relax. If you relax, it comes. If you relax, it is there. If you relax, you
start vibrating with it." – Osho

“The door that the wind comes from: close it and relax.” – Arabic
Proverb

Class Theme Introduction: Body Scan Relaxation

Begin lying down or sitting in a comfortable seated position. Close

the eyes. Starting at the crown of the head, allow a feeling of
relaxation to move down into your face, relaxing your eyes, face, and
neck. Slowly move that feeling of relaxation down into your chest,
relaxing your upper back, shoulders, arms, and fingers. Allow that
relaxation to slowly float down your legs, ankles, and finally down to
your feet.

111
 Renewal

There are many things that can drain us mentally, emotionally, or

physically. Some energy-draining culprits are stress, poor diet,
fatigue, lack of sleep, negative mindset, lack of exercise, or too much
exercise. Sometimes the drain can even come from overloading our
to-do lists with too much, making us feel spread thin. Remind
yourself and your students that it’s okay to take time for ourselves
each day to renew our bodies, minds, and souls. This renewal
process could be as simple as a quick 10-minute walk or even a 5-
minute meditation. The more we take time to renew our energy, the
more we can improve the quality of our lives.

Here are some other daily energy renewal ideas: 10 minutes of

stretching, get a massage, walk in nature for 15 minutes, have a
warm cup of tea, read something positive daily, journal, call a friend,
spend time with a pet or loved one, or 5 minutes of pranayama
practice.

Asana Theme Ideas

To sequence a class for this theme, consider backbends that open the
heart area and asanas that stretch the spine to increase the flow of
energy throughout our bodies. Some backbends to consider are
Bridge (Setu Bandha Sarvangasana), Dancer (Natarajasana), Camel
(Ustrasana), and Wheel (Urdhva Dhanurasana). Some spine
stretching asanas to consider are Thread The Needle (Parsva
Balasana), Cat (Marjaryasana), Cow (Bitilasana), Downward Facing
Dog (Marjaryasana), and Seated Spinal Twist (Ardha
Matsyendrasana).

Peak Asana Suggestion

112
Cow (Bitilasana)

Words Of Inspiration

"We must always change, renew, rejuvenate ourselves; otherwise

we harden." – Joann Wolfgang Von Goethe

“Perhaps the earth can teach us, as when everything seems dead
and later proves to be alive.” – Pablo Neruda

Yesterday I was clever, so I wanted to change the world. Today I

am wise, so I am changing myself.” – Rumi

Class Theme Introduction: Prana Mudra

Introduce a pranayama practice with the combination of prana

mudra. To do prana mudra, bring your pinky finger, ring finger, and
thumb to touch, allowing your middle and pointer fingers to remain
relaxed and extended out.

Prana mudra is sometimes referred to as The Mudra of Life. This

mudra helps us to enhance vitality and promote our prana to flow
freely within our bodies. Choose a pranayama practice of your choice
to combine with this mudra.

113
 Root Chakra

The Root Chakra is the first of our 7 Chakras and comes from the
Sanskrit word muladhara, which translates to root. The Root Chakra
is located at the base of the spine and is associated with the adrenal
glands and gonads. The energetic associations of the Root Chakra
are with our senses of safety survival, and groundedness. This
includes the part of us that’s connected to our need for food, shelter,
family, and other necessities for survival. It also includes our
abundance and our relationship to money. When the Root Chakra is
balanced, we feel secure and worry less. There is a feeling of flow in
our lives, a feeling of inner peace. We feel both confident and
connected to everything and everyone around us.

Asana Theme Ideas

When sequencing a class for balancing the Root Chakra, we can

focus on standing asanas that create a sense of grounding both
physically and energetically. Standing asanas such as Mountain
(Tadasana), Warrior 1 (Virabhadrasana I), High Lunge (Ashta
Chandrasana), Warrior 2 (Virabhadrasana II), and Triangle
(Trikonasana) are great asanas to focus on for this sequence.

Peak Asana Suggestion

114
Triangle (Trikonasana)

Words Of Inspiration

All of my needs are being met.

I am grounded and connected to the universe and life around me.

I feel safe and supported in all that I do.

I feel connected, grounded, and supported by the earth.

Class Theme Introduction: Healing Root Chakra Mantra

Practice

Begin in a comfortable seated position and start to take deep breaths

in and out. As you focus on elongating your inhalations and
exhalations, you can image breathing in the word Grounded and
exhaling out the word Safe. Repeat several times or for several
minutes.

115
 Rooted In Earth

Our home, planet Earth, is an abundant and supportive home for us,
providing us with food, shelter, adventure, and beauty. Being in
nature gives us an opportunity to reconnect to the beauty and
serenity that Earth has to offer; it also relaxes the mind and reduces
stress and anxiety. Time in nature helps us to establish a sense of
security and stability, knowing that we're always supported and
guided.

Some ways we can pay homage to our beautiful home daily are by
spending at least 15 minutes outside in nature each day, going on
walks daily, hiking, recycling, walking or biking instead of driving,
and being mindful to do things that help to keep our communities
clean.

Asana Theme Ideas

To sequence a class for the theme rooted in Earth, we can focus on

asanas that establish a connection with the Earth and our bodies. For
example, in seated or standing asanas, either our feet or our bottoms
are rooted and connected to the Earth. Some standing asanas and
seated asanas you could consider are Easy (Sukhasana), Seated
Straddle (Upavistha Konasana), Goddess (Utkata Konasana),
Humble Warrior (Baddha Virabhadrasana), and Tree (Vrksasana).
As you come into these asanas, bring awareness to the Earth
supporting your body and to the feeling of being grounded and
supported.

Peak Asana Suggestion

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Humble Warrior (Baddha Virabhadrasana)

Words Of Inspiration

"And forget not that the earth delights to feel your bare feet and the
winds long to play with your hair." – Khalil Gibran

"Look deep into nature, and you will understand everything better."
– Albert Einstein

"Nature always wears the colors of the spirit." – Ralph Waldo

Emerson

"The earth has music, for those who will listen." – George
Santanaya

Class Introduction: Standing Grounding Meditation

Begin standing tall in Mountain (Tadasana) with your legs hip-

distance apart. Bring awareness to your feet rooting down into the
Earth and feel supportive energy rising up from the Earth into your
bodies. Engage your core and your leg muscles and feel this energy
rising up all the way to the crown of your head. Bring your hands to
prayer position at the chest, take several deep breaths, and take a
quiet moment to express gratitude and respect to our home, Earth.

117
 Sacral Chakra

The Sacral Chakra is our 2nd chakra and comes from the Sanskrit
word swadhisthana, which is translated to one's own base. Located
below the navel, this chakra is related to our reproductive organs and
pelvic area. The energetic associations for the Sacral Chakra are
sexuality, weight, creativity, pleasure, and enjoyment. When this
chakra is balanced, we feel optimally creative and fully enjoy our
lives; our sexual health and sexual relationships are healthy and
joyful experiences for us; we are at an optimal healthy weight for
ourselves and have a healthy relationship to food; and our bodies
and minds feel energetic and full of vitality. Creativity also blossoms
into every area of our lives, including work. If the Sacral Chakra is
imbalanced, it can lead to low self-esteem, lack of creativity, loss of
joy, and dysfunction in our relationships to others.

Asana Theme Ideas

Because the body associations for this chakra are in the pelvic area,
to heal this chakra you could consider sequence yoga asanas that
focus on opening and stretching the hip area. Hold these asanas for
longer periods of time, a minute to five minutes if its comfortable for
you. Try to focus on breathing to release tension in the hips in these
asanas. Examples of asanas that help to open the Sacral Chakra are
Pigeon (Rajakapotasana), Lizard (Utthan Pristhasana), Goddess
(Utkata Konasana), Seated Straddle (Upavistha Konasana), and
Crescent Lunge (Anjaneyasana).

Peak Asana Suggestion

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Lizard (Utthan Pristhasana)

Words Of Inspiration

I express myself creatively in all aspects of my life.

My relationships with myself and others are thriving.

I love and honor my body.

Class Theme Introduction: Sacral Chakra Healing Mantra

Begin in a seated asana of your choice with your spine straight and
eyes closed. Imagine there is a swirling ball of orange healing energy
right in front of your pelvic area. Imagine that this light energy is
healing and opening up your Sacral Chakra. Next, repeat the mantra
I love and honor my body silently to yourself as you continue to
breathe deeply. Do this for up to a minute or longer.

119
 Santosha

Santosha is the second Niyama of the 8 Yoga Limbs of Patanjali.

In Sanskrit, santosha translates to contentment. This ethical
principle focuses on finding happiness and being at peace with
ourselves and how things are in our lives. Through Santosha, we
can practice looking within for inner peace instead of always
looking to outside circumstances. Santosha inspires us to be
more content and reminds us that true inner peace is an inside
job. When we focus on things that are wonderful in our lives, we
can lead more blissful lives. When we focus on what we have, we
are more grateful and optimistic; allowing even more blessings to
pour into our lives. Santosha doesn’t mean accepting things that
aren't right and never moving toward growth, but instead refers to
being content as we go through our journey, with the deep faith that
things will work out.

Asana Theme Ideas

Focus on feeling at ease in each pose and allow your practice to be

where it is. Often, we push ourselves too far in our desire to move
forward in asanas, and this is a common cause of injury in yoga. In
this class theme, sequence basic yoga asanas such as Child
(Balasana), Downward Facing Dog (Adho Mukha Svanasana),
Savasana, and Mountain (Tadasana). As you do, ask yourself to
really be conscious of how the pose feels in your body. As emotions
and feelings come up, practice accepting these and being content.
Find a way to make each pose work for you in your own body.

Peak Asana Suggestion

120
Downward Facing Dog (Adho Mukha Svanasana)

Words Of Inspiration

“Contentment is the greatest form of wealth.” – Acharya Nagarjuna

“Just become totally content and happy from within. Then you will
get all that you want.” – Sri Sri Ravi Shankar

“Be content with what you have; rejoice in the way things are.
When you realize there is nothing lacking, the whole world belongs
to you.” – Lao Tzu

Class Introduction: Acceptance Mantra

This Santosha practice is to inspire us to find inner peace and

acceptance in moments of stress or unease. To do this, begin in a
comfortable seated position. Close the eyes and take a moment to
clear the mind, using the breath as your anchor. Take a big inhale,
and then exhale slowly. Use the following mantra: I am at peace and
accept things as they are. Repeat up to 5 times or more.

121
 Satya

Satya is one of the five Yamas from the 8 Limbs Of Yoga and is a
Sanskrit word that roughly translates to truth. Satya explores the
importance of honesty, transparency, and truthfulness in our
relationships with others. When we implement Satya into our lives, it
builds deeper connections with others and improves our
relationships. Satya also works to expand our relationships to
ourselves. Being honest with ourselves gives us clarity, which in turn
helps to clear our minds and hearts. Being honest with ourselves
means understanding and knowing our own boundaries so that we
can choose things that support our higher purpose and goals.

Satya also relates to communicating truthfully to others. When we

speak our truth and stand up for things that we believe in, we can
live more authentic and honest lives. Satya's aim is to guide us to live
a life of integrity, infusing truthfulness in all that we do.

Asana Themes Ideas

To sequence asanas for Satya, focus on asanas that open the throat
area. Backbends and inversions are good asanas to consider. Some
examples of yoga asanas you could include are: Camel (Ustrasana),
Locust (Salabhasana), Cobra (Bhujangasana), Upward Facing Dog
(Urdhva Mukha Svanasana), and Sphinx (Salamba Bhujangasana).

Peak Asana Suggestion

122
Cobra (Bhujangasana)

Words Of Inspiration

“If you do not tell the truth about yourself, you cannot tell it about
other people.” – Virginia Woolf

“When you are sorrowful, look again in your heart, and you shall
see that in truth you are weeping for that which has been your
delight.” – Kahlil Gibran

“Whatever satisfies the soul is truth.” – Walt Whitman

Class Theme Introduction: Sat Nam Mantra

Sat Nam is a Sanskrit mantra that translates to I am truth. The

purpose of this mantra is to get in touch with living a life of
truthfulness and integrity. Begin in a comfortable seated pose and
close the eyes. Take a big inhale and repeat the word Sat; as you
exhale, repeat the word, Nam. Repeat for up to a minute or longer.

123
 Saucha

Saucha is an ethical principal that teaches us to have cleanliness in

every area of our lives, including in our minds and bodies, in our
work, in our relationships, and in the space around us. In practicing
Saucha, we could work to keep our to-do lists and daily tasks
separate from our yoga spaces as a way to keep our minds clear. To
practice this, let yourself know that it’s okay and safe for you to set
aside any mental chatter and allow yourself to have the gift of peace
for the duration of your yoga practice.

You can also work to keep your space clean by keeping a tidy yoga
practice area. You could do this by making sure that your yoga
classroom or personal yoga space is always clean and clear. You
could also use tools such as aromatherapy, candles, and ambient
music to create a sacred space for yourself or your students.

A sacred space could also be a workplace, a home yoga practice, or

just your home in general. Keep in mind some different ways you can
create a sacred and pure place in these various areas.

Asana Theme Ideas

To sequence a class for creating a sacred space, think of healing and

restorative asanas combined with energizing asanas. Forward folds
are asanas that create a sense of surrender and release in the body.
Some other asanas to consider are inversions, Warrior 1
(Virabhadrasana I), Humble Warrior (Baddha Virabhadrasana),
Seated Spinal Twist (Ardha Matsyendrasana), and Frog
(Mandukasana).

Peak Asana Suggestion

124
Frog (Mandukasana)

Words Of Inspiration

“Better keep yourself clean and bright; you are the window through
which you must see the world.” – George Bernard Shaw

“The body is your temple. Keep it pure and clean for the soul to
reside in.” – B.K.S. Iyengar

“I will not let anyone walk through my mind with their dirty feet.” –
Mahatma Gandhi

Class Introduction: Cleansing Breath Practice

This detoxifying breath mini practice helps to clear the body and
mind. To do this, start in Easy pose (Sukhasana) with the eyes open
or closed. Next, begin to slowly deepen your inhales and exhales,
allowing your body to relax. With every slow exhale, imagine as
though you’re exhaling out any negative energy or tension from your
body and mind. Repeat for up to a minute or longer.

125
 Self-Acceptance

Self-acceptance occurs when we can let go of negative judgements,

we have about ourselves and learn to accept ourselves as we are. By
letting go of heavy energy that comes with judging ourselves, we can
see ourselves through the eyes of love. Negative self-talk can hold us
back emotionally. It can make us afraid to try new things and
destroys our confidence.

Self-acceptance is an important practice through which we can

change our inner dialogue from negative to positive. By releasing the
burden of self-judgement, we free ourselves emotionally and
spiritually. Self-acceptance also helps us connect with ourselves
more deeply and better understand our inner thoughts so that we
can view them from an objective perspective. A great way to practice
this daily is to affirm positive mantras about yourself. You can also
take time to reflect on things that you love about yourself daily.

Asana Theme Ideas

When sequencing a class for self-acceptance, we can focus on asanas

that create a sense of relaxation and surrendering in the body.
Restorative asanas or asanas that include forward folding can be
included in this yoga class theme, such as Seated Straddle
(Upavistha Konasana), Halfway Lift (Ardha Uttanasana), Standing
Forward Fold (Uttanasana), Pyramid (Parsvottanasana), and Bound
Angle (Baddha Konasana).

Peak Asana Suggestion

126
Halfway Lift (Ardha Uttanasana)

Words Of Inspiration

“To be beautiful means be yourself. You don't need to be accepted by

others. You need to accept yourself." – Thich Nhat Khan

“You alone are enough. You have nothing to prove to anybody.” –

Dr. Maya Angelou

“Peace comes from within. Do not see it without.” – Buddha

Class Theme Introduction: So-Ham Acceptance Meditation

The Sanskrit meaning of So Ham is I am. I Am are two very powerful

words that can help us release judgement and accept ourselves as we
are. Start in relaxed seated position and begin to take deep breaths in
and out. Focus on elongating your inhalations and exhalations. As
you inhale, imagine breathing in the word So; as you exhale, imagine
breathing out the word Ham.

127
 Self-Love

While our relationships with others is an important aspect of love,

the most essential type of love is often overlooked: self-love. Self-love
is about taking the time to celebrate and love yourself fully. It's about
removing negative self-talk and reminding yourself just how truly
awesome you are. Self-love is also about taking time to care for
yourself and recharging when you need it.

When we love ourselves more fully, it not only benefits us spiritually

and emotionally, but that love also begins to spill over and radiate
out into the world. Taking time to cultivate our self-love helps us to
boost our own self-worth and remove any negative self-talk we have
about ourselves. Self-love teaches us to be kind to ourselves and give
ourselves time to just relax and be present. Yoga is such a great way
to help us get in touch with self-love because we're able to calm the
mind and be fully present in our bodies, without any judgments.

Asana Theme Ideas

Cultivating self-love is a very calming and yet powerful act we can do

for ourselves. To sequence a class for this theme, consider combining
calming asanas with power asanas. Some soothing asanas you could
consider are Cat (Marjaryasana), Cow (Bitilasana), Knees to Chest
(Apanasana), Supine Twist (Jathara Parivartanasana), or Wide-
Legged Forward Fold (Prasarita Padottanasana). Some power asanas
you could consider are Warrior 1 (Virabhadrasana I), Warrior 2
(Virabhadrasana II), Chair (Utkatasana), or Goddess (Utkata
Konasana).

Peak Asana Suggestion

128
Supine Twist (Jathara Parivartanasana)

Words Of Inspiration

“What lies behind us and what lies before us are tiny matters
compared to what lies within us.” – Ralph Waldo Emerson

“If you don’t love yourself, nobody will. Not only that, you won’t be
good at loving anyone else. Loving starts with the self.” – Wayne
Dyer

“You have been criticizing yourself for years, and it hasn't worked.
Try approving of yourself and see what happens.” – Louise L. Hay

“Find the love you seek, by first finding the love within yourself.
Learn to rest in that place within you that is your true home.” – Sri
Sri Ravi Shankar

Class Theme Introduction: Self Love Affirmations

Start in either Easy pose (Sukhasana) or Savasana with your eyes

closed or open. Begin to slowly deepen your inhalations and your
exhalations; do this for several breaths or up to a few minutes. Next,
out loud or in your mind, repeat the following positive mantra
affirmation to yourself: I am whole and perfect. I love myself fully.
Repeat this several times for as long as you'd like. When you are
ready to move on, imagine that this self-love you’re cultivating for
yourself begins to radiate out around you and into the world,
contributing to the love and peace of the world.

129
 Seva

Seva is a principle in yoga which means to give back; in Sanskrit, it

translates as selfless service. As a yoga teacher or student, it’s
important to understand what Seva means and its impact on the
world. When we teach or practice yoga using the principle Seva it
brings us opportunities, the ability to reach and inspire others, and
also brings positive change into the world.

When we give back, not only does it help others, but we—the giver—
receive even deeper gifts from the experience of giving. When we
give to others, we grow as individuals and contribute positively to the
world. Giving enables us to connect more deeply to others and our
communities. It also helps us to lead more joyful, happier, and more
purposeful lives.

Asana Theme Ideas

To sequence a class for the theme Seva, consider asanas where the
arms are reaching above the head or in front of the body to
symbolize the gift of giving to others. Some asanas to consider are
Upward Salute (Urdhva Hastasana), Tree (Vrksasana), Crescent
Lunge (Anjaneyasana), Warrior 1 (Virabhadrasana I), Boat
(Paripurna Navasana), or Chair (Utkatasana). As you hold these
asanas, feel the energy of giving outreaching out from your hands to
the world.

Peak Asana Suggestion

130
Crescent Lunge (Anjaneyasana)

Words Of Inspiration

"We express gratitude through seva, selfless service. We say, 'thank

you,' and live by that thank you." – Radhanath Swami

“Seva is our own inner joy pouring forth into action.” – Sri Sri Ravi
Shankar

“It's not how much we give, but how much love we put into
giving.” – Mother Theresa

Class Theme Introduction: Giving Breath Practice

This giving breath practice helps to inspire within us the gift of

giving to others. Begin in a comfortable seated position with the
spine upright. Close the eyes and take a few moments to center the
mind. When ready, take a deep full inhale in, hold the breath for a
second or two, and then exhale out slowly. As you exhale, imagine
that you are giving this breath to your neighbor or to the world
around you. Repeat for up to a minute or longer.

131
 Sleep

Sleep is something many people do not get enough of, yet it is a huge
part of our well-being. Lack of sleep can cause numerous health
issues including lowered immunity, mental fog, memories issues,
premature aging, metabolism issues, and weight gain. Chronic sleep
deprivation can also lead to a higher risk of heart disease, stroke, and
diabetes.

A recent 2018 national survey by NIH found that over 55% of people
who practiced yoga were able to get better sleep at night, and over
85% said their practice reduced their stress levels. Yoga practice
offers us breathing exercises and relaxing yoga postures to help quiet
our minds and be more in the present moment. Both things aid
greatly in improving our sleep patterns.

Asana Theme Ideas

To sequence a class for this theme, consider a more restorative

practice with calming asanas such as Savasana, Happy Baby
(Ananda Balasana), Legs Up The Wall (Viparita Karani), Plow
(Halasana), and Bridge (Setu Bandha Sarvangasana).

Peak Asana Suggestion

132
Legs Up The Wall (Viparita Karani)

Words of Inspiration

“Each night, when I go to sleep, I die. And the next morning, when I
wake up, I am reborn.” ― Mahatma Gandhi

“There is a time for many words, and there is also a time for
sleep.” – Homer, The Odyssey

“Sleep is the best meditation.” – Dalai Lama

Class Theme Introduction: Body Scan Relaxation

Start in any pose that is comfortable for you. As you inhale, allow
yourself to envision the air traveling into your nose and throughout
your entire body. As you exhale, imagine it traveling all the way out
again. As you imagine the air traveling throughout the body,
mentally relax each part of your body, starting at the crown of the
head. Focusing on your breathing in this way activates your
parasympathetic system and encourages you to calm down, relax,
and lower your heart rate in preparation for sleep.

133
 So Ham - I am

So Ham is a powerful meditative Sanskrit mantra often used in yoga

and meditation practice. It translates to I Am That I Am or I Am
That. This profound mantra, when recited, helps us contemplate the
mysteries and depth of our consciousness. By repeating it, we calm
the mind and get in touch with our higher selves and our connection
with the universe. As we affirm I am, we powerfully declare that we
are one with the universe.

This mantra also empowers us by serving as a reminder that we each

have the power within to create our own life stories. The very words,
I am gives us the opportunity to define ourselves as we wish. For
example, we could use the mantra to affirm, I am… grateful, or I
am…powerful, or I am…peace.

Asana Theme Ideas

To sequence a class for this theme, consider a meditative and slower-

paced class that offers time for inner reflection. Try stretching asanas
with longer holds such as Crescent Lunge (Anjaneyasana), Seated
Forward Fold (Paschimottanasana), Child (Balasana), Bound Angle
(Baddha Konasana), and Supine Twist (Jathara Parivartanasana).
Offer a longer Savasana with lavender aromatherapy to further relax
the mind and body.

Peak Asana Suggestion

134
Child (Balasana)

Words Of Inspiration

I am that I am. I am the universe and it exists within me.

"The light, which is thy fairest form, I see it. I am what He is." –
Soham Lahiri

“Say 'So'ham, So'ham' whatever comes. Tell yourself this even in

eating, walking, suffering. Tell the mind this incessantly—that what
we see never existed, that there is only 'I'.” – Swami Vivekananda

Class Theme Intro: So Ham Meditation

Begin in a quiet seated posture with the spine straight. Take a few
moments to observe the natural ebb and flow of your breath and to
center your mind. Next, begin the mantra pranayama practice. To do
this, take a big inhale in and internally say, So. Pause and hold the
breath briefly. Then exhale out slowly and internally say, Ham. Do
this for up to a minute or longer. Guide students to practice keeping
their attention on this mantra. If thoughts wander, just gently guide
the awareness back to the practice.

135
 Solar Plexus Chakra

The Sacral Chakra is the third of our seven chakras. Its name comes
from the Sanskrit word manipuri, which translates to lustrous jewel.
It is located above our navel area and is associated with our self-
worth and self-confidence. When our Solar Plexus Chakra is
balanced, we feel confident and driven to follow our goals, and we
move through the steps to reach our goals with ease. Our lives are
filled with passion and we know we have the power within us to
achieve our dreams. We feel mentally strong and resilient. In times
of challenges, we have a deep knowing that we have the inner
strength to rise and take on any obstacle with a positive mental
attitude. Due to its location in the body, the Solar Plexus Chakra also
relates to our core strength, stomach, and digestive system.

Asana Theme Ideas

When sequencing asanas for the Solar Plexus Chakra, you could
incorporate core-focused asanas. The core is known to be
energetically associated with our power and will. By doing core
strengthening exercises, we can help to strengthen this Chakra and
keep it in balance. Some core-focused asanas to consider are Boat
(Paripurna Navasana), Dolphin (Ardha Pincha Mayurasana), Plank
(Utthita Chaturanga Dandasana), Side Plank (Vasisthasana), and
Warrior 3 (Virabhadrasana III).

Peak Asana Suggestion

136
Plank (Utthita Chaturanga Dandasana)

Words Of Inspiration

I am confident, powerful, and successful in everything that I do.

I always act with courage and confidence.

I am focused and productive.

I act positively and with passion.

Class Theme Introduction: Healing Solar Plexus Mantra

Practice

Start in Easy pose. Begin to take slow, deep breaths, in and out.
Imagine a swirling ball of yellow energy rotating right in front of
your stomach area, healing your Solar Plexus Chakra. Internally or
out loud, say the following affirmations: I am strong, I am powerful,
I am confident. Repeat up to 3 times or more.

137
 Spring Renewal

Spring is a wonderful time of rebirth and renewal in nature—and

within us. It is a time for cleaning out old habits and beliefs that no
longer serve us. After a long cold winter, the earth renews itself by
rebirthing beautiful flowers and leaves. Just as nature begins to
come alive once again, so do our spirits. Spring is an opportunity for
us to make room for new, positive changes in our lives. As with
nature, in the winter months our bodies can become dormant with
stored and old energy. With the coming of spring, we feel a lightness
in allowing ourselves to be open to newness and a sense of renewal
within our hearts. We embrace the light and beauty around us as
well as that in our lives. Spring inspires us to be open to new changes
and serves as a reminder to how beautiful change can be.

Asana Theme Ideas

To sequence a class for spring renewal, consider an energizing and

heart-opening sequence with asanas such as Shoulderstand
(Salamba Sarvangasana), Bow (Dhanurasana), Camel (Ustrasana),
Fish (Matsyasana), and Wheel (Urdhva Dhanurasana).

Peak Asana Suggestion

Bow (Dhanurasana)

138
Words Of Inspiration

"Spring unlocks the flowers to paint the laughing soil." – Bishop

Reginald Herber

“Deep in their roots, all flowers keep the light.” – Theodore Roethke

“If we had no winter, the spring would not be so pleasant.” – Anne

Bradstreet

Class Theme Intro: Spring Renewal Breath Practice

Start in Easy pose with the eyes either open or closed. Next, begin to
explore the depth of your breath by elongating your inhales and
deepening your exhales. With every exhale, imagine that you are
breathing out old energy from your body. With every inhale, imagine
that you are detoxifying the body and filling it with renewed energy.

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 Stress Relief

Stress is a common issue that we all deal with on a daily basis.

Prolonged stress can lead to diseases, lowered immunity, tiredness,
fatigue, and burnout. Stress also leads to depression, anxiety, and
social or communication issues. How we react to stress determines
how stressed we actually feel as well as our outlook on life. For
example, two people could be in the same stressful situation, but if
one has learned to reframe that situation in a positive light—or
learned how to react less to it—that person will have a completely
different experience. A regular yoga and meditation practice can help
us to combat stress and help us with how we respond to stressful
situations. By quieting the mind and allowing ourselves to be more
deeply aware of the present moment, we can start to become more
mindful of our emotions, our thoughts, and how we react to stressful
situations. A calming yoga practice can help us to soothe our central
nervous system and promote inner peace.

Asana Theme Ideas

To sequence a class for this theme. consider asanas that promote

relaxation in the body and mind. Some asanas you could sequence
are grounding asanas such as Legs Up The Wall (Viparita Karani),
One-Legged Seated Forward Fold (Janu Sirsasana), Happy Baby
(Ananda Balasana), Reclining Bound Angle (Supta Baddha
Konasana), and Child (Balasana). You could also consider offering a
longer warm-up section of the class to help center the mind and
body. Savasana could also be extended to be longer than usual to seal
in the intention of inner stillness and peace. Another idea for
sequencing this class theme is to hold calming asanas for longer
periods of time.

Peak Asana Suggestion

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Happy Baby (Ananda Balasana)

Words Of Inspiration

“Calm mind brings inner strength and self-confidence, so that's

very important for good health." – Dalai Lama

“Tension is who you think you should be. Relaxation is who you
are.” – Chinese Proverb

“The life of inner peace, being harmonious and without stress, is the
easiest type of existence.” – Norman Vincent Peale

Class Theme Introduction: Counting Breath Practice

Begin in a comfortable seated position. To practice counting breath,

starting off easily with a slow three-count inhaling and a slow three-
count exhaling. Then, take a deep breath in for a count of three and
hold for a second. After the hold, exhale slowly for a count of three.
You can do this for up to a minute, and even extend the count for up
to 5 seconds (5 seconds inhaling and 5 seconds exhaling out, slowly).

141
 Summer

The sun and summer have long been symbols of energy and vitality.
With longer days and shorter nights, summertime brings an energy
of adventure, fun, and more nature into our lives. The season of
summer also relates to our Solar Plexus Chakra, igniting our inner
confidence and inspiring within us a fiery, passionate energy that
lights us up. This warmer energy also relates to Yang energy in the
traditional Taoist philosophy. If this fiery Yang-style energy is left
unbalanced, it can create agitation, a hot temper, or loss of patience.
To balance this warmer energy, you can incorporate its opposite
energy, Yin-style or calming asanas, to cool down the mind and
body. Sun Salutations are a great way to salute the sun and embody
the intense vibrant energy of the sun. Another idea is to end class
with a longer Savasana that's complimented with cooling
aromatherapy, such as refreshing eucalyptus or peppermint essential
oil.

Asana Theme Ideas

To sequence a class for a summer theme, you could incorporate a

series of energizing poses followed by a long cool-down to balance
the energy in the body and mind. Asanas included in traditional Sun
Salutation sequences including Warrior 2 (Virabhadrasana II),
Extended Side Angle (Utthita Parsvakonasana), Reverse Warrior
(Viparita Virabhadrasana), Warrior 3 (Virabhadrasana III) and
Triangle (Trikonasana). Be sure to incorporate a long wind-down
section of the class with passive stretches to balance the body.

Peak Asana Suggestion

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Triangle (Trikonasana)

Words Of Inspiration

“Keep your face towards the sun and you will never see the
shadows.” – Helen Keller

"Awareness is like the sun. When it shines on things, they are

transformed." – Thich Nhat Hahn

"There is a sun within every person." – Rumi

Class Theme Intro: Light Meditation

Begin in Savasana. Take a few moments to center the mind and body
by relaxing different parts of the body one at a time. Close your eyes
and imagine a white healing light energy floating above the crown of
your head. Imagine that this healing light begins to slowly float down
into your body, starting at the head and working all the way down to
your feet. As the light moves through the body, imagine that this
light is energizing and healing your body.

143
 Surrender

Surrender is the flow of life and gives us the opportunity to connect

to the rhythm of our bodies. Surrender happens when we let go of
expectations and just allow ourselves to notice and experience the
miracles of life, such as our breath, or appreciate the little blessings
in our lives. Surrendering gives us a chance to stop trying to be and
just simply be. When we are constantly striving and pushing, it can
leave us feeling disconnected and drained of our inner light. As we
surrender, we connect to the source of life and joy around us. Letting
go in this way can sometimes feel as though it’s a weakness but
surrendering is our greatest strength. To surrender requires great
courage, faith, and inner strength to know that things will work out
for us if we just let go a little.

Asana Theme Ideas

The ultimate pose of surrender is Savasana. Gift yourself the gift of

peace by allowing yourself to revel in a long Savasana.

Peak Asana Suggestion

Savasana

Words Of Inspiration

"Through surrender, the aspirant's ego is effaced, and ... grace ...
pours down upon him like a torrential rain." – B.K.S. Iyengar

144
"Surrender is the simple but profound wisdom of yielding to rather
than opposing the flow of life." – Eckhart Tolle

“The moment of surrender is not when life is over; it’s when it

begins.” – Marianne Williamson

Class Introduction: Surrender Meditation

Begin in Child pose (Balasana). Reach your arms forward and sink
your hips toward your mat. Allow your forehead to relax toward your
mat as well and release the weight of your muscles towards the earth.
With every exhale, feel yourself surrendering more into the pose.
Stay here for as long as you’d like.

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 Svadhyaya - Study of Oneself

Svadhyaya is one of the 5 Niyamas of the 8 Yoga Limbs Of Yoga. This

Sanskrit word pronounced, swaad-yai-ya, translates to self-study
and focuses on maintaining continuous study of ourselves. Through
this exploration of introspective self-inquiry, we can allow more
insight into our minds, our thoughts, and our emotions. By doing so,
we also gain mastery over our reactions to situations, reducing stress
and anxiety.

When we can understand ourselves more deeply in this way, we can

gain a fresh new perspective on the world around us and our place in
it. Svadhyaya inspires confidence within us and a deep sense of
knowing that we can truly do anything we set our minds to. Some
ways Svadhyaya can be practiced daily is through yoga, reading
positive or spiritual books, meditation, daily affirmations, prayer,
and journaling.

Asana Theme Ideas

How we react to challenges is a great way to study ourselves. To

sequence a class for this theme, consider a challenging flow
combined with calming and restorative asanas to allow time for
introspection. Some challenging asanas to consider are Squat
(Malasana), Standing Splits (Urdhva Prasarita Eka Padasana),
Chaturanga (Chaturanga Dandasana), Dolphin (Ardha Pincha
Mayurasana), and Chair Twist (Parivrtta Utkatasana). Consider
holding these asanas for longer periods of time. Some calming
restorative asanas to consider are Child (Balasana), Shoulderstand
(Salamba Sarvangasana), Savasana, Bound Angle (Baddha
Konasana), and Supine Spinal Twist (Jathara Parivartanasana).

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Peak Asana Suggestion

Shoulderstand (Salamba Sarvangasana)

Words of Inspiration

“Study, when it is developed to the highest degree, brings one close

to higher forces that promote understanding of the most complex.”
– The Yoga Sutras of Patanjali, Sutra II.4 translation by T.K.
Desikachar

"Knowing yourself is true wisdom…mastering yourself is true

power." – Lao Tzu

"I have been a seeker and I still am, but I’ve stopped asking the
books and the stars. I’ve started listening to the teachings of my
soul." – Rumi

Class Introduction: Awareness Meditation

In this awareness mini-meditation, we welcome emotions or

sensations in the body as they arise—without judgement, just simply
noticing them as they arise, and just observing. To do this, begin in a
comfortable seated position with the spine straight. Close the eyes
gently and begin to observe the natural flow of the breath moving in
and out of the body. Bring your awareness to any emotions or
sensations that arise in the body. If your mind wanders, gently bring
your attention back to this practice of simple observation of
sensations in the body, without judgement. Do this for up to 2
minutes or longer.

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 Tapas

Tapas, one of the Niyamas from the 8 Limbs Of Yoga, translates

from Sanskrit word to burn. The idea of Tapas focuses on discipline,
the willpower to achieve our goals and burst through our blocks to
live up to our highest potential. Tapas also means to make pure
through "burning"—not in the literal sense, but in a spiritual light.
Our pain and suffering can make us stronger as we evolve from the
lessons we gain from experiences. In addition to overcoming difficult
circumstances, Tapas could also be interpreted as channeling intense
or negative energy into a positive experience or outlet. For example,
if we are feeling angry or resentful, we could work within ourselves
to channel and transform that energy to its positive energetic
counterpart, which could be passion or positive motivation.

Asana Theme Ideas

To sequence asanas for Tapas, consider powerful, heated asanas to

inspire fiery passionate energy in the body. Some asanas you could
consider are the Warrior asanas (Virabhadrasana), Chair
(Utkatasana), Boat (Paripurna Navasana), Chaturanga (Chaturanga
Dandasana), Camel (Ustrasana), and Dolphin (Ardha Pincha
Mayurasana). You could also begin the class with series of Sun
Salutations (Surya Namaskar) to stir up warmth in the body.

Peak Asana Suggestion

148
Warrior (Virabhadrasana II)

Words Of Inspiration

“Life without tapas is like a life without love.” – B.K.S. Iyengar

“Tapas is not a penance; it is mental training to develop

willpower.” – Baba Hari Dass

“Success is nothing more than a few disciplines practiced every

day." – Jim Rohn

Class Introduction: Heating Energy Practice

Tapas is complimented with an increase of energy in the body and

mind. To begin, practice a simple energy-expanding meditation. Sit
in a comfortable position and close the eyes. Take a few moments to
connect with your natural breathing cycle. Next, bring your palms
together and rub them vigorously against each other, creating hear.
Then, bring your warmed palms over your closed eyes and feel the
energy radiating into your body, energizing you. Take several deep
breaths and feel the energy within you rise.

149
 Thankful

Gratitude is a simple and easy practice that anyone can start today to
begin leading a more positive life. It may be the single greatest thing
that we can do for ourselves to live truly joyful lives. It can be easy to
forget all the blessings we have when we face challenges or obstacles.
Cultivating the daily practice of gratitude can improve our
relationships, make us more compassionate, and ultimately make us
happier. By focusing on the good, it creates a space where we can
allow positive and transformative growth to occur. Gratitude can
also improve our health by boosting our immunity, improving our
sleep, and lowering blood pressure.

The simplest way to cultivate gratitude is to take a few minutes each

day, or sit in meditation, and think of things you’re grateful for. In
doing daily, you may find that your list of things you appreciate is
significantly longer than your list of troubles.

Asana Theme Ideas

To sequence a class for being thankful, focus on calming and

grounding asanas that help us get in touch with our own gratitude.
You can also consider are asanas where arms are stretched outwards,
to symbolize the outreaching of giving to someone else. Asanas to
consider are Upward Salute (Urdhva Hastasana), Chair
(Utkatasana), Warrior 1 (Virabhadrasana I), Balancing Table
(Dandayamana Bharmanasana), or Warrior 3 (Virabhadrasana III).

Peak Asana Suggestion

150
Warrior 3 (Virabhadrasana III)

Words Of Inspiration

“The attitude of gratitude is the highest yoga.” – Yogi Bhajan

“May the gratitude in my heart kiss all the universe.” – Hafez

“Appreciation is a wonderful thing: It makes what is excellent in

others belong to us as well.” – Voltaire

Class Theme Introduction: Gratitude Practice

Begin in Savasana. Breath in deeply and exhale deeply. Bring your

hands or hand to your heart center. Start to bring awareness to the
movement of breath around your heart center or Heart Chakra area.
Next, bring to mind 5-10 things you’re grateful for. Feel the energy of
gratitude fill your heart and body.

151
 Third Eye Chakra

Our Third Eye Chakra is the 6th chakra and is also known as our
“sixth sense.” Its name comes from the Sanskrit word ajna, which
translates to perceive. The Third Eye Chakra is located above our
eyes, in between our eyebrows. This chakra is associated with our
intuition, wisdom, and creativity. It is also associated with the eyes,
nervous system, and sinuses. When the Third Eye Chakra is clear
and unblocked, we can focus better and trust our intuition more. Our
concentration increases and we become clearer of our goals. This
Chakra is also a way we can gain insight to our inner selves and our
consciousness. Emotional imbalances of the Third Eye Chakra could
include being unable to set or follow through with goals, lack of
intuition, lack of imagination, and lack of focus.

Asana Theme Ideas

To sequence a class for the Third Eye Chakra, focus on asanas that
create a feeling of peace and balance in the body. Examples of yoga
asanas to include are Mountain (Tadasana), Standing Forward Fold
(Uttanasana), Seated Forward Fold (Paschimottanasana), Supine
Twist (Jathara Parivartanasana), and Pigeon (Rajakapotasana).

Peak Asana Suggestion

Seated Forward Fold (Paschimottanasana)

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Words Of Inspiration

I trust my inner guidance and follow my intuition.

My intuition is clear and guides me in my life.

I am open to guidance and inspiration.

I seek to learn and understand all my life experiences.

Class Introduction: Alternative Nostril Breathing (Nadi

Shodhana Pranayama) & Om Chanting

Begin the practice sitting in Easy pose. Take a big inhale in and, as
you exhale out slowly, repeat the mantra OM. Allow the vibration of
the word to fill you internally and slowly. Repeat several times.
Finish with Alternate Nostril Breathing practice for 1-2 minutes to
further open the Third Eye Chakra.

153
 Throat Chakra

Our Throat Chakra is the 5th of the 7 Chakras. Its name comes from
the Sanskrit word vishudda, meaning very pure. This chakra is
centered in the throat area and is associated with the thyroid. The
energetic associations for the Throat Chakra include expression,
communication, listening, self-expression, and manifestation. When
the Throat Chakra is balanced, we can communicate with others with
ease, improving our relationships. We can also learn to listen better
so that we are more open-minded and empathetic towards others.
We feel confident in our speech and can express ourselves easily. We
speak more honestly and from our hearts. We become much clearer
about our goals and desires as we learn to express ourselves more
truthfully.

Asana Theme Ideas

To balance the Throat Chakra, sequence yoga asanas that focus on

stimulating and opening the throat area. Some examples of yoga
asanas to include are Upward Facing Dog (Urdhva Mukha
Svanasana), Bridge (Setu Bandha Sarvangasana), Cow (Bitilasana),
Cobra (Bhujangasana), and Fish (Matsyasana).

Peak Asana Suggestion

Fish (Matsyasana)

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Words Of Inspiration

I express myself truthfully and clearly.

My thoughts and words are always positive.

I communicate easily with others.

I listen to others with compassion.

Class Theme Introduction: Healing Throat Chakra Mantra

Practice

Start in a comfortable seated pose with the eyes open or closed.

Imagine a swirling ball of blue healing energy right in front of your
throat area. Imagine that this light energy is healing your Throat
Chakra. Next, repeat to yourself the mantra, I express myself clearly
and truthfully. Repeat up to 5 times.

155
 Twists

Asana that involve twists help to detoxify our bodies and boost our
immune systems. As we move into and hold twists, our internal
organs are gently massaged, helping improve our circulation and
inner health. Twists help us maintain spinal alignment by stretching
the spine and allowing it to retain its natural S-shaped curve. Twists
can also help de-stress our minds and bodies.

As we hold twists, we can gain better awareness to our present and

slow down our thoughts. Twist asanas are also thought to aid in
digestion, as they stimulate our core areas and stomach muscles.
Energetically and spiritually, twists in life can also make our lives
more fun and interesting, allowing us to stray from our daily
routines and push ourselves outside of our personal boundaries.

Asana Theme Ideas

When sequencing asanas for this theme, focus on asanas that involve
twists such as Reclining Supine Twist (Supta Matsyendrasana),
Seated Spinal Twist (Ardha Matsyendrasana), Chair Twist (Parivrtta
Utkatasana), High Lunge Twist (Parivrtta Anjaneyasana), and
Thread The Needle (Parsva Balasana). For the spiritual aspect of the
practice, you could talk about how twists and turns in our lives
symbolize challenges that make us stronger.

Peak Asana Suggestion

156
Chair Twist (Parivrtta Utkatasana)

Words Of Inspiration

"The road of life twists and turns and no two directions are ever the
same. Yet our lessons come from the journey, not the destination." –
Don Williams

“Life has got all those twists and turns. You’ve got to hold on tight
and off you go.” – Nicole Kidman

“Life is a promise; fulfill it.” – Mother Teresa

Class Theme Introduction: Gentle Twists

Begin class with a few simple and gentle twist stretches of your
choice. As you move slowly in and out of the twists, use your breath
to guide you. On your inhale, focus on creating length in your body
or spine as you move into the twist. As you exhale, focus on letting go
deeper into the twist.

157
 Winter Flow

Winter is a time of regrowth and introspection, a season to reflect

and reset our energy. As the days begin to grow cooler and shorter,
everything in nature becomes quieter and more dormant.
Energetically, Winter is a time to recharge our energy before the
renewal of Spring. This cooler and quieter energy also relates to Yin
energy in the traditional Taoist philosophy. If this calming Yin-style
energy is left unbalanced, it can lead to lack of motivation, lack of
energy, and lethargy. To balance this cooler energy, you can also
incorporate its opposite energy, Yang-style or warmer asanas, which
heat up the mind and body during cold Winter days.

Asana Theme Ideas

To sequence asanas for wintertime, consider a series of warming sun

salutations to heat up the body. End the class with restorative,
calming asanas that allow time to reflect and recharge energy. Some
asanas you could offer are supine asanas and stretching asanas held
for longer periods of time, such as Savasana, Wide-Legged Forward
Fold (Prasarita Padottanasana), Extended Puppy (Uttana
Shishosana), Happy Baby (Ananda Balasana), Plow (Halasana), and
Supine Twist (Jathara Parivartanasana).

Peak Asana Suggestion

Extended Puppy (Uttana Shishosana)

158
Words Of Inspiration

“Winter is not a season, it’s a celebration.” – Anamika Mishra

“Winter, a lingering season, is a time to gather golden moments,

embark upon sentimental journey, and enjoy every idle hour.” –
John Boswell.

“To appreciate the beauty of a snowflake, it is necessary to stand

out in the cold.” – Aristotle

Class Theme Intro: Kumbhaka Pranayama (Breath

Retention)

In this gentle, beginner-level Kumbhaka Pranayama, we are working

to heat the body. Kumbhaka is traditionally practiced holding the
breath for 10 seconds, but that length is recommended only for
advanced students. In this practice, we begin with holding the breath
for 2-3 seconds.

To do the practice, begin in a comfortable seated position. Take a big

inhale in, fully inflating the lungs. Next, hold the breath for 2 or 3
seconds. Slowly exhale out all the air from the lungs. Repeat for up to
10 minutes or longer.

159
 Union

The word yoga comes from the Sanskrit word yuj, which translates
to union. This idea of union relates to the connection between the
mind, body, and spirit. When we reestablish this union within
ourselves and with everything around us, we feel a flow in our lives,
we feel connected, and we also feel a deep, innate feeling of inner
peace. This connection and union are the ultimate goal of yoga.

Unity in yoga reminds us that we’re not separate, but instead we are
all connected to everything and everyone around us. Yoga practice—
and pranayama practice, particularly—helps us to deepen this
connection to our minds and bodies. By gaining mastery over our
breath, bodies, and thoughts, we are transformed from feeling
separate to reestablishing our relationship to our true selves and the
world around us.

Asana Theme Ideas

To sequence a class for the theme union, consider a flowing sequence

with a good balance of standing asanas, balance asanas, and Sun
Salutation asanas. Some asanas to consider are: Warrior 1 & 2
(Virabhadrasana I & II), Downward Facing Dog (Adho Mukha
Svanasana), Chaturanga (Chaturanga Dandasana), Cobra
(Bhujangasana), and Tree (Vrksasana). When moving through and
when holding the asanas, ask students to be mindful to come back to
the connection that they feel in their bodies and with their breath.
You can repeat this a few times throughout the class to keep their
focus on this unity between their breath and body.

Peak Asana Suggestion

160
Virabhadrasana I

Words Of Inspiration

"Yoga means union; that in your experience, everything has

become one." – Jaggi Vasudev

"Yoga means union, in all its significance and dimensions." – Indra

Devi

“Yoga means union of the individual mind with universal mind.” –

Deepak Chopra

Class Theme Introduction: Expansion & Connecting

Energy

Take a few moments to begin to clear the mind, to feel your inhales
lengthen and your exhales deepen. Next, connect to a feeling of
energy at the crown of your head and begin to feel that energy
expanding out beyond your body—moving out into the classroom,
then outside the classroom, then slowly beyond, past the city, state,
country, and Earth... and, finally, imagining that your energy is
expanding out into space. Stay here for several moments. This
practice helps us get in touch with a feeling of expansion and
connection to all.

161