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Mastering Yoga Cues: A Foundational Guide for Teachers
- 2024/11/24
- 再生時間： 8 分
- ポッドキャスト
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サマリー
あらすじ・解説
Hi Yogis! In this episode, we explore the essentials of teaching a Level 1 yoga sequence, focusing on crafting clear, inclusive cues that make every student feel supported. Learn how to guide foundational asanas, use Sanskrit with confidence, and integrate modifications for all bodies. This practical, audio-friendly guide will help yoga teachers and aspiring instructors refine their teaching techniques, ensure safe alignment, and create a calming, meditative experience for their students. Perfect for building confidence and enhancing your skills in leading mindful yoga practices.Music used in episode: Celi.mp3Keywords:Yoga teaching cuesLevel 1 yoga sequenceTeaching foundational yogaYoga teacher tipsSanskrit yoga posesInclusive yoga instructionYoga modificationsSafe alignment in yogaMindful yoga practiceMeditation for yoga teachersAraceli Lemus-CarreraTranscript: In today’s episode, we’ll take a deep dive into a foundational Level 1 yoga sequence, perfect for teaching new and prospective yoga teachers how to deliver clear, inclusive, and purposeful cues. This isn’t just about learning asanas—it’s about mastering the art of guiding, simplifying teaching methods, and creating a safe and welcoming space for every student. Let’s begin.Opening Grounding (2-3 Minutes)We’ll start in Sukhasana, or Easy Pose. Invite your students to come to a comfortable seated position on their mat, crossing their legs. Guide them to find a steady, grounded seat. Encourage them to feel both sitting bones connect evenly with the mat and to rest their hands gently on their knees or in their lap. Suggest imagining a golden thread pulling them upward from the crown of the head, lengthening the spine.For students who find this position uncomfortable, suggest sitting on a bolster or block, or extending one leg forward if cross-legged sitting feels restrictive. These small adjustments ensure everyone can begin the practice comfortably and without strain.The purpose here is to bring students’ awareness inward, helping them transition from the external world to the present moment. Encourage them to close their eyes or lower their gaze, taking slow, deep breaths in through the nose and long, steady exhales out. Guide them through a few cycles of breath, emphasizing the gentle rise and fall.Encourage setting an intention by bringing palms together at the heart in Anjali Mudra, a gesture of prayer or reverence. Allow them a moment to set an intention for the practice—whether cultivating gratitude, finding stillness, or simply being present.After a pause, gently transition them to all fours, coming into a tabletop position.Warm-Up (5-6 Minutes)Warm up the spine with Marjaryasana and Bitilasana, or Cat-Cow Pose. Instruct them to place their hands directly under their shoulders and knees under their hips, spreading fingers wide for stability. Guide them to inhale, dropping the belly, lifting the chest, and gazing forward for Cow Pose, then exhaling, rounding the spine, pressing through the hands, and tucking the chin for Cat Pose.Explain that the purpose of Cat-Cow is to warm up the spine, release tension, and help connect movement with breath. These movements prepare the body for the sequence, promoting ease and flow.Offer modifications, such as coming onto fists for those with sensitive wrists or using a blanket under the knees. After several cycles, transition by instructing them to tuck their toes, lift their hips, and find Adho Mukha Svanasana, Downward-Facing Dog. Let them take a few breaths here to settle.Sun Salutation Flow (5-8 Minutes)Guide students through Surya Namaskar A, emphasizing breath and clarity. From Downward Dog, step or hop to the top of the mat. Instruct them to inhale and lift halfway into Ardha Uttanasana, creating length in the spine, then exhale to fold forward into Uttanasana. Guide them to inhale and sweep arms overhead, coming into Tadasana, and exhale to fold back down.Encourage mindfulness by reminding them that each movement follows the breath. Emphasize that this flow energizes the body, builds heat, and connects students to their breath.Offer modifications for students struggling to fold deeply, such as bending the knees generously or placing hands on blocks for support. After three rounds, guide them to meet back in Tadasana, grounding themselves before moving into standing postures.Standing Poses (5 Minutes)Introduce Virabhadrasana II, or Warrior II. Instruct them to step the right foot back, grounding the outer edge of the foot, and align the front heel with the arch of the back foot. Encourage them to bend the front knee to 90 degrees, stacking it above the ankle, while reaching the arms out to the sides and gazing softly over the front fingertips.Explain that this pose builds strength, stability, and focus, helping students feel grounded and present.Suggest adjustments, such as shortening the stance for tight hips or placing hands on the hips for those struggling with balance. ...