reimagining the vinyasa practice
14 jan, 28 jan, 11 feb, 18 feb 2023
8am to 10.30am
FOR: TEACHERS, STUDENTS
COURSE INVESTMENT: SINGLE SESSION SGD58, FOUR SESSIONS SGD225
This course takes a deeper inquiry into the vinyasa practice underlined by biomechanics and anatomical understanding of several key poses underpinning the vinyasa discipline. This training comprises of 3 main pillars: 1) anatomy and biomechanics, 2) physical practice and conditioning, and 3) intelligent sequencing. This training is a Yoga Alliance-certified Continuing Education Training (CET) Programme.
Each session focuses on a specific theme that seeks to equip and empower students and teachers with knowledge and skills to create a well-sequenced vinyasa practice in a confident manner. We will deep dive into some of the common movement pattern in the Vinyasa discipline, underpinned by the three pillars as shown below:
pillar 1: anatomy and biomechanics
We spend the first 30 minutes of our session looking at specific musculature and/or skeletal structure of the body in relation to the session’s theme. We look at movement of the joint and/or muscle, how it is relevant in the Vinaysa practice, and discuss how we can create effective engagement in these regions in our practice.
pillar 2: physical practice
The asana practice forms the bulk of our session, spanning around 90 minutes. In this session, we experience various strength and conditioning work relevant to the Vinyasa discipline, and experience how minor tweaks and modifications to our existing practice can make a key difference in lengthening and strengthening our muscles.
A workshop segment is included in the practice, where several key poses in each session’s focus will be covered.
pillar 3: intelligent sequencing
During this 2 hour session, we also discuss how mindful sequence can go a long way in preventing injuries, build mastery of skills and technique, while keeping the practice interesting and challenging. This is especially beneficial for teachers looking to build greater proficiency in creatively sequencing their classes, while keeping their classes inclusive, safe, and challenging for all levels.
For students, be empowered to safeguard your own practice in a group setting with easily understandable and digestible anatomical concepts relevant to the Vinyasa practice and daily living. Additional resources and references will also be sent to all participants to supplement the key learnings of the course.
programme outline
session 1 (14 jan): VINYASA FUNDAMENTALS
We look more closely into the alignment and techniques of common poses that make up a “vinyasa flow”, namely the downward facing dog, plank, chaturanga, cobra or upward facing dog. We learn more about the common movement patterns underpinning the Vinyasa practice and how we can create a more holistic practice.
Understand how poses like cobra and upward facing dog are not often the most accessible or effective poses for most practitioners, and how we can make modifications to encourage a well balanced and sustainable practice. We also take a closer look at chaturanga and its associated transitions, and how we can move mindfully and in an injury-free manner.
session 2 (28 Jan): STANDING FUNDAMENTALS
Understand some of the key movements of the hip joint, the musculature surrounding the hip joint, and how we can strengthen and length these muscles effectively in order to move the hip joint safely and effectively.
We will explore poses such as the warrior poses, standing balancing postures, and more advanced poses such as hanumanasana and padmasana. Learn how to effectively harness functional mobility of the hip joint and hamstrings to ground your practice, and how we can easily create strength in these regions through small adaptations to our existing practice.
session 3 (11 feb): CORE FUNDAMENTALS
In this session, we learn that the core is not just about the abdominals. Understand all dimensions of the core and how they are central to the vinyasa practice, and that strengthening the abdominals is only a piece of the puzzle in maintaining a strong core in the Vinyasa practice.
Experience the inner workings and synergy of the core in forward bends, backbends, twists, and side-bends. As students or teachers, this week will provide you with the tools to incorporate the core in all the yoga postures in your vinyasa practice.
session 4 (18 feb): ARM BALANCING FUNDAMENTALS
We learn the beauty and intricacies of the shoulder joint and its musculature in this session, and explore how the various stable weight bearing positions of the shoulder joint can transform our arm balance and inversion practice. We find greater strength and stability in the region and set a strong foundation for our arm balance and inversion practice.
In our physical practice, we will look at crow pose, side crow, traditional headstand, tripod headstand, and some of its associated variations and transitions.
