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Publisher: North Atlantic Books

 Release Date: September 4, 2012

 

Advance Praise

Jai Ho Mark Stephens! Mark has made another enormous contribution to the field of yoga teaching.  This book is a deep well that will nourish aspiring as well as seasoned yoga teachers and students.  It provides a wealth of practical techniques and invaluable insights, filling a vast gap in the yoga literature.  I highly recommend using it as a resource.

– Ganga White, co-director, White Lotus Foundation and author, Yoga Beyond Belief

This book guides you along the path of sequencing yoga as a lifelong sustainable practice. Moving from philosophy and principles to methodology and technique, Yoga Sequencing gives yoga teachers and students alike a rich resource for designing wide-ranging classes for different intentions, needs and aspirations.  Mark Stephens has done an outstanding job integrating insights from across the landscape of classical and modern yoga, making yoga more accessible for all.

– Stephen Cope, director, Kripalu Center, author, The Wisdom of Yoga

Mark Stephens, a master teacher of teachers, has given us a wise, practical guide that should be in every yoga maven's library.

– Sally Kempton, author of Meditation for the Love of It

Yoga Sequencing is a great service to the yoga community as it provides an overview of the power of sequencing that all teachers' can benefit from as intelligent sequencing is the embodiment of the elegant design and unfolding of nature which Mark understands and loves.

            – Shiva Rea

Yoga Sequencing addresses fundamental questions that yoga teachers face in designing classes. While making clear that the ultimate source of guidance comes from one’s own yoga experience, Stephens untangles the inter-relations of yoga postures and provides insightful mapping principles for linking them into effective classes. This unique, practical book empowers yoga teachers to be their best in working with a diverse array of students.

– Joel Kramer, co–author with Diana Alstad, The Guru Papers

A contemporary yoga classic. As a yoga educator and teacher trainer, the deficiencies I see in trainings nationally and worldwide are largely one of substance. There's no lack of heart and spirit in the field, but there is a notable lack of depth and educational content. This text should be required reading in all yoga teacher training schools and by all serious practitioners. Needless to say, Mark is driven by an intense passion to enrich the transmission between teacher and student with new clarity and a three dimensional understanding of the yoga body that is unequalled. Thank you Mark.

            – James Bailey

A thoughtful, detailed, and unique treatment of the art of sequencing and the power held within each living expression of this practice of yoga.

– Janet Stone, yoga teacher, Yoga Tree, San Francisco

Contents

Introduction: The Art and Science of Yoga Sequencing

Part One: Foundations & Principles

Chapter One: Philosophy & Principles of Sequencing

  • Introduction
  • Traditional Views of Yoga Sequencing
  • Parinamavada and Vinyasa Krama
  • Principle One: Moving From Simple to Complex
  • Principle Two: Moving From Dynamic to Static Exploration
  • Principle Three: Cultivating Energetic Balance
  • Principle Four: Pratikriyasana – Integrating the Effects of Actions
  • Principle Five: Cultivating Sustainable Self–Transformation

Chapter Two: The Essential Structure of Yoga Classes

  • Yoga Chataqua: A Conscious Learning Journey
  • Initiating the Yogic Process
  • Sidebar: Creating Theme–Oriented Classes
  • Warming and Awakening the Body
  • The Pathway to the Peak
  • Exploring the Peak
  • Integrating the Practice
  • Sidebar: Deepening the Integration of Asana

Chapter Three: Sequencing Within & Across Asana Families

  • The General Properties of Asanas
  • Standing Asanas
  • Core Awakening
  • Arm Support Asanas
  • Sidebar: Healthy Wrists
  • Sidebar: Healthy Shoulders
  • Back Bends
  • Twists
  • Forward Bends
  • Hip Openers
  • Inversions
  • Savasana
  • The Next Vinyasa in Sequencing

Chapter Four: Sequencing the Guidance of Asanas

  • Teaching What You Know
  • Demonstrating Asanas
  • Transitioning into Asanas
  • Refining Asanas
  • Transitioning Out of Asanas
  • Absorbing and Integrating the Effects of Asanas
  • Sequencing Cues in Each Asana Family
  • Sidebar: Down Dog as the Foundational Arm Support Asana
  • Sun Salutations and Fluid Flow Sequences

Part Two: Designing Beginning, Intermediate, and Advanced Classes

Chapter Five: Surya Namaskara – The Sun Salutations

  • About Surya Namaskara
  • General Properties of the Sun Salutations
  • The Elements of Classical Surya Namaskara
  • Classical Surya Namaskara (Sequence 1)
  • The Elements of Surya Namaskara A
  • Surya Namaskara A (Sequence 2)
  • The Elements of Surya Namaskara B
  • Surya Namaskara B (Sequence 3)
  • Sidebar: Dancing Warrior (Sequence 4)

Chapter Six: Introductory and Beginning Level Classes

  • Introducing Yoga
  • Creating and Teaching Beginning Level Sequences
  • Introduction to Yoga for Physically Fit Students (Sequence 5)
  • Introduction to Yoga for Physically Challenged Students (Sequence 6)
  • Beginning Back Bending (Sequence 7)
  • Beginning Hip Opening (Sequence 8)
  • Beginning Twisting (Sequence 9)
  • Beginning Standing Balance (Sequence 10)
  • Beginning Arm Support (Sequence 11)
  • Beginning Relaxation (Sequence 12)
  • Beginning Inversion (Sequence 13)

Chapter Seven: Designing Intermediate Level Classes

  • What Is Intermediate Yoga?
  • Creating and Teaching Intermediate Level Sequences
  • Intermediate Back Bending I (Sequence 14)
  • Intermediate Back Bending II (Sequence 15)
  • Intermediate Hip Opening (Sequence 16)
  • Intermediate Twisting (Sequence 17)
  • Intermediate Standing Balance (Sequence 18)
  • Intermediate Arm Support I (Sequence 19)
  • Intermediate Arm Support II (Sequence 20)
  • Intermediate Relaxation (Sequence 21)
  • Intermediate Inversion (Sequence 22)

Chapter Eight: Designing Advanced Level Classes

  • What Is Advanced Yoga?
  • Sidebar: Mythical Yoga Masters
  • Complex Sequences for Complex Asanas
  • Advanced Back Bending I (Sequence 23)
  • Advanced Back Bending II (Sequence 24)
  • Advanced Hip Opening (Sequence 25)
  • Advanced Twisting (Sequence 26)
  • Advanced Standing Balance (Sequence 27)
  • Advanced Arm Support I (Sequence 28)
  • Advanced Arm Support II (Sequence 29
  • Advanced Relaxation (Sequence 30)
  • Advanced Inversion (Sequence 31)

Part Three: Sequencing Across the Life Cycle

Chapter Nine: Yoga Sequencing for Children

  • Yoga for Kids & Youth
  • Kids Ages 4–7 (Sequence 32)
  • Kids Ages 8–11 (Sequence 33)
  • Youth Ages 12–16 (Sequence 34)

Chapter Ten: Special Conditions of Women in Yoga

  • Yoga and Women
  • Practicing Yoga During Menstruation
  • Easing Menstrual Discomfort (Sequence 35)
  • Practicing Yoga During and After Pregnancy
  • Yoga Sequences by Stage of Pregnancy
  • General Guidelines and Sequences for the First Trimester
  • First Trimester of Pregnancy – New to Yoga (Sequence 36)
  • First Trimester of Pregnancy – Healthy Yogini (Sequence 37)
  • General Guidelines and Sequences for the Second Trimester
  • Second Trimester of Pregnancy – New to Yoga (Sequence 38)
  • Second Trimester of Pregnancy – Healthy Yogini (Sequence 39)
  • General Guidelines and Sequences for the Third Trimester
  • Third Trimester of Pregnancy – New to Yoga (Sequence 40)
  • Third Trimester of Pregnancy – Healthy Yogini (Sequence 41)
  • Labor (Sequence 42)
  • General Guidelines and Sequences for Post–Partum Reintegration
  • Post-Partum Reintegration (Sequence 43)
  • Yoga Sequencing for Menopause
  • Menopause – Hot Flashes (Sequence 44)
  • Menopause – Insomnia (Sequence 45)
  • Menopause – Mood Swings & Depression (Sequence 46)

Chapter Eleven: Yoga Sequencing for Seniors

  • Yoga for Seniors
  • Creating and Teaching Sequences for Seniors
  • Yoga for Seniors with Osteoarthritis Sequence (47)
  • Yoga for Seniors with Osteopenia or Osteoporosis (Sequence 48)
  • Yoga for Seniors with Difficulty Balancing (Sequence 49)
  • Yoga for Seniors with Heart Disease (Sequence 50)

Part Four: Sequencing for a More Balanced Life

Chapter Twelve: Relaxing Deeply

  • Yoga and Stress
  • Essential Relaxation Postures
  • Creating Relaxing Classes
  • Basic Relaxation Class (Sequence 51)
  • Relaxation Class for Athletes (Sequence 52)
  • Relaxation Class for Kids (Sequence 53)
  • Relaxation Class for Seniors (Sequence 54)

Chapter Thirteen: Chakra Sequences

  • Chakras and Asanas
  • Muladhara – Grounding (Sequence 55)
  • Svadhisthana – Creating (Sequence 56)
  • Manipura – Manifesting (Sequence 57)
  • Anahata – Loving (Sequence 58)
  • Vishuddha – Sharing (Sequence 59)
  • Agni – Realizing (Sequence 60)
  • Sahasrara – Integrated Chakra Classes (Sequence 61)

Chapter Fourteen: Ayurvedic Sequences

  • Ayurveda and Yoga
  • Doshic Constitution
  • Kapha Balancing (Sequence 62)
  • Vata Balancing (Sequence 63)
  • Pitta Balancing (Sequence 64)

Part Five: Bringing It All Together

Chapter Fifteen: Creating Yoga Classes

  • Creating Space for Self-Transformation
  • Knowing Your Students’ Practices
  • Acknowledging Your Skills and Knowledge
  • Releasing Preconceptions
  • Ideal Sequences
  • Soulful Vinyasa for Beginners (Sequence 65)
  • Soulful Vinyasa for Intermediate Students (Sequence 66)
  • Soulful Vinyasa for Advanced Students (Sequence 67)

Appendix A: Glossary

Appendix B: Constituent Elements of Asanas

Appendix C: Yoga Class Planning Worksheet

Appendix D: Popular Yoga Sequences – Anusara, Ashtanga Vinyasa, Bikram, Iyengar, Kripalu, Power Yoga, Prana Flow, White Lotus Flow Series, Vinyasa Flow, Yin Yoga

Appendix E: Additional Resources

Bibliography

References

Index

About the Author