MASA Yoga Bali
Workshop Modules
Module 1
Intro to yoga, get comfortable with going to a standard class.
Often people are hesistant to attend a yoga class because of the quick pace and a lack of knowing what or how to do things.
This module has a slower pace with each basic pose explained and an overview of how many classes are conducted. There is an introduction to breath work and why its important and a light overview of how our bodies nervous systems react to yoga.
The poses covered in detail are downdog, warrior 1, warrior 2 and trikonasana. The key learnings are around feet positions and alignment. Followed by demonstrations and drills on which muscles to activate.
Module 2
Strengthen the body; work on the core, leg and glutes
An overview of our core muscles function as stabilizers and movers is given. This is expanded into a discussion around the bodies muscle groups.
For good health and posture the prevention of imbalance in differing groups is important. For each student a quick assesment is done to assess each person Range of Motion and identify any areas of improvment. Several movement drills are presented to help correct these imbalances over time.
Time is also spent on various ways we can maintain or improve our mobility.
Module 3
Science of stretching; Techniques to maximise your efforts
There is no standard range of motion for people: each person’s body is unique. If there is a lack of movement in someones lifestyle, our bodies adapt to the reduced need to move. The result is your body gradually adopts new positions or postures.
When we stretch there are several ways the body responds, with the most common understanding being that our muscles lengthen. Why this is partially accurate and the four other areas of body modification are covered in this mocule.
The five types of stretches are practiced with recommendations given on when and how to do each one.
Module 4
Hips: stability and mobility of this major joint
Some people have tight hips while some have hips that are too open. In terms of overall health for the body, neither is considered to be the goal. If the bodies strength and flexibility are in harmony it allows for safe and efficient patterns of movement.
To help acheive this harmony the bodies biomechanical patterns of stability and mobility are discussed. This involves the hips function and the five muscle groups attached to it. The students will do poses for each group and learn how these can help address compensation and movement dysfunction.
An overview is also given of why there are many people who have tight hips and ways to address this.
Module 5
Twists: Why twists are important and how to do them safely
Many people believe that twists harmonize the nervous system and lead to a more relaxed and confident mindset. They are also very important to maintain the health of the spine. This will reduce the chances of back injury and prevent the impacts of aging.
A review of the spines structure is given with recommendations on how to twist effectively and safely.. What to expect when twisting and how to start a safe twist is practiced.
The various types of twists are done with explanations on how to use these in a personal practice.
Module 6
Back: How to get and maintain a healthy back
Numerous studies have shown that yoga with its emphasize on stretching, strength, and flexibility, does relieve back soreness and improve function.
This module will introduce the back parts functions and their relation to mobility and stability.
3 type of back bends ; Traction , Leverage , Contraction are explained and practiced.
The typical causes of back pain are discussed and poses performed on how to reduce or aleviate discomfort. This will also cover compensation and its relation to back pain.
Module 7
Arm balances: learn how to fly
Arm balances require a great deal of concentration and focus along with upper body and core strength. These poses fit neatly into the classic definition of what an asana is meant to do. Additional health benefits are that they challenge the mind, improves concentration and helps maintain bone density
These poses are challenging as they do not rely only upper body strength, but also flexibility. The areas where this is mainly needed is the spine and the hips.
The module explains and helps identify each persons balance points and advises on how to modify the bodies alignment to eanble the pose to be done.
Module 8
Relaxing yoga: The five guidelines
The focus is on relaxation of the mind and body by targeting the deep connective tissue. When combined with breath work the meditative impact is heightened. The use of props is encouraged and optimal placement is taught.
The structure of the class will follow 5 guideline;
- No effort is made
- The focus area of each pose is given
- Self adjustment is allowed
- The poses are held for several minutes
- Between each pose a neutral position is taken and with that a recovery breath
Module 9
Inversions; Prepare the body and mind to be upside down
When upside down, all the bodies reference points are reversed and it can be confusing. It’s also hard to see what you are doing, so the visual feedback we get in other poses is missing.
Several drills are taught to help each student prepare for this and to ensure the pose is mastered from the ground up. The key aspect is the foundation, which for inversions is the arms.
The inversions practiced are shoulderstands, head stands, pincha mayurasana and hand stand.
Module 10
Sequencing a yoga practice
Time to put it all together.
An overview of the types of learninig students demonstrate and how to recognize this as a teacher. This is followed by the general types of yoga classes and options on how to prepare a sequence for these.
Interactive discussion follows on the types of sequences most teachers use with a review of the parts of a class and how to make use of “building blocks” to be able to adjust to the students needs.
