Yoga Creative 5-Step Process for Beginners Progression
With 20 years of learning the art and science of yoga, I know which poses are valuable in and of themselves, but also which skills, actions and alignment are most valuable for a new yogi as they advance their practice. Over the years I’ve honed a 5-step process for beginners that grows week by week: 80% repetition, 20% introducing new concepts, to broaden your exposure to this holistic practice.
For me personally, it is so rewarding to see the immense progress made in these beginner classes.
Step 1:
Connecting Breath to Movement
Connecting breath to movement is one of the more challenging aspects of yoga, and possibly the most beneficial, which is why I teach it from week 1. Yoga is a practice, and the more we feel this connection, the greater the benefit. This step focuses on the inhale connecting to forward, up, and expansive movements, the exhale to back, down, and contractive movements. We introduce Ujjayi breath, and start to create some rhythm and tempo, connecting the breath and the body to some standing poses and the beginnings of sun salutations.
By following the natural movements of the breath, we can move with efficiency and grace. Our breath is the gateway to prana, our lifeforce, and our most intimate guide to our wellbeing. Developing breath awareness can release physiological, psychological, and energetic blockages so that energy can flow unobstructed. Over time, this practice alone can be transformational.
Step 2:
Strength and Integrity at your centre
Here, I introduce more anterior core strengthening specifically the abdominals. Not super intense, just enough to connect to your centre. Being connected through this sensory awareness of where your mid-body is and how it holds you steady in your poses is incredibly valuable for balance and mobility. Learning these fundamentals meticulously, as we do in this course, provides a safe and stable foundation to grow your practice.
Step 3:
Mobilising your Spine
Building on the previous classes, we take some different spinal movements, exploring our individual natural range of motion in backbends and twists. These families of poses are fantastic for enhancing spinal mobility, and releasing tension or stuck energy in the spine, abdomen and rib cage, stimulating your digestive organs. We learn how to move safely and use props for support. The best way to learn these moves is to experience them in your own body, being patient and compassionate with yourself, just getting a feel for the refreshing sensations they can create. Spinal mobility keeps the body vital and agile, and the mind fresh and joyful!
Step 4:
Balance of Muscular and Organic Action
Balanced action is yoga’s secret to a radiant sense of inner wellbeing. In this 4th step I begin to draw awareness to every part of the body in the pose, back and front limbs, left and right sides, bottom and top of torso – inviting individual inquiry as to the balance of muscular action drawing into the core, and organic action flowing back out to the edges of the body. For every action in one direction, there is a balancing action in the opposite direction. This is fundamental to the art and science of Anusara Yoga: Contraction and expansion, strength and flexibility, breath flowing in, breath flowing out. This way we begin to feel at once stability and freedom in our bodies, in our minds, in our spirits even. In this way, I begin to lift the veil on the more subtle traditions of yoga, preparing students to experience a full Anusara-inspired class.
Step 5:
Bringing it all together
By now you’ve learnt some skills and techniques and poses that you will continue to build on, and its always a joy to see everyone’s progress. But there is so much more! Just the breath and movement aspect of yoga – that we start from day 1 – is infinitely large and nuanced and as a yoga teacher I have to make choices. Do I keep exposing you to new things, or do I teach fewer things with greater repetition? For beginners, I choose the latter as building these strong foundations needs repetition and consistency. So, this step puts everything together … however it also introduces a new standing balance pose!
You don’t have to remember all the cues, it’s my job to consistently remind you, offer you options, and personalise the practice for you. This repetition builds familiarity so that you feel it in your body and develop muscle memory.
One of my jobs for new students is be a curator for you. There are so many poses, so many styles and techniques to choose from it can be overwhelming… My job is to filter through that all, to give you the right foundations. So you can refine and further grow your practice into a life-long passion.
Om Shanti Shanti Shanti
Peace Peace Peace
JoJo