When it comes to choosing a peak pose to teach in class, most of the time they come from what we often call the “big 3” categories– backbends, inversions, or arm balances.
But, sometimes choosing a deep forward bend is a great way to change things up a bit, especially during a time that students are craving some extra grounding.
Parivrtta Janu Sirsasasana – or Revolved Head-to-Knee pose – is a personal favorite because it has all of the forward bend actions, but adds in the element of a twist so you can still work in a lot of side body opening during class.
The sequence below focuses on a variation of this pose, with an added virasana leg, to provide a different way of looking at things.
It focuses on a lot of side body lengthening and hamstring opening but also incorporates the bent knee as often as possible in order to prep students for that action with the virasana leg.
One thing to note is that with a class that focuses on a lot of forward bending action, it’s nice to offer some passive heart opening during the Wind Down section of class. This gently moves the body in the opposite direction, which creates a more balanced experience overall.
Have fun and let me know how it goes!
Also, if you want more in-depth vinyasa sequences like this along with teaching notes + tips on how to cue them, be sure to enter your email below to grab our FREE guide:
Puttering/Warm-Up:
- Sidhasana w/ side body stretches
- Low lunge twist
- Tadasana w/ side leans
Standing Poses:
- Warrior 2
- Extended Side Angle (with hand outside of the ankle)
- Peaceful Warrior
- Triangle Pose
- Ardha Chandrasana
- Ardha Chapasana (cue keeping leg close to hip)
Balance/Twist/Reclined:
- Tree Pose
- Revolved Triangle Pose
- Gate Pose
Peak Pose:
- Parivrtta Janu Sirsasana w/ Virasana Leg
Wind Down Poses:
- Pachimottanasana
- Supported Fish Pose
- Reclined Spinal Twists
Savasana
