Overview

The Broga II – Power class is designed for students who have some yoga experience, are looking to get more of a “workout,” are physically fit, and/or have a strong sense of body awareness. Just like Broga I – Intro, the class is designed to link the movements and postures with a strong connection to the breath. All of the yogic principles apply while teaching, or taking, Broga II. This class is taught at a quicker pace with fitness elements added into the flow, but we always want to remember that this is yoga and there is a certain “quality” carried throughout the practice. Quality means that the breath is under control and flowing freely, the body has no unnecessary tension or holding, and ego is left at the door.

Everything is done with conscious awareness of the present moment, balancing effort and ease. Students and teachers should be reminded that we are all built differently and that we’ve all lived our lives differently. Having different shaped and sized muscles and bones effects why poses might look one way for you, and others in your class.

“Keep the focus on yourself and do not be worried about what it feels or looks like to others.”

Why these poses in this order?

Just like Broga I, these sequences are designed to:

1) Enable students to link poses to the breath based on established Hatha and Vinyasa principles (i.e. “to place with special care”).

2) Enable comfortable transitions that safely move students from pose-to-pose.

3) Incorporate functional fitness movements that provide substantial core and upper body strength building.

4) Aid whole body balance with poses followed by counter poses, providing flexion and extension of the body and spine.

5) Create an arc – warming the body, building the breath awareness, growing into larger, more challenging movements, increased heart rate, active recovery, core, warm down, relaxation.

6) Provide continuous flow, without it being choppy, so students can stay in the movement and maintain a meditative quality throughout, while safely strengthening and stretching.

7) Bring students to their “edge.”

8) Allow students to gain confidence and success in the practice.

9) Stay in the mid-range of the muscle and out of the ligaments and tendons.

10) Offer postures that are relevant to daily life and keep the body moving in a functional range of motion.

The Breakdown

A Broga II class is broken into four parts:

1) Opening sequence – warm up (~12-15min)

2) Middle sequence – strength & cardio flow (~35min)

3) Closing sequence – warm down (~20min)

4) Final relaxation – (5-8 min)

As an instructor, there are three options for each of the opening, middle and closing sequences to choose from. So, in total, there are 27 different Broga II class options. This format enables instructors to keep things fresh and prevents students from falling into ruts that sometimes accompany repetitive set routines.

Opening Sequences

The opening sequence provides enough time for the student to warm up the breath and the body. Plenty of time should be given (5-10 breaths) in each pose, building energy and awareness in the body. The emphasis should be on breath, cultivating a relaxed “quality” of mind, free from outside distractions, letting go of the outcome, becoming fully committed to the moment. This is of great importance as you guide students into more energetic, physical fitness type movements and postures, where it is very easy to forget about the breath and practice from a “trying-too-hard,” ego-driven place. There must always be a dedicated balance of effort and ease.

Middle Sequences

The middle sequences are roughly 35 minutes of more energetic movement. They are built around standard Sun Salutations, with a strong Vinyasa Yoga feel and vibe, and include challenging fitness elements such as pushups, mountain climbers, and Hindu squats. It’s in these moments of heightened intensity, when it’s critically important that you, the instructor, find the balance of keeping the students “in the breath” and “in the yoga” while still giving enough inspiration and encouragement to push them beyond what they think they can do. Remind students that quality is more important than quantity.

Closing Sequences

The closing sequences are about 20 minutes of winding down, deep stretching, a little core and final relaxation. This is the time when the students are ‘ok’ with the slow deep holds, deeper breathing, and (potentially) more yogic influence. They are fully committed, exhausted, are familiar with your teaching style and voice, and the music has changed.

Final Relaxation

Savasana is usually 5-8 minutes. Give the students enough time to completely relax. Some students have a very hard time with relaxing and need to be reminded that it ok to quiet the mind, let go of the breath, and be still.

Together, one of each sequence will make a 75 minute class.

During the practice at any given time, always feel comfortable asking the students, “Can you breath in this shape? Are you breathing?” This cannot be overemphasized.

Also, during the practice, remember to check in with the self-evaluations.

“Breath is the tool that connects the exterior world to the inner world.”

-Robert Sidoti

“Penetration of the mind is our goal, but in the beginning to set things in motion, there is no substitute for sweat.”

-BKS Iyengar

Opening Sequence Options (20 min each)

Opening Sequence #1

Start in child’s pose, having students take big inhales and exhales. Build from there. Move into table top. Add cat/cow movement. Downward dog, back down to child’s pose, table top/ balanced table, downward dog, walk to forward bend. Half forward. Bend to forward bend 3-5 times using deep releasing exhales into the forward bend. Roll up to stand tall in mountain pose (or lengthen spine to rise). Build mountain from ground up. Transition into Middle Sequence.

Opening Sequence #2

Start lying on back, build from there. Ground and connect to breath. Wind-relieving pose on both sides. Supine twist both sides. Bridge pose. Core leg lifts. Core crow. Core bicycle abs, another bridge pose. Roll up to sit. Bound angle pose. Child’s pose. Down dog. Plank. Add one pushup, then into side plank. Repeat other side into down dog. Transition into Middle Sequence.

Opening Sequence #3

Start in mountain pose, build from there. Take time to build it from the rooting of the feet upwards to the crown of the head. Inhale arms overhead, exhale into forward bend, roll all the way up and back down 2-3 times integrating with breath. 10 breaths in relaxed forward bend holding opposing elbows. Low crescent lunge both sides (knee down). Do forearm plank in between low lunge sides. Down dog into plank, 1 pushup into side plank, repeat opposite sides. Transition into Middle Sequence.

Middle Sequence Options (35 min each)

Middle Sequence #1

Mountain, forward bend, half forward bend, plank, lower, cobra, down dog, knee to elbow 3-5 times, 1 pushup to step into runners lunge, add twist, high lunge, plank, 5 push ups, lower, cobra, down dog, forearm plank (30sec), plank, down dog. Repeat with left side. Step both feet (or jump) to front of mat, half forward bend, forward bend, arms high over head into prayer at chest.

Note: Take time to carefully talk students through the poses.

Add as you go… from runners lunge, move to Warrior 1, Warrior 2, holding these poses for 10 breaths or so, back down through plank, 5 pushups, lower, cobra/up dog, down dog, repeat other side by adding knee to elbow 3-5 times then push up and stepping into runners lunge on the up side of pushup.

Middle sequence #1 – POSE LIST:

Repeat up to 3 times:

mountain

forward bend

half forward bend

plank

cobra

down dog

rt leg to sky

3x knee to elbow

plank with rt leg lifted

pushup with rt leg lifted

rt foot to thumb

runner’s lunge

twist

high lunge

plank

5x pushups

cobra

down dog

plank

forearm plank (30 sec)

down dog

lft leg to sky

3x knee to elbow

plank with lft leg lifted

pushup with lft leg lifted

lft foot to thumb

runner’s lunge

twist

high lunge

plank

5x pushups

cobra

down dog

plank

forearm plank (30 sec)

down dog

forward bend

half forward bend

mountain

plank

cobra

down dog

rt leg to sky

3x to elbow

rt foot to runner’s lunge

twist

high lunge

warrior I

warrior II

reverse warrior

plank

3x pushups

down dog

lft leg to sky

3x knee to elbow

lft foot to runner’s lunge

twist

high lunge

warrior I

warrior II

reverse warrior

plank

3x pushups

plank

down dog

mountain

There are 48 pushups, 3min of forearm plank, and 18 knee-to-elbows on each side. Add more or less depending on energy and student ability. Add child’s pose if you feel it is necessary between rounds.

Middle Sequence #2

Mountain, inhale arms overhead, exhale chair pose 3-5 breaths, inhale stand tall, exhale forward bend, inhale half forward bend, exhale plank, inhale lower half way (low push up) exhale push up while bringing R knee to R elbow, inhale low push up, exhale repeat L side, inhale pause in plank, exhale lower half way Chaturanga dandasana, inhale upward facing dog, exhale plank (with feet still in up dog position) do 3-5 (if back allows) on last one, exhale all the way into down dog, inhale, exhale 3-5 times, on exhale float feet to front of mat, inhale half forward bend, exhale forward bend, inhale with energy all the way up with palms together over head, exhale hands in namaste at chest. That would be considered 1 round or cycle. Do 3-5 cycles then start next sequence from down dog. From down dog, inhale R leg high, exhale step to R thumb, ground feet completely, inhale rise to Warrior 1, to open shoulders and chest, interlace hands behind back and exhale into humble warrior 3-5 breaths, inhale out of pose into Warrior 1, exhale Warrior 2, exhale triangle, Warrior 2, hands to frame foot, runners lunge w/ twist 5 breaths, step back into plank, mountain climbers 30-60 secs depending on energy in class, exhale lower chaturanga, inhale up dog, exhale down dog 5 breaths restore, repeat on left side. Bring the student to front of the mat. Begin with tree pose (build from the ground up) move into Warrior 3, option for standing split is there, repeat other side. From here it makes sense to flow into Closing Sequence #1. Any will do though. If fatigued, you can always let students know that it’s ok to leave certain strength elements out. Also, if a student wants to add some extra push ups etc, that is fine, as long as they stay in tune with the rest of the class and not go off on their own workout tangent. If/when fatigue sets in, and everything becomes a struggle without a connection to breath, we are not doing yoga. You need to keep an eye on this and feel comfortable approaching a student to who might be trying so hard, to encourage them to leave the pushups (for example) out for now – whatever is most efficient and beneficial for the student. All of these sequences are designed to make a positive change in students’ lives. We MUST stick to and honor the basic elements of yoga, while challenging the student to go beyond the comfort zone. Please feel free to offer child’s pose whenever needed.

Middle sequence #2 – POSE LIST:

Do 3-7 cycles. Hold poses for five or more breaths, giving students a real sense of grounding and connection to the pose:

mountain

steeple

chair

steeple

forward bend

half forward bend

plank

double chaturanga w/ knee ins (2 push ups alternating knee to elbow)

lower to chaturanga

up dog

plank w/ up dog feet ( do 3-5 times getting the feeling in core )

down dog (stop here to go on the next part of the sequence)

float to front of mat

half forward bend

forward bend

steeple

mountain w/ hands to chest

The body will be very energized and heated by this point. Begin to add the rest of the

flow from down dog.

Do one on each side:

R foot to thumb, Warrior 1

Humble Warrior – (eagle arms or hands clasped)

Warrior 1

Warrior 2

Triangle

Warrior 2

Reverse Warrior

low runners lunge w/twist

plank

mountain climbers 30- 60 secs

lower to chaturanga

up dog

down dog

front of mat

mountain (ground and root deeply)

Tree pose

Warrior 3

Standing split (option)

Repeat Left Side

Middle Sequence #3

This is a cardio-based sequence. The idea is to keep a steady healthy elevated heart rate, using 5 breaths or so in the standing poses to “actively recover.” Challenge and encourage the student to move beyond their borders, while staying dedicated and committed to the breath and the moment. We will be adding Hindu squats, mountain climbers, burpees w/ mountain climbers and push ups. Start in mountain. Take a few moments here to ground, build the pose from the feet up. Become familiar with the muscles and bones of the feet, feeling the muscles around the shins, calves, quads. Engage abdominals, draw tailbone downward, lift in the chest, shoulders and neck relaxed, chin slightly down, head resting. Inhale arms overhead, exhale into chair pose, spend a few breaths here cueing into alignment, active feet, lifting toes, strong legs, neutral low back, chest open and lifting, etc. First of 3 rounds of Hindus, start slowly warming knee and hip joints, building to more energy, do 20 – 30. Mountain pose, inhale into steeple (raising arms overhead) exhale forward bend, inhale half forward bend, exhale plank lower and move through cobra/up dog on inhale, exhale down dog. Inhale through plank and lower half way (this is one movement, one inhale). Exhale full breath out push up to down dog. Repeat 5 times. From down dog step R foot for runners lunge, pause and open hip, extend back leg, step back down dog, repeat runners with L foot forward. Add twist on both sides if feeling it. Step back into plank, lower through cobra/up dog, down dog, float or step feet forward, inhale half forward bend, exhale forward bend, inhale arms overhead, exhale hands to chest. Set up Hindu squats 30-40. When finished, pause for a moment, gather breath, inhale arms overhead, exhale forward bend, inhale half forward bend, exhale plank 5-10 diamond style push ups (exhale as you push up) plank, exhale lower, inhale cobra/up dog, exhale down dog, inhale R leg high knee to elbow slowly 1 time on exhale, inhale high, exhale step up for Warrior 1, take a few moments to build 5-10 breaths here (hands interlaced behind back option), Warrior 2 same thing, inhale reverse Warrior, exhale runners lunge, inhale into high crescent lunge add twisted high lunge as option (breeeeeathe!) release, inhale arms high, exhale hands to frame foot, step back plank, 30 secs mountain climbers. (This can be slow and deliberate, or quick). When finished, lower to forearm plank for 30 secs. (If feeling it here, add alt knee to back of arm for more intensity. Back up to plank, exhale lower, inhale cobra/up dog, exhale down dog. Repeat this exact series on the left side adding or subtracting time in mountain climbers and forearm plank gauging the feeling in class. Mountain pose. We will now venture into Broga burpees with add-ons if necessary. Demo what one looks like using the option of stepping or floating into plank, option to add a push up is here, float forward while pushing up, land at front of mat, rise on inhale with arms overhead. A song should be set up for this to encourage energy, this can be done from 2- 4 minutes allowing the students to get in a groove and rest as necessary. It’s up to you to keep the energy lifted, at the same time sending the students off on their own. Encourage students to add or subtract as necessary. We want them to get the most out of this. Emphasize “QUALITY” over “quantity”. When finished with these, the students breath will be elevated, work into tree pose for the “active recovery.” Warrior 3 could be an option as well. Do both sides add a forward bend in between and after. From Forward bend, step back and lower to belly, stretch arms overhead, lengthen spine and reach from finger tips through feet. Locust pose, interlace hands behind back to open shoulders and chest (long spine) 1-2 rounds. If appropriate, offer a mellow bow pose. Lay prone on belly reaching right arm out like a wing, roll over arm stretching chest and shoulders (great for countering all the upper body movements earlier in sequence) Finish right side, child’s pose then left side. Spend 10-20 breaths here depending on time. Back into child’s pose. Transition into Closing Sequence of choice. There is room for improvisation when in transition.

Middle Sequence #3 – POSE LIST:

mountain

chair pose

hindu squats 20-30

mountain pose

Steeple Pose

Forward bend

Half forward bend

Plank pose

Cobra/up dog

Down dog

Down dog- plank-lower half way – push up – plank – down dog (3-5 rounds)

Runners lunge w/twist Right and Left sides

plank

lower to cobra/up dog

down dog

float to front of mat

half forward bend

forward bend

rise to steeple

hands to chest

Hindu Squats 30-40

Steeple pose

forward bend

half forward bend

plank

Diamond shape hands push up variation 7-10

Down dog

Right leg high

Knee to elbow (1 time)

Step into Warrior 1 (with push up) (interlaced hands as option)

Warrior 2

Reverse Warrior

Runners lunge

High Crescent lunge w/twist

Plank

Mountain Climbers 30 secs

Forearm Plank 30 secs (option knee to back of arm for more intensity)

Repeat on left side (adding or subtracting time or number of push ups)

Mountain pose (ground connect restore)

Broga burpees w/ 1 push up per (or not) 2-5 minutes of energetic meditation

Mountain pose

Tree pose Right leg standing

Warrior 3 (option if not too fatigued)

Forward bend (restore)

Tree pose Left leg standing

Warrior 3

Forward bend

Flat to belly

Steeple on belly

Locust

Hands interlaced (possibly play with Bow pose)

Lying prone – Shoulder/chest opener pose

Child’s pose in between sides

Transition to kneeling pose and Closing sequence of choice

Closing Sequences (15 min each)

Closing Sequence #1

From mountain, drop into malasana (open feet, heels up or down) lower to rear, set up boat pose, into bound angle, do 3 rounds, core options, reverse table into seat lifted dandasana (3 rounds). Roll down slowly using core strength, bridge pose, wind relieving into supine twist both sides into savasana.

Closing Sequence #2

From down dog, set knees down, sit into vajrasana (kneeling pose), intense toe stretch, interlace hands behind back, tip back, then bring head toward floor with hands toward ceiling, make way to seat, reverse table w/ seat lifted dandasana (core). Do 3-5 rounds flowing in and out of the 2 poses, box pose/double pigeon, gentle seated twist both sides, bound angle, lower into reclined bound angle, into savasana.

Closing Sequence #3

Tree pose (1-2 minutes both sides), forward bend 10-15 breaths with hand hold options, malasana squat, come to sit, easy seat 5 breaths, roll to back, 10x ankle reach with block, bridge pose, wind relieving into supta matsyendrasana (both sides) hug knees in, dead bug pose, block shoulderstand, into savasana.

Final Relaxation – Savasana (5-8 minutes)

Encourage students to let go of all tension, thoughts, and the breath. Feel free to offer a guided relaxation of the muscles of the body from the feet up through the head/scalp/brain. For recommendations on Broga-appropriate savasana music, see the recommended playlists online. Exit savasana by rolling onto the right side in fetal position with hand resting on right arm. Come up slowly. Sit in silence for a moment with hands at chest…

Namaste.

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