The Art of Vinyasa • Shakti Flows & Creating from a Calm Mind
Vinyasa Assignment 1:
Watch the Video Above
Print out the worksheet (See below)
Explore and Create on your mat!
Fill out your worksheet and email it to Abhaya at Konalaniyoga@gmail.com
Record & Upload your Vinyasa Assignment via YouTube
See the YouTube Blog Post for details on how to Upload and Share via YouTube
Use the title “Your Name-Vinyasa Assignment” for your intro
2- Minute Introduction: In your introduction, tell us what inspired you this week and how that informed the Vinyasa you are choosing to teach.
8-Minute portion of your Vinyasa: Please set a timer or stop watch to try to stay close to the 2 minute mark for the intro, and 8 minute mark for the Vinyasa. It’s ok if you don’t finish the Vinyasa in 8 minutes, you can just talk us through the remaining postures in the sequence.
Vinyasa Assignment in Detail:
Vinyasa Assignment 1 Worksheets
Download your Super Fun Vinyasa Worksheet! Try to write neatly, so you can take a photo and email it to Abhaya when you’re done.
After printing out the worksheet, begin to explore Vinyasa from a variety of starting positions on your mat.
As you explore, remember: Only cross through a max of 2 body levels (standing & Middle / Middle and Floor)
Only utilize 1 mat position (short edge of mat or long edge).
As you move through the flow, can you see your students, and can your students see you?
Please review the example Vinyasa below to keep our text methods consistent. After Finishing the worksheet, take a clear picture of both pages and email to Abhaya: Konalaniyoga@gmail.com
Example of Written out Vinyasa:
Note that the side of the body that we are working on begins each line (R) meaning right side, and (L) meaning left side.
The asanas are written in Sanskrit to help you keep learning.
Modifications to a pose are presented after the pose in parenthesis.
If there is ever a movement that is not an asana, such as line 5 below, put it all in parenthesis and try to describe it. There should really only be one movement per 5 pose sequence as you are learning this process.
Vinyasa from Short Edge/Tadasana:
(R) VIrabhadrasana I ( Arm Float)
(R) (Baby) Virabhadrasana III
(R) Virabhadrasana I
(R) Parsvottansana
(Hug right knee up in front of body and twist into the knee)
Textbook Content
The Art of Vinyasa & Class Planning: Creating from a Calm Mind
From Postures to Melodies: Exploring Vinyasa Sequencing as a Creative Journey
In the realm of creative expression, be it in music or yoga, there exists a remarkable intersection where form meets fluidity, where notes transform into melodies, and where postures evolve into Yoga. This journey from the foundational elements to the artful composition is a tapestry of inspiration, discipline, and, above all, inner clarity—a journey that resonates deeply with the essence of meditation.
Making Melodies:
Every musician begins their work by memorizing notes, how to place their hands on the keyboard or the frets to make that special sound. We practice the notes so that at some point we can begin to create our own melodies. That day is today. You have practiced and memorized the postures of your practice, like memorizing how to play notes, and more importantly you have also been taught how to play those postures in a way that supports your body, calms your mind and opens your heart. And just like in music, notes alone aren’t enough— they are just the starting point. In yoga too, the postures alone aren’t quite the full experience. We have to put those postures into a special order or sequence to create a bigger experience— that’s when the magic starts to happen. And that is quite literally what the word Vinyasa means in Sanskrit, ‘to place in a special way’, which is such a humble and beautiful description of the process of creation itself, and our focal point for today.
Creating from Clarity:
Patanjali’s first teaching in the Yoga Sutras tells us that when our mind is clear we naturally observe the depth of our True Nature, just like when the waves on the ocean subside we naturally see the fish and coral under that surface. “The main practice of yoga is to calm the thought waves. When this technique is mastered, the practitioner is able to keep a steady focus inside on their true nature, the Self.” Its easy to get externalized when it comes to the creative process, picturing the splatter paint stylings of an abstract expressionist—yet, we often overlook the fact that the wellspring of this inspiration, regardless of its external form, originates from within us. This is precisely why our inaugural act of creation is not an outward gesture but an inward pivot—a moment to relinquish and release any preconceived notions about what we should craft. Instead, we initiate a connection with our inner state.
To ensure that our creative process remains rooted in inner focus, we embark on the journey of regular meditation. Through this anchor, we establish a clearer connection with our inner world, enabling us to navigate the creative process with greater depth and intention.
As Babaji Teaches:
"The clearer your mind is, the better you’ll be able to do or see what you’re doing. Use the breath to calm the mind. Become very still and learn how to function from that stillness, and do your work from that place…” The wisdom of Babaji underscores the direct correlation between the clarity of our minds and the depth of our creativity. Our creative journey isn't fixated solely on the final product but on the profound connection with our inner state. As meditators, we possess a unique advantage in the realm of creativity, dedicating daily moments to facilitate this inner transformation—a key that unlocks the door to boundless creative potential. It is through regular meditation that we gain access to this infinite reservoir of creativity, a key element in our creative journey.
Feeling our Creative Source as we Move:
Surrendering and stepping back isn't a solitary phase in the creative process; it remains a continuous thread throughout. Mechanical movements, whether in yoga or the creative arts, fail to yield brilliance. Instead, we learn to master the art of surrender in motion, tapping into the ultimate source of creativity. This essence of "interoception" serves as the cornerstone of our asana education, allowing us to maintain our center while moving gracefully around it—a practice akin to meditation in motion. This transformative quality not only infuses uniqueness into each pose but also extends to the composition of curated sequences that foster growth, both physical and spiritual, for our students.
In this exploration of Vinyasa sequencing as a creative journey, meditation emerges as the guiding star, illuminating the path from form to fluidity, from postures to melodies. As yoga teachers, we recognize that maintaining a meditation practice and commencing our creative process with interoception serve as the keys that enrich and inform our creative expression in every asana and every class we teach.
Smooth, Balanced, Complete: Practical Considerations in the creation of vinyasa
Overview of Vinyasa Creation:
Ultimately, as individuals, we will each discover our path to the Source of Creation, as described in these timeless maxims, in our own unique ways. However, in the short term, it can be beneficial to embrace a few guiding principles of creation that resonate and bring authenticity to our melodies. Here we explore three essential principles: "Smooth," emphasizing a calm and effortless flow in our practice; "Balanced," recognizing the significance of counter poses for equilibrium; and “Complete," knowing when to conclude our creations. As we delve into these principles, we find striking parallels between vinyasa creation and spiritual growth, showing us yet again that every aspect of creation truly is Shiva, and an opening for spiritual growth.
Smooth Motion Cures Commotion:
The first principle is that of smoothness, as eloquently taught by Paul Reps: "Smooth motion cures commotion." A smooth practice brings a sense of calmness to the mind and nervous system, paving the way for an open heart. When we prioritize clarity and feeling in our practice, the individual experience of a postures should naturally guide us towards the next posture effortlessly, creating a smooth and even sequence that progresses simply, step by step. It is akin to ascending a well-constructed set of stairs effortlessly, covering significant heights with minimal effort. Conversely, an uneven set of stairs requires more effort for each step. Similarly, as you flow through your postures, recognize that each movement is just "one step" away from the preceding one, establishing a harmonious and continuous flow.
For example, from a straddle, turning the feet into Virabhadrasana 2 set up, is one effortless pivot away. From Tadasana however, Virabhadrasana 2 feels quite far, but gliding one leg back towards Virabhadrasana 1 feels natural.
Smoothing the Space Between Postures:
Smoothness in our practice also involves paying attention to the spaces between our postures. Often, we need to create or instruct a seamless transition from one posture to the next. This requires feeling not only the asanas with clarity but also feeling the spaces between them with the same level of awareness. In Sanskrit, this is referred to as "Breakless Effort" or Prayatnah Sadakah.
The transitions between postures present an opportunity for creativity—an undefined space that we can mold from scratch. However, to carry this responsibility, we must also carry our awareness along with us. It's common to explore and play in these transitional spaces until we find a path that feels smooth and clear. As you practice moving through these transitions, consider picturing your students and your placement in the class. This visualization helps you describe and guide them through this unique transitional space.
Remember that each "step" along the way, even if it's a step between steps, should be taught and acknowledged. By paying equal attention to the spaces between postures, we enhance the overall smoothness and fluidity of our practice, creating a seamless and harmonious flow.
The Principle of Balance:
Understanding that maintaining balance in a vinyasa may involve taking two steps forward and one step back can be enlightening. This concept is known as the counter pose—a natural phenomenon where the body rebalances itself through movements that are usually opposite to and less intense than the original ones. Interestingly, we do this instinctively throughout the day without realizing it. For instance, after sitting at your desk for an hour, you might naturally crave standing up and performing gentle actions like bending back slightly, twisting, or taking a short walk. This counter pose provides a natural release of tension without the need for prolonged stretching or intense movements. When embodied in your practice, inner sensations will naturally inspire counter poses, for example after doing a bridge pose, you might find yourself windshield wiper the legs or hugging them into the chest.
However, when our minds are distracted, and we lose touch with inner sensations and clarity, it becomes easy to ignore these natural cues, resulting in prolonged periods of imbalance in our body, breath, heart, and mind. The concept of counter pose requires more than just awareness of the posture itself, but also of the experience of the posture afterwards. Hopefully through your work with counterposes you will gain more insight into your body’s needs, creating a more balanced and harmonious experience both on and off the mat, allowing you to better respond to the body's needs and maintain equilibrium in our daily activities.
Rule of Three to keep it balanced:
As we craft our vinyasa sequences, it's natural to include one or two, or even three, poses on one side before moving to the opposite side—this is an essential part of the creative process. However, while creating, we must remain mindful of the balance within the sequence. We need to pay attention if the vinyasa feels "out of balance," such as having too many postures on one side or an abundance of a specific type of posture, like forward folds.
Maintaining this inner balance can be challenging, especially when creating vinyasa at home, where we might need to repeat poses or hold them longer than usual to find a natural flow. Despite the creative process's demands, we must stay attuned to our personal experience and ensure that the sequence feels balanced in the body.
A general guideline to consider is to not have more than three poses on one side before transitioning to the other side. However, it's essential to remember that creative processes don't have strict rules set in stone. Additionally, it's generally helpful not to include more than two consecutive postures from the same family without introducing a counter pose. For example, two back bends in a row usually feel fine, but three in succession may become intense. Keeping the number three in mind can be helpful while venturing into the creative space—limiting your sequence to 3 poses on one side and avoiding three consecutive postures of the same family. This mindful approach ensures a balanced and harmonious vinyasa sequence.
The Principle of Completeness:
The final principle in the creative process is that of dissolution—knowing when to stop. Every creation has a natural endpoint, but for many of us, reaching that point can be elusive. We've all experienced adding a few too many spices to a soup, sketching a few too many lines on a drawing, or talking a bit too long on a call or a Zoom conference. Knowing when to end a creation requires skill and focused attention.
How to know when its Complete:
How do we determine when a vinyasa is complete? Much like knowing when a soup is done or a drawing is finished, each of us will eventually learn to read the signs that the universe presents. Here are two practical considerations for identifying when an end has been reached:
Can You Remember Where It Began? A vinyasa, like a melody, should feel like a cohesive unit, with each part relating to every other part. If you find yourself doing a section of your vinyasa but can't recall where it began, it might indicate that you've extended the sequence too long and started a new creation with its own focal point. Take a moment to retrace your steps and feel for a natural ending before transitioning to the next phase.
Challenge Yourself to Stay Put: In our fast-paced, meme-filled culture, attention spans are often short-lived. The real challenge of Completeness lies in resisting the urge to leap like a grasshopper from one side of the mat or body level to another. It is recommended, and reflected in the structured homework, to remain at one mat position and 1-2 body levels per vinyasa. This approach allows you to thoroughly explore and develop an experience before moving on to the next. There's no rigid rule book for creativity, and as you create more vinyasas, you'll naturally bend and absorb the rules. However, in the beginning, if you find yourself incorporating all 3 body levels into one vinyasa, consider stepping back and asking yourself, "Is this one vinyasa, or am I cramming two vinyasas into one?" Similarly, if you find yourself frequently switching from one mat position to another, question if it's necessary or if you can achieve more at the initial mat position. Remember, changing mats alters the orientation for your students, so adopting a less-is-more approach helps maintain the group's cohesion, like a flock of birds moving together in harmony.
The Parallel Journey: Vinyasa Creation and Spiritual Growth:
Finally, feeling a sense of completeness in your creative process comes with time and experience. The more you engage in creating, the better you understand the art of vinyasa for yourself and in general. The true takeaway from this lesson lies not in strict rules, but in the inspiration to start creating. Experience will be your ultimate teacher when it comes to crafting vinyasas
We can draw inspiration from Pablo Picasso's mindset— when asked which painting of his was his favorite, he responded simply— “My next one.” We too should adopt a healthy attitude as we embark on our journey of Vinyasa creation. The melodies we create today become the compost for future vinyasas. The creative act is an ongoing process, a timeless teacher throughout our cycles of growth. Approach it consciously, with clarity and feeling, and let it guide you towards new paths. Because the creation of vinyasa in yoga mirrors the process of spiritual growth, as described in the quote from Sri ShambhavAnanda: "Spiritual growth is a process. Certainly, it's a good process that, when it begins, helps you move beyond where you were.” Similarly, when we embark on the journey of creating vinyasas, we step beyond our previous limitations and expand our understanding of yoga practice.
"However, it is a continuous process. When you see and experience that the world you create with your mind--and that you live in continuously--evolves and changes, then you begin to understand that experiencing different perspectives is absolutely necessary for growth.” Just as spiritual growth is an ongoing and evolving journey, the process of vinyasa creation continues to unfold. We recognize that the sequences we create are not static; they evolve and adapt over time. Embracing diverse perspectives and experiences becomes essential for both personal and creative growth.
"You also recognize the layer you are experiencing is not the end. Rather, it is another step in the growth process.” In vinyasa creation and spiritual growth alike, we realize that each layer of understanding or each sequence we craft is not the final destination. Instead, it is a stepping stone that leads us further along the path of growth and exploration.
"You learn that when you experience a certain truth or you have a certain realization, you are able to work with it and understand it. And then you should keep moving. You go beyond your realizations, over and over and over again.” Similarly, with each vinyasa we create and with each moment of spiritual insight, we learn to work with it, understanding its significance. However, we do not linger solely on our realizations; instead, we keep moving, continuously exploring new dimensions and reaching for greater depth.
"Rudi used to say that each realization that you have becomes compost for the next period of growth.” In both the context of vinyasa creation and spiritual growth, we understand that each insight, realization, or experience becomes the fertile ground for further growth. Like compost, it enriches and nourishes our journey, providing the foundation for our next creative expression or spiritual understanding.
Summary & Reflection
The process of creating vinyasa in yoga reflects the ever-evolving nature of spiritual growth—a continuous journey of exploration, gaining insights, and moving beyond our current state of understanding. Both practices encourage us to embrace diverse perspectives, keep progressing, and recognize that each phase of growth lays the foundation for the next. Because creating vinyasas is a process, just like spiritual growth. The experience of creation you have on the mat is no different than the ultimate experience of creation we have in our own lives— As you share your creations with others, you'll discover ways to enhance and improve them. This is why we continue to teach, share, and create, as we learn and evolve together on this transformative journey.