8/23/2021 Gmail - 200hr section 7 Caitlin Pokladnik <cpokladnik2023@gmail.

com>

Caitlin Pokladnik <cpokladnik2023@gmail.com>

200hr section 7 Caitlin Pokladnik <cpokladnik2023@gmail.com>

Peer Support <peersupport@myvinyasapractice.com> Sun, Aug 8, 2021 at 2:20 AM

To: Caitlin P <cpokladnik2023@gmail.com>

Hi Caitlin,

Thank you for your

section 7 submission. You did a great job creating a sequence around the heart
chakra. In the
introduction you shared your name, theme, and props to have
nearby. Setting the breath was nice cueing students to take
deep inhales and exhales which will be useful as they progress through the sequence. You followed it up by doing some
spinal mobility with cat/cow which helps prepare students for the heart opening poses that follow. During the flow to peak
you took time in downward facing dog to have them come
back to the breath and the body. A consideration is to use some
anatomical
cueing in poses like chaturanga as you flow through sun salutations.

During half moon,

the peak pose, you did a great job using anatomical cueing, props, and offering
the cue to breath into
the balance. A consideration for the sequence is to weave in your theme more. For example when you are cueing
students in bridge pose you could connect your theme in. The cooldown was low to the ground making a smooth
transition to
savasana.  In savasana
you held space beautifully as the students are able to integrate the
benefits of the
practice before the class comes to a close. It was also great that you informed students how long they would be in
savasana and sat up to observe the room. Overall, this submission was really
great. The poses flowed smoothly together
creating a well rounded class. You are clearly dedicated to this training and to providing your
students with a safe space
for their practice.  I look forward to your
submission for section 8.

[If you have further

questions about the training or future submissions, kindly refer to the student FAQ and then our
live
chat or phone lines +1 (512) 435-7589.
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receive real-time answers to your questions by chatting with us or calling us
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All the best,

Peer Support Team

My Vinyasa Practice
+1 (512) 435-7589

Off: Sat & Sun

peersupport@myvinyasapractice.com

Please allow 2 business days for a reply.

Introduction: 
Hi, my name is Caitlin and today we will be focusing on the Anahata chakra or the heart chakra. Today we will be using blocks, so
please grab one from the back and keep it handy on either side of the top of the mat.

rationale: introducing myself, the theme of the class, and preparing students 

Setting up the breath:

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8/23/2021 Gmail - 200hr section 7 Caitlin Pokladnik <cpokladnik2023@gmail.com>
* me sitting on my mat faces all students * 

We will start today’s class with some breathing exercises. If everyone could find a comfortable seated position. 

* wait for everyone to find their seated position on their mats *

Take one deep breath in, filling your lungs to their fullest. Pause, and take exhale continuously until you are empty of air. Inhale
again as your lungs expand, pause, and exhale. One last deep breath in, pause, and exhale dragging out that breath. 

rationale: setting up breath allowing students to be present in the moment, and connect with their body, mind, and spirit at the
beginning of the class

Warm up:

Cat and Cow - Now place the palms of your hands shoulder width apart in front of you, spread your fingers out evenly, and gently
place your knees hip-width apart on the mat in order to create a tabletop. Your shoulders, elbows, and wrists should be stacked on
top of each other in one straight line. Your toes can be tucked and touching the mat or the tops of your feet can lay flat on the make,
whichever you feel more comfortable with. On your next inhale, arch your back and direct your gaze upward for cow, pause, and
round your back while taking a deep breath out. Inhale arch back, pause, exhale round back. Make sure to take deep inhales and
deep exhales using your lungs to fill and expel with air. Last time, inhale to cow, exhale to cat. 

rationale: cat and cow poses are a great warm up to get blood and energy flowing in the body, but also a simple sequence for
students to begin to connect breath with movement and asanas. 

Flow to Peak:

* active teaching using adjustments (when needed and allowed my each student)

Peak pose =  half moon pose

As you inhale, lift your knees off your mat, shifting your hips towards the back wall with your hands in front of you. Extend your
knees, but keep a slight bend to protect them. Let your head hang between your extended elbows and spread your fingers to evenly
distribute your weight. This is downward facing dog. Stay here for a moment and explore how this feels. Where does tension lie in
your body? Using your breath release the tension in your legs by pedaling them out, slightly alternate bending each leg. Release
tension in your shoulders by dropping your shoulders down away from your ears, and back up toward the ceiling. 

As you inhale, walk your feet to the top of your mat near your hands. Your hands do not have to touch the mat, but you can let your
arms and head hang as a comfortable position. Keep your knees soft. Take a deep breath in, filling your lungs with air, pause, and
expel air by dragging our that breath. On your next inhale, extend your back to create a flat back. As you exhale, fold and bend your
elbows beside your legs. Inhale, flat back, exhale fold. 

Bend your knees, place your hands on the mat and reach back with one leg and then the other to come into a plank pose
(abdominal work). Your wrists, elbows, and shoulders should be stacked under each other. Abdominal strong, engaged, flat with the
legs. Toes tucked at hip distance apart. 

Inhale and use your toes to push forward, then down through Chaturanga. Release your toes so that the tops of your feet lay on the
mat, push up through the palms of your hands as if you were pushing away the ground in upward facing dog. Lift your thighs off the
mat using the tops of your feet for support. Open your shoulders, bringing them back and down away from your ears. Bring your
gaze forward and take one deep breath in opening up your heart. Release your breath and the tension that is held in your body will
release too. One more deep breath in, pushing with you palms and feet to bring yourself up, and on your exhale release your toes
and come into downward facing dog. 

On your next exhale take your right foot and place it on the inside of your right hand and extend your torso upright. Your right foot
should be pointing toward the front of your mat. Turn your leg foot 45 degrees so that your feet are on train tracks. Your right heel
should align with the middle of your left foot. Bend your right left and extend your left leg, making sure to square your hips. Lengthen
your arms so that the tips of your fingers are pointing outward, and lean into your right leg for balance. This is warrior two. Take on
deep breath in, pause, and take one deep breath out as you sink deeper into the bend in your right leg. If you need to you can rest
the forearm of the front arm on your thigh for support. Open that chest, letting the shoulder drop down and back. 

On your next exhale, straighten your front leg and rest your front on on your shin. Lift your back hand up, gaze shifts to the side wall,
squaring off the shoulders and opening the chest into triangle pose. Be careful not to press all your weight into your shin, your hand
should just be placed there. Both your legs are extended, but do not lock your knees. Deep breath in, deep breath out. 

As you in exhale, bring your back foot in a bit and grab your block to place in front of you to stabilize yourself. Bend both knees and
lift the back leg off the mat and rotate  your hips and shoulders to  the side wall, making sure they are square. Your upper arm
reaches toward the sky lengthening your stretch and opening your chest. Your weight should be evenly distributed between the
hand on the block and the foot on the ground. Flex the back foot so that your toes point towards the side wall. Balance is key in the
half moon pose, so use your breath to stabilize and support you. If you feel like you don’t need the block to help support you, then
you can place your hand on the mat for support. 
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Gentled place your back leg back on the mat as you inhale and come into warrior 2 again. Exhale and cartwheel your hands to your
mat and come into plank. Vinyasa into downward facing dog. 

Great job. I will let y’all take a few breaths by yourself. 

As you inhale, bring your left foot inside your hands and extend your torso up. Come into warrior 2, bending your front leg, creating a
45 degree angle with your back foot, squaring your hips, and evenly distributing your weight. As you exhale, straighten your front
leg, place your hand on your front shin and come into triangle pose by shifting your gaze to the side wall. . Deep breath in filling your
lungs, deep breath out and bring that back leg a little bit closer to your body. Whenever you feel ready, grab that block and extend
that back leg. Square your shoulders and hips, reach for the sky, flex those toes. Use your breath to balance. On your next inhale,
place your back leg back on the mat and come into warrior 2. Cartwheel your hands to the mat and vinyasa to downward dog. 

rationale: The sequence is downward facing dog, forward fold, tabletop, plank, chaturanga, upward facing dog, warrior 2,
triangle pose, half moon pose, warrior 2, plank, chaturanga, upward facing down, downward facing dog, warrior 2, triangle pose, half
moon pose, warrior 2, plank, chaturanga, upward facing dog, downward facing dog. This sequence build ups to the peak pose of
half moon pose using vinyasa to transition between sides and external rotation poses like warrior two, downward facing dog, and
triangle pose. 

Inversions & backbends:

From downward facing dog, place your knees gently on your mat, and sit on your bottom. Lay your back down on your mat with your
knees bent and feet hip width flat on the ground. Your fingers tips should just be able to reach your heels. As you inhale, lift your
hips up towards the sky and bring your hands underneath your hips on the mat. Your shoulders will externally rotate to the walls.
Take a deep breath in, pause, and a deep breath out. Inhale filling your lungs, with air, and exhale expelling the air. From here, those
of you who feel comfortable with expanding your bridge can do so my moving your hands to above your head with your palms lying
flat on the ground and pushing up to create a bend in your back. A few more deep breaths. 

rationale: Bridge is a great backbend/inversion for this sequence because not only does it offer several variations, but it goes
very well with the theme for this sequence which is the heart chakra. Bridge allows a person to open up their chest and ignite their
heat chakra. 

Cool down:

As you exhale let your hips touch the mat, and bring your arms out towards your sides. Bend your right knee and place your right
foot on the outside of your left leg. Use your right hand to gently press down on your right knee as your spine twists to follow
through. Keep your left shoulder on the mat as your back twists, and both your shoulders squared. Gently press your knee down
towards the floor. Shift your head and gaze over your right shoulder, towards your left fingers. Take 3 deep breaths here. Where do
you feel the tension? Breathe into any tension to release it from your body. Release your hand from your knee and return to neutral
position. Now bend your left knee and place your left foot on the outside of your right knee. Place your right hand on your left knee
and gently press down allowing your back to twist. Keep your right shoulder on the mat, making sure to square your shoulders and
shift your gaze over your left shoulder past your left fingers. Take 3 deep breaths here. Release your knee and bring your body back
to a neutral position.

rationale: Supine twist is a great cool down, allowing opening of the chest which fits perfectly with the theme of this sequence. 

Savasana:  2 minutes
*sits up to oversee students*

In Savasana, we will end our practice today with a couple minutes of meditation. Take this time to connect with your breath and body
in stillness. 

*Plays calming binaural beats* for students to mediate to. 

*After 2 minutes* Gently begin to wiggle your toes and fingers, feeling the sensations in your body. You may rise whenever you feel
ready to do so. Thank you for a beautiful class.

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