8/23/2021 Gmail - 200hr Section 8 Submission Caitlin Pokladnik <cpokladnik2023@gmail.

com>

Caitlin Pokladnik <cpokladnik2023@gmail.com>

200hr Section 8 Submission Caitlin Pokladnik <cpokladnik2023@gmail.com>

Peer Support <peersupport@myvinyasapractice.com> Wed, Aug 11, 2021 at 9:26 AM

To: Caitlin P <cpokladnik2023@gmail.com>

Hi Caitlin!

Thank you so much for your section 8 submission!

You have created a lovely mini sequence themed around the root chakra, well done. You set the space beautifully,
introducing yourself and your theme before moving on into the first asana. You put a lot of thought into incorporating your
theme in your sequence through your choice of asana and the words you used.  It was so awesome how you empowered
the students from the very beginning, offering options and encouraging them to find what feels best in their body - nice
job! 

It is clear that you understand the structure and flow of a vinyasa sequence. Your sequence was safe and inclusive,
offering thorough cues that demonstrated your understanding of alignment. Again, it was really great how you offered the
students support in the way of options, showcasing your ability to hold space for all levels of students.  You offered time to
cool down and held space intentionally while the students rested in savasana. 

Overall you did a really awesome job creating this sequence and then expertly led the students through it, way to go! 

Please feel free to move onto your practicum and exam as you feel ready to do so. When you send us your final
requirements consisting of your practicum, essay, learning lab log, and personal practice/community involvement log,
please also let us know how you would like for your name to be presented on your certificate. 

Don't hesitate to reach out if you have any questions!

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.

M Powell

---------- Forwarded message ---------

From: Caitlin Pokladnik <cpokladnik2023@gmail.com>

Date: Tue, Aug 10, 2021 at 7:25 PM

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

To: Peer Support <peersupport@myvinyasapractice.com>

Thank you for your feedback; I really appreciate it! I also have my Section 8 mini-sequence below:

Introduction:

My name is Caitlin and today we will be focusing on the Muladhara chakra, or the root chakra. Today we will be using a chair, two
blocks, and a strap so please grab those from the back and keep them close to your mat. 

Theme: Root chakra

https://mail.google.com/mail/u/0?ik=fbcb0ee654&view=pt&search=all&permmsgid=msg-f%3A1707803560068193599&simpl=msg-f%3A1707803560068193599 1/3
8/23/2021 Gmail - 200hr Section 8 Submission Caitlin Pokladnik <cpokladnik2023@gmail.com>
rationale: introducing myself, the theme of class, and preparing students

Setting up the breath:

* 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 with your legs
crossed, kneeling on your shins, your legs stretched out in front of you, or another still position that is most comfortable for yourself.

* demo different positions for seating and wait for everyone to find their seated position on their mats *

Root yourself to the ground using your sitting bones and create a tall presence through your spine. Take one deep breath in, filling
your lungs to their fullest. Pause, and 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. Sitting in staff pose, thunderbolt pose, or criss-cross incorporates and prepares the root chakra.

Warm up:

Child’s pose - Now kneel on your shins with your big toes touching and your thighs creating a slight V, fold  forward at the hips and
extend your arms in front of you with your forehead gently resting on your mat and fingers spread out. Take a deep inhale to expand
your lungs, pause, and exhale continuously releasing the air and sinking down into child’s pose while also lowering your hips to your
heels a bit more. This is an asana you can come to at any point in your practice when you might need a break or moment to
yourself. Inhale deeply and fill your lungs, pause, exhale and expel the air. One last time, inhale, pause, exhale. 

rationale: child’s pose is a great asana for people to come back to at any point in the class when they need to feel grounded
and focus on their breath again. 

Flow to peak:

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

Peak pose = chair pose

From child’s pose, bring your hands in half way and bring your hips forward for tabletop. Bring your knees up for to create a plank
and walk your feet in for forward fold. Your hands do not have to touch the mat, but you can let your arms and head hang as a
comfortable position. If you need more support during this pose, you can grab two blocks the tall way and place your hands on those
or place your hands on your shins. Keep your knees soft. Take a deep breath in, filling your lungs with air, pause, and expel the air
by dragging out your breath. On your next inhale, extend your back to create a flat back in half way fold. As you exhale, fold and
bend your elbows beside your legs. Inhale, flat back, exhale fold. 

Inhale and extend your back upright while extending and raising your arms out beside you to above your head. Reach through your
pinkie fingers to the sky, exhale and touch palms and bring to heart’s center. Inhale and bring your palms by your sides for mountain
pose. Big toes are touching with heels slightly apart, grounded in your feet. Engage your core and lift your knee caps, release your
shoulders down and slightly back away from your ears. Gaze directed forward. Lift through the top of your head as if a string is
pulling your up straight. Deep breath in, exhale, deep breath out as you fold at the hips into forward fold. 

On your next inhale, bend your knees, and raise your arms for chair pose. With big toes touching, heels slightly apart, core engaged
and hands reaching towards the sky, stretching through your pinkie fingers. If you feel like you need more support in your back, you
can use a chair to sit in and plant your feet firmly on the ground. While doing this, make sure to bring awareness to the tension in
your body. Inhale and extend your knees slightly, exhale and see if you can get into a deeper squat. Root yourself through your
hips, opening up and tapping into this chakra for energy. Inhale filling your lungs, and exhale, releasing the tension from your
shoulders, and legs. One last inhale, pause, and exhale folding forward and letting your arms and head hang. Great job everyone. 

On your next deep breath in, come into chair pose reaching your arms towards the sky, and on that exhale sink deeper into your
bent knees. Keep that core engaged, grounding yourself into the mat. Inhale for 1, 2, 3, pause, exhale for 1, 2, 3. Inhale, pause,
exhale. One last inhale, and exhale fold to forward fold. Inhale to half way lift creating a tabletop with your back using blocks if you
need to support or place your hands on your shins. Exhale plant your palms on your mat, bend your knees, and gently place each
foot behind you at a time for plank with wrists, elbows and shoulders stacked. Inhale, using your toes lean forward, and come down
into Chaturanga. Your arms should be close to or at a 90 degree angle by your sides with your elbow facing the back of the room.
You can choose to gently place your knees on your mat, then chest, and chin follow to make this asana easier on your back. Come
onto the top of your feet, and press up with your hands for upward facing dog. Make sure to lift those thighs off the ground using
your hands and tops of your feet. Exhale and shift your weight back to downward facing dog on the base of your feet which are hip
width apart pointing forward. Bring your shoulders away from your ears and back. If you are feeling a bit core here, bend your knees
and raise your hips more to elevate tension. Take a nice deep breath in and deep breath out. 

https://mail.google.com/mail/u/0?ik=fbcb0ee654&view=pt&search=all&permmsgid=msg-f%3A1707803560068193599&simpl=msg-f%3A1707803560068193599 2/3
8/23/2021 Gmail - 200hr Section 8 Submission Caitlin Pokladnik <cpokladnik2023@gmail.com>
rationale: The sequence is forward fold, half way lift, forward fold, mountain pose, forward fold, chair pose, forward for, half way
lift, plank, Chaturanga, Upward facing dog, downward facing dog. Root chakra chakras are mountain pose, chair pose, and staff
pose. 

Inversions and 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.
You can also keep your hands by your sides during this pose. 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 root chakra asana and inversion/backbend with several variations. 

Cool down:

As you exhale let your hips touch the mat, and bring your arms out towards your sides with your palms up. Keeping your knees bent
and feet flat on the floor, take a deep breath in, and on your exhale bring your knees apart and butterfly them out to your sides with
the soles of your feet touching. Do not force your knees to touch the ground, but instead feel that stretch in your thighs and let your
thighs fall to the floor naturally. Deep breath in, pause, deep breath out as your body becomes heavy. One more deep breath in,
pause, deep breath out dragging out that breath. Gently bring your knees back to center, and let your legs come back to the lying on
the mat. 

rationale: Reclined buttery is a great cool down that lets us root our pelvis into the mat.

Savasana:

*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 great class.

rationale: Savasana is a dedicated time for students to meditate and bring awareness back to their body. 

https://mail.google.com/mail/u/0?ik=fbcb0ee654&view=pt&search=all&permmsgid=msg-f%3A1707803560068193599&simpl=msg-f%3A1707803560068193599 3/3