Essential Poses and Practice
Our Yoga Pose Essentials course is really just that: essential. Providing a strong foundation for any yoga practice, Noah and Rocky begin by taking you through the basics of anatomy and kinesiology, and then, over the course of eleven lectures and twelve practices, guide you through clear instruction for sun salutations, standing poses, forward bends, back bends, and twists. Including helpful information such as common misalignments and how to address them, this course will quickly become any yogi’s baseline curriculum for their practice. Culminating with a sixty-minute full-spectrum class putting all the component parts together, our Essentials course organizes and builds pose knowledge incrementally and skillfully. Yoga teachers will also find this program invaluable as it makes clear the teaching priorities for these foundational postures. Whether you’re a brand new or a seasoned yogi, this course offers something for you.
Lecture 1
About this class:
In this overview session, Rocky and Noah explain anatomical terms and concepts that they will use throughout this course. Follow along in your workbook and experience in your body as you review and expand your knowledge of anatomical terms and concepts including: planes of movement (sagittal plane & movements, coronal plane and movements, transverse plane and movements), anatomical neutral, neutral pelvis and pelvic tilts (anterior tilt, posterior tilt), neutral spine/natural curves spine (lordotic curves, kyphotic curves), types of muscular contractions (concentric, eccentric, isometric), active and passive contractions, and concepts of force and load. Prop list: none.
Instructor: Rocky Heron & Noah Mazé
Lecture 2
About this class:
In this pose tutorial, learn and practice alignment details in Adho Mukha Svanasana (Downward Facing Dog Pose), Uttanasana (Intense Stretch Pose) & Ardha Uttanasana (Half Intense Stretch Pose). You will clarify your understanding and practice of forward bends in the organization of “stage 1” (hip flexion + neutral pelvis and spine) and “stage 2” (hip flexion + spine flexion). Understand how to use props and variations to achieve the alignment of each pose and to mitigate the difficulties and common misalignments we often encounter. Prop list: 2 blocks.
Instructor: Rocky Heron & Noah Mazé
Lecture 3
About this class:
In this pose & movement tutorial, you will learn/review the anatomical terms and movements of the shoulder and clarify the alignment of the shoulders, arms and spine in Plank Pose and Chaturanga Dandasana (Four Limb Staff Pose). Because these are difficult and common poses, it is important to understand their common misalignments, and use effective and safe practice strategies to mitigate the difficulties as you increase your strength. Prop list: bolster.
Instructor: Rocky Heron & Noah Mazé
Lecture 4
About this class:
In this tutorial, you will learn multiple expressions and considerations for Utkatasana (Fierce/Awkward Pose) and Virabhadrasana I (Warrior I Pose); frequently occurring standing poses that also occur in Surya Namaskara B (Sun Salutation B). Begin with an inventory of joint positions in each pose followed by a deep dive into details and strategies to work with the difficulties and common misalignments. Consider different variations and expressions of the poses and how each variation offers opportunities and challenges. There is a lot of information to watch and learn and take notes on AND try it out and learn by doing. Prop list: block.
Instructor: Rocky Heron & Noah Mazé
Lecture 5
About this class:
Beginning with definitions and features of Ujayii Pranayama (Victorious Breath) and an analysis of the 9 pose sequence of Surya Namaskara A (Sun Salutation A) and 17 pose sequence of Surya Namaskara B (Sun Salutation B). Watch Rocky demonstrate these sequences and follow along with him as Noah emphasizes different features of these vinyasa practices. Learn how to deconstruct the full sun salutations to break the choreography into smaller pieces, to modify individual poses, incorporate props and/or vary the sequence to best suit your needs. Prop list: 2 blocks.
Instructor: Rocky Heron & Noah Mazé
Lecture 7
About this class:
Analyze the joint positions, common misalignments, and increase your practice strategies for the standing forward bends Parsvottanasana (Intense Stretch to One Side Pose), stage I & II of Prasarita Padottanasana (Wide Stance Intense Stretch Pose), and seated Dandasana (Staff Pose), Baddha Konasana (Bound Angle Pose) and Paschimottanasana (Intense Stretch of the West Pose). Understand how and why you might use props for these poses. Prop list: 2 blocks, 1 blanket.
Instructor: Rocky Heron & Noah Mazé
Lecture 8
About this class:
“Engage your core” is a common cue in yoga classes, but knowing what that means and how to do it may be another matter. In this experiential tutorial, learn the difference between CORE (global movers) and DEEP CORE (local stabilizers). Learn to tone your pelvic floor muscles and transverse abdominus to support and stabilize your pelvis and spine throughout your practice, aka Mula Bandha (Root Lock) and Uddiyana Bandha (Naval Lock). Analyze Navasana & Ardha Navasana (Boat Pose, Half Boat Pose) to load the hip flexors and rectus abdominus, practice twisting variations to strengthen the oblique abdominal muscles. Finally practice Supta Padangusthasana (Supine Leg Stretch Pose) with a core strengthening emphasis.
Instructor: Rocky Heron & Noah Mazé
Lecture 9
About this class:
Explore principles of spinal rotation (twists) and the relationship between side bending and rotation (the Law of Side Bending and Rotation) in “open” and “closed” twists. Analyze the seated twists Bharadvajasana (Bharadvajas’ Pose), Janu Sirsasana (Head to Knee Pose) and Marichyasana III (Marichis’ Pose). Consider difficulties, common misalignments, variations and practice strategies to deepen and stabilize these nourishing and complex poses. Prop list: 1 or 2 blankets.
Instructor: Rocky Heron & Noah Mazé
Lecture 10
About this class:
In this tutorial style session, analyze the joint positions in the common prone backbending postures of Shalabasana (Locust Pose), Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Facing Dog Pose). Analyze the details of what is happening from the feet/ankles, up to the hips and pelvis, the spine and shoulders/arms. Clarify the common vinyasa transition from Chaturanga Dandasana (4 Limb Staff Pose) to Urdhva Mukha Svanasana and how a well aligned Chaturanga sets the backbend up for greater success. Next, learn and practice blanket-sliding drill from Shalavasana to stages of Bhujangasana and into Urdhva Mukha Svanasana. Prop list: 1 blanket.
Instructor: Rocky Heron & Noah Mazé
Lecture 11
About this class:
This pose tutorial session begins with an analysis of the joint positions in Virasana (Hero Pose); including common difficulties/misalignments in the knees and ankles, as well as the roll that the quadriceps and calf muscles may have on this deep knee flexion pose. Next, progress to Supta Virasana (Supine Hero Pose) and consider how to use props to regress (decrease challenge) and/or progress (increase challenge) in the pose. Watch and practice variations of Setu Bandha Sarvangasana (Bridge Pose), and consider how different positions of the feet and legs will load some muscles more than others. Learn a blanket sliding drill to strengthen your hamstrings, hip adductors and abductor/gluteal muscles while stabilizing the pelvis and lumbar spine. Conclude this exploration of backbends with an analysis of Urdhva Dhanurasana (Upward Bow Pose) and how to mitigate common difficulties and misalignments. Prop list: 1 blanket, 2 blocks, strap, wall.
Instructor: Rocky Heron & Noah Mazé
About this class:
Move all of your bones and mobilize your joints in movement practice culminating in a fully active and refined Tadasana (Mountain Pose). Stay supple in your joints by moving your spine, shoulders, elbows, forearms, wrists, fingers, and then move on to your hips, knees, ankles, feet and toes. Tadasana may seem like a simple pose, but it is filled with isometric contracitons, and this class will activate and awaken this quintessential standing pose like never before. Prop list: 1 block.
Instructor: Rocky Heron & Noah Mazé
About this class:
Align and stabilize your pelvis and spine as you deeply stretch your hamstrings in this essential forward bend class. Follow Noah’s step-by-step instructions and Rocky’s modeling in supine leg stretches (Supta Padangusthasana), Adho Mukha Svanasana (Downward Facing Dog Pose) variations, Ardha Uttanasana and Uttanasana (Intense Stretch Pose) and Plank Pose. Your hamstrings and spine will thank you. Props: strap, wall, 2 blocks.
Instructor: Rocky Heron & Noah Mazé
About this class:
Tune up your Plank Pose and Chaturanga Dandasana (Four Limb Staff Pose) in this focused class. Begin with awakening and strengthening your deep core (transverse abdominus) in supine poses and mimic the shape and actions of Plank Pose to Chaturanga Dandasana. Progress to Plank Pose on your forearms, learn a modified (knees down) Chaturanga Dandasana to Bhujangasana (Cobra Pose). Use the wall to increase your proprioception by closing the kinetic chain, practice pushing up into Chaturanga Dandasana from the floor, as well as modulating the release down from Plank Pose, and culminate in transitioning into Urdhva Mukha Svanasana (Upward Facing Dog Pose) and Sun Salutation sequencing. Prop list: 2 blocks, wall.
Instructor: Rocky Heron & Noah Mazé
About this class:
Begin with a delicious routine to strengthen and mobilize your ankles for the dorsiflexion that Utkatasana (Fierce Pose) and the back leg in Virabhadrasana I (Warrior I Pose) require. Next, stretch your shoulders in passive range of flexion, strengthen your active range and FEROCIOUSLY apply these skills to Utkatasana. Finally fire up your gluteal muscles to complete the preparation trifecta of ankle + shoulder/spine + glutes/quads and put it all together in these fierce and powerful poses. Prop list: wall, 2 blocks, strap.
Instructor: Rocky Heron & Noah Mazé
About this class:
Begin with exploring your hip range of motion while standing on one leg followed by an energetic standing pose practice of Vrkshasana (Tree Pose), Virabhadrasana II (Warrior II), Trikonasana (Triangle Pose) and Parsvakonasana (Side Angle Pose). Then learn & practice a particular key action for each standing pose, followed by another round of that pose to apply the lesson. Your legs and hips will be thoroughly energized, your spine will be longer and your breath will be expanded. Prop list: 2 blocks.
Instructor: Rocky Heron & Noah Mazé
About this class:
Actively stretch your legs and spine in Parsvottanasana (Intense Stretch to One Side Pose), first with modified arms, then open your shoulders and practice the pose with progressed arm positions. Bend deeply in the symmetrical Prasarita Padottanasana (Wide Stance Intense Stretch Pose), sit for Dandasana (Staff Pose), turn your legs out in Baddha Konasana (Bound Angle Pose), culminate in the quintessential seated forward bend Paschimottanasana (Intense Stretch of the West Pose) and sit for a few moments of quiet meditation. Prop list: 1 blanket.
Instructor: Rocky Heron & Noah Mazé
About this class:
Activate Mula Bandha (Root Lock) and Uddiyana Bandha (Naval Lock) in Virasana (Hero Pose) and Plank Pose variations with a neutral pelvis and spine. Strengthen you spine and hip flexors in Navasana & Ardha Navasana (Boat Pose, Half Boat Pose), stretch your legs in Supta Padangusthasana (Supine Leg Stretch Pose) and strengthen your core in further variations. Your core will thank you (as will your pelvis and spine).
Instructor: Rocky Heron & Noah Mazé
About this class:
Twist and side bend from Tadasana (Mountain Pose) and repeat while you fold forward in Prasarita Padottanasana (Wide Stance Forward Bend) and culminate in the seated twist Bharadvajasana (Bharadvajas’ Pose). Repeat this pattern, with variation, for Parsva Upavistha Konasana (Wide Stance Seated Twist Pose) + Janu Sirsasana (Head to Knee Pose). Practice a variation of Parivritta Parsvakonasana (Revolved Side Angle Pose) in preparation for Marichyasana III (Marichis’ Pose). Your spine will be thoroughly lubricated and supple. Prop list: 1 blanket.
Instructor: Rocky Heron & Noah Mazé
About this class:
Begin with a supported stretch for your hip flexors, thoracic spine and shoulders/chest. Strengthen your shoulders (and spine extensors) through a range of motion from more simple to more complex and loaded positions. Lengthen your hip flexors and strengthen your hip extensors in low lunges. Progress your belly down backbends from the more stable surface of your yoga mat to the less stable surface of blanket-sliding on the floor as practice Shalabasana (Locust Pose), Bhujangasana (Cobra Pose) and Urdhva Mukha Svanasana (Upward Facing Dog Pose). Prop list: 2 blocks, blanket.
Instructor: Rocky Heron & Noah Mazé
About this class:
Begin this backbend journey by spreading and releasing the muscles and fascia of your calves in preparation for Virasana (Hero Pose). Mobilize your shoulders with a delicious stretch on blocks, revisit the lengthening of your quadriceps in Supta Virasana (Reclined Hero Pose), and work for a deep head-to-floor version of Adho Mukha Svanasana (Downward Facing Dog Pose). Then stretch your hip flexors in Anjaneyasana (Anjaneyas’ Pose, Low Lunge) to practice Setu Bandha Sarvangasana (Bridge Pose) variations, culminating in Urdhva Dhanurasana (Upward Bow Pose). Learn more prop techniques to leverage and optimize your backbend practice. Prop list: 1 blanket, 2 blocks, strap.
Instructor: Rocky Heron & Noah Mazé
About this class:
This full spectrum practice begins with calming Ujayii Pranayama (Victorious Breath), builds heat with Surya Namaskara A & B (Sun Salutations), vigor in side-to-side standing poses, strengthens your core and stretches your hips and legs in seated and supine poses, strengthens your back with basic backbends, nourishes your spine with twists and grounds you deeply with more Ujayii Pranayama and Savasana (Corpse Pose). Soma mythically refers to the intoxicating elixir, the color of moon and the ecstatic emissional fluid; all from practicing this sequence! Prop list: none used, but use what you need.
Instructor: Rocky Heron & Noah Mazé
What you will learn goes here!
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- A notebook if you like taking notes
- An accurate sense of your abilities and limitations along with a playful attitude
“I completed my RYS 200 training online with the Mazé School due to COVID. This was the first online training they've ever done, but you wouldn't know it. The sheer amount of recorded material blew me away. I was so impressed with the wealth knowledge that they shared with us and their dedication to their students’ learning. It is clear these are teachers’ teachers and they have dedicated their lives to the practice of yoga…. I would recommend this program for anyone who wants to dive deep into study, and who resonates with more alignment and structured flow based yoga classes. I will forever be appreciative to the Mazé School for the knowledge they worked so hard to empowered me with!" - Makenna Johnstone
“Very informative. I really enjoyed how the teacher broke down the different structures and then illustrated how they work together in asanas.” - Carrie Menke
“Great content, presentation style, level of info. Lots to dig into further. Enough meat to keep me going back to this to learn more and more and so well put together and presented.” - Andrew Nathan
“For me this was a wonderful way to get training. I could go at my own pace & review as necessary. The delivery method is efficient. And Noah is the most inspiring teacher I’ve ever had. Thank you.” - Rochelle Wilson
“Noah and team…WOW…GREAT work with this webinar offering. I am impressed withal that you have put together. This must have been a LOT of work, so KUDOS!!!!!” - Jennie Pearl
“Thank you, Noah and Team for connecting the World of Yoga Teachers and Students together. After watching each webinar, I feel a sense of satisfaction on every level, from validation of what I do already know from both past and current study”– Rena Chase
“ I’d like to thank you and the team for putting together such an amazing course. I was offered a scholarship and would have been unable to afford the full cost at this time so the opportunity to do this is such a blessing and I’m immeasurably grateful.” - Patrice
“Your online courses are awesome! I [participate in] online courses with many other teachers, and I find that your courses offer way more resources, seem to be exceptionally current – rather than pre-planned, and relate to our interaction and feedback (where you use threads from each week). [It is] truly inspiring, captivating and engaging, as well as encouraging, to learn more and to give more to our students and ourselves. After all, we are our own biggest students. I am so enthralled by your teaching, I wish I could do everything!” - Michelle Cross
“I enrolled in courses for my non contact hours in yoga teacher training. I received a wealth of knowledge and feel that both courses have really enriched my yoga education. The instructors taught the courses in an informative, easy to understand way with time for interaction with the students taking the class. I corresponded to get my certificates upon completion easily. Great staff and courses, I highly recommend!” - Alyssa Kyle
“Your attention to detail on the slides is fantastic. It’s almost like I’m back at Kripalu in your workshop. Thanks again.” - Juliánna Nagy
“I wanted to write and let you know how much I thoroughly enjoyed taking the online course. I live in the Caribbean and have been teaching yoga full time for five years. It is hard to attend trainings due to my location, so when I found this course online I was excited! Over the past three years I have taught workshops but always felt like I was on the right track however I still felt like I wanted/needed something more. The tools that you presented have given me complete confidence in my teaching. I came to the realization that I was giving WAY too much information, too many details. Once I simplified, it was like I was speaking another language. I just wanted to say thank you from my heart and know what you do is appreciated! I look forward to more trainings with you in the future.” - Danielle Gentilcore
“I got the chance to watch the first two sessions of this online course this morning. Everything was so clear and well thought out, including the theory of the second class. I taught two yoga sessions today and caught myself engaged in more [ways than normal]. That was pleasant. The most striking part so far was that I felt more confident in experimenting with new adjustments, both me and my fellow yoginis benefited from that. Thank you! Off to watch the third session now that my little one is in bed.” - Anonymous
“Compliments to Noah and his team for putting together excellent materials. Even though I am a certified yoga teacher, I feel it’s always good to go back with a beginner’s mind and learn again. These trainings (Art of Sequencing, Fundamentals of Teaching Yoga Poses, and 101) are very high quality and I am excited to ‘sharpen the saw’ through them.” - Olin Levitt
“Although this online class is my first encounter with you as a teacher, I’ve already learned a lot, and am enjoying the course very much. I’m quite a new teacher, and hope to remain a student for as long as I can breathe, and in that regard, every bit of information you happen to share during the class or on the discussion group, adds up to my investment of knowledge. I also like reading about others’ experiences and views (sometimes it proves how little I know, sometimes it shows me I’m not so bad either) for each word towards learning is valuable for me.” - Zeynep Yeldan
“I really appreciate how this course is aligning with what is happening in my life as a yoga teacher. I am teaching a 5 week series for the first time and just this week I was offered 3 classes to introduce meditation and deep stretching. It is awesome to be learning with Noah, each week I have so much to take away.” - Jennifer Adi
“Thank you, Noah and Team for connecting the world of yoga teachers and students together. After watching each webinar, I feel a sense of satisfaction on every level, from validation of what I do already know from both past and current study.” - Anonymous
“Loving the idea of building on the shapes. It makes sense – I just never actually simplified it enough to think of it that way.” - Lanessa Giesbrecht
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