Vinyasa Yoga: Form, Function & Flow
If you wish to understand more about the methodologies of vinyasa yoga, gain new insight and skills for your own practice, continue your development as a teacher and expand your offerings, this course is for you.
Whether you are a new teacher of vinyasa, or an experienced pro looking to refine your practice and recharge your creativity, there is much here and more for you to learn via our latest twelve-hour course.
In these 22 sessions, Noah & Rocky guide you with thorough and systematic techniques for use in both practice and teaching vinyasa yoga. This understanding and organizational synthesis of vinyasa methodology is gleaned from decades of study and practice.
The flow of this course pairs each lecture-style learning session with a practice-based vinyasa class. We recommend that you take the course in order the first time, then mix and match the sessions however you like, based on what you need in your practice and/or what you are working on in your teaching.
This course is comprised of:
- 11 experiential lecture-based sessions covering topics ranging from vinyasa theory, to analysis of practice, to sequencing strategies and ranging into teaching pedagogy and considerations.
- 11 vinyasa classes, matched to a corresponding lecture — to practice with and experience.
In these 22 sessions, you will learn:
- Definitions, origins and organizational principles of vinyasa yoga
- A practical and adaptable vinyasa sequencing template
- Room set up and efficient prop management
- How to ease your students in and create a flow state of awareness
- How to juggle pose timings, vary tempo and create rhythmic consistency
- Skillfully balance dynamic movement and static hold
- How to asses your students’ capacities and respond to what is needed
- Many ways to consciously and skillfully use repetition, repetition, repetition
- How to build a sequence in waves, adding further layers upon what has already been established
- How to instruct and guide pranayama, bandha, drshti
- Artfully pair breath and movement
- Create instructional scripts for rhythmic breath-based teaching
- Effective demonstrations in vinyasa class
- How to teach Surya Namaskar A and Surya Namaskar B
- How to sequence and teach vinyasa to beginner classes, to intermediate/mixed-level, to the advanced student
- How to teach transitions
- Creative sequencing strategies for Surya Namaskar C, D, E
- How to regress poses and movement and effectively teach them in vinyasa classes
- How to appropriately progress poses and movement to challenge experienced students
- 108 ways (give or take) to teach Chaturanga Dandasana
- How to skillfully sequence inversions into the flow; handstand, forearm balance, headstand, shoulder stand
- Peak pose sequencing for Urdhva Dhanurasana (Upward Bow/Wheel Pose) and other backbends
- Peak pose sequencing for Svarga Dvijasana (Bird of Paradise)
- Dynamic sequencing strategies for seated poses and arm balances
- How to teach jump backs and jump throughs
- and MORE
Join us, and WELCOME to the more….
Vinyasa Origins & Organizing Principles
About this class:
What is vinyasa-yoga? Where did it come from? This lecture style session explores these questions beginning with a brief historical overview of Modern Yoga, Modern Postural Yoga. We look into the roots and development of modern vinyasa-yoga, sun salutation sequences (Surya Namaskara A and B) and the contemporary style of Ashtanga-Vinyasa Yoga, as well as the proliferation and diversity of modern vinyasa styles and expressions. These broader considerations invite YOU to further contemplate and clarify YOUR vinyasa organizing principles, as Noah shares some of his thoughts and approaches in the realms of:
Pairing of breath and movement
Creativity Vs. predictability in sequencing
Dynamic movement Vs. static poses
Alignment & flow; timing and pacing considerations
Use of repetition, repetition, repetition
Introduction of instructional pedagogy and pose improvement strategies of observation, verbal instruction, sequencing, postural demonstrations, physical adjustments and more
Workbook Notes:
Historical timeline with notes and references on modern yoga and modern postural yoga.
Questions on organizing principles
Homework: readings and write overall description of your vinyasa-yoga program
Certification Notes:
Read articles:
Mark Singleton
Elizabeth De Michelis
BKS Iyengar articles on vinyasa in Yogamandala
Brooks translation & meaning of “vinyasa”
Instructor: Rocky Heron & Noah Mazé
Vinyasa Sequencing Strategies & Levels
About this class:
In this lecture style session, Noah introduces his vinyasa sequencing template, overall all considerations of creativity and familiarity in sequencing, as well as specific considerations and organizing principles for each section of the template:
Welcoming and logistics
Arriving & settling poses
Pranayama & centering
Surya Namaskara A
Surya Namaskara B
Balance pose
Surya Namaskara C
Surya Namaskara D
Surya Namaskara E
Closing Poses
Further, we consider how each section of the template, the poses included and their associated motor skills, might be approached for different levels of classes. Noah gives examples of how he might approach/adapt the vinyasa-krama movements and poses of Surya Namaskara A for level 1 with the use of two blocks, for level 2 using 1 block, level 3 on a less stable surface to increase difficulty. This session will give you insight into developing and organize your own vinyasa curriculum into meaningful hierarchies of difficulty that will give your teaching greater clarity and breadth.
Workbook Notes:
Sequence template, organizing principles and considerations for each section
Level 1, 2, 3 considerations
Homework: write descriptions for 3 different levels of vinyasa classes
Create level 1, 2 and 3 zip files of lessons and strategies for Surya A
Instructor: Rocky Heron & Noah Mazé
Tone Set: How to Start a Vinyasa Class
About this class:
Description: Set the tone. In this explanatory and experiential session, consider how best to set the tone for vinyasa classes and ease students in to their practice. What you say and do in those first few minutes is important to help them transition from the busy world and set them up for their practice that will minimize interruptions later. What information should students have at the beginning? Does this change for different levels of class? Guide them through a few simple poses, lead a rhythmic practice of pranayama and center them in a heightened and relaxed state of somatic awareness (aka “yogic consciousness”). Learn how to create simple and clear pranayama and bandha lessons (with concise explanation and guided practice) to teach the essentials, establish a rhythmic practice of breath, and seamlessly transition from one section of class to the next, to the next.
Workbook Notes:
Create a script for opening class & closing your vinyasa classes
Create 2 scripts for ujayii pranayama (level 1, level 2)
Create a script/lesson for mula bandha
Create a script/lesson for uddiyana bandha
Perspectives on bandhas:Origin of bandhas in hatha-yoga alchemy, Bandhas as deep core local stabilizing muscles
Instructor: Rocky Heron & Noah Mazé
How to Teach Surya A & B To Beginners
About this class:
Increase your understanding and ability of how to teach beginners surya namaskar A & B: These common sun salutation sequences are foundational to vinyasa practice and contain essential skills and this session will help you to analyze the poses and movements and further develop level 1 strategies to teach these skills while maintaining breath awareness and dynamic movement. We particular attention to the alignment, difficulties, key actions and regressions for Chaturanga Dandasana and Surya Namaskar B’s step forward transition from Adho Mukha Svanasana to Virabhadrasana I. Prop list: 2 blocks
Workbook Notes: Surya A & B thumbnails, level 1 worksheets
Instructor: Rocky Heron & Noah Mazé
Intermediate/Advanced Surya A & B Teaching Strategies
About this class:
Increase your understanding and teaching skills for Surya Namaskar A & B in mixed level and intermediate (and beyond) classes. This lecture and experiential session builds upon the level 1 session to further progress the poses, movements and motor skills in these foundational sun salutation sequences. Learn how to incorporate more diverse prop work to help your students further their vinyasa practice, develop lessons and prerequisites for jumping and floating back (into Chaturanga Dandasana) and forward, and practice teaching with a metronome for develop rhythmic consistency. Prop list: strap, metronome
Workbook Notes: Level 2 & 3 surya namaskar worksheets
Promo/Social Clips: metronome clip 23:32, float back & forward at 26:00
Instructor: Rocky Heron & Noah Mazé
Lvl 1 Surya C Strategies
About this class:
This session focuses on the sequences of linked poses that follow the previous sun salutations. Explore how to use a standing balance pose after the sun salutations to slow the pace down while maintaining focus and energy. Then build upon previous poses and consciously add new poses and movements while giving appropriate instructions, for 3-5 breaths worth of time, then repeat the sequence with shorter durations at a 1 breath per pose rhythm. Strategize how many linked poses on one side is appropriate for level 1, both in planning and how to assess your students in real time and adjust your sequence based on the observable feedback and grow their capacity over time.
Workbook Notes: Level 1 Surya C, D worksheets and principles
Instructor: Rocky Heron & Noah Mazé
Lvl2 Peak Pose Sequencing: Backbend
About this class:
If Urdhva Dhanurasana (Upward Bow/Full Wheel Pose) is included in a vinyasa sequence, it usually occurs in closing poses, and is offered as an option from bridge pose for yogis that already know how to do it. While this strategy does often make sense in mixed level classes, it is not a very effective strategy to learn the pose, as students are likely tired this late in the sequence and little or no instruction does not give them enough information to learn something new. This session takes up the challenge of layering into your vinyasa class the strategic and thoughtful preparation that sets students up for greater success in this this quintessential backbending pose. Increase your repertoire of peak pose vinyasa sequencing and up level your teaching skills and build effective pathways to backbend peak poses by (1) identifying and accomplishing essential preparation in poses that are already occurring in your sequence (2) and including specific poses in your sequence to serve the backbend peak pose.
Workbook Notes: backbend peak pose sequencing worksheets
Promo/Social Clips: Noah at 26min creating the steps of movements and cueing to UrdhvaD with slow, medium and quick pace and metronome etc
Instructor: Rocky Heron & Noah Mazé
Lvl2 Peak Pose Sequencing: Bird of Paradise
About this class:
This peak pose planning session focuses on Svarga Dvijasana (Bird of Paradise Pose) while utilizing methodology that apply to any peak pose sequence: (1) identify the most straightforward entry and exit transitions for the peak pose (2) clarify the specific form of the peak pose you are teaching (3) brainstorm other poses that share similarities to the peak pose (4) brainstorm additional transitions into and out of the peak pose (5) identify additional preparations needed for the peak pose and where/when to accomplish those in your sequence (6) plan modifications/regressions into your sequence for students who are not ready for the full pose (7) focus on the transitions and breath+movement pacing that are less familiar in your teaching and create scripts and practice instructing with a metronome.
Workbook Notes: bird of paradise peak pose planning worksheets
Promo/Social Clips: lots of usable stuff here
Instructor: Rocky Heron & Noah Mazé
Sequencing Inversions into Vinyasa
About this class:
Noah shares his considerations and strategies for sequencing inverted poses (such as handstands, forearm balances, headstands, shoulderstands) into strong mixed level and level 2+ vinyasa classes. Consider whether or not to use the wall (and other props): if so, set the room up at the wall and choreograph the use of the wall into your overall sequence; if not, your sequence needs to manage the risks while working on the skills to approach these poses away from the wall and give options for each student to work within their capacity. Time these difficult elements in such a way to ensure enough familiar and accessible vinyasa choreography that everyone can do, limit the amount of time (count down) that the class has to practice the difficult elements so that you keep each student engaged, focused and included in the class.
Workbook Notes: inversion worksheets
Promo/Social Clips: lots of good stuff
Instructor: Rocky Heron & Noah Mazé
Intermediate/Advanced Peak Sequence
About this class:
Peak sequencing for intermediate/advanced level vinyasa classes often weaves multiple difficult peak elements into progressively longer and more complex sequences. This lecture and experiential session will give you further tools and strategies to systematically establish the peak elements and build peak sequences to appropriately challenge even your most experienced students. This session considers a variety peak sequence combinations and specific pose based strategies, while emphasizing overall principles for any sequence, designed to give you more tools to both expand your existing repertoire and to exercise further creativity. As vinyasa krama gets longer and more difficult, sections of familiar sequencing are often used, not just as preparation, but also to re-establish a breath based dynamic pace, give folks who needed to rest for a moment the chance to rejoin, and in anticipation that the tempo may need to slow down for the peak pose elements.
Workbook Notes: peak sequence
Promo/Social Clips: clip from 02:00, from 07:50
Instructor: Rocky Heron & Noah Mazé
Seated Pose Vinyasa Strategies
About this class:
Seated poses often occur in closing poses in the down slope of the sequence arc before resting in Savasana. While this placement makes sense, this session explores further options and strategies for seated poses and seated entry arm balances in the main body of the sequence. Build multiple pathways to get from standing to sitting to supine and back up again: Recognize the vinyasa krama that already occurs in standing and sitting forward bends. Use seated entry arm balances to keep the class energy up and create dynamic movement pulsations in between seated poses (pick ups, ½ vinyasas, ¼ vinyasas) as well as effective strategies for the arm balance poses themselves. Learn how to use blocks for the pickups and jump throughs, practice sliding transitions to train the jumping transitions.
Workbook Notes: seated poses and arm balancing sequencing worksheets
Promo/Social Clips: lots of good stuff
Instructor: Rocky Heron & Noah Mazé
About this class:
This 1-hour full spectrum vinyasa practice will open and energize all of you. Ease into your practice with some delicious opening poses, expand your breath with ujayii pranayama, build heat in progressive sun salutations into linked standing poses. Strengthen your core and take flight in playful arm balances, counter pose by backbending, cool down with supine hip openers and rest deeply in Shavasana. Props: 2 blocks
Workbook Notes:
Recreate the sequence of class within the categories of the template (need standard form)
make note of specific regressions and progressions in surya A & B sections and elsewhere.
Give examples of instructional round & breath round
Reflect on your experience, before and after (need form)
Instructor: Rocky Heron & Noah Mazé
About this class:
Who says you can’t have dessert anytime? Practice this delicious short practice anytime you wish to reconnect to your breath and body. In this less_is_more class, a few simple poses and rhythmic breathing is all you need to reboot into your best self and leave you calmly standing tall to meet whatever comes next. Props: 1 block
Workbook Notes:
Reflect on your experience, before and after (need form)
Recreate the sequence using the relevant portions of the sequence, make any specific notes of what was taught and how it was taught (ujayii explanation and guided practice)
Instructor: Rocky Heron & Noah Mazé
About this class:
This short and sweet practice will ground you in your body and breath and leave you feeling nourished refreshed. Practice this class when you need a mellow pace of movement and breath (ujayii & nadi shodhana pranayama) to awaken at the beginning of your day, or to rejuvenate and find center at any point during your day.
Workbook Notes: Opening poses w/ nadi shodhana
Instructor: Rocky Heron & Noah Mazé
About this class:
Practice this instructional vinyasa class to clarify pose shapes, key actions, breath and dynamic movement in Surya Namaskar A & B. Whether you are new to vinyasa, or an experienced practitioner, there is much and more to learn and deeply experience in this fundamental vinyasa flow class. This class will strengthen re-invigorate your entire being. Prop list: 2 blocks.
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
Progress your sun salutation practice and increase your strength and skills in this continuous breath based class. Progress from stepping back to jumping back, slow things down a bit to work on specific alignment and actions, then stream line into a fluid movement and breath meditation and end with a standing balance pose to leave you standing strong and tall. Prop list: 2 blocks
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
This vinyasa practice will invigorate your whole body, increase your breath and focus your mind. This class assumes you have previously warmed up with sun salutations, and progressively adds more standing poses, core strengthening and dynamic movement onto that foundation. Rocky gives clear instructions for form and action of each new pose as it is introduced in the sequence, then the sequence repeats with a more dynamic breath based pace, and poses are added on. This class will challenge and grow your endurance and fluidity, appropriate for newer vinyasa yogis and for experienced yogis who are looking to refine their practice. Prop list: 2 blocks
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
This session will expand your breath and open your heart in a strong and fun backbend flow progression. Warm up efficiently with a few breath based sun salutations (pause the video and do more if needed) and directly progress to linked poses that dynamically prepare you for Urdhva Dhanurasana (Upward Bow Pose). Expand your backbend capacity in this moderately paced strong flow.
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
This journey to Bird of Paradise begins with a few quick sun salutations to get you moving, a standing balance pose to slow you down and prepare your shoulders, then progressive linked standing poses, seated poses and arm balances.
Instructor: Rocky Heron & Noah Mazé
About this class:
Practice this class anytime you want to move straongly and dynamically and practice inversions. A few quick sun salutations awaken your body and breath, then progressively layer inverted poses into the vinyasa, while maintaining the dynamism of movement and breath focus. Handstand is the first project in this sequence, forearm balance is next; each are approached in stages and include options. Headstand is next, and as it is an easier balance pose, it’s used as a slow down opportunity in the quicker tempo of this practice. Shoulderstand and Plough Pose bring you down to the earth and energetically and physically complete the set of vinyasa inversions, then rest in Savasana.
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
Practice this complete vinyasa class whenever you want a longer and stronger and deeper practice to challenge and nourish you. Begin with a few grounding poses, expand your breath with supine pranayama, build heat in sun salutations, progressively weave standing and seated poses together with arm balances/inversions to culminating linkings of bound poses. Counter pose with backbends, nourish yourself with a shoulder stand variation and rest deeply in Savasana.
Workbook Notes: reconstruct the sequence worksheet, self reflections
Instructor: Rocky Heron & Noah Mazé
About this class:
Don’t be fooled by this calmly paced vinyasa practice; you will be working hard the whole time. Open your hips and strengthen your shoulders and core as you warm up with slippery sun salutations, then practice sliding transitions, seated poses and seated entry arm balance poses. Progress from slide throughs to jump throughs; ¼ vinyasas and ½ vinyasas.
Prop list: 2 blocks, socks (or sliders).
Instructor: Rocky Heron & Noah Mazé
$365.00
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- Yoga mat and suggested props, as desired
- 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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