Essential Poses and Practice
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!
$120.00 (or purchase classes individually by clicking on the class description in the included class section)
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- An internet connection capable of streaming video (videos are not available to download)
- Computer, laptop, tablet or smart phone
- Yoga mat, props nearby
- An accurate sense of your abilities and limitations along with a playful attitude
- Props as noted on the class descriptions (suggested but not required)
- Notebook if you wish to take notes
Taught by Rocky Heron & Noah Mazé
“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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