Sebastian Brosche · 7 min · 1,016 words
Previously titled: Section 4 - Half Salutation
Let's quickly recap the half salutation that comes in this sequence in this section. You start from dog and maybe a good rule of thumb can be between the sections take one or two breaths for people to feel that there is a pause and it's also a perfect timing for you to pause and think about what's coming next. Sometimes you might forget so it's nice to give yourself some breathing time as well. So ask people to pedal out their feet and enjoy a moment in dog before we move on.
And then slowly walk your hands back to your feet. We've been all through this. I'm just taking another opportunity to restate what we should know here. Take a couple of moments in forward fold and then walk your feet wider and squat down.
Find a deep squat. Lift your head. Inhale. Exhale head down hips up.
Teeter what's it called in English? Teeter Tugger or up and down. So inhale look up exhale fold. Do a few of these.
I would say minimum five. For me it takes at least three to stop feeling like crap and start feeling good. A good reminder here is usually knees tend to fall inwards when we're doing all types of squats with or without weights. The knees tend to fall in.
So engage your hips and push your knees out when you squat. And then take a moment in a forward fold. Bend your knees generously is usually what I say because people tend to underbend their legs and keeping them too straight. And it's really it's really not nice when you're not sweating not warm to start with straight legs and rolling up through your lower back especially if you had a hernia for many years.
So bend your knees generously and roll all the way to standing in your own pace. Some people are anxious and nervous and they do it fast. Other people like to take their time roll all the way up to standing lift your toes is something I might say or lean back into your heels. One of those don't say all the cues but leaning back finding a good posture lifting your chest.
Take a moment here in standing just straight and good posture and then inhale lift your arms look up. Exhale hinge from the hips fold forward hands on shins or floor. Please bend your knees is something I might say. Inhale half lift so lift your chest high and then exhale fold again hands to shins or leg all the way up.
Inhale as you go up. The reason I said exhale down on my on my full class was to save time because I tried to compress it into 45 seconds. Otherwise if you have a 60 minute class I would just say exhale hands back to in front of your chest or hands down. Inhale arms up lift your chest.
I never say the same cue again. So the first the other round I said look up and this round I said lift your chest. So sometimes I just use one cue and then I switch that one for the next round. Inhale half lift engage your back.
I didn't say last time but it's a very important one because look what happens when she doesn't engage the back. This is very common this yes you're not supposed to do cat pose in this one you're supposed to engage and be straight. Yeah because when you do this you engage the back and you engage the hamstrings and you turn everything on. And when you exhale it's so much easier to let go of that tension when you have turned it on.
So instead of doing a half half assed half lift. So do a half ass half lift and do a half ass forward fold. This is very common. Do that a few times half shift the half lift shift the forward fold.
Now do a good one. Inhale half lift exhale deep fold. This is how it's supposed to look like. This is how it's supposed to feel.
Very nice. When you did two of those or if you have a faster paced class maybe you have time you can do three fast ones or two slow ones. Then you're backing forward fold walking forward to dog pose. And that's the end of the sequence.
So nothing new here. You can't have variations on everything because you will confuse yourself and people will be confused. Do the same do the same half salutation every time varying the cues a little bit. Focus a little bit more on the upper body sometimes sometimes on the hinging of the hips sometimes on the placement of the hands.
Anything to add. Maybe just to recap the breath since you confused a little bit talking about your previous class. So yeah. So.
So from standing inhale arms up exhale hinging from the hips all the way down. Half lift engage inhale fold exhale please bend the knees rolling all the way up lifting your arms high. Inhale exhale hands to chest or hands next to your side. Again inhale lifting arms and chest exhale hinging from the hips keeping the neck long half lift inhale chest and face forward.
Exhale bend your knees and pull deep. Nice one more round inhale all the way up lift your toes exhale hands to chest or hands down. Last round inhale arms up lift exhale hinge and stretch forward and down. Stay here for a moment and we're done.
Walking forward to the. Better. Nice. It's very important in the group work that you do that you are honest with their communication that felt weird because the breath was off.
That's really valuable information for you to develop as a teacher and it will always be like that. Even after teaching for 10 years you will always do small mistakes and if you have an honest person next to you who can correct you that is truly valuable.
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