You may think your teacher calls out moves randomly or just to torture you (Split pose, anyone?). But there�s actually a method to her madness. �Good instructors carefully follow a sequence so the body is prepared for each subsequent pose and injuries are avoided,� says Cyndi Lee, founder of OM Yoga Center in New York City. Here she walks you through a typical class.
Centering
Whether it�s a breathing exercise, meditation, or sitting quietly, a few serene moments help your mind segue from crappy Monday to yoga mode. This is also an opportunity to set an intention�a personal goal or hope such as becoming more patient or leaving stress at work�to meditate on during class.
Warm-up
The equivalent of a quick run down the bunny slope before you attempt the headwall. Poses like Cat and Cow release neck and shoulder tension, loosen your spine, and sync your breath to your movements. They also stimulate blood flow to your core, which brings more nutrients to your abdominal organs and spine and gets your body temperature rising.
Sun Salutations
This fluid series of 12 or so postures is a mini practice in itself�it takes your spine through a full range of motion, from a standing forward bend to the back-bending Upward Dog. You�ll get a full-body workout, boost your heart rate, and start sweating a little.
Standing poses
You�re warmed up like Mario Lopez during a salsa number. Poses such as Triangle and Warrior strengthen and lengthen your muscles as they teach alignment. Holding them also requires endurance and concentration, required in the more challenging balancing poses.
Balancing poses
Your talent for never letting your bare feet touch the fungi-ridden locker room floor comes in handy here. Poses like Tree and Eagle are all about developing grace under pressure�you have to stay loose but focused to balance. Directing your gaze on an eye-level spot 4 to 6 feet away (�drishti� in Sanskrit) also helps.
Inversions
All that standing has energized your legs, making feats like Handstand and Forearm Stand easier. By engaging and lifting your legs when you�re upside-down, you�ll have better balance and won�t force your arms to do all the work.
Backbends
Because they open your chest and squeeze the adrenals (the adrenaline-producing glands atop the kidneys), backbends are the yogic equivalent of downing a handful of chocolate-covered espresso beans. They may fall before or after inversions�you just need time to come off the high prior to Savasana.
Twists
Although they can be done at any point in class, twists relax the spine after backbends and squeeze your abdominal organs, wringing out toxins like late-night-TV quips after a political scandal.
Seated poses
Forward bends and hip openers, such as Pigeon or Cobbler�s pose, stretch your quivering muscles and calm your nervous system after the stimulation of backbends and inversions, preparing you for final relaxation.
Shoulder stand
With your head, shoulders, and elbows on the floor and your legs and torso reaching toward the ceiling, this is known as the best all-in-one pose because it rejuvenates your entire body. The inversion gets blood flowing effortlessly from your feet, giving your heart a break, and stimulates the thyroid gland (the metabolism regulator at the base of the throat). It�s often paired with Plow pose (lowering the legs to the floor behind your head) because this deep forward bend encourages introspection�your eyes are looking directly at your heart, after all�and paves the way for lying quietly in Savasana.
Savasana
Because �yoga� means �the union of opposites,� the stillness of Corpse pose is the perfect complement to all the previous action. Lie there for a bit�letting your body sink into the floor and quieting your mind�to fully absorb the benefits of class. You worked hard to earn that blissed-out feeling, so savor it.
Closing
Bowing, chanting �om,� or saying �namaste� expresses thanks to your teacher, fellow students, and yourself for a great class.
