This morning I presented a twenty minute vinyasa flow for Portland Public Schools leadership. While teachers like myself don’t return to school for pre-service days until August 24th, principals, assistant principals, and other district leaders have already begun. This morning, four different P.E. teachers from across the district lead sections of a morning workout session for district leaders. I was thrilled to contribute the cool-down portion, a gentle flowing vinyasa class.

For all those yoga teachers out there, I’m sharing my flow. My thinking here is that the participants were already warmed up–they had gotten a good workout thanks to a couple earlier P.E. games, as well as a section on rowing using ERG machines. (Very cool! I loved participating in that.) So my intention was to cool down, stretch out, and help my students feel centered for the day ahead.

First, we practiced seated cat/cow. Next up: Lateral flexion with side to side movements. We capped off the initial portion of our yoga class with spinal twists. This quick opening sequence targets all of the ways that the spine can move– flexion and extension from front to back, side flexion, and twisting. It’s a great way to kick off any yoga practice.

Next up: Modified sun salutations. Sometimes teachers call this half sun salutes. Rather than a full on chatarunga-upward dog-downward dog sequence, I invited students to come into a deep squat which I call ball posture. We flowed with the breath, and added on some deeper side body stretches for good measure.

Last, we came down to the floor for some deeper stretching of the hamstrings, hips, and IT bands using a strap. I was delighted that this gorgeous studio space in a NE Portland high school had all the yoga props we could want, so we ended with what I called “The Cadillac of Savasanas,” a supported version using a block and a bolster. It was delicious!

I enjoy teaching yoga to people of all ages, and I’m especially jazzed to teach to new groups in new spaces. If you’re looking for an unique group activity for your Portland business, group of friends or children, reach out and contact me. Together we can craft the perfect yoga experience for your group.