莎拉建立的课程是一个鼓舞人心的序列，围绕着使用身体后部的大肌肉，a.k.a.posterior chain (glutes,腿筋，拉茨，等等）。She taught an incredibly creative and informative class by giving herself a few simple guidelines and working within a framework.
自从我从山顶回来，我教过几节课，都是受我在上课时所学的顺序的启发，but I hadn't found the right way to use Sarah's method of setting up parameters to build a creative sequence…until last week.
I knew I wanted to let my class pick some poses and some areas to use therapy balls for self-massage,and then I would make up a sequence using their ideas.我不知道我是如何让球滚动的，可以这么说。输入“旋转瑜伽”。
I walked into the studio and wrote the following on the chalkboard wall:
My students made a circle around me,我把自己卷成一个小球，and all of them spun me like a human Wheel of Fortune to point at students at random.
Spinning and landing on a student one at a time,we selected:
- One thing "to work on"
我把最后一件物品放在非常开放的地方。I told them we could work on something they struggle with,something they'd like to try but haven't,或者在绳墙（我的家庭工作室的一大特色）的地方，或是我拉进房间的道具（积木，bands,straps,and blankets).
Here's what they came up with:
- Happy Baby (Balasana),骆驼（尤斯特拉萨纳）and Bridge (Setu Bandha Sarvangasana) poses
- Shoulder and low back rolling
我不能覆盖整个班级但你可能会注意到他们选择了两个后弯，which led to some good talking points.我想起了莎拉的课，用一只脚在一个街区上的一些桥梁变种。我们用滑轮和绳壁练习骆驼变种。We flipped our Camels onto the ground for Bow (Dhanurasana) with a partner assist of a fist to the sacrum.
My students enjoyed making some selections for our practice and were interested and amused in my ability to weave them together.Leaving yourself open to every option available may seem overwhelming when you're practicing.Setting some parameters for the practice or sequence may prove inspiring.你不必把自己变成瑜珈的轮子……但我可以保证，如果你决定试试，那会很有趣。
Tiffany Holmes是一位技术作家，晚上给老师调瑜伽。她喜欢帮助人们学习如何更好地行动，了解他们是如何组合在一起的。You can find her in the great state of Indiana,在Seva瑜伽工作室或Crossfit战术力量吓唬她的学生。Midwest is best!