Leiðbeiningar fyrir kennslu

UPPBYGGING JÓGATÍMA – til baka

1. Stilla inn með Ong namo gurudev namo – og ef vill “Aad gure nameh, jugaad gure nameh, sat gure nameh, sirigurudeve nameh.”

2. Öndunaræfingar og eða upphitun. 

Öndunaræfingar: Það getur verið ágætt að byrja tíma á að fara aðeins í öndun. Á undan mjög erfiðri kríu getur sérstaklega verið gott að gera öndunaræfingar þar sem það undirbýr lungun og líkamann fyrir að taka á því.

Upphitun: Það er ekki alltaf nauðsynlegt að gera upphitun – fer eftir kríunni.  Þá er gott að velja upphitun sem undirbýr nemandann fyrir kríuna sem þau eru að fara að gera. Það er ágætt að hugsa upphitunina þannig að við byrjum að hita upp neðri hluta líkamans og færum okkur upp.

3. Kría. Fylgja tímum í kríu. Ef þarf að stytta þá þarf að stytta allt í sömu hlutföllum.  Það er ágætt að skrifa kríuna niður áður til að muna hana og tengja betur við hana. Og líka gott að prófa að gera hana áður.  Til að byrja með eruð þið beðin um að velja kríur úr kennslubókinni.

4.Slökun. Það er heill kafli í bókinni sem fjallar um slökun.  Kafli 10 – bls 115.

5.Hugleiðsla. Hún þarf líka að vera úr kennslubókinni til að byrja með.  Það er líka gott að gera hana áður og skrifa hana niður.

6. Tengja út með Eilífðarsól og löngu Sat naam.

SADHANA

Í Sadhana byrjum við á að lesa Japji.  Þið getið annað hvort beðið Darshan eða einhvern hópstjóranna að lesa Japji eða verið með hann á disk.

Jóga. Sama uppbygging eins og í jógatíma: Stilla inn, öndunaræfingar og eða upphitun, kría og slökun.

Hugleiðslan er möntrusöngurinn. Fyrsta mantran er sú sem þið þurfið að kunna að leiða.  Þ.e.a.s Langt Ek Ong Kar. Hún er líka kölluð “Morning call” / “Adi shakti mantra”.  Hún er í bókinni ykkar – bæði kríubókinni og í kennslubókinni.  (Bls. 84, 152, 252, 429). Það er gott ef þið eruð búin að lesa yfir hvernig á að gera hana og útskýra hana svo fyrir nemendunum í sadhana.

Þegar kemur að löngu hugleiðslunni –  Waheguru, waheguru, waheguru wahe jio” minnið þið nemendurna á að setjast á vinstri hælinn í “warrior pose” – “stríðsmannastöðuna”.

Eftir síðustu möntruna takið þið stutta stund til að hugleiða í þögn áður en þið tengið út með Eilífðarsól og löngu Sat naam.

TÓNLIST:

Þið getið valið hvort þið notið tónlist eða ekki. Þið getið fengið lánaða tölvu með tónlist eða komið með ykkar eigin ef þið viljið nota tónlist.  Til að byrja með er ágætt að reyna að halda í einfaldleikann og gera sér ekki hlutina of flókna.

Teaching from Day One: Keys to Success

Your first experience of teaching can be nerve-wracking, to put it mildly. We want it to be a successful experience, one that will reinforce what brought you here in the first place. We also want it to help you identify areas to work on so that by the time you complete the course, you have the confidence and the fundamental skills in place to deliver an experience that reflects the gifts and technology of Kundalini Yoga as taught by Yogi Bhajan®. Here are a few tips toward building a foundation of success:

Projection Is Everything

  • Always introduce yourself; refer to Yogi Bhajan and his legacy. Tell your own story and the story of these teachings.
  • Be a yogi. Students want to know they are sitting in front of a yogi.
  • Be confident—Fake it until you make it!
  • Teach what you know!
  • Speak from the Navel Point: cultivate an uplifting, encouraging and elevating tone in your voice and projection.
  • Be sincere in your encouragement and keep it positive.  Negative encouragement can come across as shaming.
  • Be mindful – use humor.  Watch and see how everyone is doing.  Become a professional observer.  See how different personality types, body types perform; see how they react. Empower them.
  • Your job is to observe, uplift and correct, when necessary. Model the exercise, establish a rhythm and then reestablish your position as observer and encourager
  • “Hold the space” – Transmission. This is the subtle aspect to teaching.  You have your own thing to give – what you have to offer is unique – You be You.

Preparation & Classroom Application

  • Teach from your own notes when you can—keeps your presentation fresh and personally impersonal.
  • Reference the posture sections in The Aquarian Teacher; review the divine alignment and more thorough descriptions of each posture before teaching a kriya.
  • Use a timer that allows you to silence the beeper.  You want them waiting for your direction to inhale—not for the sound of the beeper.
  • Share some of the benefits of the kriya.
  • Do you get off your mat? It depends on the environment – generally no.  Refrain from physically touching people.
  • Warm ups – not always necessary. Try a pranayam or one or two poses to get the students in the room and in their bodies; Sun salutations are a good full body warm up; warm ups shouldn’t take the place of a kriya. See page 280 for guidelines; or see The Aquarian Teacher Yoga Manual for examples of good warm-up pranayams. You can also use a short, 9-minute Kriya
  • Pacing—notice your students’ ability and make adjustments; don’t be afraid to push them.
  • If you need to reduce the times associated with each exercise in a kriya, remember to reduce them by the same ratio; that is, if the sequence calls for 3 minutes, 6 minutes and 12 minutes, you would reduce the times proportionally; for example if you reduced it by half, then the times would be 1 ½ minutes, 3 minutes and 6 minutes, or if you reduced the times by two thirds, then the times would be 1 minute, 2 minutes and 4 minutes, respectively. If an exercise is only 1 minute, you may not want to reduce the time.
  • Don’t forget to include resting time between the exercises, especially for beginners; up to two minutes between exercises can be appropriate depending on the intensity of the kriya.
  • Don’t reduce the relaxation time. Contemporary culture is always ‘on’: go, go, go! Learning to relax is one of the greatest gifts you can give your students. Lead them in and lead them out with a soothing voice and steady command. Relaxation is a key principle for vitality and consciousness in the Aquarian Age; you could say that relaxation is the most important part of any kriya. Deep relaxation means contributing yourself; connect with the class and provide a protective environment.
  • Finish class with the Long Time Sun Song, Long Sat Nam, and a blessing or a prayer. Bowing at the close of the class teaches students to bow to themselves, to bow to the You within you; it’s a salutation to your own inner teacher. As a teacher you bless, as a teacher you bow. Give your students this gift.

Music

Learn how to chant in monotone, a capella; it brings in an extra dimension to the class. Also, if you’re going to use music, take the time to plan it out so that it is appropriate to the kriya; it will really make a difference.

Standard Kundalini Yoga Class Structure

Recommended Timing

Introduction & Tune-In                                    5 minutes

Warm-ups or Pranayam                                    5 minutes (if necessary)

Kriya                                                                        30 minutes

Relaxation                                                      7-10 minutes

Meditation                                                      3-11 minutes

Long Time Sun & Blessing                  3-5 minutes

Practicum should equal 60 minutes.

Once you’re teaching out in the real world, class times may vary: for 75 and 90 minute class structures, you would extend the warm-ups, relaxation and meditation. But don’t extend the yoga kriya beyond 60 minutes in any given class.

Remember: a good class starts on time and ends on time. The structure of the class is up to you.  You don’t always have to do a meditation—Kriya means a complete action—however, classes are typically structured in two different flows:

Kriya – meditation – relaxation

Kriya – relaxation – meditation

Note: some kriyas have meditations within them, if so, then follow the kriya as written and close the class with deep relaxation; you can add an additional short meditation, but it’s not necessary.

Attached is the practicum schedule for the Immersion Course. Please note: Kriya times do not include introductions to the exercises or breaks in between exercises; you’ll need to build this into your plan. One to two minutes per exercise is a good estimate. Warm-ups should be no longer than 5 minutes unless they are a kriya in and of themselves, for example Nadi Cleansing or other pranayam. Kriya times include relaxation where noted. All Practicums should equal 60 minutes total. This time includes: introduction, warm-ups, kriya, relaxation and meditation and closing song and blessing. Please plan accordingly.

Sample Practicum: Notes on Teaching Spinal Energy Series

There are several ways to teach this kriya and your audience or intention will determine the approach:  for beginners, extend the relaxations; for more advanced, add in mulbandh and have the students count together; used as a warm up, decrease the number of repetitions.

Notice: the instructions call for a specific # of repetitions – how do you do this? There are two primary approaches: standardize the time or count aloud.

  1. Standardize the time
  2. Yogi Bhajan had students count together, aloud; very invigorating but takes a strong Navel Point!
    1. Survey the class. Choose someone going at an average rate, observe for 15 seconds and then extrapolate the time period.
    2. Or, practice yourself—see how long it takes you

Special features:  Explain root lock and then have students practice prior to initiating the kriya in class.