Week 4

"Flow is your teacher - when you stop resisting, you remember that softness is not weakness,

it is wisdom in motion."

We had our weekend Live Meet ups this week. We covered:

A re-cap of all the Prana Pilates Movements (other than the yoga postures, as you reeived an additional yoga practice containing all the yoga postures last week.

The Powerful Prana Pilates Teaching Techniques

A second Wood Element Sequence

Review of the Wood Element Verbiage

Creation of Your OWN Wood Element Sequence! (woo-hoo!)

Introduction to Anatomy

NOVEMBER 1 LIVE

NOVEMBER 2 LIVE - This video cuts out after Cyndy's share, my computer crashed momentarily!

Here is the second Wood Sequence I taught November 3

The Prana Pilates Sequence Re-cap

Prana Pilates Sequence Structure: The Prana Pilates sequence follows the OFPIC structure:

Opening, Foundations, Progressive, Integration, Closing.

O Opening (10 minutes)

Ground & Connect

Arrival - allow body to relax in a starting pose
Opening breath work 3 minutes (releasing breaths)
Somatics to awaken mind / body connection
Lateral breath with movement
Activation 1-Minute
Standing Arm Circles 1- Minute

F Foundations (10 minutes)

Build Core Stability

Core engagement
Adductors / Abductors engagement
Glute Awakening

P Progressive (15 minutes)

Strength & Resilience

Planks (strong)
Glutes (strong)
3 x 1 minute push ups
Downward dog to Pilates Roll Up

I Integration (15 minutes)

Functional Flow

Standing: Functional Movement (mini flows)
Arm Series
Pilates Roll Down, Rag Doll, Shoulder Rinse, Downward dog to Stretch

C Closing (10 minutes)

Center & Clear

Stretch
3 minute kapalabhati

Prana Pilates — Wood Element Teaching Verbiage

Opening & Centering

“Feel your roots beneath you, your body grounded, your breath rising like new growth.”

“Let your inhale expand your ribs and your imagination, feel the space that lives within you.”

“As you begin to move, connect to your sense of direction, your inner compass guiding each motion.”

“Notice where your energy feels stuck or tight, your breath is your tool to soften and release.”

“Bring awareness to your foundation - your feet, your hips, your core - this is where your power begins.”

During Activation & Movement

“Let your breath travel through your whole body like spring wind through new leaves.”

“Allow your spine to spiral freely, your movement flowing like a vine exploring space.”

“Lift through your heart and lengthen through your sides, your body is expanding upward and outward.”

“Feel your hips as the hinge of your power, your movement starts from your center, not your surface.”

“As you twist, imagine your Liver and Gallbladder pathways unwinding, your sides becoming supple and spacious.”

“Let your breath guide your movement, your inhale reaches, your exhale refines.”

“Find both strength and softness, your effort meets ease.”

“Each repetition is a new beginning, your body learning to move with more freedom each time.”

“Use your breath to move energy through the areas that feel tight, your body knows how to find its flow.”

“As you move laterally, feel your side body opening, your inner space expanding like branches stretching toward the sun.”

“Let your core anchor your direction, your purpose arises from your center.”

Energetic & Emotional Cues

“Notice if your body wants to rush, your growth doesn’t need to be forced.”

“Each breath clears space for something new, your frustration can transform into momentum.”

“Your movement is your expression, allow your body to show how you feel without judgment.”

“When you feel tension, remember, your body is simply asking for attention, not correction.”

“Feel your breath move through resistance, your body opening from within, rather than being pushed from without.”

“This is your time to move toward what you desire, each twist, each expansion, each moment is aligning you with your direction.”

“Your strength is flexible. Like bamboo, you can bend without breaking.”

“Notice the difference between control and clarity, your flow is guided, rather than gripped.”

“Let the energy of spring inspire you, your inner growth is happening now, quietly and powerfully.”

“Breathe into your sides - your liver’s landscape - clearing stagnation and creating space.”

Integration & Reflection

“As you slow down, notice what feels more spacious, your energy, your breath, your mind.”

“Your practice today is not about perfection, it’s about permission to grow.”
“Let your awareness settle into your hips and ribs - your inner landscape has shifted, softened, awakened.”

“Feel how your spine moves now, your flexibility is not just physical, it’s emotional.”

“Your energy flows like water around obstacles and like roots beneath change.”

“What is growing within you today? What direction feels clear?”

“Your practice is an act of becoming, patient, powerful, and full of possibility.”

“Let yourself rest in the fullness of your own growth, your body, like spring, knows how to begin again.”

“Your breath continues to guide you even in stillness - the seed of movement remains alive within you.”

Creating Your Wood Element Sequence 🤸🏻‍♀️

We will be looking at these sequences, as well as practice teaching on November 15 & 16th! Take advantage of this opportunity! This is your safe space to get all the nervous out before you graduate!

As mentioned during our November 2 live, you can create your own sequence OR use one of the two Wood Sequences from your training. Write out 10 sentences of Wood Verbiage - edited from above to fit your style of communication that you can say during your class.

Teaching Prana Pilates

Trauma-Informed Teaching Language & Sacred Space

Principles of Trauma-Informed Cueing

A trauma-informed approach empowers students to feel safe, autonomous, and respected in their practice.

Choice-Based Cues: Use invitational language (“If it feels right for you, explore…”) rather than directive commands.

Here are some examples of choice-based, invitational cues that replace directive commands with empowering, open-ended language:

Instead of “Do this” → Try:

“If it feels supportive, you might explore lengthening your exhale.”
“You’re welcome to soften your gaze, or keep the eyes open if that feels steadier.”
“Option to stay in stillness here, or add gentle movement if your body is asking for it.”
“Notice if your shoulders want to melt toward the earth—if that feels nourishing, allow it.”
“You may choose to stay with your breath, or let your awareness expand to include sound.”
“If your body invites it, try reaching the arms overhead—otherwise, resting them at your sides is perfect.”

Why it Works

Respects autonomy: Students are reminded they’re in charge of their own practice.
Reduces pressure: No sense of “getting it right.”
Trauma-informed: Invitational language honors safety, consent, and self-agency.
Encourages interoception: Students check in with how it feels, not how it “should look.”
Non-Forcing: Offer modifications and emphasize permission to pause, rest, or opt out.
Neutrality: Avoid touch unless consent is explicit; guide with words and demonstrations.
Awareness of Triggers: Be mindful of words, tones, and imagery that could be activating. Favor grounding metaphors (earth, breath, stability) over potentially triggering ones.

Directive Cues (Command-Based)

“Close your eyes.”
“Bring your arms overhead.”
“Straighten your legs.”
“Take a deep breath in.”
“Relax your shoulders down.”
“Fold forward.”
“Step your right foot back.”
“Hold this pose for five breaths.”
“Turn your head to the left.”
“Engage your core.”

These are precise, non-negotiable instructions. They can be useful in certain contexts (e.g., safety, alignment, beginners needing structure), you will be able to see when a student is not comfortable with them - and then you can insert the choice based cues.

Inclusive Language in Practice

Language shapes how students experience the space. Choose words that affirm all bodies and identities:

Speak in functional anatomy terms rather than aesthetic ideals (“lengthen through your spine” instead of “reach your crown chakra to the universe above you”).
Use gender-neutral language when addressing groups (“friends,” “everyone,” “students” rather than “ladies/gentlemen”).
Acknowledge diverse experiences and capacities—reminding students that every variation is valid.

Creating a Sacred Container

Beyond safe and inclusive language, the way you frame the class establishes the energetic container:

Intention Setting: Begin by inviting students to connect with their breath, honoring both individual and collective presence.
Energetic Boundaries: Establish clear guidelines—phones away, confidentiality respected, each practice as a judgment-free zone.
Ritual & Closure: Open with grounding (breath, centering, intention) and close with integration (rest, reflection, gratitude) to signal safety and completion.
Collective Transformation: Remind students that the work done individually ripples outward—strengthening not only their own body-mind but also the collective field of resilience, compassion, and balance.

TCM & Yogic Integration

Trauma-informed principles align with Ahimsa (non-harming)—protecting nervous system regulation.
Inclusive language reflects Santosha (contentment) and Svādhyāya (self-study)—meeting each student where they are.
Sacred space supports the Shen (spirit) of the Heart in TCM, creating calm, connection, and coherence for healing.

When teaching from a trauma-informed lens, with inclusive language and reverence for the container, movement becomes more than fitness. It becomes a sanctuary where safety, compassion, and transformation coexist. In this space, students reclaim agency, experience dignity, and touch the deeper wisdom of body, energy, and spirit.

Teaching Techniques

1. CONNECT

Connection is the foundation of effective teaching. Before you can establish a meaningful connection with your students, you must first connect with yourself. This is why we focus on personal development early in the program. Whether teaching in-studio or via Zoom, it’s essential to establish a personal connection practice before stepping into the classroom. Once you have connected with yourself, you can then engage your students with authenticity. Here are several ways to connect with your students:

Introduce yourself, including the class of Prana Pilates and the duraction.
Encourage students to ask questions and inform you if something feels off in their bodies.
Establish eye contact with students before instructing the first posture.
Refer to body parts as “your” rather than “the” to foster a more personal connection.
Use the first posture to center your students in the present moment - this is where you will do your 3 minute breath practice.
Encourage students to set an intention for the class, which you can reference throughout.
Minimize filler words to keep your language clear and concise.
Maintain simplicity in your explanations and directions.

2. SIMPLE AUTHENTIC LANGUAGE

Your voice should remain authentic and consistent throughout your teaching, regardless of whether you’re leading pilates, breath or yoga. Avoid altering your tone or style based on the content or the individual you're speaking to. Refrain from adopting a "yoga voice”: a sing-song, overly elongated, or artificially soft tone. Speak with clarity and honesty, ensuring that your language is simple and grounded.

3. SILENCE & SPACE

As the name suggests, this technique emphasizes the power of silence and the importance of creating space in the classroom. Silence is not the absence of communication but rather the conscious choice to allow students time to process, reflect, and deepen their experience. Hold space with confidence—maintaining your presence and connection with both yourself and your students.

4. WEAVE IN THE MORE SUBTLE BODIES OF PRANA PILATES

The medicine of the movement is in the Traditional Chinese Medicine Philosophy! Weave it in from the information you have in your trainng - but please - keep it grounded! Speak to the merdian lines, emotions * in a responsible, non-trigger manner and the energetic body.

5. STICK TO THE SEQUENCING SKELETON

I promise, if you do - this will all start to make a LOT of sense!

Opening, Foundations, Progressive, Integration, Closing.

An Introduction to Anatomy

The purpose of this section is to simply familiarize yourself with Prana Pilates based anatomy. Simply read the PDF, one time, to plant the seeds that we will grow the on November 15th & 16th!