Zen Chair Masterclass Slides Zen Chair Masterclass
Finding Stillness & Strength from the Seat
90-Minute Intensive
Part I: Restorative Flow
Seated Stress Relief
Video Guide
Practice Session
Embedded media
Practice Focus: Breathing & Upper Body Release
Part II: Strength & Vitality
Everyday Mobility
Video Guide
Practice Session
Embedded media
Practice Focus: Core Stability & Functional Power
Namaste
Congratulations on completing this 90-minute masterclass. Carry your strength with you.
Final Reflection Log
Hydrate
Zen Chair Teacher Guide Zen Chair Masterclass Guide
Facilitator's Roadmap
90 Minutes
Part I: Stress Relief
45 min
Focus on down-regulating the nervous system. Key cues: "Breathe into the back of your ribs," and "Soft jaw, soft gaze."
Intro & Breathwork (10 min)
Neck & Shoulder Release (15 min)
Spinal Twists & Folds (20 min)
Part II: Mobility
45 min
Transition to functional strength. Focus on postural alignment and leg-to-core connection. Emphasize "anchoring the feet."
Core & Hip Activation (15 min)
Leg Strength & Stamina (20 min)
Closing & Integration (10 min)
Group Dynamics
Encourage participants to share their "one word" after the stress relief session to build community connection.
Modifications
For limited mobility, focus on isometric contractions in the core instead of full-range movements.
Verbal Guidance
Use evocative language like "float the spine" or "melt the shoulders" to prompt subconscious physiological responses.
Environment & Safety Checklist
Chairs placed on non-slip yoga mats or stable surfaces.
Verify all students have 2-3 feet of clearance around their chair.
Avoid sharp spinal twists for students with herniated discs.
Hydration station should be accessible within the 90-minute flow.
Zen Chair Student Log Zen Chair Masterclass Log
90-Minute Intensive Session
Name: ___________________________
Date: ____________________________
1 Pre-Practice Check-In
How is your physical energy and mental clarity as we begin this 90-minute journey?
2 Session Reflections
Phase I: Restorative
What area of your body felt the most release?
Phase II: Functional
Which strength movement felt most natural?
Bringing the Zen Home
Select one functional chair movement from today's masterclass to practice for 5 minutes each day this week.
Master Series Slides Zen & Standing Yoga Series
A Complete Journey from Seated Rest to Standing Strength
Restorative Seated & Grounded Standing Flows
Part I of the Series
Zen Chair Masterclass
Discover functional mobility, physical alignment, and deep stress relief entirely from a supportive seated position.
Restorative & Mobility Sessions
Zen Chair: Restorative Flow
Seated Stress Relief
Video guide
Restorative Practice
Rest Focus
Gentle upper body release, neck stretches, and calming breathing cycles designed to lower stress levels.
Keep your spine long and shoulders soft
Focus on long, slow nasal breathing
Embedded media
Zen Chair: Functional Strength
Everyday Chair Mobility
Video guide
Mobility Practice
Mobility Focus
Active range-of-motion movements for the hips, lower back, and core, improving everyday movement patterns.
Anchor your sitting bones securely
Move mindfully within pain-free limits
Embedded media
Part II of the Series
Standing Soul Flow
Incorporate grounding, alignment, and basic standing balances to build foundational stability and confidence.
Grounding Balance Series
Standing Soul: Breath & Centering
Pranayama Foundations
Video practice
Equal Breathing (15m)
Breath Focus
Stand tall and let your weight settle into your feet. Focus on balanced inhales and exhales to ground your energy.
Root weight evenly into both feet
Inhale 5 seconds, Exhale 5 seconds
Embedded media
Standing Soul: Warm-Up
Joint Awakening Flow
Video practice
Mobilize & Prepare (15m)
Joint Focus
Warm up ankles, hips, and wrists. Mobilize the supporting joints to prepare for core standing flow.
Simultaneous wrist & ankle circles
Hip circles & loose pelvic movements
Embedded media
Standing Soul: Core Flow
The Core Soul Flow
Video practice
Standing Sequence (40m)
Core Poses
Establish solid balance and active alignment. Explore Warrior, Mountain, and Tree Pose variations.
Tadasana (Mountain): Root your soles
Warrior I & Tree Pose balances
Embedded media
Standing Soul: Cool Down
Integration & Recovery
Video practice
Release & Rest (20m)
Cool Down Focus
Calm your nervous system. Sink into passive stretches and complete physical rest.
Uttanasana (Forward Fold): Waterfall spine
Settle into silent, standing awareness
Embedded media
Namaste
Carry the restorative peace of Zen Chair and the powerful alignment of Standing Soul with you.
Complete your student logs
Drink clean water
Standing Soul Yogi Guide Standing Soul Masterclass Guide
90 Minutes
The Complete Facilitator's Path to Grounded Mastery
Phase I: Centering & Breath (15m)
Samavritti: Equal Breathing
Match the length of inhale to exhale to stabilize the nervous system for standing work.
Inhale for a count of 5
Exhale for a count of 5
Facilitator Note
"Observe the sound of your own breath. Let it become the anchor for your physical presence. As you breathe, feel your weight settle into your heels."
Phase II: Joint Awakening (15m)
W1
Ankle & Wrist Mobility
Circle wrists and ankles simultaneously. Switch direction every 5 breaths. This prepares the stabilizing joints for weight-bearing.
W2
Standing Dynamic Side-Stretch
Interlace fingers, palms up. Exhale to lean right, inhale to center. Exhale to lean left. 10 rounds to open the intercostal muscles.
W3
Hip Circles & Torso Rolls
Hands on hips, feet wide. Slow, large circular movements of the pelvis. Focus on fluid movement through the lumbar spine.
Phase III: The Core Soul Flow (40m)
1. Tadasana (Mountain Pose)
The Rooting Ritual
Alignment Steps
Feet parallel, big toes touching or slightly apart.
Engage the thighs to lift the kneecaps.
Tailbone lengthens toward the floor.
"Feel the weight shifting. Can you find the exact center of your heels? Stand tall as if a golden thread is pulling the crown of your head to the sky."
2. Virabhadrasana I (Warrior I)
Stable Strength
Alignment Steps
Step back foot 3 feet, heel at 45 degrees.
Front knee directly over ankle.
Hips square to front; reach arms overhead.
"Sink into the strength of your legs. Hips are like headlights—keep them facing forward. Imagine your feet tearing the mat apart beneath you."
3. Vrksasana (Tree Pose)
Balanced Grace
Alignment Steps
Root one leg; place other foot on calf/thigh.
Avoid the knee joint completely.
Find a fixed gaze point (Drishti).
"Trees move in the wind; it's okay to sway. If you fall, touch the earth and sprout again. Hands to heart center for a moment of quiet gratitude."
Phase IV: Cool Down & Integration (20m)
Standing Forward Fold (Uttanasana)
"Keep a generous bend in your knees. Let your upper body hang like a waterfall. Shake your head 'yes' and 'no'."
Neck & Face Release
"Interlace fingers behind the head. Let gravity gently lengthen the back of your neck. Relax the tongue away from the roof of the mouth."
Final Soul Centering
Bring students to a standing meditation. Palms face forward. Close the eyes. Feel the vibration of the 90-minute practice in the legs and the calm in the mind.
Practice Concluded
Standing Soul Slides Standing Soul Masterclass
Grounding, Balance & Fundamental Standing Flow
90-Minute Practice & Reflection
Phase I: Centering & Breath
Pranayama Foundations
Video practice
Equal Breathing (15m)
Breath Focus
Match the length of your inhale to your exhale. Cultivate stability before starting standing movements.
Root weight evenly into both feet
Inhale 5 seconds, Exhale 5 seconds
Embedded media
Phase II: Warm-Up
Joint Awakening Flow
Video practice
Mobilize & Prepare (15m)
Joint Focus
Prepare ankles, hips, and wrists for stabilizing postures. Keep movements soft and mindful.
Simultaneous wrist & ankle circles
Hip circles to free up the lumbar spine
Embedded media
Phase III: Standing Core
The Core Soul Flow
Video practice
Standing Sequence (40m)
Core Poses
Establish your foundation. Focus on alignment, strength, and mindful transitions.
Tadasana (Mountain): Stand tall & root
Warrior I: Find power & stability
Embedded media
Phase IV: Cool Down
Integration & Recovery
Video practice
Release & Rest (20m)
Cool Down Focus
Release tension from active muscles. Bring the heart rate down and calm the central nervous system.
Uttanasana: Passive forward fold
Complete silence for integration
Embedded media
Namaste
Carry this grounded strength and balance with you off the mat.
Complete reflection log
Hydrate deeply
Standing Soul Student Log Standing Soul Student Log
90-Minute Standing Flow Masterclass
Name: ___________________________
Date: ____________________________
1 Pre-Practice Check-In
Close your eyes in Mountain Pose. Where do you feel physical tension, and what is your current energy level?
2 Session Reflections
Phases I & II: Breathing & Warm-Up
How did equal breathing affect your mental state or stability?
Phase III: The Core Soul Flow
Which standing balance posture felt most grounded? Why?
3 Integration & Release
As you stood in final silence, what sensations did you observe in your posture? How will you carry this balance forward?
Daily Grounding Intention
Choose one standing posture or breathing pattern from today's practice to do for 3 minutes each day to anchor yourself.
Master Series Slides Zen & Standing Yoga Series
A Complete Journey from Seated Rest to Standing Strength
Restorative Seated & Grounded Standing Flows
Part I of the Series
Zen Chair Masterclass
Discover functional mobility, physical alignment, and deep stress relief entirely from a supportive seated position.
Restorative & Mobility Sessions
Zen Chair: Restorative Flow
Seated Stress Relief
Video guide
Restorative Practice
Rest Focus
Gentle upper body release, neck stretches, and calming breathing cycles designed to lower stress levels.
Keep your spine long and shoulders soft
Focus on long, slow nasal breathing
Embedded media
Zen Chair: Functional Strength
Everyday Chair Mobility
Video guide
Mobility Practice
Mobility Focus
Active range-of-motion movements for the hips, lower back, and core, improving everyday movement patterns.
Anchor your sitting bones securely
Move mindfully within pain-free limits
Embedded media
Part II of the Series
Standing Soul Flow
Incorporate grounding, alignment, and basic standing balances to build foundational stability and confidence.
Grounding Balance Series
Standing Soul: Breath & Centering
Pranayama Foundations
Video practice
Equal Breathing (15m)
Breath Focus
Stand tall and let your weight settle into your feet. Focus on balanced inhales and exhales to ground your energy.
Root weight evenly into both feet
Inhale 5 seconds, Exhale 5 seconds
Embedded media
Standing Soul: Warm-Up
Joint Awakening Flow
Video practice
Mobilize & Prepare (15m)
Joint Focus
Warm up ankles, hips, and wrists. Mobilize the supporting joints to prepare for core standing flow.
Simultaneous wrist & ankle circles
Hip circles & loose pelvic movements
Embedded media
Standing Soul: Core Flow
The Core Soul Flow
Video practice
Standing Sequence (40m)
Core Poses
Establish solid balance and active alignment. Explore Warrior, Mountain, and Tree Pose variations.
Tadasana (Mountain): Root your soles
Warrior I & Tree Pose balances
Embedded media
Standing Soul: Cool Down
Integration & Recovery
Video practice
Release & Rest (20m)
Cool Down Focus
Calm your nervous system. Sink into passive stretches and complete physical rest.
Uttanasana (Forward Fold): Waterfall spine
Settle into silent, standing awareness
Embedded media
Namaste
Carry the restorative peace of Zen Chair and the powerful alignment of Standing Soul with you.
Complete your student logs
Drink clean water
