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 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.
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.
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'."
