This is a step-by-step guide on how to create a yoga sequence in a video format.
This post is to provide you with a step by step guide on how to build a yoga sequence. Along with providing you with a printable checklist, this guide provides a suggested sequence for every class. It is important that you follow the sequence that I have provided and not deviate in any way. Please feel free to email me if you have any questions at all.
For beginning yoga teachers and students looking to develop their home practice, creating a yoga series can seem like a daunting task. There’s a lot involved in a yoga class, from choosing a pose to memorizing the first page of the sequence.
The truth is that every yoga class follows a rough schedule, and once you get the hang of it, filling in the blanks becomes second nature. If you need some more inspiration, you can join a free 30-day yoga challenge. You will participate in different streams that may even influence how you create your own stream!
Although different styles of yoga dictate the order of the exercises, similar elements appear in most classes. If you are taking a hatha or vinyasa class for all levels, pay attention to how you build a sequence of yoga exercises:
Every good yoga class has a specific theme. It can be very specific, like gaining length, or as simple as opening your hips. Keeping this in mind helps to create a cohesive and inspiring classroom.
You should introduce this theme at the beginning of the lesson and return to it again and again, clearly showing how the postures are related to the overall theme. You can even read out a quote, suggest a meditation, or add an essential oil that fits your theme.
Which poses you use in your series depends on your subject. As you work on opening your hips, focus on postures that target your hips. When you think of abundance, you adopt attitudes that open the heart and open your students’ hearts to the universe.
Whatever the subject, you should include postures from each category in your lessons: Twists, standing postures, seated postures, abdominal/back postures, backbends, inversions, and build-up postures.
You should also consider the placement of the tip for your course. This will be the most difficult pose or the deepest piece of the course. If you think about how you want the pose to look beforehand, it will be easier to choose the poses you want to shoot. For example, if your top position is the crescent, you need to work on opening your hips and balance.
Most studio classes last about an hour. You can break this lesson down into very manageable sections to create a plan for your lesson.
- The first 10 minutes usually begin with a breathing exercise and gentle stretching on the floor.
- The next 20 minutes consist of dynamic flowing sequences (Vinyasa) or postures held for 3-6 breaths (Hatha). These are usually sun salutations, warriors, triangle, standing curl and other standing postures.
- For the next five minutes, work on the Peak Posture you’ve been practicing throughout the course.
- You can do five more minutes of standing poses. This can be alternated with the spike rig, whichever is more convenient. If your starting position is on the ground, work on your balance first. If the top position is an unfolded triangle or a bound warrior, include it at the end of the 20-minute segment.
- You need to use the next 10 minutes to complete everything. Sit on the floor and work on sitting and lying postures.
- The last ten minutes should be devoted to savasana and sitting meditation.
A good yoga class has a logical flow. You want the poses to flow intuitively. It would be weird to go from a sitting pose to a tree. Consider working from low to high exposures instead. Make deep slits at the front of the Warriors if necessary. Use the cat and cow to go from the sitting position to the dog position.
When you create a schedule for your lesson, don’t forget to think of transitions. The transition from one pose to the next is as important as the poses themselves.
In addition to the logical progression, you also want your students to be well warmed up and prepared for each pose. Never start a Full Wheel class without properly warming up your spine.
It is important for yoga teachers to understand anatomy and the human body to protect their students. When training at home, listen carefully to your body and see how it responds to certain poses. If it doesn’t feel right, think about what you could have done differently to protect yourself.
As advanced yogis, we sometimes forget how difficult the practice can be in the beginning. We may be tempted to create long and complicated sequences for our students.
A simple way to ensure that you are giving your students the time and space to recover from each pose is to offer counter poses. When your students hold the Warrior II in their hands, they can feel it on the front of the case. Give him a chance to relieve himself by extending his front leg for the Triangle before going back for the Reverse Warrior.
Conclusion: If your leg has been bent for a long time, think about how you can get it straight again and vice versa. This applies to both seated and standing positions.
It may seem overwhelming at first, but I promise you it’s very simple. If you have been practicing yoga for a long time, your body probably already intuitively knows how to do the postures. Most teachers say they rarely come to class with a specific plan and just let the flow come to them based on what their students need.
Finally, the ability to go with the flow is a quality of a well-trained yoga teacher!
Did this information help you create your own yoga series? Share your thoughts with us below!
Frequently Asked Questions
Can you create your own yoga flow?
Yes, you can create your own yoga flow.
What makes a good yoga sequence?
A good yoga sequence is one that is challenging, but not too difficult. It should be a sequence that you can do without feeling like you are going to die.
How do you make a vinyasa sequence?
A vinyasa sequence is a series of poses that flow into one another.
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