Sequencing for Yoga Teachers

By Zach Beach ​www.zachbeach.com

Within the physical practices of yoga, we work the body like we knead dough when making bread, so
that it becomes transformed from an amorphous lump of unconscious flesh and bones into something
that is vital and full of life. Through this work we find that both the body and the mind begin to wake up;
they begin to unite with each other and with our everyday experience of life. As we continue to practice
we gradually begin to find that we can extract from the body all of the juice of insight and consciousness
that lies within it.
-- Richard Freeman, ​The Mirror of Yoga
 Sequencing for Yoga Teachers​, By Zach Beach ​www.zachbeach.com

Introduction
Teaching yoga is a joy, a practice, and a privilege. It is also an art. An empty yoga room is much
like an empty concert hall: as attendees trickle in, you, the musician, have planned out the “set” you are
going to play for your audience. The attendees are then taken on a journey of ups and downs, intensity
and respite, through a potentially philosophical, spiritual, or deeply physical journey. It is the
responsibility of the artist to create a powerful experience, and as a yoga teacher, your particular choice
of yoga poses, your sequence, provide the notes for your melody.

Creating their own sequence allows yoga teachers to infuse their own passion and creativity, to
specifically work towards certain goals and intentions, and to customize a class depending on students’
needs. Knowing how to appropriately sequence will also help with private lessons and give clients a
personalized experience.

Just as there is no “right” way to teach yoga, there is not a right way to go about sequencing a
class. There are as many ways to sequence a class as there are yoga teachers, and inevitably each teacher
will come up with a system that works best for them. However, we can keep some basic fundamental
principles in mind when sequencing, and also learn about useful systems created by experienced yoga
teachers.

When starting to teach one’s own classes, a new yoga teacher might ask themselves, “how will I
ever possibly fill up a 90 minute class?” With a limited number of poses and transition, it may be hard to
create a novel and integrated class. Fortunately, as a teacher gains more skills and adds more poses to
their repertoire, the question eventually transforms to, “how will I possibly fit everything I want to do
into just 90 minutes?” Then begins the joy of creating an expertly crafted yoga class that is uniquely
one’s own and uniquely beautiful.

Best of luck to you on your journey,

- Zach

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 Sequencing for Yoga Teachers​, By Zach Beach ​www.zachbeach.com

Recommended Resources
● Alanna Kaivalya and Arjuna van der Kooij - Myths of the Asanas: The Stories at the Heart of
Yoga
● Joseph Le Page and Lilian Le Page - ​Yoga Teachers' Toolbox
● Mark Stephens - ​Yoga Sequencing
● Online sequencing Tools (note: most of these cost money)
○ Jason Crandell ​http://www.jasonyoga.com/study-online/yoga-sequencing/
○ Sequence Wiz ​http://sequencewiz.org/
○ Tummee ​https://www.tummee.com/
○ Yoga Class Plan ​https://www.yogaclassplan.com/
○ Yoga Journal ​https://teachersplus.yogajournal.com/sequences

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com
Set Your Intention
As yoga practitioners we understand the importance of setting an intention and taking time to reflect on
why we do what we do.

Similarly, before we begin to sequence, it is important to take note of our fundamental principles. In his
book ​Yoga Sequencing​, Mark Stephens writes that we can set the intention for our sequences to be:
1. Informed​ - Drawing from accurate information and knowledge about the practice and the body.
2. Effective​ - the sequence is successful in bringing about the intended result of the practice.
3. Efficient​ - An efficient sequence moves toward the intended result in the simplest way.
4. Beautiful​ - Have your practice reflect your own inherent nature as a beautiful being.
5. Integrated - An integrated practice takes account for the entire experience, mind, body, senses,
soul, and spirit.
Of course you can add your own intentions to your sequencing process, such as ensuring your sequence
is memorable, interesting or unique.

Coming up with a Plan

In beginning to sequence a class we can focus on five essential steps:
Step 1: Create an Arc
Step 2: Move through the major stations of the body
Step 3: Appropriately Sequence
Step 4: Add a theme
Step 5: Be a Good Teacher

Step 1: Create an Arc

Every yoga class is a journey, with a beginning, a middle, and an end. This applies both on a
metaphorical level and on a physical level: we must give the body time to both warm up and cool down.
In fact, a yoga teacher can be sued for negligence if they do not allow sufficient time for the body to
warm up and then a student gets injured! Let’s be sure that doesn’t happen.

We can easily chart the flow and intensity of our class with a simple bell curve:

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

This curve provides a very general view of how a class should go, and will greatly vary depending on
students needs and type of class. A power yoga class, for example, will ramp up relatively quickly and
stay at a high intensity for a majority of the time. A morning class might take longer to warm up, while a
night-time class might start out strong but give an extra amount of time to cool down. A 90 minute class
might have a few peaks with some time for rest in between.

We can then divide up a yoga class typical yoga class into simple sections, corresponding to the 5
esoteric elements: earth, water, fire, air, and ether.
1. Earth​: this is the “​Initiating ​the Yogic Process​” or grounding part of your class. This can
include a short meditation, a chant, pranayama, or simply sitting in child’s pose.
2. Water​: this is the “​Warming the Body​” part of class, where it is best to articulate through as
many joint motions as possible. This can include cat cows as well as sun salutations.
3. Fire​: this is the “​Pathway to the Peak​” and “​Peak Exploration” ​phases of yoga class, where
we put the more active and challenging poses.
4. Air​: allows time for “​Integration” of all the poses from class. This will include some longer
stretches and a general slowing down.
5. Ether​: this is the “​Resting” phase of practice, which includes any last and final poses, along
with a luxurious savasana.

The phase of your yoga class will influence almost everything: the difficulty of the poses, how long they
are held, how quickly people are breathing, the pace of your cues, and even the language that you use as
a yoga teacher.

Step 2: Move Through the Major Stations of the Body

One of the major reasons yoga is such an incredible transformative practice is because it targets every
muscle group across entire body. While many sports and common exercises focus on certain repetitive
movements (like biking or running) and sometimes even one particular side (like baseball or bowling), a
well-balanced yoga class will stretch and strengthen the entire body as a whole. This is why yoga such a
beneficial practice, no matter what type of athlete walks into your class.

To create a well balanced yoga class, a good yoga teacher will attempt to bring the body through a
variety of shapes and positions to stretch important muscles. This can be done by either making sure the
sequence contains all the stations of the body, or making sure to include each yoga pose type, as shown
below:

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

Stations of the Body Yoga Pose type

1. Supine (on back) ● Backbend
2. Prone (on belly) ● Forward bend
3. Standing (on two feet) ● Balance
4. Sitting (on tailbone) ● Core
5. Kneeling / Crouching (on shins or ● Twist
squatting) ● Side bend
6. Inversions (heart over head) ● Hip opener
7. Balancing (one leg, two arms, or head) ● Inversion

Step 3: Appropriately Sequence

Now that we know the general arc of our class and which poses we want to make sure to include, we can
link together these poses into an integrated class.

Yoga is constantly evolving, with new poses and styles being invented almost everyday. However, most
vinyasa, power, and “flow” yoga classes have stuck to a same general framework that works for most
bodies and experience levels. This framework is inspired by the Ashtanga Primary series and modified
to fit the abilities of most bodies and to minimize risk of injury.

The ​standard vinyasa sequence ​goes as follows:

1. Warm up: Move through all three planes of the body, being sure to mobilize the spine through
lateral flexion, forward flexion, extension, and axial rotation. Breathing exercises can also warm
up the body.
2. Sun Salutations:​ Typically three sun salutations A and B (six total)
3. Standing Sequence I:​ Frontal plane poses (externally rotated hips/femurs)
4. Standing Sequence II:​ Sagittal plane (internally rotated hips/femurs) + transverse plane poses
5. Standing balances: ​One legged balances, such as tree or dancer’s pose. Can also do external
rotation hips first and then internal rotation.
6. Optional peak sequences:
a. Core work
b. Deep hip-openers
c. Hands and forearm balances
d. Deep backbends (and counterposes)
e. Inversions
7. Sitting poses: ​Seated stretches and twists
8. Supine poses: ​Poses on the back, such as happy baby and reclined twist
9. Savasana:​ traditionally 5 min/30 minute class
Typically, each mini sequence would have around 3-6 poses each and done twice, one for each side.

There are of course, other ways to sequence a class, beyond the vinyasa template.

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

If you are teaching Hatha, a good place to start is the ​traditional Sivanandan Hatha Sequence taught
at Ashrams around the world.
1. Opening chants:​ Dhyana Slokas, Shanti Mantra
2. Breathing exercises:​ Kapalabhati, Anuloma Viloma
3. Sun Salutations
4. Legs:​ Leg stretches, Double leg lifts
5. Inverted sequence:​ Headstand, Shoulderstand, Plough, Fish
6. Forward & backward bends:​ Sitting Forward Bend, Cobra, Locust, Bow
7. Twists, standing, & balancing poses: Half Spinal Twist, Crow or Peacock, Standing Forward
Bend, Triangle
8. Relaxation:​ Final Relaxation
9. Closing chants:​ Maha Mrityunjaya Mantras, Peace Mantras
Notice how the asana section focuses on 12 specific postures in one specific order. Hatha traditions
emphasize mastering these twelve basic asanas first, from which variations are then added to further
deepen into the practice.

Finally, if you want a more abstract structure to follow that gives you as a teacher a lot of room to, you
can use the following:
1. Setting Intention:​ Bring a direction to the beginning of class
2. Unifying practice: ​Start with an Om or Mantra to get all the students in the same space
3. Centering Practice: ​Center people within themselves by focusing on the breath or doing a
pranayama practice
4. Warm up: ​Go from single joint motions to greater joint motions, being sure to mobilize the
spine through lateral flexion, forward flexion, extension, and axial rotation.
5. Heating: ​Get the blood pumping and the muscles warm
6. Purification: ​Burn away impurities and tensions with challenging poses
7. Neutralizing: ​Do counterposes to the purification poses and allow time to rest
8. Flexibility: ​Hold the poses for longer to get deeper stretches
9. Closing Seq: ​Bring the students to savasana slowly
10. Savasana: ​Spend time here to integrate the practice
11. Meditation: ​Bring the students back to their internal experience
12. Closing:​ Finish the class with a bell, Om or chant

Step 4: Add a Theme

Earlier ​it was mentioned that a yoga class is like a work of art. Well, a good piece of art needs a coherent
theme or story to integrate all the pieces into a complete whole. To make this happen, it helps to have a
consistent theme.

Anatomical focus

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com
An easy way to sequence a yoga class is to simply focus on a specific body part or joint, a certain shape
of the body, or a category of poses. Examples include​: ​hips, back bends, heart openers, shoulders,
inversions, twists, balance poses, arm balances, forward bends, chakras, and meridians. You could even
teach a class for rock-hard abs or buns.

Peak pose
It is common for yoga teachers to choose a relatively challenging pose and spend the entire class
working up to that pose. Some examples ​of challenging poses include: bird of paradise, dragonfly,
elbow wheel, forearm stand, king pigeon, and diving dancer.

A message
It is great to give a unifying message to a yoga class, such as any feeling, idea, intention, spiritual lesson,
inspiring quote, moving poem or story. Examples include: open heart, see the world in a new way,
nature, archetypes, mythology, medicine wheel, letting go, listening to our body, self-love, ayurveda,
grounding, unconditional love, balance, awareness, transformation, wholeness, and yin/yang. Some
possible intentions that come from the ​Anusara Yoga​ manual are:
Joy Enthusiasm Softness Surrender
Yielding Acceptance Love Kindness
Compassion Non-clinging Playfulness Spaciousness
Contentment Devotion Gratitude Discrimination
Gentleness Steadfastness Willpower Courage
Humility Sensitivity Patience Endurance
Forbearance Concentration Resilience Mindfulness

Part of a series
Many teachers prefer not to teach in a weekly model, but rather organize their classes as part of a series,
such as a 4-week series or 40 day detox. Examples of series could be: seven chakras, five elements, 10
classes to headstand or handstand, 8 weeks to jump-start your practice, or moving through a medicine
wheel.

Based on the current state of affairs

If a teacher is at a loss for a theme, they can always check the calendar or simply ask their students what
is coming up for them. Some examples include: solving a problem like headaches, menstruation,
back-pain, and detox/digestion, or relevant to the time of year, like morning or night, spring or winter,
holidays, and the phases of the moon. In general, it’s best to avoid politics or get overly personal.

Catered to your audience

Sometimes ​we might want to create a class for a specific group. It could be for workers in an office
setting, or for hikers at the end of a long hiking day. Some classes are marketed as yoga for dudes, yoga
for wild woman, or queer yoga. Other examples include yoga for dancers, bikers, weight lifters, the
elderly, or moms.

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

Pick a specific sequence or teach one

Some corporate studios and some traditions, like YogaWork, CorePower, or Bikram yoga, all have a
specific sequence that their teachers adhere to. As a student, it is convenient to know exactly what to
expect when taking a yoga class. As a teacher, you might stick to the same sequence or a month, a year,
or even your whole career!

Another option is to teach your students a sequence piece by piece, and have them complete it towards
the end of class. This could mean building it up, or adding a new pose each time and making sure
students have it, not dissimilar to how a dance routine might be taught. Below is one example of how to
do this:

Step 5: Be a Good Teacher

Lastly, it’s important to remind ourselves that there is more to a class than just the physical set of
postures. Class begins before the scheduled time, and ends long after it is over. Along with “sequencing”
the 60-90 minutes of class, it is important to remember what to do before, during and after as a good
yoga teacher.

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

Beginning of class Middle of class End of class

● Arrive early ● Informed sequence ● Intention, Om
● Familiarize oneself ● Physical Adjustments ● Namaste, chant
with the space ● Well spoken, articulate ● Gratitude
● Greet individuals as ● Talk to students ● Announcements,
they come in ● Off the mat Flyers, Email List,
● Tell people if they will ● Carry theme/intention offerings
need props ● Demonstrations ● Be available after for
● Welcome class ● Precise Instructions questions and
● Ask questions ● Informative teachings comments
● Give class permission ● Hold space ● Say goodbye as
to adjust practice ● Cool Down students leave
● Establish consent for ● Deeper stretches ● Return space as you
adjustments ● Savasana found it
● Intention, idea, quote ● Come out slowly
● Chant, mantra,
meditation, breath

Step 6: Modify your Plan (optional)

There is a saying, “No general ever won a battle without a plan; no general ever won a battle following
that plan.” As yoga teachers we must be willing to be flexible and adjust our plan depending on the
present-moment needs of our students.

In this case it will help to know how to modify both specific poses and sequences for level I, II and III
students.

Fill in column #2 with some common yoga poses you like to bring into a yoga class. Then, offer more
challenging and less challenging variations.

Less Challenging Pose More Challenging

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com
Exercises

Create a class:
Choose a theme from Step 4 and present a 3-6 poses that would go along with your theme.

Create a workshop:
Think about a message or teaching you wish to share with the world, and create a 2-3 hour workshop
around it.

Create a retreat:
Come up with a retreat and consider all that goes into your retreat. Think of what meditations,
sequences, classes, additional activities you want to have, as well as the kind of food and environment
you want to create.

Title:

Theme:

Target audience:

Sequences:

Additional Activities:

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

Peak pose sequencing tool

Peak Pose:

To stretch To strengthen

Body part or joint

Poses that do this

(then label 1, 2, 3
in terms of
difficulty level)

Full sequence:

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 Sequencing for Yoga Teachers,​ By Zach Beach ​www.zachbeach.com

Class Preparation Sheet

Type of class (all levels, beginner, etc.) and duration (60, 75, 90 minute):

Intention: Theme:

Poses to include:
● Backbend:
● Forward bend:
● Balance:
● Core:
● Twist:
● Side bend:
● Hip opener:
● Inversion:

Props needed:

Sequence:

Notes:

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