Notes on sequencing and teaching.
Practical guides for yoga teachers, trainees and anyone planning their own practice.
Ready-to-teach sequences
Complete, timed classes you can teach tomorrow.
A 60-minute vinyasa class plan, with timings
A complete, timed 60-minute all-levels vinyasa class: centering, warm-up, sun salutations, standing sequence, a side-plank peak, floor work and savasana, with holds and options.
Read · 7 min Sequence · 45 minA 45-minute hip-opening yoga sequence
A complete, timed 45-minute hip-opening yoga class for all levels: warm-up, low lunges, warrior II and side angle, garland, lizard and pigeon, then a calm floor sequence and savasana.
Read · 6 min Sequence · 20 minA 20-minute morning yoga flow
A beginner-friendly 20-minute morning yoga sequence to wake up the spine, hips and legs: seated breath, cat and cow, half sun salutations, low lunge, warrior II, tree pose and a short rest.
Read · 4 min Sequence · 45 minA 45-minute yin yoga sequence for the lower back
A calm 45-minute yin yoga class for the lower back: child's pose, sphinx, caterpillar, banana, a supported bridge, happy baby and a reclining twist, held for three to four minutes each.
Read · 5 min Sequence · 30 minA 30-minute beginner vinyasa sequence
A timed 30-minute vinyasa class for beginners: breath, cat and cow, sun salutation A with knees-down options, warrior I and II, triangle, tree, bridge and savasana. Ready to teach.
Read · 5 min Sequence · 30 minA gentle 30-minute evening yoga sequence
A slow 30-minute evening yoga class to wind down before sleep: long exhales, cat and cow, child's pose, low lunge, forward folds, reclined bound angle, legs up the wall and a long savasana.
Read · 4 min Sequence · 20 minYoga for desk workers: 20 minutes for neck, shoulders and upper back
A 20-minute yoga sequence for people who sit at a desk: neck release, cat and cow, thread the needle, puppy pose, cow face arms, eagle arms, a low lunge for the hip flexors and a short rest.
Read · 4 minSequencing & teaching
How to plan, cue and teach a class.
How to sequence a yoga class: a step-by-step guide
A practical framework for sequencing any yoga class: start from your students and a peak, map the arc, prepare the body, add counterposes, keep sides even and plan to the minute.
Read · 8 min SequencingPeak pose sequencing: building a class toward crow
How to design a yoga class around a peak pose, using crow pose (Bakasana) as the example: break the pose into ingredients, prepare each one, teach the peak in stages and choose counterposes.
Read · 6 min TeachingHow to write yoga cues students actually follow
A simple structure for clear yoga cues: foundation, action, breath. With before-and-after examples for common poses and tips for cueing mixed-level classes.
Read · 6 min MeditationHow to use a meditation timer well
Why sit with a timer instead of a guided recording, how long to start with, what interval bells are for, and simple ways to build a steady silent meditation practice.
Read · 5 min Teacher trainingPlanning your first classes during yoga teacher training
Advice for yoga teacher trainees planning practice-teaching classes: start smaller than you think, script the first and last five minutes, plan to the minute, and collect feedback in a way you'll use.
Read · 6 minQuick answers
Short answers to the questions teachers ask most.
How to sequence a vinyasa flow
How to link poses into a smooth vinyasa flow: build mini-sequences that share a foundation, move in one hip orientation, link with the breath, repeat on the second side and connect with a vinyasa.
Read · 5 min Quick answerHow many poses are in a 60-minute yoga class?
How many yoga poses fit in a 60-minute class by style: about 30 to 45 in vinyasa, 20 to 30 in hatha and 7 to 10 in yin, plus how to count time per pose so you don't run over.
Read · 3 min Quick answerWhat is a peak pose in yoga?
A peak pose is the most demanding pose of a class, which the whole sequence prepares for. What makes a good peak pose, examples for every level, and where it goes in the class.
Read · 3 min ReferenceYoga counterposes: which pose follows which
A reference table of yoga counterposes: what to teach after backbends, forward folds, twists, arm balances, inversions, hip openers and long standing sequences, and why counterposes matter.
Read · 4 min Quick answerSun salutation A vs B: what's the difference?
The difference between sun salutation A and B (Surya Namaskar A and B), with both sequences breath by breath, when to teach each one and beginner options.
Read · 4 min Ideas30 yoga class themes and intentions
Thirty yoga class themes and intentions for teachers, grouped by season, body focus and mindset, with an example opening line for each group and tips for weaving a theme through a class.
Read · 5 min