A 60-minute vinyasa class plan, with timings
Use this as a ready-to-teach class or as a template. Every section has a time, every pose has a hold, and the whole plan adds up to 60 minutes with savasana intact.
This plan is for a mixed-level studio class. It builds gently toward side plank (Vasisthasana), which most students can do in some form, and spends the second half winding down. Breath counts are the hold once students are in the pose; section times also include setting up each pose, a vinyasa between sides and time to offer options.
At a glance
| Section | Time | Focus |
|---|---|---|
| Centering | 5 min | Breath and intention |
| Warm-up | 9 min | Spine, wrists, hips |
| Sun salutation A × 3 | 6 min | Breath-led movement |
| Sun salutation B × 2 | 6 min | Heat and legs |
| Standing sequence (both sides) | 9 min | Strength, open hips, side body |
| Peak | 5 min | Side plank and variations |
| Floor | 10 min | Counterposes, hips, twist |
| Savasana | 8 min | Rest |
| Total | 58 min | 2 min spare |
Centering · 5 min
- Easy seat (Sukhasana): 10 breaths. Sit on a folded blanket so the knees can drop. Lengthen the exhale.
- Seated side bend: 3 breaths each side.
- Offer the intention: “Strong and steady, even when it wobbles.”
Warm-up · 9 min
- Cat and cow: 6 rounds, one breath per movement.
- Wrist circles and finger stretches in tabletop: 30 seconds. Side plank loads the wrists, so prepare them now.
- Thread the needle: 4 breaths each side.
- Downward-facing dog (Adho Mukha Svanasana): 5 breaths, pedal the feet.
- Low lunge (Anjaneyasana): 4 breaths each side.
Sun salutation A · 3 rounds, 6 min
Mountain, upward salute, forward fold, halfway lift, plank, knees-chest-chin or chaturanga, cobra or upward dog, downward dog (5 breaths), step forward, rise up. One breath per movement. Offer knees down in plank and cobra instead of upward dog on every round.
Sun salutation B · 2 rounds, 6 min
Add chair pose at the start and warrior I on each side. Hold warrior I for 3 breaths on the second round. This is where the room warms up; keep cueing the exhale.
Standing sequence · 9 min (teach right side, then left)
- Warrior II (Virabhadrasana II): 5 breaths
- Reverse warrior: 3 breaths, long side body
- Extended side angle (Utthita Parsvakonasana): 5 breaths, forearm on thigh or hand on a block
- Triangle (Trikonasana): 5 breaths
- Wide-legged forward fold (Prasarita Padottanasana): 6 breaths, both sides together
All of these keep the hips open to the side, so students aren't constantly squaring and opening. Side angle and triangle also wake up the side body that side plank needs.
Peak · 5 min
- Plank: 5 breaths, pressing the floor away.
- Forearm side plank, bottom knee down: 4 breaths each side. Everyone can do this version.
- Side plank (Vasisthasana): 5 breaths each side. Options: top foot in front of the bottom foot, top arm up, or tree-pose leg for those who want more.
- Child's pose (Balasana): 6 breaths to release the shoulders.
Floor · 10 min
- Sphinx: 6 breaths, a gentle counter to all the forward loading.
- Seated forward fold (Paschimottanasana): 8 breaths, knees soft or on a bolster.
- Reclined figure four: 8 breaths each side.
- Supine twist: 8 breaths each side.
- Happy baby or knees to chest: 6 breaths.
Savasana · 8 min
Offer a blanket and a bolster under the knees. Give the final cue, then stay quiet. Ring a bell or speak softly to bring them back, and close seated for a breath or two if your class has a closing ritual.
Make it your own
- For beginners: replace Sun B with a second round of Sun A, and teach the peak only to forearm side plank.
- For a stronger class: add half moon (Ardha Chandrasana) after triangle, and wild thing (Camatkarasana) after side plank.
- For an evening class: shorten the standing sequence by 4 minutes and give that time to the floor and savasana.