The Art of Yoga Sequencing

Updated: Apr 21

Plan your classes with creativity and intention


I remember when I first became a yoga teacher how much pressure I put on myself to create well thought out class sequences. I studied yoga sequencing books, read sequencing articles online and spent countless hours practicing yoga flows to see how the poses would fit together. It was a fun way to express my creativity. It still is!


Sequencing a yoga class takes some skill, but it's also an art.


When taking a yoga class, I enjoy well thought out, creative sequences with a fun vibe and an element of challenge. I wanted to create that experience and so I was inspired me to learn more about the art of yoga sequencing.


As a yoga teacher, you'll have your own style which will dictate the sequences you create. All great class sequences start with an intention. Once you know what the intention of your class is, you can build the class around that theme. Some intention ideas include:


💖 Peak Pose (Crow, Wheel, Upward Dog, etc.)

💖 Specific Area of the Body (core, lower body, upper body, etc.)

💖 Mental Intention (letting shit go, acceptance, uncertainty, etc.)

💖 Energetic Intention (chakra balancing, pranayama, wake up, wind down, etc.)

💖 Seasonal Intention (seasons, moon cycles, holidays, events, etc.)

💖 Theme (animal poses, wine yoga, goat yoga, etc.)


These are just a few ideas to get you started!


Once you've decided on an intention, just follow this basic blueprint to sequence your class:

* Sometimes I'll switch this order up a bit if it's a shorter class, but this is the system that works for me most of the time.


Centering

  • arrive on your yoga mat

  • connect with your breath

  • set an intention

Warm Up

  • get the body ready for practice

  • build heat and fluidity

  • Sun Salutations, core work

Creative Sequencing

  • standing flow of strength building poses

  • dynamic movements

  • level it up each time through the flow

Peak of the Sequence

  • core work

  • backbends

  • final time through the flow to peak pose

Inversion Practice

  • creative sequencing prepares for the particular inversion you choose to work on

  • extra time could be spent workshopping the inversion

  • Shoulderstand, Headstand, Handstand, Forearm Balance

Floor Series

  • start to bring the heart rate and heat down

  • grounding poses that actively stretch the body

  • poses are chosen based on the class intention

Final Rest

  • time for savasana

  • create a space for stillness and meditation

  • leave them with an empowering message


Follow this blueprint for a fun and dynamic yoga sequence every time! For more sequencing inspiration, join me live. 💖


I love a good sequence that prepares you for Crow Pose! That's what we'll be working on for tonight's live BADASS YOGA WORKSHOP!


We'll spend 15 minutes preparing your body for Crow! Learn which poses are the building blocks to this fun arm balance!


This week's class sequence is listed at the end of this blog post! 👇


Crow Pose is such a fun arm balance to work on. I remember how exciting it was to nail it for the first time. Learn how to create that Crow breakthrough for your students!


Practice with me to the BADASS YOGA: CROW FLOW either Live on Thursday or on demand in the FREE VIDEO LIBRARY after the class airs live.


BADASS YOGA WORKSHOP is live every Thursday at 8pm ET on Zoom for 15 minutes!

CLICK HERE TO REGISTER

 

ASANA LAB: CROW POSE

Benefits:

  • Strengthens your upper body

  • Tones your abdominals

  • Increase your focus and stamina

  • Prepares you for more challenging arm balances

Contraindications:

  • Carpal Tunnel Syndrome or other wrist injury

  • Shoulder injury

  • Pregnancy (check with your doctor)

Getting Into the Pose:

  1. From Gorilla Pose, sink into Malasana (yogi squat). Spread your fingertips and place your hands on the floor, shoulder width apart and index fingers pointing forward

  2. Press your hands and finger pads into your mat and ground down, rounding into your upper back.

  3. Come up on your toes, lift your tailbone slightly, engage your core

  4. Gaze forward and take your knees wide, bringing them to your upper triceps

  5. Shift slightly forward as you lift both feet up off the mat, bring your heels towards your glutes and bring your big toes together to touch

  6. Stay here with bent elbows, or if you feel ready to intensify this posture, then begin to straighten your arms (Crane Pose) by pressing into your hands and finger pads and contracting your core and inner thighs more.

Alternatives & Options:

  • Use a block behind you and step onto it before going into the pose

  • Place a block or blankets on the floor under your face to remove the fear of falling

  • You can place your forehead on a block while you practice lifting your feet. Once you lift your feet you can slowly pick your head up off the block and look forward

  • You can try lifting one foot at a time and alternating feet until you build the strength to lift both feet off the ground

  • If this pose is not available, take malasana (Yogi Squat)

  • Longer hold

  • Hover one knee towards the center of your mat (a real core burner!)

  • Flip onto your head and take headstand

  • Baby Crow (on forearms)

  • Side Crow

  • Crane Pose (Bakasana)

Coming Out of the Pose:

  • Come back to your feet and take Child’s Pose or place your head onto your mat go directly into a Tripod Headstand

Muscles Affected:

  • Strengthens arms, wrists, and upper body

  • Tones and strengthens core muscles

  • Lengthens upper back muscles

Recommended Hold Times:

  • 3-10 breaths

Other Names for This Pose:

  • Kakasana

 

BADASS YOGA: CROW FLOW


Practice this sequence with me LIVE on Thursday April 21st at 8pm ET

CLICK HERE TO REGISTER


Dead Bugs - opposite arm and leg extensions

Hollow Body Hold - Boat Pose

Wrist Stretch

Cat/Cow


Chair Pose - twists

Forward Fold - widen feet, peace fingers to toes

Squat - Forward Fold - Squat

Downward Facing Dog


Plank Pose

Forearm Plank

Dolphin Pose

Side Forearm Plank

Plank Pose

Lizard Pose


Chair Pose - twists

Gorilla Pose

Squat

Crow Pose


Child's Pose

 

Check out my FREE VIDEO LIBRARY for more BADASS YOGA classes!


BADASS YOGA is live every Thursday at 8pm ET on Zoom and uploaded to my website video library afterward!