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.
arrive on your yoga mat
connect with your breath
set an intention
get the body ready for practice
build heat and fluidity
Sun Salutations, core work
standing flow of strength building poses
level it up each time through the flow
Peak of the Sequence
final time through the flow to peak pose
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
start to bring the heart rate and heat down
grounding poses that actively stretch the body
poses are chosen based on the class intention
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!
ASANA LAB: CROW POSE
Strengthens your upper body
Tones your abdominals
Increase your focus and stamina
Prepares you for more challenging arm balances
Carpal Tunnel Syndrome or other wrist injury
Pregnancy (check with your doctor)
Getting Into the Pose:
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
Press your hands and finger pads into your mat and ground down, rounding into your upper back.
Come up on your toes, lift your tailbone slightly, engage your core
Gaze forward and take your knees wide, bringing them to your upper triceps
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
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)
Hover one knee towards the center of your mat (a real core burner!)
Flip onto your head and take headstand
Baby Crow (on forearms)
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
Strengthens arms, wrists, and upper body
Tones and strengthens core muscles
Lengthens upper back muscles
Recommended Hold Times:
Other Names for This Pose:
BADASS YOGA: CROW FLOW
Practice this sequence with me LIVE on Thursday April 21st at 8pm ET
Dead Bugs - opposite arm and leg extensions
Hollow Body Hold - Boat Pose
Chair Pose - twists
Forward Fold - widen feet, peace fingers to toes
Squat - Forward Fold - Squat
Downward Facing Dog
Side Forearm Plank
Chair Pose - twists
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!