The Sequencing and Theme Weaving recording will be available soon, on YouTube via ourAsana Labs playlist.
 

OTHER RESOURCES:

• Review the Sample Sequences in your Mark Stephens Book.
• Review the Sample Sequences in your Yoga Toolbox (towards the end).

Understanding how to sequence a yoga class effectively is crucial for creating a balanced, safe, and engaging practice for your students. Here’s a guide on sequencing for both Vinyasa and Hatha yoga:
 

Vinyasa Yoga Sequencing
 

Vinyasa yoga is a dynamic practice characterized by flowing movements synchronized with breath. The sequencing is often creative and varied, focusing on building heat, strength, and flexibility.
 

Key Principles for Vinyasa Sequencing:

1. Warm-Up: Begin with gentle movements to warm up the body. This can include cat-cow stretches, gentle twists, and hip circles.
2. Sun Salutations: Introduce Sun Salutations (Surya Namaskar A and B) to build heat and prepare the body for more intense postures.
3. Standing Poses: Include a series of standing poses to build strength and stability. These can be linked with flowing transitions to maintain the dynamic nature of Vinyasa can include all or any of:
   1. Hip Openers and Forward Bends: Include poses that release tension in the hips and lengthen the hamstrings, providing a counterbalance to the backbends.
   2. Twists: Integrate twisting poses to improve spinal mobility and aid in digestion.
   3. Balancing Poses: Incorporate balancing poses to improve focus and coordination. These can be woven into the standing series or practiced separately.
4. Inversions (Optional): If appropriate for your students, include inversions such as Shoulder Stand or Headstand, ensuring proper preparation and alignment.
5. Backbends: Add backbends to open the chest and strengthen the spine. Ensure they are well-supported by preceding poses that prepare the body for deeper stretches.
6. Cool Down: Transition to cooling poses such as gentle twists, forward bends, and restorative postures to begin calming the nervous system.
7. Savasana: End with Savasana (Corpse Pose) to allow the body to rest and integrate the benefits of the practice.
8. Closing: Mindfully bring your students out of Savasana, allow proper time to return to their senses, and end with your closing ritual (it can be a mantra, pranayama, chant or any type of closing that honors your teaching voice and spirit).

Hatha Yoga Sequencing
 

Hatha yoga is a traditional practice that focuses on holding postures for several breaths, emphasizing alignment, balance, and breath awareness. There's no need for poses to flow from one to another in Hatha, like is typical of Vinyasa. Traditionally Hatha poses start from Mountain Pose (Tadasana).
 

Key Principles for Hatha Sequencing:

1. Centering and Warm-Up: Begin with a few moments of centering, followed by gentle warm-up exercises to prepare the body.
2. Standing Poses: Introduce standing poses to build strength and stability. Hold each pose for several breaths to focus on alignment and deepen the stretch.
3. Balancing Poses: Incorporate balancing poses to improve focus and coordination. These are often held longer to develop concentration.
4. Seated and Supine Poses: Move to seated and supine poses to stretch and strengthen different muscle groups. Include forward bends, hip openers, and gentle twists.
5. Backbends: Include backbends to open the chest and strengthen the spine. These are often supported by props or preparatory poses.
6. Inversions (Optional): If suitable for your students, include gentle inversions like Legs-Up-The-Wall Pose (Viparita Karani) or Shoulder Stand (Sarvangasana).
7. Twists: Integrate twists to improve spinal mobility and aid in digestion.
8. Cool Down and Restorative Poses: Transition to cooling and restorative poses to calm the nervous system and prepare for relaxation.
9. Savasana: End with Savasana (Corpse Pose) to allow the body to rest and integrate the benefits of the practice.
10. Closing: Mindfully bring your students out of Savasana, allow proper time to return to their senses, and end with your closing ritual (it can be a mantra, pranayama, chant or any type of closing that honors your teaching voice and spirit).

General Tips for Sequencing

• Progression: Gradually increase the intensity of poses, ensuring a logical progression from warm-up to peak poses and then a cool-down.
• Balance: Include a mix of postures that target different areas of the body to create a well-rounded practice.
• Adaptability: Be prepared to modify the sequence based on the students' needs, energy levels, and any physical limitations.
• Breath Awareness: Emphasize the connection between breath and movement, regardless of the style of yoga being practiced.

By understanding and applying these principles, you can create effective and balanced sequences for both Vinyasa and Hatha yoga classes, ensuring a safe and enriching experience for your students.