My favorite way to sequence a vinyasa-style yoga class

I think most of you know I moonlight as a part-time yoga instructor here at Flagstaff’s YogaSix (aka, “Y6”), which is such an awesome studio.

I recently started taking the steps to get “signed off” on Slow Flow, which is one of the six class formats we offer at Y6.

Basically, if I’m interested in teaching a specific format at Y6, I have to test out of that format by putting together a sequence and test-teaching it to our lead teacher, just so she can make sure my teaching style embodies the challenge level and overall vibe of the class format.

(If you’re not super familiar with yoga, sequencing is basically stringing together postures — and the transitions between them — to create the movement portion of a full yoga class.)

Because I started the process of testing out, I’ve been doing a bit more sequencing work lately that I usually do, which led me to thinking about sequencing methods… which led me to, of course, writing about it!

Sequencing isn’t quite as simple as it looks. There’s actually a lot that goes into it! Not only do you have to think about poses — you also have to think about the transitions between poses. You also have to take breath into consideration- in yoga, inhales generally lift you up and lengthen you, while exhales usually ground you and let you find depth in your postures. That means that — in order to keep the inhale, exhale, inhale flow — you have to order poses in a way that aligns with each breath.

When sequencing a class, a good instructor should be starting with gentle warm-up poses and ending with gentle cool-down poses. Different muscles need to be warmed up and activated at the beginning of the sequence, and counter-acted at the end of the sequence.

Sequencing also isn’t one-size fits all! You have to think about how different poses work in different bodies, and how poses can be modified for yogis who cannot physically recreate those poses in their bodies. You have to work in props — such as blocks, bolsters and straps — to aid in accessibility, and you have to make sure that your poses aren’t “too much” or “not enough.” You also have to make sure you’re not burning your students out too early!

You also have to think about how a sequence will work in a studio. If the studio is crowded: will your students have room near their mats for bulky bolsters or other props? Will they be able to stretch off their mats without hitting neighboring students? If your studio has a traditional “front” (perhaps a mirrored wall): Will a mandala flow — which will re-orient students from the front to the back of their mats — disrupt students, especially if they use the mirrored wall for balance and grounding? Will it cause discomfort in newer or self-conscious students who purposely choose a spot in the back of the room, who are now at the “front” of the room? Will it cause confusion with your cues?

(If you’re unfamiliar with the term, “cues” are the verbal coaching a yoga teacher uses to instruct a class.)

Sequencing truly is a science.

When it comes to sequencing, there are a few different methods you can use. I use a different method for each class type I teach — I’ll typically sequence vinyasa-style classes differently than yin-style, etc. etc.

Today, I’m just focusing on how I sequence a vinyasa-style class.

My personal favorite method for sequencing vinyasa-style yoga follows three steps, with the last two steps working interchangeably together.

1. Nail down the class format, tempo, speed and overall vibe.
2. Section the entire class into three portions: Beginning, middle and end
3. Pick a peak pose and work backward

This is how I was taught to sequence during my CorePower Yoga “Extensions” program, and it’s also one of the ways Y6 recommends sequencing a class. It honestly just makes so much sense, I have a hard time using any other sequencing method.

Step 1: Nail down the class format, tempo, speed and overall vibe

If I’m teaching a power vinyasa class, the class is going to be fast-paced and energetic with deep, powerful and challenging postures, as well as some dynamic movement, like lunges and squats. If I’m teaching a slower vinyasa class, the class will be slightly slower-paced, with more time for warm-up and cool-down, fewer deep holds, almost no chaturangas and slower transitions between postures.

At Y6, class formats usually already have a designated intensity level that makes this step easy enough to accomplish.

Step 2: Section the entire class into three portions: Beginning, middle and end

The beginning of the class is the warm-up. It’s usually 10-to-15-minutes spent easing into a class — physically, mentally and emotionally. I’ll guide students to start in a comfortable seated position with eyes closed (or with a soft gaze), and conduct some breath work. I’ll allow the chance to explore intention-setting, and once students are mentally and emotionally prepared for class, I’ll begin cuing gentle spine movement, some slow chaturangas, a few easy hip-and-chest-openers and some smooth leg warmers.

The middle of the class is the meat of the class. It’s a little more intense. It typically includes sun salutations of some kind, and ends with a peak pose. I’ll get into this a little more during step 3.

The end of the class is the cool-down. It contains some counter-stretches for some of the deeper poses students worked themselves into during the middle of class. It also contains some deep, restorative stretches with longer holds, similar to a restorative class, and always ends with savasana.

Step 3: Pick a peak pose and work backward

This is how I decide exactly which poses I’m going use in my sequence. Like I mentioned above: I typically end the middle portion of my class with a “peak pose.” This is a challenging and active pose that students will spend the entire class working up to. In the past few months, I’ve used poses like grasshopper, floating camel, headstand with eagle legs, full front splits and eight-angle as my peak poses.

By picking a peak pose and analyzing what muscles it relies on, I can determine what body parts need to be warmed up, opened and strengthened. If I’m guiding students into full front splits, there will be a LOT of hamstring stretches in the beginning and middle portions of class: pyramid pose, standing splits, hand-to-big-toe pose, etc. If I’m guiding students into crow, there will be some core warmers, and some wrist and shoulder strengtheners. I’ll work some gentle versions of these movements into the warm-up portion of class, either during sun salutations or afterward, and then some more challenging versions into the middle portion of class.

Similarly, I can pick counter stretches for the cool-down portion of class. If my peak pose is full front splits, I’ll counter with something like a chest opener and one-legged floor bow. If my peak pose is crow, I’ll counter with some wrist stretches and a mild back bend, like sphinx pose.

・・・

And, that’s it! Once my sequence is complete, I will turn my sequence into a full class by creating a playlist, planning a theme for the class, picking out some new cues that work well with the postures and transitions and, finally, teaching it.

Namaste!