Free Yoga Sequences For Teachers
As a yoga teacher, you know that a good yoga sequence is key to a great class. But sometimes it can be hard to come up with new sequences on the fly. That’s why we’ve put together a collection of free yoga sequences for teachers, complete with descriptions of how each sequence can help you create a great class.
If you’re looking for a sequence that will help you open up your class, try the “Sun Salutation A” sequence. This sequence is a great way to start your class, and it will help warm your students up for the more challenging poses to come.
If you’re looking for a sequence that will help you focus on your students’ breath, try the “Breath-Centered Yoga Sequence.” This sequence is designed to help your students connect with their breath and find their inner peace.
If you’re looking for a sequence that will help you build strength and stamina, try the “Vinyasa Strength Builder” sequence. This sequence is perfect for building strength and endurance, and it will help your students feel powerful and strong.
No matter what sequence you choose, remember that the most important thing is to be creative and let your students lead the class. Be open to their feedback and let them guide you through the sequence. With a little bit of practice, you’ll be able to create amazing yoga sequences that will help your students achieve their goals.
Block Yoga Sequence Beginner
‘s Level
The following yoga sequence is designed for beginners. It is important to always listen to your body and only do what feels comfortable. If you have any health concerns, please consult your doctor before beginning any new exercise program.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center you. Stand with your feet hip-width apart, with your weight evenly distributed between your feet. Engage your core, and lift your chest up and away from your hips. Relax your shoulders and gaze straight ahead. Hold for 1-3 breaths.
2. Downward-facing dog pose (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your back and hamstrings. Come to all fours, with your hands shoulder-width apart and your knees hip-width apart. Press your palms into the ground and tuck your toes beneath you. Lift your hips up and back, and press your heels into the ground. Hold for 1-3 breaths.
3. Child’s pose (Balasana)
Child’s pose is a great resting pose that helps to soothe the mind and body. Come to all fours, then sit back on your heels and extend your arms forward. Relax your forehead on the ground, and let your breath flow naturally. Hold for 1-3 breaths.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow is a great pose to warm up your spine and stretch your back. Come to all fours, then arch your back and tilt your head up and look at the sky. Hold for 1-3 breaths. Then, tuck your chin and round your back, and look at your navel. Hold for 1-3 breaths.
5. Warrior I pose (Virabhadrasana I)
Warrior I is a great pose to strengthen your legs and open up your hips. Come to a standing position, then step your left foot back and angle your left foot so that it’s pointing towards the front of the room. Bend your right knee and sink your hips down towards the ground. Reach your arms up and overhead, and hold for 1-3 breaths.
6. Warrior II pose (Virabhadrasana II)
Warrior II is a great pose to build strength and flexibility in your legs. Come to a standing position, then step your left foot back and angle your left foot so that it’s pointing towards the front of the room. Bend your right knee and sink your hips down towards the ground. Reach your arms out to the sides, and hold for 1-3 breaths.
7. Extended Triangle pose (Utthita Trikonasana)
Extended Triangle pose is a great pose to stretch your hamstrings and open up your hips. Come to a standing position, then step your left foot back and angle your left foot so that it’s pointing towards the front of the room. Extend your right arm straight up towards the sky, and reach your left hand down towards the ground. Hold for 1-3 breaths.
8. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great pose to stretch your back and open up your chest. Come to a kneeling position, then lean back and reach for your heels with your hands. Hold for 1-3 breaths.
9. Bridge pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose to stretch your chest and hips. Come to a lying position on your back, then bend your knees and place your feet flat on the ground. Press your feet and hands into the ground, and lift your hips up into the air. Hold for 1-3 breaths.
10. Corpse pose (Savasana)
Corpse pose is a great pose to end your yoga practice. Come to a lying position on your back, then let your feet fall open to the sides. Relax your arms by your sides, and let your breath flow naturally. Stay in corpse pose for 5-10 minutes.
Yin Yoga Sequence Autumn
Now that the weather is cooling down, it’s the perfect time to add some Yin Yoga sequences into your practice! Yin Yoga is a wonderful way to bring balance to your body and mind as the weather starts to change. The following sequence is designed to help you release tension and prepare your body for the autumn season.
1. Paschimottanasana (Seated Forward Bend)
This pose is a great way to start your sequence, as it helps to release tension in the hips and lower back. Sit with your legs straight out in front of you, and fold forward from the hips, extending your spine. If you can, clasp your hands around your feet and hold for 5-10 breaths.
2. Sphinx Pose
Sphinx pose is a great way to open up the chest and shoulders. Lie on your stomach with your forearms on the ground, palms facing down. Arch your back, and hold for 5-10 breaths.
3. Child’s Pose
Child’s pose is a great way to relax the body and mind. Kneel on the ground, then sit back on your heels and extend your arms forward. Rest your forehead on the ground, and hold for 5-10 breaths.
4. Anahata Chakra Opening Pose
This pose is designed to open up the heart chakra and promote feelings of love and compassion. Sit with your legs crossed, and reach your left arm up overhead. Twist to the right and place your right hand on the ground behind you. Hold for 5-10 breaths, then switch sides.
5. Supta Baddha Konasana (Reclining Bound Angle Pose)
This pose is a great way to release tension in the hips and lower back. Lie down on your back and bring your feet together, then let them fall open to the sides. Allow your knees to fall towards the ground, and place your hands on your belly. Hold for 5-10 breaths.
6. Savasana (Corpse Pose)
Savasana is a must-do pose at the end of every yoga sequence. It allows your body and mind to relax and rejuvenate. Lie down on your back and allow your feet to fall open to the sides. Close your eyes and breathe deeply for 5-10 minutes.
Foundation Yoga Sequence
for Beginners
The following yoga sequence is designed to introduce beginners to the basics of yoga. The poses are simple and can be easily modified to fit each individual’s needs.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to build strength and stability in the legs and hips.
To perform mountain pose, stand with your feet together and your hands at your sides. Engage your abdominal muscles and pull your shoulders down and back. Tuck your chin and lengthen your spine. Hold for one minute.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a basic yoga pose that stretches the hamstrings, calves, and shoulders.
To perform downward-facing dog, start in mountain pose. Inhale and lift your hips up and back, bringing your hands to the floor shoulder-width apart. Spread your fingers and press into the palms of your hands. Keep your shoulders down and your heels lifted. Hold for one minute.
3. Child’s Pose (Balasana)
Child’s pose is a simple yoga pose that stretches the hips, thighs, and lower back.
To perform child’s pose, start in downward-facing dog. Exhale and step your feet forward to come into a kneeling position. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for one minute.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a basic yoga pose that helps to warm up the spine and stretch the back.
To perform cat-cow pose, start in child’s pose. Inhale and lift your head and chest up, arching your back. Exhale and tuck your chin, rounding your back. Repeat for one minute.
5. Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a basic yoga pose that stretches the hamstrings and hips.
To perform extended triangle pose, start in mountain pose. Step your left foot out to the left side and extend your arm straight out to the side. Bend your right knee and reach your right hand to your right ankle. Hold for one minute, then switch sides.
6. Warrior I Pose (Virabhadrasana I)
Warrior I pose is a basic yoga pose that strengthens the legs and opens the hips.
To perform warrior I pose, start in mountain pose. Step your left foot out to the left side and extend your arm straight out to the side. Bend your right knee and reach your right hand to your right ankle. Hold for one minute, then switch sides.
7. Chair Pose (Utkatasana)
Chair pose is a basic yoga pose that strengthens the thighs and glutes.
To perform chair pose, start in mountain pose. Bend your knees and squat down, bringing your thighs parallel to the floor. Keep your chest up and your shoulders down. Hold for one minute.
8. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a basic yoga pose that stretches the hamstrings and lower back.
To perform seated forward bend, sit on the floor with your legs straight out in front of you. Bend forward from the waist, keeping your spine straight. Reach for your toes or extend your arms out in front of you. Hold for one minute.
9. Corpse Pose (Savasana)
Corpse pose is a basic yoga pose that relaxes the mind and body.
To perform corpse pose, lie flat on your back on the floor. Rest your arms at your sides, with your palms facing up. Close your eyes and relax your body. Hold for five to ten minutes.
Fall Restorative Yoga Sequence
This sequence is designed to help you restore and rejuvenate your body and mind as the fall season begins. The poses are all gentle and relaxing, and they will help to open up the body and release any tension or stress that you may be feeling.
1. Seated Forward Bend: This pose is great for stretching out the spine and releasing tension in the back. Sit on the floor with your legs straight out in front of you, and fold forward from the hips, reaching for your toes. If you can’t reach your toes, reach for your shins or thighs instead. Hold for a few deep breaths, then slowly release.
2. Child’s Pose: This is a great pose for calming the mind and releasing tension in the neck and shoulders. Come to all fours, then lower your forehead to the floor. Extend your arms out in front of you, or rest them alongside your body. Hold for a few deep breaths, then slowly release.
3. Cat/Cow Pose: This pose helps to loosen up the spine and release tension in the back. Come to all fours, then inhale as you arch your back and look up at the ceiling. Exhale as you round your spine and tuck your chin to your chest. Repeat for a few breaths, then switch directions.
4. Downward Dog: This pose is a great way to stretch out the hamstrings and calves, and it also helps to open up the chest and shoulders. Come to all fours, then tuck your toes and lift your hips up into the air, forming an upside down V shape with your body. Hold for a few breaths, then slowly release.
5. Seated Straddle: This pose is a great way to stretch out the hips and groin. Sit on the floor with your legs wide apart, and fold forward from the hips. Reach for your toes or your shins, and hold for a few deep breaths. Slowly release.
6. Legs up the Wall: This pose is a great way to relax and de-stress the body. Sit sideways next to a wall, and then swing your legs up the wall so that your body is lying flat. Place a pillow or blanket under your head for support, and relax for a few minutes.
7. Supine Twist: This pose is a great way to release tension in the back and neck. Lie on your back and hug your knees to your chest. Then slowly lower your knees to one side, keeping your head and shoulders flat on the floor. Hold for a few deep breaths, then switch sides.
8. Corpse Pose: This is the ultimate relaxation pose. Lie on your back and let your arms and legs fall naturally to the floor. Close your eyes and relax for a few minutes.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
