How To Sequence A Beginner Yoga Class
A yoga class for beginners should be structured in a specific way to ensure that students are safe and able to experience the benefits of yoga. The following sequence is one example of how to sequence a yoga class for beginners.
Warm-up
The warm-up should include gentle movements and stretches to prepare the body for more strenuous activity. The warm-up should last for about 5-10 minutes.
Main Sequence
The main sequence should include a variety of basic yoga poses that are appropriate for beginners. The sequence should last for about 30-40 minutes.
Cooldown
The cooldown should include gentle stretches to cool down the body and relax the muscles. The cooldown should last for about 5-10 minutes.
Pincha Yoga Sequence
The Pincha Yoga sequence is a great way to open up the chest and shoulders. It is also a great way to improve circulation and increase range of motion in the shoulders. The sequence is named for the Pincha Mayurasana (Peacock Feather Pose), which is a pose that requires a lot of openness in the chest and shoulders.
The Pincha Yoga sequence begins with a warm-up of Sun Salutations. Then, we will move on to the Pincha Mayurasana. From there, we will move on to a series of poses that open up the chest and shoulders. The sequence ends with a cool-down of Sun Salutations.
The Pincha Yoga sequence is as follows:
Sun Salutations
Pincha Mayurasana
Chest and Shoulder Openers
Sun Salutations
Gentle Yoga Sun Salutation Sequence
This yoga sun salutation sequence is perfect for beginners, or anyone who wants a gentle yoga practice. The sequence is also a great way to wake up your body and mind in the morning.
1. Start in Mountain Pose (Tadasana), with your feet together and your arms at your sides.
2. Inhale and raise your arms overhead, palms together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump your feet back to plank pose.
6. Inhale and lower your body to the floor, keeping your spine long.
7. Exhale and come into Cobra Pose (Bhujangasana).
8. Inhale and raise your torso back to Cobra Pose.
9. Exhale and lower your body to the floor.
10. Inhale and come into Child’s Pose (Balasana).
11. Exhale and come into Mountain Pose.
12. Repeat the sequence as many times as you like.
Mother And Baby Yoga Sequence
Looking for a gentle yoga sequence to do with your baby? Here’s a sequence that’s perfect for both moms and babies!
This sequence is designed to help you build strength, flexibility and awareness in your body, and to help your baby develop balance, coordination and strength.
The poses in this sequence can be done with your baby in your arms, or if your baby is old enough, they can participate in the poses themselves.
If you are doing the poses with your baby in your arms, be sure to use plenty of pillows and blankets for support.
Warm Up:
1. Cat/Cow: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your belly to the floor, and exhale as you arch your back and look up towards the sky. Reverse the sequence, inhaling as you arch your back and look up towards the sky, and exhaling as you drop your belly to the floor. Repeat for 5-10 breaths.
2. Child’s Pose: Come to all fours, then spread your knees wide and sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for 5-10 breaths.
3. Downward Dog: Come to all fours, then tuck your toes and lift your hips up and back, coming into Downward Dog. Spread your fingers wide and press your heels towards the floor. Hold for 5-10 breaths.
4. Upward Dog: From Downward Dog, curl your toes under and press your hips up and forward, coming into Upward Dog. Keep your arms parallel to the ground, and press your chest towards your thighs. Hold for 5-10 breaths.
5. Child’s Pose: Come back to Child’s Pose for a few breaths.
Main Sequence:
1. Mountain Pose: Stand tall with your feet hip-width apart, and press your big toes and heels firmly into the ground. Engage your quadriceps and glutes, and lift your ribcage up towards the sky. Hold for 5-10 breaths.
2. Warrior I: Step your left foot back 3-4 feet, and turn your left heel down. Bend your left knee so that your thigh is parallel to the ground, and reach your arms out to the sides. Hold for 5-10 breaths, then switch sides.
3. Half Moon: From Warrior I, reach your right arm up towards the sky, and extend your left leg out to the side. Keep your hips squared to the front of the room, and hold for 5-10 breaths. Switch sides.
4. Triangle: From Half Moon, reach your left arm down towards the ground, and extend your right arm up towards the sky. Keep your hips squared to the front of the room, and hold for 5-10 breaths. Switch sides.
5. Downward Dog: Come back to Downward Dog for a few breaths.
6. Child’s Pose: Come to Child’s Pose for a few breaths.
7. Camel Pose: Come to a kneeling position, then reach your hands back to grab your heels. Press your hips forward and lift your chest towards the sky. Hold for 5-10 breaths.
8. Fish Pose: Come to lie on your back, then prop yourself up on your elbows. Bend your knees, then slide your feet towards your bum. Reach your crown of your head towards the ceiling, and hold for 5-10 breaths.
9. Corpse Pose: Finish in Corpse Pose for a few minutes, letting your body completely relax.
This yoga sequence is a great way to connect with your body and your baby, and to help you both feel strong, flexible and relaxed. Enjoy!
Restorative Yoga Sequence On Floor
1.Begin by lying on your back with your legs extended and your arms resting at your sides.
2.Breath deeply and slowly, letting your body relax.
3.Gently bring your knees into your chest and clasp your hands around them.
4.Rock your hips from side to side, allowing your spine to stretch.
5.Hold this position for 5-10 breaths.
6.Release your knees and extend your legs back to the starting position.
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.
