Monday, May 16, 2022
HomeInterestingCreate Your Own Yoga Flow

Create Your Own Yoga Flow

Going Through Your Vinyasa

How to Create Your Own Personal Yoga Flow

Verywell / Ben Goldstein

When vinyasa is used as a noun, it describes a series of three poses that are done as part of a sun salutation sequence. When teachers say, “Go through the vinyasa at your own pace,” they mean do a Plank, Chaturanga, and Upward Facing Dog , using your breath to measure when to move on to the next pose.

If you start to get tired and this affects the quality of your poses, it’s very acceptable to skip the vinyasa and wait for the class in Downward Facing Dog.

You can do a beginner or advanced version of the vinyasa.


The beginner’s version:

Energizing Or Relaxing Class Sequence

Each yoga posture can elicit different energetic effects in your students. Are you teaching a power vinyasa class or a slow flow yoga sequence?

As a general rule, moving the spine forward or inverting, are generally more stimulating. Flexing the spine towards forward bending are more relaxing. Whereas twisting can be considering balancing.

If youre going for a relaxing class, add a longer seated yoga sequence.

Lastly, even changing the order of postures in a class will deliver a different effect on your students. Take this into consideration as you teach targeted classes for students with various injuries or mental and emotional states.


A Yoga Sequence Is A Great Way To Get Kids Active In A Classroom At Home In The Morning Or Before Bed

Here is a free one page kids yoga sequence that works great. But if you work with larger groups or want to extend the sequence and make it more variable, keep reading to learn about the Yoga Flow.

Yoga routines are also great for teaching kids yoga in a studio.

Adult yoga classes are almost always taught with a sequence pre-determined by the yoga teacher, or the program

Many times kids yoga classes are taught with a sequence that is also pre-determined by the teacher.

Teachers can make up sequences based on a make believe story or a book, or they can put poses in an order that makes sense to them. Many teachers let kids create their own sequence based on what feels good, and that works too.


Don’t Miss: Leus Yoga Towel

Customize Your Own Cork Yoga Mat

$109.00$99.00

At 5mm Thick, Flow Your Roll Mats Are squishy enough for those long meditations and grippy enough for sweaty Bikram classes. Our mats are as versatile as your favorite pair of yoga pants.

The anti-microbial makeup will keep your car smelling fresh no matter how long you leave your mat inside. And no worries we are eco- friendly and care about all of our animal friends.. so we are vegan too!

Were proud to print all of our mats in the USA, and we also offer full-color customizable yoga mats that make great gifts!


  • REVOLUTIONARY ULTRA-GRIP MATERIAL Delivers optimum grip in all conditions so you can feel strong and confident in poses like never before!
  • YOGA, PILATES, EXERCISE Designed for All Types of Yoga and Pilates: Hatha, Ashtanga, Vinyasa, Iyengar, Kundalini, Power, Bikram, and Hot Yoga.
  • ECO-FRIENDLY AND HYGIENIC Made from the highest quality bio conscious vegan-friendly materials, free from PVC and other nasties.
  • ENHANCED STABILITY AND BODY ALIGNMENT Improve your balance and stability in any pose with a dense non-slip rubber base that firmly grips the floor and delivers cushioned support to your joints.
  • LONGER, WIDER, THICKER At 72 long, 26 wide and 0.5mm thick, the mat gives you the extra space in class to freely and comfortably execute any pose.

BEST USED FOR FULL PRINT CUSTOM DESIGNS OR FOR EXTRA SLIPPERY CLASSES.

Description

5MM Surface for extra comfort!

Dont Be Too Hard On Yourself

Yoga Teacher Training in Goa

Teaching yoga, just like the practice itself, is an ongoing process. Youll never reach perfection. There will always be something new to do, something you can do differently, or certain elements you can improve on. Keep this in mind. Dont try to be the perfect teacher, just try to be an authentic one. Nothing beats being yourself. In the end, people will come to your class because of the way you present it. And yes, not everyone will like your style try to be okay with that. Theres another teacher out there for them. The right people will stick with you.

Don’t Miss: Yoga Mat Carry On

Best Yoga Sequence Builder App

Besides the above apps, there are many yoga sequence builder apps that are specifically designed to build a yoga sequence. Here are the best yoga sequence builder apps that seem worthy to use.


1. Tummee

There are about 90000 yoga sequences for you here at Tummee. You can use Tummee.com yoga sequencing app just as a mobile app on your iPhone, Android phone and iPad. With easy to use mobile interface you can create, view, and share your yoga sequences on-the-go.

Also, the app offers 2500+ yoga poses, daily reference yoga sequences, and yoga sequencing guides which will really help you in your lesson plans.

There is a 15-day free trial to use this app and later on, you will pay $69.95 per year or $8.95 per month to use this app.

2. Yoga Class Plan

With this app, you can get access to use over 6000 shared class plans or create your own poses and plans and share with others. After 15 days of free trial, yoga class plan that cost you $109 per year.

3. Sequence Wiz

After 14 days of free trial this app costs you $120 per year or $12/month


Break The Timing Into Manageable Chunks

It can be helpful to break your sequences into roughly timed segments to ensure that you are not finishing too early or running late. Considering that most studio classes are 1 hour in length, you can break the timing into manageable chunks to help you better plan your classes.

This is how Id recommend breaking down your yoga class:

  • Centering and Warm-up: Spending the first 15 minutes of class centering, connecting to breath and moving through gentle movement
  • Standing Sequences: Moving into 20 minutes of standing postures that may include Sun Salutations, twists and dynamic movement.
  • Peak Pose/Balance Poses/Backbends: For the next 5 minutes, working on a peak pose, balance postures or backbends
  • Closing Sequence: Leaving 10 minutes to wind down, working on seated and supine poses to prepare you to slip into a juicy savasana
  • Savasana & Meditation: Spending the last 10 minutes on savasana, meditation and closing.

Recommended Reading: Shoes To Wear With Bootcut Dress Pants

Best Yoga Sequencing Apps And Free Sites To Plan Your Classes

While doing my Bachelorss in Education, I practically experienced how to build a sequence or a lesson plan to teach a class. Yoga is also a kind of subject to teach. With so many branches or types of Yoga, you need to have a proper sequence for each one of them. This means you need to plan a way or create a road map for your class so that you can teach yoga poses in a particular order. This is called a Sequence. This structure or flow has to be maintained to get the class go all smooth and the students learn in a proper manner.

Will you teach Pranayam at the end of the yoga class? I dont think so. The order to begin a yoga class is with Pranayam or Sun Salutation. To end a yoga session like any other fitness exercise you need to have a relaxation pose or Shavasana.


Many yoga instructors follow a yoga tradition sequence. As a Kundalini yoga sequence will be different from a Bikram class, and Bikram yoga sequence will be way apart from a Vinyasa class.

All the yoga sequences may vary according to complexity and variety of poses and are designed to benefit particularly on the type of yoga you teach to students.

But whats common is the general yoga sequence that is covered in all types of yoga classes. This is warming up your body to start a yoga class, followed by standing poses, peak poses, floor poses and finally the savasana or relaxation.

Sequencing Toward A Peak Pose

How to Create Your Own Yoga Practice: Find Your Own Flow Yoga Sequence

One way to create a new sequence for your yoga classes is sequencing toward a peak pose. The peak pose is the most challenging pose in the class that requires thorough preparation so that the body is

1. strong and stable enough,

2. flexible and open enough, and

3. students have gained the knowledge and body awareness that is required to perform the peak pose.

To create a sequence that adequately prepares the body for the intended peak pose, there are three points to consider:

1. Which part of the body needs to be stabilized or strengthened?

2. What kind of flexibility or openness is required to do this pose?

3. What do your students need to know or understand? Or in other words: What are the most common misunderstandings or misalignments in this pose?

Examples for typical peak poses are Crow or even twisting arm balances, which you can practice with Mathieu Boldron on TINT. King Pigeon is another very popular peak pose that requires a well-rounded preparatory sequence. Matt Giordano created a 5-part workshop on TINT that prepares your body for this exact peak pose.

See how Mathieu Boldron builds a yoga sequence toward twisting arm balances.

You May Like: How Much Calories Does Yoga Burn

Get A Mat And Grab Some Props

One of the best things about yoga is that you dont need much equipment. However, a mat and props can help make some poses more comfortable. When yoga first became prevalent in the West, yogis practiced on towels or cotton mats it wasnt until around the 1980s that sticky mats became more widely used. Nowadays, the yoga mat and accessories industry is a booming business, with a huge array of choice to suit almost every requirement. To help you choose the best mat for you, read our Best yoga mat review. Yoga accessories can take up a bit of space but you can easily substitute the real thing with common household items.

How To Create A Yoga Sequence

If youre wondering how to build a yoga sequence, heres my go to method. Most yoga sequences are linear, meaning one posture follows another in a sequential manner. Linear classes are taught in a logical way starting with less challenging, moving to more challenging and returning to less challenging before savasana.

When I sequence, I typically start with a linear formula and layer on from there. This is just one way to sequence a yoga class. Ill walk you through this way today.

Read Also: Corepower Yoga Calories Burned

How Should I Prepare A Corporate Yoga Sequence

First, consider your students. From my experience, most will be beginners and theyll be taking a break from work which means the class has to be quick. If you want to keep your students coming back, make sure its fun, beginner friendly, and keep the woo woo to a minimum.I can just picture a bunch of accountants that get scared away from yoga because the teacher talked in Sanskrit 90% of the time while delivering astrological readings and tuning everyones chakras. In other words, keep it basic. Maybe even consider using chairs as props if you dont have a dedicated studio space or much time.

I Recommend Following A Similar Formula To Create Your Own Yoga Flow At Home

Open your hips with my favorite stretches. Insta: @yoga_ky ...

Step 3: Main Sequence

Now your body is ready to go deeper into postures that require more strength, flexibility, and effort. For this part of your flow, I recommend focusing on either an area of your body or a particular type of posture or skill you want to master. For example, the focus could be hips & hamstrings, so you would incorporate poses that focus on strengthening and/or stretching those areas of your body. Or the focus could be working on a skill like arm balances, so you would incorporate poses that more specifically prep the body for arm balances and include one or a few arm balance postures.

Recommended Postures:Warrior II, Extended Side-Angle, Triangle, Wide-legged Forward Fold, Crescent Lunge, Twisting Crescent Lunge, Standing Leg Split, Tree Pose

Step 4: Cool-Down & Savasana

Slow down and ease out of the main sequence with some more easeful, gentle postures that focus on flexibility rather than strength. This will help cool your body down and prepare it to fully relax in savasana. Savasana is always an amazing final posture and I recommend almost always ending there so that your body and brain will know that when youre there, its time to fully release and rest.

Recommended Postures:Seated Forward Fold, Bound Angle , Head to Knee Forward Bend, Half-pigeon, Legs Up the Wall, Supine Twists, Happy Baby, Savasana

What yoga posture do you want to master?

Recommended Reading: How Many Calories Burned During Hot Yoga

Diy Yoga: How To Build Your Own Routine

March 9, 2020 | By

Ever felt inspired after a yoga class to practice on your own but dont know where to start? Follow these instructors tips to create a routine.

Yoga is a fantastic way to stay in shape, decrease stress and anxiety, and get to know your own body and its capabilities. Most of all, its something you can do with no equipment, virtually anywhere. In a gym, on a beach, at home, or in the office the worlds your oyster.

But sometimes it can be hard to transition from a weekly class-goer mentality to branching out and practicing on your own. So if youre a yogi looking to figure out how to guide yourself through your practice, check out these experts advice.

The Only Place Where Life Exists

Live Your Passion

Our online yoga teacher training is curated to teach you all you need to know to become a certified yoga teacher & start leading your own classes.

Get Started Today

With a few simple clicks, youll be ready to begin your online yoga teacher training. You’ll gain unlimited access to resources, videos & curriculum to help you begin your journey

Community Support

Enjoy access to our Facebook group with students, teachers & graduates from all over the globe.

Study at Your Own Pace

Our yoga teacher training program is online & self-paced. Work from the comfort of your home & at a pace that works for you.

Your Success is Our Success

We got you! Our faculty is dedicated to helping your throughout your yoga journey. Our support is just a click away, 24/7.

Learn On Demand

Anywhere, Anytime, Any Device. It’s that simple.

Affordable Payment Plans

Accessible & affordable payment options are available to everyone. No student will be turned away if they show a desire to learn.

Stay Connected

Don’t Miss: What Should I Wear To Yoga Class

Tips For Building Creative Yoga Sequences

As new yoga teachers, creating yoga sequences can feel overwhelming at first. But over time, as your teaching experience grows and you are consistent in your personal practice, creative yoga sequencing will flow to and from you as naturally as your breath.

Maybe you teach at a yoga studio that adheres to a specific style

but if this is not the case, which style should you incorporate into your sequencing?

With so many styles available to students hatha yoga, Iyengar yoga, hot yoga, and vinyasa to name a few choosing the best style to teach may feel daunting, but its actually pretty simple.

One of the biggest tips I give to students in my advanced teacher training course is to teach what you practice and let your own direct experience be your guide. These following tips will help you with the rest!

As A Sequence Wiz Member You Will Be Able To

Yoga with Ms. Cynthia: Creating Your Own Yoga Flow
  • Empower students to practice on their own
  • Give them the confidence to know what they are doing
  • Remind them of you and your services
  • Encourage them to recommend your services
Keep class/session records
  • Modify your practices quickly and easily
  • Remember what youve been teaching even years later
  • Collaborate with other wellness professionals
  • Educate students on different yoga-related subjects
  • Use the materials for class inspiration
  • Fuel students interest in yoga
  • Help them remember you and what you offer
  • Evaluate students current condition
  • Develop strategies for long term
  • Create multilayered practices

Recommended Reading: Yoga For Losing Weight And Toning Body

Peaceful Practice: 6 Tips For A Diy Yoga Sequence

Does this sound familiar? Youre in the heat of a great yoga class, and youre feeling extra excited because youre going to remember the routine youre doing and then repeat it at home the next time you practice yoga. But when the time comes for you to roll out your mat at home, many of the transitions and asanas from class elude you, leaving you to wonder, Can I really build my own yoga sequence?

Of course you can! And there are severals reasons why you should want to. Some days, its impossible to make it the yoga studio, but you still want to get in a thorough workoutenter a thorough home yoga practice. Or, perhaps youre bored by your collection of yoga DVDs. Makin up your own sequence can make yoga fun again. Finally, you may just want to design a custom sequence thats tailored to what your body needs at a given point in your life.

Even though Ive been through the frustrating experience of forgetting a cool routine that I wanted to repeat at homeor just feeling stumped when I approach my mat, Ive figured out a few ways to build my own sequences so I dont have to practice with a video if I dont feel like it. In the past few years, Ive come up with a 10-minute, first-thing-in-the-morning-sequence, a 30-minute strength-building sequence, and a fairly long, relaxation sequence when want to feel more grounded before calling it a day.

6 Tips for a DIY Yoga Sequence

1. Break your practice down into segments.

2. Consider what kind of energy you want to channel.

RELATED ARTICLES

Popular Articles