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How To Learn Yoga Poses

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5 Yoga Poses to Learn | Yoga Flow

As yoga instructors, we are constantly challenged with coming up with new sequences and content to stand out in the crowded landscape. This can be exhausting. It takes continual practice, patience, and refinement week over week.

To create a yoga sequence is to create a work of art. Its not easily accomplished on a whim. The approach you take is crucial to the success of your class. Selecting each element with thoughtful and mindful consideration is a great place to start. Sharing this masterpiece is one of the greatest gifts of teaching It has the ability to change peoples lives!

But even with this incredible opportunity, come the unique challenges of sequencing.

The purpose of this article is to educate you on how to intelligently sequence a yoga class. This article is directed towards yoga sequences for teachers, but yoga students looking for inspiration in their home practice will also benefit.


I will show you my tried and tested formula on how to sequence a yoga class. Ill provide posture and transition examples, and you will learn more ideas to layer on top of a linear sequence. Youll walk away able to easily integrate what youve learned into your own class all in a safe and effective manner.

Whew.

Are you ready to dive in? Good. Me too.

Pin me Then keep reading!

What To Expect At Your First Yoga Class

So! Once youve chosen which yoga class youll try out first, heres everything you need to know before rocking up.


  • Arrive early. Most studios will ask you to show up for class 10-20 minutes early if youre a first-timer. Figure out where the props are stored, take off your shoes , and go to the bathroom before class starts.
  • Once you enter the practice space of the yoga studio, roll out your yoga mat on the floor, take a comfortable seat or lay down on your back, and rest quietly. Some yoga studios and retreat centers encourage silence at the start and end of each class, but its always a good idea to keep your voice down.
  • At this point, your yoga teacher might come and speak with you. This is your opportunity to share your level of experience and any injuries that could affect your practice
  • The class may begin with some deep breathing exercises, a brief meditation, or jump right into gentle yoga postures, or yoga asanas. You can expect to spend some time warming up the spine and muscles, then move through some basic yoga poses or sun salutations, all while focusing on taking deep inhales and exhales.
  • Whats the most important thing to remember about your first yoga class?

    Dont. Stress. All you have to do is follow along. Try and let go of the voice that keeps asking Am I doing this right? Do people think I look stupid? or Am I falling behind the other students?

    How To Prepare For Your First Yoga Class

    Before we jump into the postures though, lets clear up some of the mystery or uncertainty about what goes on in a typical class and how you can prepare for your first class or feel more prepared next time you attend a class.

    Here are tips to help you get the most from your yoga classes.

    What to Bring


    One of the great things about yoga is that you dont need a ton of fancy gear to go to a yoga class. You really just need a few items, and the studio will likely provide most of it:

    • Proper clothing: The best yoga apparel provides breathability, stretch, and coverage. Stretchy materials will allow you to bend, move, and twist with ease. Breathable fabrics will wick away your sweat and keep you cool and dry, especially in heated or more intense classes. Remember, you may go upside down , so clothes that are somewhat fitted can help keep your shirt or shorts in place so you arent distracted by constantly readjusting your clothing.
    • Mat: If the studio doesnt provide mats, you should bring one. They provide traction, padding, and a sense of space as you learn how to align your body in yoga poses. You can start with an inexpensive or borrowed mat.
    • Water: Some people like to have a bottle of water, but check with the studio to see if you can bring it into the practice room with you.
    • Small towel: If you think you might get sweaty, a towel might come in handy.

    Eating and Drinking Before Class

    Reach Out to the Studio

    Use Yoga Props to Enhance Your Practice

    Drop Your Ego


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    Should I Write Down My Sequences

    Short answer is: yes. Practicing with a written yoga sequence is a great idea when youre first developing a sequence or if youre a newer teacher.Protip: Keep a notebook with all your yoga sequences and some notes about them. This way you can refer back to older classes which saves time when you need to map out a new class. What was that cool mandala class I thought for the summer solstice in 2014?!

    How Do You Cue Your Breath In Yoga

    How to learn ashtanga vinyasa yoga poses

    Here are a few pointers on how to cue your breath:

  • Breathe in as you elevate your chin or move higher. Breathe out as you go lower or bring your chest in and up with mula bandha. When you take a deep breath, your spine will extend. As you twist, take a deep breath. During the most energetic section of the position, exhale slowly and deeply.
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    Discover How To Get Deep Into Your Body With These 7 Basic Yin Yoga Poses

    According to the ancient yogic texts of Patanjali, Lord Shiva was teaching an astounding 8,400,000 yoga postures! But not to worry, as a Yin yoga practitioner, you do not need to master nearly that many yoga poses! Because of the intentional long holds of Yin yoga, as it pertains to memorizing yoga poses, Yin may be a bit easier than some other styles of yoga. In Yin yoga there are only 7 basic Yin poses to remember. Now, this does not mean that Yin yoga is any easier, but in terms of memorizing the Yin yoga asanas, that part is easier. Let’s take a look at the basic Yin yoga positions and popular Yin asanas.


    Some Tips For Beginners To Get Started With Your Yoga Practice

    When looking at yoga for beginners, how much yoga should a beginner do? How do I start doing yoga at home? Shall I practice alone or with buddies? The following tips will answer your questions and will also help you to get the best out of your yoga practice.

    #1. Find a good teacher with a rich tradition

    There are many traditions of yoga. Choose one that is authentic and holistic. Once you decide which tradition to follow, go deeper into it instead of changing frequently from one to another.

    It is best to start practicing yoga under the guidance of a qualified yoga teacher from a rich tradition who can lead you through the correct sequences and alignment. Doing so will help you learn different postures and avoid possible injuries. Also, having a teacher lets you ask questions and clarify important points to guide you in your practice.

    #2. Focus on the yoga, not the pants

    You dont have to buy the newest Ganesh tank top or expensive yoga pants. Simply wear comfortable yoga wearbreathable clothes, not too tight, not too loose. Avoid wearing excessive jewelry as it can get in the way of your yoga practice.

    #3. The best time to practice yoga: wake up early
    #4. Practice on an empty stomach
    #5. Start with a gentle warm-up
    #6. Talk to your doctor and yoga teacher
    #7. Be gentle, graceful, and steady
    #8. Smile to take you through the miles
    #9. Be where you are
    #10. Savor the ending
    #11. Yoga is a way of living
    #12. Creating a beautiful practice with consistency

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    How Do You Teach A Good Yoga Class

    Yoga may be practiced on a daily basis, and it is advised. There are several advantages, such as more energy, mobility, and adaptability. Even if you practice yoga on a daily basis, it is crucial to mix up your routine with simple flows and challenging routines that challenge your body and mind. Your greatest gain will come from striking a balance.

  • Continue to maintain your own equilibrium.
  • Demonstrate and explain thoroughly.
  • Incorporate the Art of Breathing.
  • Design Your Class Around Your Students.
  • Participate in Effortless Communication.
  • How Long Do You Hold A Yoga Pose

    Yoga Poses- How to do Yoga for beginners !

    Depending on the difficulty of the pose this answer is going to vary. If you are attempting a harder pose that you cannot quite hold just yet, attempting to hold this pose for 1 second is good enough. For beginner yoga poses you are going to want to start off with holding a pose for 10 seconds. Gradually increasing the duration of the pose you are holding will help you develop the muscle necessary to get into harder poses.

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    Is Yoga Actually A Good Workout

    Yoga isnt considered aerobic exercise, but the more athletic varieties, like power yoga, will make you sweat. And even though yoga is not aerobic, some research finds it can be just as good as aerobic exercise for improving health. Strength: Yes. It takes a lot of strength to hold your body in a balanced pose.

    Select An Apex Pose Or Set Of Postures

    Most yoga classes have an apex pose, or a peak posture that the class builds upon from the beginning. To do this safely, ensure you choose postures during integration that warm up and strengthen the body in preparation for the apex pose. The apex pose is the most challenging posture of the class.


    If you dont want to select one apex pose to work towards, another idea is choosing postures that open up a specific part of the body. i.e.: hips, shoulders, hamstrings, heart.

    Tip: Integrate your theme into the postures. For example, if youre theming your class around self-love, a natural selection of postures would include heart openers.

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    Teaching Yoga Poses To Toddlers And Little Kids Can Be A Real Challenge But Is Fun And Rewarding

    Imagine doing animal poses and making animals noises and reading books and chasing 12 toddlers to get them to do yoga in a big classroom.

    The biggest issue is usually a diaper blow out or getting bitten.

    Ok, so maybe that doesnt thrill, you, but thats ok. You still might want some advice on teaching yoga to this age group!

    Ive recently been asked for tips on how to teach yoga to 2 and 3 year olds, the littlest yogis who have lots of energy but not a lot of personal space boundaries.

    Turns out, I happen to love teaching yoga to toddlers since I used to work at a preschool and daycare center. The toddler room was one of the first places that I started teaching yoga to kids.

    Maybe its hearing them say new words as we read and play together, or the excitement when we learn that they know the word twist. I love it though!

    How To Learn Yoga Poses: Get On To Your Yoga Mat Now

    Learn Crane Pose

    Learning yoga poses starts with stepping onto your yoga mat.

    Gone are the days of learning from a yoga DVD or even a book! Modern yoga has gone digital. There are tons of YouTube videos and yoga apps. But the best way to learn yoga is with a certified yoga teacher in a yoga class, yoga retreat, or yoga studio. In the meantime, our A-Z yoga poses catalog will help you to get familiar with poses.

    Sri Sri Yoga Foundation Program offered by the Art of Living is a great platform to learn an integrated, authentic, and holistic yoga practice.

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    How To Do Monkey Pose In Yoga

    Monkey Pose is an advanced asana that features the front splits position. Understandably, its not easy to perform. However, it comes with a plethora of physical benefits that make it worth the wait. In addition to the physical benefits, practicing Hanumanasana can really boost your confidence.

    Hanumanasana is a pose worth working for, says Yoga Answered contributor Cat Harvey. Although it can take weeks, months, or even years to master Monkey Pose, it totally pays off.

    Why You Should Practice Yoga

    Yoga Medicine instructor based in San Diego, California. You can follow her journey at kaitlynhochart.com.

    We live in a culture where our minds and nervous systems are stimulated constantly. Yoga offers the space to slow your mind down and restore a sense of balance. In 2016, Yoga Journal and Yoga Alliance conducted a study called Yoga in America. They found that 36.7 million people were practicing yoga. Thats a 50 percent increase from 2012!

    Its unclear what the direct cause is for this booming growth and rise in the popularity of yoga, but such interest may be attributed to the promising benefits that yoga and mindful practices offer.

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    Amazing App And No Stupid Subscription

    I love this app so much. Its clean and simple – and I really appreciate that it doesnt force you to pay the subscription. Please keep it this way – this is amazing! I am in the process of deleting every single app on my phone that wants to force a subscription down your throat. I recommend this to anyone interested in yoga. I saw another review that commented on wanting to be able to make our own sequences – that would be amazing. All the other features are great though. Check this app out!

    Breathing Exercises Or Pranayama

    Yoga Exercises : How to Teach Yoga Poses

    Controlling your breath is an integral part of yoga. The formal name for this practice is pranayama. Prana can be explained as life force, energy, or qi, while ayama is the Sanskrit word for extension.

    Here are some of the basic pranayama practices to start you off in your yoga journey:

    Ujjayi pranayama

    Ujjayi pranayama is most commonly used in Ashtanga and Vinyasa yoga. An ocean sound is created with this breathing technique by contracting the epiglottis, the leaf-shaped flap of cartilage located behind the tongue at the top of the voice box. This sound aims to anchor the mind during your practice.

    Ujjayi technique:

  • Breath in and out through your nose.
  • Breathe in for 4 counts and breathe out for 4 counts. Complete 4 rounds of this.
  • On your fifth breath, slowly breathe in through your mouth, as if you were sipping through a straw but with your mouth closed.
  • As you breathe out, see if you can slowly exhale, as if you were steaming up a mirror but with your mouth closed.
  • Continue this breathing all the way through your yoga practice.
  • Nadi Shodhanam pranayama

    Nadi Shodhanam refers to alternate nostril breathing to slow down inhalation and the exhalation. This technique balances the parasympathetic and sympathetic nervous system to cultivate a state of internal tranquility, stability, and peace of mind, while balancing and regulating energy through the left and right side of the body.

    Nadi Shodhanam technique:

  • Using your thumb on your right hand, close your right nostril.
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    Common Mistakes Beginners Make

    Letting the hips twist out of alignment: Its common to see beginners twisting the hips in Dancer Pose that the hip of the raised leg is twisting out toward the back of the body. This can give the illusion of getting a fuller stretch. But its just an illusion. Twisting the hips actually keeps you from getting the deep stretch in the hip flexors.

    The correct form is to keep your hips squared to the front short edge of your mat. Squeezing your thighs and rotating them in toward each other can help keep your hips in the proper alignment.

    Twisting the shoulders: Its also common to allow the shoulders to rotate toward the bent leg. Not only does this position you so that you are missing some of the key stretching opportunities in the pose, but it also makes balancing that much more difficult. Keep your shoulders squared forward toward the front short edge of your mat to maintain proper form.

    Locking the standing knee: Locking the standing knee during balancing poses such as Dancer Pose puts unnecessary strain on the knee joint and decreases stability in the leg, making balancing much more difficult. It also cheats the muscles of the legs out of the strength-building benefits of the pose. Instead of locking the standing knee, keep some softness by bending it just a little.

    Can I Learn Yoga At Home

    Yoga is technically something that can be learned on your own. While doing so, you will have to invest more time and money in order to become a proficient practitioner, and you will also be at greater risk of injury. When learning yoga on your own, it is ideal to locate a high-quality online course that is suitable for your needs.

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    Learn Sanskrit Of 101 Yoga Poses Using A Simple Memory Trick

    Time101 minutes to remember 101 Sanskrit words

    Difficulty2/10

    OverviewMany yoga teachers wish they could learn the Sanskrit of poses. But most dont. The reason is that their inner voice is saying:

    I have a bad memory.

    We often view memory as this thing that youre either good at or bad at, as though its some inherent quality that we either have or dont have.

    But Ill let you in on a secret

    Youre not born with a good memory.

    Cultivating a good memory is a skill

    You can improve it. And its a lot easier than you think.

    Its easy if you use a 2,500-year-old memorization strategy used by a Roman statesman, orator, lawyer, and philosopher called Cicero. How did he do it?

    Cicero would associate the material he memorized with visual cuesin his case loci.

    As he paced his home rehearsing a speech, he would associate certain LOCATIONS within his living space with sections of his speech. In doing so, he could create a sequence of VISUAL CUES to remember a sequence of topics.

    These VISUAL CUES are still used today by memory champions. And theyre something that you too can use to learn Sanskrit of 101 poses in only 101 minutes.

    Hmmm, youre probably a bit skeptical at being able to learn Sanskrit of 101 poses in only 101 minutes.

    But did you know

    We processes VISUAL INFORMATION 60,000 times quicker than text-based information.

    A far better way to learn something is to use VISUAL CUES, just like Cicero did 2,500 years ago.

    Youre about to learn how

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