AS H E S YO G A AC A D E M Y

presents

sequencing
FOCUS & FLOW YOGA

METHOD

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 sequencing
FOCUS & FLOW YOGA

METHOD

Teaching yoga didn’t come easy to me when I first started.
Shocker, I know! You might be at that place, too. That’s
why I created this 3-part system for yoga class sequencing
to give you a template to get started.
Nowadays, I enjoy transforming passionate yoga students
into thriving yoga teachers through in-person 200 hr yoga
teacher trainings and I get major fulfillment from teaching
and building community at my yoga studio.
But it hasn’t always been that way. Probably like you,
I struggled with simply planning out my yoga classes.
Creating unique sequences for every single class (15-20
per week) became a tedious chore. I fumbled over the
words to say with my plan and felt glued to my sheet of
paper. I was terrible at verbal cueing, let alone trying to
be inspirational. My body constantly ached from demoing
poses, and I had no idea how to teach from off my mat.
I even wondered if I should I should quit this la-la-life
and go back to my isolated nerdy computer job. I didn’t
see how a career in yoga teaching was possible when I
couldn’t get through a single verbal cue without stumbling
over my words.
After blood (ok, not really), sweat (a little), and tears
(LOTS), I’ve figured this out and now I’m sharing it
with you.
This template is just a brief outline. In this, you won’t
see ALL the details (yet), but we’re getting there.
Let’s keep this party going! If you enjoyed this
resource, I’ve got even more where that came from.
Consider this just the tip of the iceberg. For the
whole system (and all the details), check out my
program, Ashes Yoga Academy. The next enrollment
period is coming up soon! To get your name
on the waitlist and be the first notified, just visit
ashesyogaacademy.com.
If you want to save time when planning your yoga
class and teach with complete confidence, then
Ashes Yoga Academy is your ticket. I look forward to
working with you soon!
Ashley Hagen
Creator, Ashes Yoga Academy

Enough was enough. I was bound and determined to

make my yoga teaching lifestyle work.

First I tried copying sequences and cues verbatim from

youtube and yogaglo videos. I had no idea how to
modify or change up the sequence for specific people or
populations. And this also felt very inauthentic.

Then, I tried completely winging it and showed up with

nothing but a hope for the best. Also, very stressful.

Then, I went ahead and created my own simple systems

for yoga class sequencing. And it worked!

Don’t let the simplicity of this guide fool you. The system
is simple – but powerful. And if you want to plan your yoga
classes with ease, reading this guide is the best way to get
started…
 focus
STEP ONE
CHOOSE YOUR

1. PEAK POSE
• Class builds towards a peak
• Peak pose is a challenging posture
• Offer many variations
• Peak at 1/2 or 2/3 of class

2. MUSCLE OR BODY PART

• Common trouble spot
• General or specific
• Include anatomical education
• Alignment & modifications

3. EMOTION

☻☺
• Class reflects chosen emotion
• Set an intention or affirmation
• Less focus on shapes, more on feeling
• Watch your thoughts
• Create mindset shifts

4. YOGA CONCEPT OR THEME

• Theme weaved through class
• Focus on something beyond asana
• Introduce other limbs of yoga
• Yamas/niyamas, chakra, doshas, etc.

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 flow
STEP TWO
DECIDE ON YOUR

1. BLOCK FLOW
• Group class segments into blocks WARM SUN STANDING
UP SAL A POSES
• Blocks connected by vinyasa
• 5 or so poses in each block REPEAT SEATED SAVA
ON LEFT POSES SANA
• Each block is about 5-8 min
• Similar to choreographed classes

2. LADDER FLOW
• Warm up & cool down stay same POSE 1
• Pick ~5 main poses POSE 1, POSE 2
POSE 1, POSE 2, POSE 3
• Add a pose and hold it each round POSE 1, POSE 2, POSE 3, POSE 4
• Vinyasa or neutralize in between ....
• Or increase/decrease # breaths Repeat entire flow 2-3x through

3. WAVE FLOW
• Warm up & cool down stay same
• Start with a main base sequence
• Add intensity in each wave
• 3 or 4 waves is enough

4. ROBOTIC (NON)FLOW
• Minimal Transitions
• One pose at a time
• Right side then left, next pose
• Yin, Restorative, Beginner

5. SET SEQUENCE
• Traditional or non-traditional

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 block
S E Q U E N C I N G T E M P L AT E

CLASS STYLE / CLASS NAME HEAT BUILDING COOL DOWN

SUN SALUTATION A SEATED POSES
DATE / TIME 1x 2x 3x 4x 5x

SUN SALUTATION B
PEAK POSE / MUSCLE FOCUS 1x 2x 3x 4x 5x

THEME / INTENTION STANDING POSES #1

VINYASA IN BETWEEN
SUPINE POSES
NOTES

VINYASA AND REPEAT OTHER SIDE

STANDING POSES #2
WARM UP
VINYASA IN BETWEEN

Set Up & Introduce Yourself! SAVASANA

STARTING POSE NOTES/QUOTES
VINYASA AND REPEAT OTHER SIDE
Child’s Pose Standing
Easy Seated Standing Fold
Laying on Back Other SEQUENCE LEADING
T0 PEAK POSE
BREATH SET-UP Here’s a good
• Connect to moment place to set
• Circular breath an intention.
• How to use breath
PEAK POSE AND VARIATIONS

SPINAL WARM UPS

Twists Cat/Cow COUNTER POSE
Side Bends Other
A S H E S Y O G A A C A D E M Y. C O M
 ladder
S E Q U E N C I N G T E M P L AT E

CLASS STYLE / CLASS NAME HEAT BUILDING COOL DOWN

SUN SALUTATION A SEATED POSES
DATE / TIME 1x 2x 3x 4x 5x

SUN SALUTATION B
PEAK POSE / MUSCLE FOCUS 1x 2x 3x 4x 5x

THEME / INTENTION LADDER SEQUENCE

1. HOLD
VINYASA / REPEAT OTHER SIDE SUPINE POSES
NOTES 1.
2. HOLD
VINYASA / REPEAT OTHER SIDE

1.
2.
3. HOLD
WARM UP VINYASA / REPEAT OTHER SIDE

Set Up & Introduce Yourself! 1. SAVASANA

2.
3.
STARTING POSE NOTES/QUOTES
4. HOLD
Child’s Pose Standing VINYASA / REPEAT OTHER SIDE
Easy Seated Standing Fold
Laying on Back Other 1.
2.
BREATH SET-UP Here’s a good 3.
• Connect to moment place to set 4.
• Circular breath an intention. 5. HOLD
• How to use breath VINYASA / REPEAT OTHER SIDE

SPINAL WARM UPS

FLOW THROUGH FULL
Twists Cat/Cow
Side Bends Other SEQUENCE 2-3 TIMES
A S H E S Y O G A A C A D E M Y. C O M
 S E Q U E N C I N G T E M P L AT Ewave
CLASS STYLE / CLASS NAME HEAT BUILDING COOL DOWN
SUN SALUTATION A SEATED POSES
DATE / TIME 1x 2x 3x 4x 5x

SUN SALUTATION B
PEAK POSE / MUSCLE FOCUS 1x 2x 3x 4x 5x

THEME / INTENTION WAVE SEQUENCING

WAVE 1: BASE SEQUENCE
1.
SUPINE POSES
NOTES 2.
3.
4.
5.
6.
VINYASA / REPEAT OTHER SIDE
WARM UP WAVE 2: A LITTLE INTENSITY

Set Up & Introduce Yourself! 1. SAVASANA

2.
3.
STARTING POSE NOTES/QUOTES
4.
Child’s Pose Standing
5.
Easy Seated Standing Fold
Laying on Back Other 6.
VINYASA / REPEAT OTHER SIDE

BREATH SET-UP Here’s a good WAVE 3: MORE INTENSITY

• Connect to moment place to set 1.
• Circular breath an intention. 2.
• How to use breath
3.
4.
SPINAL WARM UPS 5.
Twists Cat/Cow 6.
Side Bends Other VINYASA / REPEAT OTHER SIDE
A S H E S Y O G A A C A D E M Y. C O M
 10 STEP YOGA CLASS QUICK GUIDE bonus
STEP 1
YOGA CLASS OVERVIEW
Introduction/Class Set Up
Your environment has a big effect your emotional state. When

1/2 to 2/3 way through

your house is a mess, your life feels like a mess. But when it’s

10% of class time

clean, if only for a minute, you feel at peace. Creating a yoga

ENERGY LEVEL
space is a personal journey and a place meant only for you.

10 minutes in
If you’re teaching a class, arrive early to set up the space
for you and the students. Not everyone knows who you are
and most new students are very nervous. Yoga classes are
intimidating. Make students feel comfortable by explaining
who you are and a little bit about what to expect in class.

SET UP SPACE
PICK INITIAL POSE

PEAK POSE
BREATH SET-UP
SIMPLE WARM UPS

STANDING POSES
SUN SALUTATIONS

STANDING BALANCE

COUNTER POSE

SEATED POSES
SUPINE POSES

SAVASANA
CLOSING
STEP 2
Pick your starting pose
Assess the physical and mental state of your students. If thet
need energy, start in a standing variation. If they’re feeling too
energetic or you feel the need to start slow, start on the ground.
Spend 3-5 minutes here.

SIMPLE SEATED STEP 3

This is a great way to start but offer different leg positions such
as sitting on a bolster, sitting on your heals, knees bent with
feet in front, lotus, etc.
MOUNTAIN (STANDING)
Simple but distracting especially for new students who will
want to look around to see what’s going on. Feet are together
or slightly apart making it comfortable for the participant.
CHILD’S POSE
Best pose to start because you can feel the breath and there
are no distractions. But this pose can be problematic for those
with tight hips.
STANDING FORWARD FOLD
Takes away distractions but the hamstrings will scream. You
can feel the breath and heat start to form. The blood flow in this
pose gets you energized quickly.
SUPINE (LAYING DOWN)
Keep the knees bent with knees together or out towards the
sides of the room to support the back which is not yet relaxed.
Set up your breath
Keep your eyes closed to start. Work on deep belly breathing with
these things in mind:
1. CONNECT TO THE PRESENT MOMENT
by connecting to the breath. Our breath is a lesson of the universe
and your most precious resource. All things come and go, just
like the breath. Think about how you breathe in different emotional
states. We often let our emotions affect our breathing. Turn it
around and use your breath to affect your emotions and stay
connected to the present moment.
2. CIRCULAR BREATH PATTERN
Inhale through the nose, down the back filling the lungs then
exhale as the breath circles up the front of the chest and out
through the nose.
3. HOW TO USE THE BREATH
(MODIFYING AND INTENSIFYING)
Breath is your barometer, measure, guide, gauge, meter, etc.
When it gets choppy or labored, modify. When the breath is fluid
or our mind starts to wander away from the breath, intensify.

U J J AY I B R E AT H
This type of breathing is an ancient technique to calm the body and the mind. The sound in Ujjayi breathing brings awareness to your
breath. It becomes a focal point. It lets you know how your breath is while practicing poses. To create the sound, start by saying the
sound “haaaaaa.” Then as you say “haaaaa” close your mouth. A smooth, hallow sound will be created in the back of your throat. With
the inhale, mouth closed and inhale through your nose with the same throat constriction. There will be a swirling of breath in the back
of the throat. Gently move air in and out, inhaling and exhaling. A “Darth Vader” sound should be created.

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STEP 4
S i m p l e S p i n a l Wa r m U p s
The spine is the core, the origin, of how we move and
function. Keeping it healthy, strong and fluid is the key to
overall health and preventing pain and other dysfunctions.
For some, this could be your entire home practice. Flow
through this movement 3-5 times before moving to the next
pose. You may do more than one type of movement in your
initial pose if you choose to do so.
EXAMPLES:
SEATED - TWISTS
Inhale reach up, exhale twist
MOUNTAIN - SIDE BENDS
Inhale reach up, exhale side bend
CHILD’S POSE - CAT/COW
Inhale cow, exhale cat
SUPINE - KNEES SIDE TO SIDE
Inhale knees up, exhale knees to the side
Make your way to a standing pose to transition into sun
salutations. If you must transition through down dog (if you
were on the floor), do not stay long in the first down dog, use it
as a transition to standing. Always roll up from the first forward
fold to stand as our back isn’t super heated yet.
STEP 5
Sun Salutations
Sura Namaskara is sanskrit for “salute to the sun.” Sura
Namaskara is a basic flow routine that warms up the body
for other postures. It is commonly used in yoga classes, but
it is also a great place for you to start for your own personal
yoga practice. The first sun salutation A should be done
at a slower pace, holding each pose for 2-3 breaths. Take
modifications as needed. Stay in down dog for several
breaths the first time. Continue to do 2-4 more sun salutation
A’s connected with the breath. Move on to Sun Salutation B
or any other variation of a sun salutation 1-3 times.
STEP 6
Standing Sequence(s)
These 3-5 pose series include warrior poses, lunge variations and
other more active poses. We can keep these poses very simple and
vary each pose with how you align the rest of your body (i.e. different
arm variations). Make sure to hit at least one externally rotated hip
pose (i.e. warrior II) and at least internally rotated hip pose (i.e.
crescent lunge) in the first few standing sequences. Ideally you do not
want to mix internal and external leg placement sequences.
With the legs fully warmed up, we can move into balance poses to
test our stability. This can be one pose, i.e. tree on both sides, or put
into a standing sequence of balance poses strung together (i.e. tree
to warrior III to standing knee lift to eagle and back to warrior III with
eagle arms to whatever else you want).
EXAMPLES
1. LOW LUNGE 1. WARRIOR I 1. WARRIOR II
2. LUNGE TWIST 2. WARRIOR II 2. SIDE ANGLE
3. LUNGE AIRPLANE 3. REVERSE WARRIOR 3. TRIANGLE
4. WARRIOR III 4. TRIANGLE 4. REV. TRIANGLE
5. HIGH LUNGE 5. HALF MOON 5. PYRAMID
SEQUENCING TIPS
Depending on how long you want to make each pose sequence
will determine how many different series you do. You can do one
long sequence and then repeat on the opposite side, or go back
and forth from right to left after one or two poses using a sun
salutation to flow from one side to the next and one sequence to
the next. But be careful to not become to robotic and remember
keep the students engaged. Between each sequence, or even
between the left and right side, you can add additional poses to
heat the core or legs such as locust, chair, forearm plank, side
planks or anything else not seen in standing lunge poses.
STEP 7
Core Exercises
Ideally, you should be engaging and working your core throughout the entire
practice, making targeted core work unnecessary. However, some people
like to feel that burn and you may even find people doing ab work before
relaxation. You can actually add core work almost anywhere throughout your
class and in almost any pose. Core exercises can be used to help heat the
core and prepare you for more challenging poses, or done towards the end
for additional challenge. Boat pose variations are always good choices. Back
extension exercises on your belly are great for strengthening the back of the
body. Make sure to remind people to breathe through this work.
STEP 8
Peak Pose
The peak pose is your big hurrah. This pose should challenge you in your
practice. Take an modifications for the peak pose and a reminder that the
goal of this class in fact is not the pose, but the breath. After your peak
pose or final sequence, be sure to use a counter pose to balance the
body. Your peak pose is usually a more advanced pose, so spend a little
time allowing the body to recover with some neutralizing, counter poses.
PEAK POSE IDEAS
Splits Flying Lizard
Mermaid Bird of paradise
Fire log Reverse bird of paradise
Side crow Half moon with foot grab
King dancer Side angle with a bind
Side Plank B Lunge twist bind
STEP 9
Seated/Supine Poses
Depending on your class focus and peak pose, you have options
to add the following to intensify or counter-balance your class
focus – core work, forward folds, hip stretches, twists, side bends,
back bends, and inversions. If you want a well-rounded finale, add
a simple pose that hits each of those areas.
Specifically, twists and forward folds are cooling and neutralizing
to the body. They help prepare us for meditation while heading
towards the end of class.
STEP 10
Savasana/Meditation
Come back to the breath and be still. Typically we lay on our back
with our feet extended and arms next to our side. Bent knees is a
good variation if you have knee or low back pain. The use of props
is also an option. Spend 5-10 minutes here, or about 10% of your
class time.