VINYASA

YOGA SEQUENCING GUIDE

 Welcome!
When we first started teaching yoga, planning our vinyasa class sequences used to be a whole
day affair. We'd spend hours trying to decide on which poses to include, and how to
seamlessly get students from point A to point B, but somehow, we would still leave classes
feeling like our sequences didn’t quite land.

As we honed our skills and dove deeper into the art of sequencing, something remarkable
happened – we discovered a method that allowed us to consistently and confidently plan
classes that our students loved and left saying "wow, I feel so great!".

This guide isn't about shortcuts; it's about a methodical approach that respects the essence of
yoga. We're here to share a system that prioritizes safety and that will help your students
achieve postures that once felt out of reach to them-- all while making sure your classes are
fun + flowy, which is what we love about the vinyasa style.

Vinyasa sequencing is more than just putting poses together; it's about creating an experience
for your students from the moment they step on their mats, through the peak pose, and
eventually back down to a blissful savasana, where they can feel balanced in mind, body and
spirit.

In the following pages, you'll get access to our vinyasa sequencing template and see it in
action with 4 of our tried-and-true vinyasa classes-- including the full class sequence,
alignment tips along the way, and videos of each class for you to practice along with us to see
how we weave these classes together!

We hope you find lots of value in these pages, and we’ll be right there along with you
throughout the way!

Let’s practice!
- Kate + Patrick
VINYASA SEQUENCE TEMPLATE
When it comes to yoga class sequencing you want to find a repeatable template that you can
use as a framework for your classes. This way you save yourself time when planning and your
students also know what to expect when they show up to your classes.

Once you start consistently sequencing in a format that works for you, you’ll begin attracting
students who love your classes, and those are the students who will stick by you for the long-haul.

Below, you'll find the template we use to plan all of our classes and teach our students to use
inside of our signature course, the Vinyasa Sequencing Lab. We've included one version with
some notes on each section and a blank version on the next page that you can fill out yourself.

PUTTERING (5-7 MINUTES)

This is the "warm-up" section of your class. This part of class should feel spacious and should introduce
key movements for your class.

SUN SALUTATIONS (3-5 MINUTES)

Sun Salutations are the vehicle of every vinyasa yoga class. We recommend 3-4 rounds.

STANDING POSES (15-20 MINUTES)

Our method focuses on layering and building your standing poses through multiple rounds of vinyasa flow
sequences. We recommend starting with open hip standing poses and then working your way towards
closed hip poses.

ROUND 1:
ROUND 2:
ROUND 3:

TRANSITION (1 MINUTE)
This is a way to get your students to the front of the mat for the next section.

BALANCE/TWIST (5-10 MINUTES)

This is where the pacing of your class will start to slow down because the transitions and poses become a
bit more intricate.

TRANSITION (1 MINUTE)
This is a way to get your students to a seated position so they're ready for your peak pose demo

PEAK POSE (5-7 MINUTES)

This is the time where you demo + teach the main pose of your class

WIND DOWN (5-10 MINUTES)

This is where you lead your students away from all the "flow" of class towards a sense of stillness.

SAVASANA (5+ MINUTES | MINIMUM 5 MINUTES FOR 60-MINUTE CLASS)

Final relaxation-- the best part of any yoga class!
VINYASA SEQUENCE TEMPLATE

PUTTERING (5-7 MINUTES)

SUN SALUTATIONS (3-5 MINUTES)

STANDING POSES (15-20 MINUTES)

ROUND 1:

ROUND 2:

ROUND 3:

TRANSITION (1 MINUTE)

BALANCE/TWIST (5-10 MINUTES)

TRANSITION (1 MINUTE)

PEAK POSE (5-7 MINUTES)

WIND DOWN (5-10 MINUTES)

SAVASANA (5+ MINUTES)

 LEVEL 1

VASISTHASANA
SIDE PLANK VINYASA SEQUENCE
 VASISTHASANA
SIDE PLANK
LEVEL 1 PROPS NEEDED TEACHING FOCUS
Two Blocks External rotation of the bottom
60 MINUTES
1 Blanket arm, firming of the tailbone,
VINYASA
firming of shoulder blades
W/ KATE
VASISTHASANA

TEACHING ACTIONS: EXTERNAL ROTATION OF THE BOTTOM ARM,

FIRMING OF THE TAILBONE, FIRMING OF SHOULDER BLADES

PUTTERING
All fours >> elbow crease demonstration
Supported side Plank >> thread the needled
Downdog >> Plank (distance check)
Downdog >> low lunge >> twist >> Downdog >> Plank >> Belly >> Cobra
Repeat on Left Side

SUN SALUTATIONS
3 Rounds >> no chaturanga

STANDING POSES
Round 1: Low lunge > Warrior 2 > Straight Leg >> Warrior 2 >> Peaceful Warrior >>
Downward Dog > Repeat Left Side > optional flow between rounds

Round 2: Low lunge > Warrior 2 > Straight Leg >> Triangle Pose >> Low Lunge >>
Downward Dog > Repeat Left Side > optional flow between rounds

Round 3: low lunge > Warrior 2 >> Triangle Pose >> Ardha Chandrasana >> Low
Lunge >> Low Lunge Twist >> Downward Dog > Repeat Left Side > optional flow
between rounds

TRANSITION
Hop to the front of that mat >> Uttanasana

BALANCE/TWIST
Tadasana > Tree Pose > Supported Warrior 3 >> Low lunge >> Revolved extended
side angle >> Wide Legged Forward Fold >> Low lunge >> Step forward

TRANSITION
Hop back down-dog

PEAK POSE: Side Plank

WIND DOWN
Paschimottanasana
Lay on back > Windshield Wiper Knees > Bridge Pose > Supported Bridge Pose >
Figure 4 Hip stretch > Eagle Wrap Legs Supine Twist > Supta Baddha Konasana

SAVASANA
VASISTHASANA

TEACHING NOTES
✧ When teaching a Level 1 Vinyasa Class, the goal is to teach a true vinyasa class
but to keep the transitions simple. It’s not about doing gentle poses, but rather doing
a simpler sequence

✧ In a Level 1 class, your cues should first be focused on getting your students
from pose to pose. So tell them what to do with their hands and feet, then arms and
legs. *If* there’s time, then you can talk about more experiential cues.

✧ In a Level 1 class, we recommend that the “flow” part of the class is Downdog >>
Plank >> Lower to Ground >> Cobra >> Downdog, so no chaturanga or upward facing
dog. Most Level 1 students don’t understand the true alignment of chaturanga
and if they do it wrong repeatedly, it can cause injury. Teaching the “flow” this way
will let them practice the rhythm of the movements without the risk of injury.

✧ The “flow” sequence should be offered between rounds but not between sides
in a Level 1 class. If you offer it too often, most students will get burnt out by the end
of class.

✧ It’s important to have a true wind-down sequence in a Level 1 class. You want to
make sure that students have enough time to relax and breathe before savasana.
 VASISTHASANA // SIDE PLANK

Teaching Tip: this is how to teach students

about external rotation versus internal
rotation of the arms.

Teaching Tip: in a Level 1 class, this is a really helpful

GNIRETTUP

way to make sure everyone is setting up the hands

and feet in the right spot for Downward Dog.

Repeat on Left Side

RAKSAMAN AYRUS

Teaching Tip: in a Level 1 class, I don't

recommend offering chaturanga.
 VASISTHASANA // SIDE PLANK

Cue Tip: This is a great place to talk

about the lift of the chest from the
firming of the shoulders.

Round 1

Cue Tip: in a Level 1, I only offer the

Repeat Left Side > optional flow between rounds "flow" between rounds, not between
SESOP GNIDNATS

sides.

Round 2
Cue Tip: this is a great place to talk
about the firming of the tailbone.

Repeat Left Side > optional flow between rounds

Round 3

Cue Tip: remind students to externally

rotate their bottom arm to help open
the chest
 VASISTHASANA // SIDE PLANK
NOITISNART

Cue Tip: have students set up their blocks for Supported

Warrior 3 while they're here.

Cue Tip: with hands-on blocks, you can tell students to

externally rotate their arms so they feel their chest
lengthen
TSIWT+ECNALAB
KAEP
NWOD DNIW

Cue tip: give students the option to just stack their legs

Cue tip: if this is too much for some students,

they can do Constructive Rest instead
 MIXED LEVEL

SHALABHASANA
LOCUST POSE VINYASA SEQUENCE
SHALABHASANA
LOCUST POSE
OPEN LEVEL PROPS NEEDED TEACHING FOCUS
60 MINUTES Two Blocks
VINYASA
W/ PATRICK
SHALABHASANA

TEACHING NOTES:

PUTTERING
Sukhasana > Sukhasana Twist
Reverse Table Top
Downward Dog > Crescent Lunge > Lunge Twist > Uttanasana w/ Interlaced Palms >
Tadasana

SUN SALUTATIONS
3 rounds vinyasa sun salutations

STANDING POSES
ROUND 1: Warrior 2 > Straighten > Triangle
ROUND 2: Warrior 2 > Straighten > Triangle > Extended Side Angle
ROUND 3: Warrior 2 > Straighten > Triangle > Extended Side Angle > Ardha Chandrasana
> Downward Dog > Side Plank
ROUND 4: Warrior 1 > Prasarita Padottanasana C > Low Lunge > Downward Dog > Locust
Pose

TRANSITION
Hop to front of that mat > Uttanasana > Urdhva Hastasana > Tadasana

BALANCE/TWIST
Tree Pose > Warrior 3 w/ arms back > Low Lunge > Crescent Lunge > Revolved Side Angle
> Ardha Matsyendrasana > Reverse Plank w/ Blocks

TRANSITION
Down Dog > Plank > Rest on Belly

PEAK POSE: Shalabhasana (Locust Pose)

WIND DOWN
Lay on Back > Bridge pose > knees into chest > Happy Baby

SAVASANA
 SHALABHASANA

TEACHING NOTES
✧ Shalabhasana is a great backbend choice as a Peak Pose for Level 1 or Mixed
Level classes because it is accessible and can be modified as needed.

✧ Simplifying your teaching actions provides clarity and direction for your classes.
For instance, this class focused specifically on how the arms reaching back and up
lifts and lengthens the chest. This was reinforced continually throughout class.

✧ Using a blanket under your pelvis provides support for your students that have
sensitivity when practicing Shalabhasana.

✧ Interlacing your palms in Shalabhasana helps invigorate the arms when reaching
back and upwards. If your students have difficulty interlacing the palms, they can use
a strap around the wrists instead.

✧ Teaching mixed level classes can be complicated, be prepared with modifications

throughout class for students of different levels
 SHALABHASANA // LOCUST POSE

Use fingertips the pressing

down behind you to encourage
the lift of the chest
GNIRETTUP

Taking the arm back before up

helps lengthen the side body
RAKSAMAN AYRUS
 SHALABHASANA // LOCUST POSE

Round 1

Round 2
SESOP GNIDNATS

Round 3

Round 4
 SHALABHASANA // LOCUST POSE

Transition to
top of mat
BALANCE/TWIST

Transition
to ground

Alignment Tips: Lift the Arms Back and Up to Lift

PEAK

the Chest, Lengthen the side body to help lift

DOWN
WIND
 LEVEL 1

ARDHA CHANDRA CHAPASANA

HALF MOON BOW POSE VINYASA SEQUENCE
ARDHA CHAPASANA
SUGARCANE POSE
LEVEL 1 PROPS NEEDED TEACHING FOCUS
Two Blocks Open Quads, Hip Flexors,
60 MINUTES
Lift Chest by Firming Upper
VINYASA
Back Muscles
W/ KATE
ARDHA CHANDRA CHAPASANA

TEACHING ACTIONS: OPEN QUADS, HIP FLEXORS, LIFT CHEST BY

FIRMING UPPER BACK MUSCLES

PUTTERING:
Downward Dog >> Low Lunge >> Crescent Lunge w/ hands clasped >> Low Lunge >>
Prasarita >> Low Lunge Twist >> Downward Dog >> Plank >> Belly >> Cobra

SURYA NAMASKAR
Variation with lunge twist, no chaturanga

STANDING POSES - Optional flow between each round

ROUND 1: Warrior 2 > Peaceful Warrior > Downward Dog

ROUND 2: Warrior 2 > Peaceful Warrior > Triangle Pose
ROUND 3: Warrior 2 > Peaceful Warrior > Triangle Pose > Ardha Chandrasana > Low Lunge
Twist > Side Plank

Transition: Hop to Uttanasana

BALANCE/TWIST
Tree Pose > Warrior 1 > Low Lunge > 3 Legged Dog > Low Lunge Twist (back knee down) >
Prasarita Padottanasana > Low Lunge > Uttanasana
Repeat Left

TRANSITION ON SIDE 2: Halfway Lift > hop to Down Dog > Child's Pose

PEAK POSE:
Ardha Chandra Chapasana (or just "Ardha Chapasana") from Tree Pose

WIND DOWN:
Baddha Konasana > Lay on Back > Knees into Chest > Reclined Spinal Twists > Happy Baby

SAVASANA
ARDHA CHANDRA CHAPASANA

TEACHING NOTES
✧ Remember, a Level 1 Vinyasa class is still meant to be active. The key difference
between Level 1 and Level 2 are the transitions. In a Level 1 class, the transitions are
much simpler than in a Level 2. By keeping the transitions simple, you can move at a
slightly slower pace, while still maintaining a true Vinyasa style.

✧ When cueing the transition from Tree Pose to Warrior 1 in this class, I very
specifically had students take their lift leg out to the side and then keep the hip open as
they stepped the leg back before landing the foot for Warrior 1.

This is the same action that I taught in the transitions in the peak pose from Tree Pose
to Ardha Chapasana. It’s really nice if you can offer all of the components of your peak
pose at another time in class so that students have already begun building the
familiarity in their bodies.

✧ The transition in this peak, while tricky for the balance, is what makes finding this
pose doable in a Level 1 class. Ardha Chapasana, when entered from Ardha
Chandrasana, is often hard for Level 1 students to find-- and is usually reserved for a
Level 2 class. But, I've found that entering from tree pose make it surprisingly accessible
because students have hold of the foot already when moving into the pose, rather than
trying to find the foot in space once they're balancing.
 ARDHA CHANDRA CHAPASANA // HALF MOON BOW POSE
Cue Tip: offer regular crescent lunge first so Teacher Tip: the hands clasped here is
you can really cue the firming of the tailbone, the same alignment as the arm
and then have students clasp their hands. reaching back in ardha chapasana).
PU MRAW

Cue tip: This is a good place to talk about the bottom

shoulder firming on the back to open the chest.
SNOITATULAS NUS

Cue tip: In a level 1 class it's nice to tell students to take 1, 2, or many hops back to downward
dog. Even if that take 4 hops to get there, it's good practice for their body to start hopping.
 ARDHA CHANDRA CHAPASANA // HALF MOON BOW POSE
Teacher Tip: Peaceful warrior is a nice transition
pose in a backbend class so help open the side body.
ECNEUQES GNIDNATS

Round ! Round 2

Round 3
Cue Tip: In a Level 1 class, I always recommend cueing
students to use a block under their bottom hand.
TSIWT/GNICNALAB

Have students lift their leg out to the side and then keep
the hip open as they step the leg back to Warrior 1

Teacher Tip: doing this pose with the back knee down helps to open the quadricep + hip flexor. Make
sure to tell students you *want* the back knee down so they don't take the option to lift the leg.
 ARDHA CHANDRA CHAPASANA // HALF MOON BOW POSE
ESOP KAEP

This Peak Pose is a challenging one because it’s a backbend, hip

opener, and a balancing pose! Make sure to keep your class playful
and encouraging and let students it’s tottttallly ok for them to fall!

Cue Tip: Have students keep their spine long

NWOD DNIW

when they first enter this pose and then give

them permission to round forward.

Teacher Tip: Aim for a 5-7 minute savasana to help

students slow down after all of the heart opening in class
 LEVEL 2

ADHO MUKHA VRKSASANA

HANDSTAND VINYASA SEQUENCE
ADHO MUKHA VRKSASANA
HANDSTAND
LEVEL 2 PROPS NEEDED TEACHING FOCUS
Two Blocks Full extension of the arms
60 MINUTES
AND Straightening the legs
VINYASA
W/ PATRICK
ADHO MUKHA VRKSASANA - HANDSTAND

TEACHING ACTIONS: FULL EXTENSION OF THE ARMS AND

STRAIGHTENING THE LEGS

PUTTERING
Downward Dog > Plank > Chaturanga > Cobra Pose
Downward Dog > Lift & Bend Leg > Crescent Lunge > Pyramid Pose w/ back heel lifted) >
Step Forward > Uttanasana > Urdhva Hastasana > Namaskarasana > Interlace Palms & Lift
Overhead > Uttanasana > Step Back > Low Lunge > Downward Dog (Repeat w/ other leg)

SUN SALUTATIONS
3 rounds with high lunge

STANDING POSES

ROUND 1: Warrior 2 > Peaceful Warrior

ROUND 2: Warrior 2 > Peaceful Warrior > Reverse Triangle > Triangle Pose
ROUND 3: Warrior 2 > Peaceful Warrior > Reverse Triangle > Triangle Pose > Extended Side
Angle > Side Plank
ROUND 4: Half Moon > Low Lunge > Pyramid Pose w/ Back Foot Planted > 3 Legged Dog >
Handstand hops

TRANSITION
Hop to front of that mat >> Uttanasana

BALANCE/TWIST
Tadasana > Tree Pose > Warrior 3 > Warrior 1 > Wide Leg Standing Forward Fold > Low Lunge
> Crescent Lunge > Revolved Extended Side Angle

TRANSITION
Take students to the wall

PEAK POSE: handstand

WIND DOWN
Bridge Pose
Full Wheel
Knees to Chest > Happy Baby

SAVASANA
 ADHO MUKHA VRKSASANA - HANDSTAND

TEACHING NOTES
✧ Full Handstand is an energizing and invigorating Level 2 Peak Pose. It should be
modified for students not practicing the full shape or students not inverting at all.

✧ Practicing Handstand at the wall is a great way to work on durability and stamina
in the shape without having to focus on the balance.

✧ By practicing this pose with the hands a few inches from the wall, we get a better
understanding of the verticality and extension upward in this shape.

✧ At first keeping the head relaxed encourages the spine to lengthen and extend
upwards. If the student can maintain the extension, the gaze can come forward
between the thumbs to work on balancing.

✧ Poses like Urdhva Hastasana, Downward Facing Dog, and Warrior 1 are key
poses to work on before practicing Handstand
 ADHO MUKHA VRKSASANA // HANDSTAND

Sequencing Tip: The weight bearing and full arm extension of

downward dog gets right to the essence of the class focus ~
full arm and leg extension

Sequencing Tip: Inversions and Backbends work

well together as complimentary pose categories.
Crescent lunge is a great warm up pose for this
class because its a great psoas opener for back-
PUTTERING

bending & has the full arm extension overhead

SURYA NAMASKAR ADHO MUKHA VRKSASANA // HANDSTAND

I incorporated high lunge into the sun

salutation sequence in this class
because the alignment is similar to the
actions of our peak pose, handstand!
 ADHO MUKHA VRKSASANA // HANDSTAND

Round 1

Round 2

Round 3
SESOP GNIDNATS

Sequencing Tip: Typically at the end of the 3rd

Round of Standing Poses I like to utilize Side
Plank instead of doing another round of the Flow
Sequence to give students a little break

The 4th round of standing poses can be another

round of adding on to the first 3 rounds or it start
Round 4 something different from scratch which I did here

Teaching Tip: Sequencing to a Handstand in the middle

of the room can be tricky. You need to be confident as
a teacher that the students in the room can play with
Handstand Hopping with grace and control.
 ADHO MUKHA VRKSASANA // HANDSTAND
BALANCE/TWIST

Take students to the wall

PEAK POSE

Demo Tip: It is important, especially when teaching an

inversion, that you have everyone's attention. Make sure
no students go upside down until you give the green light.
BACKBEND

Sequencing Tip: Depending on the class level, Full Wheel &

Handstand Sequence nicely together and would be an
appropriate choice for the back-bending section.
WIND DOWN
Thank you!
We hope this guide inspires you to lead fun
vinyasa classes that keep your student safe
AND make them want to come back over
and over again.
If sequencing classes lights you up + you want to dive in and become a total sequencing nerd just
like us, then look out for our new course launching this fall -- The Vinyasa Sequencing Lab--
which takes the art of sequencing to the next level. In this comprehensive online training, we’ll
break down our sequencing method even further and teach you HOW, in a step-by-step method,
you can create sequences of your own-- just like you've found in this guide.

Whether you're a seasoned instructor or just starting on your teaching path, our course is designed
to empower you with the expertise needed to create transformative yoga experiences that leave
your students wanting more!

T H E C O M P L E T E

VINYASA SEQUENCING LAB

COMING LATE FALL 2023!
 LEARN MORE ABOUT US

© 2023 YOGARENEW TEACHER TRAINING® ALL RIGHTS RESERVED