Yoga Class for Coping, Recovery, Relaxation, & Health
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“Acceptance is the very essence of the Tao.” —Huahujing
“Go for the best alignment, not the best pose.” —Kevin Everett FitzMaurice
Generic Outline for Building a Yoga Class
- You can use this class outline for building your class using the examples below, your own experiences and yoga training, and YouTube videos from professional and talented yogis.
- I recommend this program in India (The Yoga Institute) for getting your teacher‘s certification. I completed mine there and appreciated the focus on the ancient texts of yoga.
- See our page Yoga Practice Points for more information about how to approach and practice Yoga.
10 Phase Yoga Class
- Sitting Warm-ups
- Standing Warm-ups
- Sun Salutation
- Standing Stretches
- Standing Balances
- Sitting Stretches
- Sitting Twists
- Stomach Stretches
- Back Stretches
Phase 1 Example: Sitting Warm-ups
- Start in easy pose or lotus pose.
- Consider adding hands overhead for a transition pose in-between poses.
- Sequence: Do each 3 times and then reverse.
A: Prāṇāyāma: alternate nostril breathing (Nadi Shodhana Pranayama). This is to prepare for the yoga class.
B: Shoulders up, forward, down, backward (shoulder shrugs).
C: Straight arms parallel to ground, then forward, middle, and back (optional lift on backward).
E: Right hand on left knee and left hand behind the back for support then twist right.
F: Side bend. Right arm up and over with left hand pushing on the opposite knee.
G: Same as C above only now you round forward all the way to the ground.
H: Neck bend with left hand on the right ear and right hand pushing on the opposite knee.
I: This is similar to C above, but with hands behind neck and elbows close forward, wide middle, and close backward.
J: Class desired or requested seated warm-ups time permitting.
Phase 2 Example: Standing Warm-ups
- Start in mountain pose.
- Sequence: Do each 3 times and then reverse.
A: Neck rotation in big circles.
B: Neck is moved center, left, center, right, center, up, and center, down.
C: Shoulder Shrugs up, forward, down, backward, etc.
D: Pelvis small circles then hip big circles.
E: Thumbs up eyes back and forth between thumbs. One hand is near an armpit, and the other arm is fully extended at about forty-five degrees from the body.
F: Eyes rapid, then slow blinking. Pick a fixed object that is not close but that you can see clearly.
G: Eyes up, middle, down, left, right, stopping at each position. The neck does not move, just the eyes.
H: Eyes positions on a large imaginary compass. Mark out all four positions by blinking each spot.
I: Side bend, holding wrist overhead. The right-hand holds the left wrist and pulls to the right side. Keep feet and hips flat.
J: Twirl left and right ankles toenails up and then with toenails down on the ground.
K: Right hand on the left wrist, then bend right. Arms fully extended. This is a wrist stretch.
L: Right elbow overhead push down. Archer’s arms stretch.
M: Class desired or requested standing warm-ups time permitting.
Phase 3 Example: Sun Salutation
- Start in mountain pose with hands to heart.
A: Hands overhead and tilt backward.
B: Forward fold or Uttanasana (hold).
C: Halfway lift or Ardha Uttanasana (hold).
D: Right foot back with toes tucked (hold).
E: Left foot back.
F: Plank pose or Kumbhakasana (hold).
G: Knees, chest, chin down, hips up or take a Chaturanga.
H: Slide forward.
I: Cobra or upward-facing dog pose.
J: Plank pose (hold).
K: Downward-facing dog (take 3 breaths).
L: Right foot forward or high lunge (hold).
M: Left foot forward.
N: Forward fold (hold).
O: Halfway lift (hold).
P: Mountain pose or Tadasana.
Q: Hands overhead and tilt backward.
R: Hands to heart, Anjali Mudra, or prayer hands.
- Same as above only switch feet. “D” becomes “left foot back.” Etc.
- One sun salutation consists of both “D” positions, both left and right.
- Four sun salutations are usually enough for one class.
- Free downloadable pdf file for Phase 3.
Phase 4 Example: Standing Stretches
- Start in star pose (utthita tadasana) for transition in-between each set and pose.
A: Warrior 2 both sides.
B: Side Angle both sides.
C: Exalted Warrior both sides.
D: Humble Warrior both sides.
E: Triangle both sides.
F: Warrior 1 on both sides.
G: Wide stance into a side bend.
H: Hands to center and then to each ankle.
I: Wide halfway lift.
J: Hands to center then arm to the sky.
K: Wide downward dog (hands to the floor).
L: Hands on hips rise with a straight back.
M: Goddess Pose in moving circles.
N: Goddess Pose (6) with the tiger breath (Vyaghrah Pranayama).
O: Gorilla Pose (hands under toes).
P: Reverse Gorilla Pose (hands under heals).
Q: Class desired or requested standing stretches time permitting.
Phase 5 Example: Standing Balances
- Start in mountain pose. Reverse and do the other side.
A: Tree Pose (Vrksasana).
B: Standing Half Lotus (Padmasana).
C: Dancer’s Pose (Natarajasana).
D: Warrior 3 Pose (Virabhadrasana 3).
E: Half Moon Pose (Ardha Chandrasana).
F: Knee or leg straight forward & side (Utthita Hasta Padangusthasana).
G: Eagle Pose (Garudasana).
H: Squat Pose (Malasana).
I: Crow’s Pose (Bakasana).
J: Class desired or requested standing balances time permitting.
Phases 6 & 7 Example: Seated Stretches & Twists
- Three repetitions. Reverse and do both sides or directions.
A: Staff Pose (Dandasana).
B: Seated bend (Paschimottanasana).
C: Boat Pose (Paripurna Navasana).
D: Butterfly Pose (Baddha Konasana).
E: Feet wide: forward bend & back lift.
F: Right leg wide, left foot thigh, bend.
G: Joy Pose backbend in the above pose.
H: Cow Face (Gomukhasana) & archer’s arms (Viparita Virabhadrasana).
I: Seated side twist (Matsyendrasana).
J: Camel Pose (Ustrasana).
K: Rabbit Pose (Sasangasana).
L: Class desired or requested seated stretches time permitting.
Phase 8 Example: Stomach Stretches
- Start in Table Top Pose. Reverse & do both sides. 3x or more.
A: Cat (Marjaiasana) & Cow (Bitilasana). Experiment using a wide circular motion.
B: Downward-facing Dog Pose (setup for next pose).
C: Pigeon Pose (Pada Rajakapotasana).
D: Tabletop Pose (Bharmanasana).
E: Needle Pose (Parsva Balasana).
F: Downward-facing Dog Pose (setup for next pose).
G: Lizard Pose (Utthan Pristhasana).
H: Downward-facing Dog Pose (setup for next pose).
I: Stomach flying (lying down raised limbs).
J: Bow Pose (Dhanurasana).
K: Class desired or requested stomach stretches time permitting.
Phases 9-10 Example: Back Stretches
- Start in star pose on back. Perform both sides when appropriate.
A: Knees to Chest: side rock and roll.
B: Knees to Chest: front rock and roll.
C: Supine windshield wiper (Supta Sucriandhrasana).
D: Supine twist & stretch (foot to fingers).
E: Figure Four stretch.
F: Bridge (Setu Bandha Sarvangasana) or Wheel.
G: Shoulder Stand (Sarvangasana) or another Inversion.
H: Happy Baby Pose (Ananda Balasana).
I: Diamond Pose (relax under stress for two minutes).
J: Savasana, Star Pose, Corpse Pose. (Consider combining with a full body scan and a breathing exercise like Mind-Moving.)
K: Long body stretch of arms & legs.
L: Knees to chest & roll to the fetal position.
M: A seated position of your choice.
N: Close with Aum and Namaste.
O: Optional meditation time.
- Resource for Health Questions: External Link
- Resource for Yoga Poses: External Link
- Resource for Yoga Poses for Back Pain: External Link
- Resource for Yoga Poses for Constipation: External Link
- 5 Keys to Right Meditation
- 5 Step Solution to Self-Esteem
- Attitude Control & Attitude Power
- Choose Higher when Tempted by Lower
- Focus on 3 Truths for Right Identity
- J. Krishnamurti: List of External Links
- Meditation Simplified
- Practice Right Meditation
- Serenity Prayer
- Temptation: A Strategy to Overcome
- Three Kinds of Meditation
- Yoga Practice Points
- Yoga: What Is It?