Yoga Teacher Training Sequence.

We will use this sequence as the main reference for our teacher training.   This will be the “base” of your physical knowledge on guiding a class in Vinyasa Yoga.  You will want to develop skill teaching this sequence 1st, so try to focus on just this sequence during your RYS 200 training.

PDF Copy Sample Sequence

Download the above sequence PDF.  Space is provided for your notes.  Below is additional examples of how the sequence could be called in a class.  The goal of the sequence is to establish order not for memorizing terminology.  You will want to learn to present this sequence in your own voice not as a memorized script.
Warm Up

Child pose, Ujjayi Breath 3-15 breaths. Sync and call the last 3 breaths, end with big exhale.

Tabletop (optional cow/cat breath)

Spinal Balance (optional)

Down dog Inhale/exhale 3-5 breaths. (Optional leg “up and over”)

End with BIG exhale.

Walk or Jump Forward (first time only- afterwards just say ‘jump’ or equivalent.)

Halfway lift

Fold

SUN A

All the way up

Fold

Halfway lift

Chaturanga – option to break down first one

Up dog

Down dog call 3-5 breaths, end with big exhale

Jump

Halfway lift, Fold

TEACH 3-5 SUN A’s then…

SUN B

Chair (first time may hold this for 3- 5 breaths)

Fold

Halfway lift

Chaturanga

Up dog

Down dog, right foot forward, Warrior 1. (first time may hold this for 3- 5 breaths)

Chaturanga

Up dog

Down dog, left foot forward, Warrior 1. (first time may hold this for 3-5 breaths)

Chaturanga

Up dog

Down dog – hold for 3- 5 breaths

 

TEACH 3-5 SUN Bs–last 2 or 3 with variations-(warrior 2/Reverse, etc) (after 3-5 sun B’s go directly to Crescent Series RIGHT AWAY IN RHYTHM with NO HOLD IN DOG)

CRESCENT SERIES (Vitality)

Right foot forward, crescent lunge

Sweep up (option hold for 3 or more breaths to build into twist)

Twist right

Inhale

Twist repeat 3-6 times

Last exhale Get all the air out.

Warrior 2

Exhale (hold this) or immediately:

Reverse warrior

Extended side angle (5 breaths. optional, add bind)

One more big inhale…

Right hand down Side plank (5 breaths)

Big breath in, reach up!

Chaturanga

Up dog

Down dog

Left foot forward, crescent lunge Repeat on left side. Ends on Down Dog (0-5 breaths in down dog, end with big EXHALE)

PRAYER TWIST  

Jump forward

Halfway lift

Fold

Chair

Twist right 3-5 breaths, One more big inhale

Fold

Halfway lift

Fold

Chair

Twist left 3-5 breaths, One more big inhale

Fold

Halfway lift

CROW (Optional)

Jump back (Chaturanga)

Up dog

Down dog

Jump forward

Half lift, Fold

Sweep-up!

Eagle, right arm under, right leg over

Inhale Exhale (3-5 breaths, end with a big EXHALE)

Sweep up!

Left arm under, left leg over

Inhale Exhale (3-5 breaths end with big EXHALE)

Sweep-up! Start second set above with “Eagle, right arm under, right leg over.” When done with second set

Balance Main Series

Hands on hips

Lift your right leg. Sweep up!

Hands on your hips

Lift your Right leg. (Optional hold here)

With your right hand, take your knee or big toe (watch what they do)-Standing Leg Raise

Hold for 3 to 5 breaths Leg right, eyes left (Hold for 3 to 5 breaths, end on big INHALE )

Come to center

Reach up

Airplane (Hold for 3  breaths or longer)

Last inhale, lift you back leg!

Standing split (Hold 3 breaths or longer).

Half Moon (Hold 3 breaths or longer)

Last inhale  

Feet together Fold!

Extended Mountain Pose!

LEFT SIDE: Sweep up!

Hands on your hips

Lift your left leg. (Optional hold here)

With your left hand, take your knee or big toe (watch what they do)

Hold for 3 to 5 breaths Leg left, eyes right (Hold for 3 to 5 breaths, end on big INHALE )

Come to center

Reach up

Airplane (Hold for 3  breaths or longer)

Last inhale, lift you back leg!

Standing split (Hold 3 breaths or longer).

Half Moon (Hold 3 breaths or longer)

Last inhale lift  

Feet together! Then rise up.

Mountain Pose! (3 Breaths)

TREE

Tree pose, (3-5 breaths or longer)  right foot up. Tell them to breath on their own OR teach arm variations/focus/conversational cues etc.

Other side.

DANCER (Both sides)

Dancer, right hand back

Inhale

Exhale (3-5 breaths)

Last big breath in… Other side

Inhale

Exhale (3-5 breaths)

Complete each side, then release to Mountain Pose

3- Breaths then (Optional)

Dancing Shiva (Both Sides) 3- 5 Breaths then ends in

Fold

Halfway, Chaturanga! Up dog Down dog. No stop here.

TRIANGLE SERIES

Right foot forward, Warrior 1

Warrior 2.

Reverse! Optional (or inhale in warrior 2)

Triangle! Call breath occasionally tell them to breath in the pose. Hold 5+ breaths

Sync-up the last 3 breaths. After a big inhale:

Wide Leg Forward Fold, turn your right foot in.

Hands on hips

Inhale!

Fold (watch and help as needed) 5 breaths or more. End on BIG EXHALE

Halfway up

Exhale hands to hips (get empty)

Rise All the way up!

Face front, shorten stance

Pyramid

Fold 5+ breaths, end on BIG EXHALE

Half lift the spine

Twisting Triangle

Inhale! Twist!

Inhale! Twist! (5 breaths like this.)

Last big breath in!

Charrarunga! (up dog/down dog/left foot forward Warrior 1)

Complete other side.

Second Wide Leg Forward Fold is optional.

End with a big inhale, then:

Charrarunga! /up dog/down dog/high plank, low plank, FLOOR!

BACKBENDS

INHALE

Exhale

Locust! Call 5 breaths- end on BIG INHALE

Floor! (or come down)

Inhale

BIG Exhale Bow

Call 5 breaths-end on BIG INHALE

Floor REPEAT BOW end on big inhale

Exhale Upward facing dog Build 5 breaths. End on huge inhale

Down dog A few breaths here

Camel give them time to set up then call five breaths as above. Build on inhales. End on BIG INHALE

Down dog Repeat once more, end in down dog

Bridge pose Let them set-up, then five breaths, end on big inhale then,

Come down or floor repeat 4-6 times more, encouraging wheel.

WATCH CLOSELY at the end of their last huge inhale say

Supta Baddha Konasana-Reclined Butterfly, give some quiet time – (Class will not come off the floor again) 5-25 breaths, then

Knees in, squeeze! More quiet–happy baby pose-optional abs

PIGEON

Sit up, double pigeon, right knee under Hold for about 10-20 breaths, encourage longer breathing, exploration of the pose. Use variations as you wish.

Half pigeon, top leg straight back Encourage longer breath. Optional language:

“Begin to lengthen your exhales. When you think you are at the end of the exhale, see if there is more exhale. Same with inhale.”

After 10-20 breaths, Double pigeon, sweep back leg forward. Sit up, left knee under . Encourage long breathing. Silence. After 10-20 breaths:

Half pigeon, top leg straight back 10-20 breaths Happy Baby through the rest of class, encourage internal exploration of poses and longer and longer breathing-Additional possible language, “More experienced students, when you get to the real end of your exhale, pause with no breath for 3-5 beats. Same with inhale.”

Shoulder stand/plow/dead man pose or optional headstand/child

Fish  / Seated forward fold-optional seated twist

Reverse tabletop / Frog option

Twist Add as options seated poses you love. From backbend to the end, this section is flexible time-wise like an accordion. Avoid having students come off the floor.

Savasana: Shoot for 8 minutes

Bring your knees in, roll to your right,  5-10 breaths

Seated position 5 breaths. Bring your hands up, thumbs across your eyebrows, breath in, look up,

Namaste!