Yoga Sequence Template and Sample
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How Long You Are Holding Each Pose
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Optional Props: Block and strap
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Intro: Who you are, a bit about you, etc
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Injuries/Needs
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Style of class - Hatha Yoga
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Theme : Living in the moment
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Quote: Remember there is only now - Steve Jobs
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Intention: Let it Go
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Warm Up
Getting the body ready for practice
Up to 15 mins
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Lotus - Meditation5 mins
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Cat/Cow60 secs
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Thread the needle (shoulder) right30 secs
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Thread the needle (shoulder) left30 secs
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Child Pose60 secs
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Down Dog to Mountain 60 secs
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Workout Standing Poses
Strength/Stamina/Endurance
Usually 15-20 mins
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Warrior 1 right30 secs
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Warrior 1 left30 secs
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Mountain 30 secs
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Warrior 11 right30 secs
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Warrior 11 left30 secs
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Mountain 30 secs
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Chair 2 x60 secs
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Downward dog60 secs
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High plank (apex pose)60 secs
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Cobra30 secs
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Down Dog to Mountain 30 secs
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Cool Down
Prepare the Body For the Corpse Pose (Savasana)
Usually 10-15 mins
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Hero - Lion's Breath2 mins
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Bridge pose 2 x60 secs
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Supine Twist Right30 secs
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Supine Twist Left30 secs
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Savasana w Music8 mins
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Lotus/Namaste60 secs
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Total Time53 mons
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