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One in every of my first teaching gigs was greater than an hour from my home. I’d spend my entire commute along Los Angeles’ infamous 405 freeway curating my sequence for sophistication. (As Rosie Acosta perfectly describes in her book You Are Radically Loved, “You don’t actually drive on the 405. You progress at a glacial pace.”) I’d flip through my sequencing binder from yoga teacher training, mapping out every pose and transition from the primary breath to the ultimate “goodbye.” I used to be at all times incredibly excited to show what I had worked so hard to create.

But over and over I’d walk right into a room crammed with students who needed the precise opposite of what I had planned. I’d wish to teach an intense arm balance or inversion practice, but half the scholars that day could be challenged with shoulder or wrist issues. Or I’d wish to go hard but everyone was seeming lethargic.

Sequencing a gaggle yoga class may be considered one of the more creative parts of teaching yoga. But our sequences are ultimately meant to serve our students. Planning them—and insisting on following through on them—can sometimes disconnect you from what students need. For instance, you will have learned a cool latest transition to Vrischikasana (Scorpion) from Pincha Mayurasana (Forearm Balance). But when the general mood of sophistication seems more in need of calming, you should save that transition for an additional day.

Most yoga teachers—even those that don’t often plan what they teach ahead of time—agree that it’s essential to have just a few go-to yoga sequences. These are sequences that we all know in and out and may teach at a moment’s notice while not having to think or prepare. They’re backup options we will depend on when our intended approach doesn’t work with the fact of our situation.

Go-to sequences also provide a buffer on the times and weeks that inspiration—or time—is lacking. Yvonne Kingsley, co-founder of Haum Yoga in San Francisco, agrees. When she began teaching, she would often sub classes on short notice. Counting on “go-to” sequences enabled her to be prepared to show at any moment without having to always create a brand-new sequence.

And from a student perspective, there’s something comforting about familiar sequences. Knowing what’s coming next may also be reassuring for college kids and for the teacher. It’s not an unusual practice. I spent a few years studying Ashtanga yoga, which consists of predetermined sequences referred to as “series.” Other types of yoga, including hot yoga, also depend on a “set sequence.”

Personally, I’ve found that counting on my go-to sequences have been crucial during stressful times after I’m scuffling with grief or illness. Not having to expend energy choreographing each class is a vital approach to practice self-care as a yoga teacher.

What to bear in mind if you design a go-to sequence

Simplicity

Remember, your motivation for using a go-to sequence is normally about keeping things approachable for each you and your students. The more accessible the poses and the simpler the transitions, the better it would be not only for college kids to follow, but so that you can memorize.

The longer I teach, the more I prefer sticking to simpler transitions somewhat than getting super creative because it makes class way more accessible for the masses. This is determined by the scholars you usually teach, in fact. Anyone who teaches an all-level class knows there’ll at all times be the select few students—often within the front row—who’re excited to try latest things. But let’s say you might have a variety of people who find themselves latest to your class otherwise you teach beginner-style classes. People may feel left behind or lost attempting to sustain with overly complex sequences, leading them to feel discouraged and potentially turned off of yoga altogether.

You may as well create go-to sections of sequences that you would be able to swap into class at any time. For instance, I like having a go-to cool down that I can incorporate into any class.

Theme

Your go-to yoga sequences may be themed in any way you’d approach a usual sequence, whether which means a peak pose, a body part, an anatomical motion, or a theme that’s less physical and more emotional, for instance, give up or self-love.

When the physical practice is easier, it leaves more room for the more complex philosophical teachings. Counting on postures which are less anatomically complicated— due to this fact requiring fewer cues— allows you more room to discuss things aside from the physical body during class. (It’s so much harder to show sutra 1:2 if you’re also explaining to students the way to rotate and stabilize their knees in order that they don’t injure themselves.)

London-based teacher Mia Togo has been teaching yoga for nearly twenty years. Her classes are extremely well-attended, whether she’s teaching in the UK or in her hometown of Los Angeles. Togo loves teaching asana classes which are sequenced similarly and as an alternative changing the theme—often a yoga sutra—that she asks students to explore. Practicing a well-recognized sequence during which students know what comes next allows them to go deeper with the inner work and allows students to integrate their inner and outer worlds.

Ease

Your go-to sequences may be the identical exact sequences you’ve been teaching because you were certified. Or they could evolve over time. My go-tos haven’t modified much within the last fifteen years.

Accessibility

Kingsley reminds teachers that it also helps—and, actually, is crucial—to know just a few “variations per pose which may be relevant to the scholars you’re teaching.” This lets you make the extent more appropriate for everybody in your class.

Variety

It’s helpful to create several go-to sequences which are themed otherwise. Perhaps you create one focused on the lower body, one other on the upper body, in addition to one which is slower in nature for those who typically teach something faster or vice-versa.

Precision

Simply because you’re reusing the identical sequence doesn’t mean you’ll be able to stop teaching the poses. One in every of my favorite exercises to supply after I lead the sequencing portion of the 300-hour YogaWorks teacher training is to offer trainees the identical mini sequence, but have them teach it in other ways by simply changing the philosophical focus.

Togo reminds us that anything done repeatedly is prone to get sloppy. For instance, classes that include a substantial variety of vinyasas—and Chaturangas—hold the potential for repetitively practicing unsafe alignment. Eventually, this will result in overuse injuries. It’s vital to fastidiously observe students and cue protected alignment.

All the time allow time at the top to chill down

Consider the ultimate portion of your sequence as bringing everyone back to their center. It could possibly be tempting to attempt to squeeze in only a pair more poses, but be certain to permit enough time for counterposing, stretching, and the ultimate leisure pose. When you end up at all times having difficulty coming up with a cool-down section on the go, create several different go-to cool downs so you might have options on days if you use all of your creativity by the top of your peak pose and want a little bit support in getting through the remainder of sophistication.

Need some inspiration in your go-to sequences?

Join me this month on Yoga Journal as I share a few of my favorite go-to sequences. You should use these cue-for-cue, borrow from the, or just find inspiration to create your individual go-tos. This week’s go-to sequence is Adho Mukha Vrksasana (Handstand).

About our contributor

Sarah Ezrin is an writer, world-renowned yoga educator, popular Instagram influencer, and mama based within the San Francisco Bay Area. Her willingness to be unabashedly honest and vulnerable along along with her innate wisdom make her writing, yoga classes, and social media great sources of healing and inner peace for many individuals. Sarah is changing the world, teaching self-love one person at a time. She can also be the writer of The Yoga of Parenting. You’ll be able to follow her on Instagram at @sarahezrinyoga and TikTok at @sarahezrin.