Time is one of your most precious resources and my aim with this blog post is to save you some precious moments of planning time before your next yoga session. Whether you’re a regular teacher or dedicated home practitioner, you can use these yoga class sequences to have a plan on the mat. Hatha. Vinyasa. Feel good flows. I’ve got you covered. Plus, there are 5 pages of quotes you can pair as inspirational class themes or points of focus.
When I was unpacking boxes that arrived in my POD from Florida, I found a box of older Swagtail material. The bundle I’m sharing here just scratches the surface of the stick-figure laden pages I found inside. I smiled as I flipped through the vast array of topics covered over the years. Backbends. Side bends. Strength classes. Ones to build balance. I could see where my style changed based on times of life. I saw where I got into really fluid practices, and where I needed grounding.
As you evolve as a yoga teacher, I hope you appreciate the way you change in the craft, too. The key is to show up authentically and always do our best. This is true as a teacher and a student. Enjoy this brief glimpse into my way of formulating classes (and reach out if you have any questions about what you see in this blog post).
Photo Credit: Diane Nicole Photography
YOGA CLASS SEQUENCES
This yoga bundle has nine class sequences inside. They are as follows:
(1) 60-minute feel good flow
This movement-forward practice takes you through chest opening, spinal rolls, hip opening, and backbend variations to leave you feeling spacious and free in your body (and in your life).
(2) Build hamstring strength
Many causes of low back pain can be attributed to weak and tight hamstrings. This class sequence combats that problem by building strength in the back body. The front body also opens throughout class to get you to the main pose of purvottanasana.
(3) Open the heart with bow pose
Lengthen the psoas and abdomen. Open the pecs and shoulders. Create space in the ribs and take in more breath. You’ll leave this practice strong and steady in the safest place you could be: wide open!
(4) Feel good ladder flow
If you notice your mind going wild or wanting to control the uncontrollable, a ladder practice is for you. Surya Namaskar B is the foundation, and you build into open-hearted poses in crescent, warrior 3, and ardha chandrasana. The end result is you’re more grounded in a feel-good place after your final relaxation pose.
(5) Breathe into the side body
While ustrasana is often viewed as a backbend, the truth is that an elongated side body makes this pose more accessible. This is a vinyasa class sequence that builds heat as you lengthen and prep for camel.
(6) Flex and extend the spine
There is a phrase that the quality of our life is determined by the flexibility of the spine, and this class moves you through flexion and extension to boost your vitality. Don’t worry. You’ll go through side bends and twists, too, for a well-rounded vibe when you’re done.
(7) Strengthen the Serratus
The serratus is the fan-shaped muscle located in the lateral chest wall. It helps to stabilize the scapula and assists it in moving your arms overhead. Think strong foundation for any arm-bearing pose, ranging from tabletop to dolphin (the latter of these being the main pose in class).
(8) Another feel good flow
When I get too in my head, a feel good flow puts me right back into my body. This class sequence does just that as you move through tree pose, warrior variations, and pyramid pose.
(9) Turn inward with the strength of horse pose
Self-observation is a skill we develop on the yoga mat, and our goal is to do so without judgement or the need to craft a story about what we’re experiencing. This can be tough, especially when in challenging poses like horse. Have some fun as you breathe into your strength with this hatha-style format.
MORE INSPIRING QUOTES
I’m a big fan of words that boost your mood. That’s why there are various posts here at Swagtail, such as yoga quotes to remember your power and quotes to end a yoga class. You don’t need to pair the quotes in today’s bundle with a yoga practice. You might simply read them for personal contemplation or share with a friend to lift their spirits. However you use them today, I hope you enjoy them as much as I did. Here are a few samples of what you’ll find in this multi-page document.
“The world is changed by your example, not your opinion.” – Paulo Cuelho
“Things never happen by accident. They happen because you have a vision, you have a commitment, you have a dream.” -Oscar de la Renta
“In the attitude of silence, the soul finds the path in the clear light, and what is elusive and deceptive resolves itself into crystal clearness.” –Mahatma Gandhi
“Put your heart, soul, and mind into even the smallest of acts. This is the secret of success.” -Swami Sivananda
“Rule your mind or it will rule you.” -Horace
PUTTING IT TOGETHER
A yoga practice is a devotion. It’s a way we demonstrate care for our physical body and give our mind space to process our lives. Yoga is also how we connect to our spiritual nature and tune in to the wisdom we have within at all times. The yoga class sequences in this bundle are here to support you on your unique journey. Whether you’re sharing them with others as a yoga teacher, or refining your home practice, I trust you will be uplifted through their deliberate structure. And, you can get an extra boost with the inspiring quotes in the bundle, too.
Take Action Now:
- Download this yoga class sequence and quote bundle here
- Join our monthly Brilliant Becoming Program for greater focus, confidence, and clarity as you move into the future. Details coming soon.
- Share a smile with someone around you! You’re a unique and beautiful person and the world is blessed by your presence.
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