Teaching Resources

Classes

Class sequences I've designed for various levels and focus areas.

These are sequences I've designed and taught. Each class is structured with intentional pacing, clear transitions, and options for different levels. Feel free to explore and reach out if you'd like me to teach one of these at your studio.

Level
Duration

1h Intermediate Vinyasa with Bakasana as Peak

Theme: Spandas → Push/Pull forces

Spotify Playlist

Centering ~5 min

  • Start in Balasana → Ask permission for hands adjustments
  • Breadths with Ujayi

Warmup ~7 min

  • Balasana → puppy / side stretch
  • Table position:
  • - Cat-Cow swirl hips around / Rotate wrists
  • - Elevate knees (more wrist warmup)
  • - Extend arm and opposite leg → Knee to elbow
  • Adho Mukha - paddling feet, plank and back
  • Step to Malasana -> side opening

Warm up sequence ~10 min

  • Surya Namaskar A (with step)
  • - 2x with slow chaturanga (6 count) and cobra
  • Surya Namaskar A (jump)
  • - Normal flow
  • Surya Namaskar B
  • Surya Namaskar B with twist in chair
  • Twist → Send opposite leg back (for each side)
  • - From twist to seated
  • - Navasana
  • - Rock back and forth → meet in down dog

Towards peak ~10 min

  • Sequence towards balance and opening:
  • - WII -> RE -> SA (short) -> WII
  • - Other side via wide leg arms up
  • - HM -> Half Splits -> High Lunge -> Pyramid -> WLFF
  • - (offer shoulder opener, tripod headstand, hamstring stretch)
  • - (other side - finish folding in the front of the mat)
  • Sequence towards core and wrist strength:
  • - Hands on blocks and fold push up

Peak! ~3 min

  • Bakasana / (Offer Bakasana B)

Soft backbends ~5 min

  • Bridge or supported bridge
  • Side stretch SEATED (avoid dizziness)

Cool down sequence ~10 min

  • Chandra Namaskar (x2 maybe)

Cool down stretches ~3 min

  • Supine twist
  • Soft Hip openers (Happy baby)

Savasana ~5 min

  • Rest and integrate