In this blog post, we present a comprehensive guide for new yoga teachers on how to effectively teach a strong and safe alignment flow to beginner students using a simple 20-minute sequence. The sequence is designed to build strength, improve mindfulness, and enhance overall awareness on the mat. By following the cues provided and incorporating the suggested poses, new yoga teachers can lead their students through a transformative journey, setting a solid foundation for their yoga practice. With step-by-step instructions and emphasis on proper alignment, plus modifications, this sequence ensures that beginners feel supported and empowered as they explore the world of yoga. Whether teaching friends, family, or beginning students, this easy-to-follow sequence serves as an excellent starting point for any aspiring yoga instructor.
Introduction:
Welcome, yogis! Namaste. I'm thrilled to guide you through our very first yoga burn session. This 20-minute class will introduce you to the basics of power flow yoga, setting the foundation for an incredible journey ahead. Over the next six weeks, we'll build upon this practice, transforming you into a super strong, mindful, and aware yogi on the mat.
Prepare Your Space:
Grab your mat and maybe a block for support. Find a quiet, comfortable space where you can move freely without distractions. Let's dive in!
Child's Pose (Balasana):
[Time Stamp: 00:01:00] Begin by kneeling at the back of your mat. Take a full breath in as you walk your hands forward, allowing your knees to spread wide. Sink your hips back towards your heels, finding length through the side body. Rest your forehead on the mat, connecting with your breath. If needed, use a block under your forehead for support.
Tabletop Pose:
[Time Stamp: 00:02:00] Transition to Tabletop Pose by stacking your shoulders directly over your wrists and aligning your knees under your hips. Engage your core and find a neutral spine. Begin to move through Cat-Cow, arching and rounding your spine with each breath.
Downward Facing Dog (Adho Mukha Svanasana):
[Time Stamp: 00:04:00] From Tabletop, tuck your toes and lift your hips up and back into Downward Facing Dog. Spread your fingers wide, press the earth away, and lift your sitting bones towards the sky. Keep a slight bend in your knees and breathe deeply.
Forward Fold (Uttanasana):
[Time Stamp: 00:05:00] Walk your hands towards your feet, coming to a Forward Fold at the top of your mat. Keep your feet hip-width apart and grab opposite elbows, allowing your upper body to hang heavy. Find a gentle sway from side to side, releasing any tension in your spine.
Mountain Pose (Tadasana):
[Time Stamp: 00:06:00] Rise up slowly, vertebra by vertebra, to stand in Mountain Pose. Ground down through your feet, engage your legs, and reach your arms overhead. Draw your shoulders away from your ears and find length through your spine.
Sun Salutations (Surya Namaskar):
[Time Stamp: 00:07:00] Flow through a series of 5 Sun Salutations, linking each breath with movement. Move through sequences of Chair Pose, Forward Fold, Halfway Lift, High to Low Plank, Upward Facing Dog or Cobra, and Downward Facing Dog.
Warrior Sequence:
[Time Stamp: 00:12:00] Step your right foot forward into a Low Lunge, drop the back knee. Sweep the arms back into modified arrowhead. stay for a few breaths, then sweep arms overhead, hook the thumbs for modified extended arrowhead and stay for a few breaths. Then lift arms overhead into modified Crescent Lunge (Anjayanasana). Hold, then transition through a vinyasa to Downward Facing Dog. Repeat on the left side and then repeat again each side one breath per movement to build heat.
Bridge Pose (Setu Bandhasana):
[Time Stamp: 00:18:00] Finish your practice with Bridge Pose. Lie on your back, bend your knees, and place your feet flat on the mat. Lift your hips towards the sky, pressing down through your feet and engaging your glutes.
Final Relaxation (Savasana):
[Time Stamp: 00:19:00] Release into Savasana, lying flat on your back with your arms by your sides. Close your eyes and allow your body to relax completely. Focus on your breath and soak in the benefits of your practice.
Closing Thoughts:
As you conclude your practice, take a moment to acknowledge your efforts and express gratitude for the journey ahead. Remember, this is just the beginning of your yoga transformation. Namaste.
With this simple yet powerful sequence, you can lead your friends and family through a rejuvenating 20-minute yoga class, helping them discover the joys and benefits of yoga practice.
Ready to dive into this transformative yoga sequence? Join us on our YouTube channel where we'll guide you through each pose and transition step by step. Whether you're a beginner yogi or a seasoned practitioner, this sequence is designed to help you build strength, improve alignment, and deepen your practice.
Click the link below to access the full video:
Don't forget to subscribe to our channel for more yoga tutorials and wellness tips. Enjoy the journey of self-discovery and transformation on the mat!