One of the questions I get asked frequently by fellow yoga instructors is about sequencing. I guess a lot of us teachers are curious about how other teachers approach sequencing. To that end, I am more than happy to share my 60 Minute Yoga Stretch Sequence with you.
I model my stretch classes around this template. Although it is a stretch class, I like to have some dynamic elements mixed in with longer passively held stretches. I have received great feedback when I have combined them both.
Most people come to a stretch class not wanting to work up a sweat - this is especially true if it's a lunch time class - Oh honey, we need more than 5 minutes to look fabulous! At the same time, they don't expect it to be a completely restorative or a yin class. Hence, I have found that this combination works well as it covers most bases.
Regardless of whether you are a yoga instructor or a home practitioner, I hope you give my sequence a try. You can use this as a base template and then add your own spin to it. Use what works for you and your community. If you are a home practitioner, remember to always listen to your body and modify the poses as required.
Go ahead and bookmark this page for ease of reference. I have also created a downloadable and completely free PDF that you can save as well.
If you would rather practice with me, I have previously recorded a 60 minute Yoga Stretch Class. It's not identical to the sequence here but it is similar. Here is the link to my 60 minute Yoga Stretch Class on YouTube.
I hope that after practicing this sequence, you will feel restored and rejuvenated.
Happy practicing Champs!
60 Minute Yoga Stretch Sequence
Centering - 5 Minutes
Begin by sitting in a cross legged position on the mat
Alignment check, reset shoulders, sit bones grounded
Slowly calm thoughts in mind
Ground yourself and set intention for practice
Seated & Tabletop Position Stretches - 10 Minutes All poses below = 6 breaths
Seated Cat Cow – fingertips behind head. Inhale to look up, exhale round spine, gaze to navel
Seated Side Stretch
Seated Twist
Transition to Tabletop
Cat Cow
Dynamic Child's pose - Move between Tabletop and Child's Pose
Thread the Needle
Thread the Needle + Bind Variation
Extended Puppy Pose
Stay in Extended Puppy Pose. Bring palms together and bring thumbs to nape of your neck
Standing Stretches - 10 Minutes
From Tabletop position, take an exhale and come to Downward Dog
Downward Dog - add movement for next 8 breaths (bend knees, move hips)
Walk the feet to the hands at the top of the mat. Come to standing forward fold with slight bend in knees
Rag Doll 8 breaths
Halfway Lifts -> Standing Forward Fold 8 breaths
Come all the way up to standing
Whole Body Stretch - As you inhale raise your arms up overhead, palms facing forwards while coming to your tip toes. Feel a whole body stretch, feel yourself grow taller and firmer 8 breaths
Transition to Wide Legged Stance
Step Feet about 3 feet apart, adjust depending on your height and leg length
Standing Wide Legged Forward Fold 8 breaths
Standing Wide Legged Forward Fold + Simple Twist - Place one palm under your face on the mat, stretch other arm towards the ceiling, turn gaze to lifted fingertips. Repeat on the other side 6 breaths each side
Add a Bind 6 breaths each side
Step your feet back to standing at the top of your mat - Tadasana. Move on to slow flow sequence
Slow Flow Sequence - 15 Minutes All poses below = 6 breaths
Option to add vinyasa between poses or just come to Downward Dog
Round 1 – Lunges
Low Lunge
Low Lunge + Simple Twist
Low Lunge + Cactus Arms
Runner’s Lunge
Round 2 – Lizard
Lizard - Option to have back knee down on the mat
Open Hips - From Lizard (with right foot forward) - ground left palm down and left knee down. Use right hand to gently nudge right inner knee away, come onto outer edge of right foot
Add Quad Stretch - From Lizard (with right foot forward) - ground left palm and left knee down. Bend left knee. Use right hand to gently draw left foot in towards body
Round 3 - Gate Pose
From Downward Dog, drop knees to mat - come to tabletop position
Step right leg out to the side, right toes in line with left knee. Feel stretch in inner right leg
Inhale and stretch arms upwards. (left knee still on the mat)
Exhale and stretch left arm to the right (Side Bend)
Skandasana
Round 4 - Malasana
Malasana (Garland Pose)
Malasana + Simple Twist
Malasana + Bind
Round 5 - Pigeon
Scorpion Kick -> option to add Wild Thing
Reclined Pigeon
Prone & Supine Stretches - 10 Minutes
All poses below = 6 breaths
Prone Stretches
Transition to Forearm Plank
Sphinx
Cobra
Cobra + Turn to look at toes
Child's Pose
Supine Stretches
All poses below = 8 breaths or more if time permits
Transition to lying on the mat
Reclined Butterfly Pose
Reclined Figure 4 Stretch
Happy Baby
Reclined Spinal Twist
Knees to Chest - Gentle rock from side to side
Savasana - 10 Minutes
Enjoy a relaxing savasana. Feel weightless and free
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