HOW TO USE THIS WORKBOOK
Each class plan appears twice.
The first appearance will be the most detailed format. This is great
for teachers or practitioners who want to know what breath to
place where, how long to hold each posture, and safe transitions.
You’ll find explanations of posture variations as well as posture
names (when it applies).
Following each detailed class plan, you will find the same class,
planned in an outline. Many users have requested space to use
their own knowledge of breath, timing, and transitioning. When
using the outline, the detailed format will serve as a reference for
anything that may not be familiar to you in your practice or
teaching. Posture names and variations of postures can vary
depending on location, studio experience, and/or style.
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Class 1 Peak: 3rd warrior notes: __________________
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Introduction: child’s pose (minimum 10 breaths)
(inhale) all fours pose
(exhale) downward facing dog (minimum 8 breaths)
(exhale) ragdoll pose (minimum 5 breaths)
(inhale) mountain pose
(exhale) equal standing pose (minimum 5 breaths)
Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)
(exhale) small backbend (minimum 5 breaths)
(inhale) mountain pose
(exhale) standing forward bend
(inhale) half standing forward bend (minimum 5 breaths)
*transition to the flow you elect to use throughout this sequence
*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)
(inhale) upward facing dog
(exhale) downward facing dog (minimum 3 breaths)
Flow 3 times with breath through Sun Salutation A
Sun Salutation B: (inhale) chair pose (minimum 5 breaths)
(exhale) chair pose, reach arms back (minimum 5 breaths)
Repeat chair & reach arms back 2 or 3 times
(inhale) chair pose
(exhale) standing forward bend
(inhale) half standing forward bend
FLOW to downward facing dog
Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) modified pyramid pose (minimum 5 breaths)
(exhale) low lunge
(inhale) high lunge (minimum 5 breaths)
(exhale) reach arms back (minimum 5 breaths)
(inhale) 2nd warrior (minimum 5 breaths)
(exhale) side angle pose, option extended (minimum 5 breaths)
(inhale) reverse warrior (minimum 5 breaths)
(exhale) FLOW to downward facing dog
Flow 2 to 3 times with breath through Sun B
CHILD’S POSE (minimum 5 breaths)
(inhale) all-fours pose
(inhale) cow pose (minimum 3 breaths)
(exhale) cat pose (minimum 3 breaths)
*flow cow/cat pose 2-3 times
1st Series:
(exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) high lunge (minimum 5 breaths)
(exhale) revolved high lunge (minimum 8 breaths)
(exhale) runner’s pose (minimum 8 breaths)
(exhale) frog/garland pose, option right arm bind 1st side (minimum 5 breaths)
(exhale) standing forward bend
(exhale) *gorilla pose (minimum 8 breaths)
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
(exhale) standing forward bend
(inhale) half standing forward bend
(exhale) low lunge, left foot back
(inhale) 1st warrior (minimum 5 breaths)
(exhale) humble warrior pose (minimum 8 breaths)
(inhale) palms to mat
(exhale) plank pose
(inhale) side plank pose (minimum 5 breaths)
FLOW to downward facing dog
Repeat 1st series, opposite side, *padangusthasana/big toe grip, 2nd side
CHILD’S POSE (minimum 5 breaths)
2nd
Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) modified pyramid pose (minimum 5 breaths)
(exhale) low lunge
(inhale) high lunge
(exhale) high lunge, reach arms back
(exhale) airplane balance (minimum 5 breaths)
(inhale) 3rd warrior (minimum 8 breaths)
(inhale) high lunge
(exhale) 2nd warrior
(inhale) 5 point star pose – arms shoulder level
(exhale) *standing straddle bend (minimum 8 breaths)
(inhale) 5 point star pose – arms shoulder level
(exhale) 2nd warrior
(inhale) reverse warrior
(exhale) FLOW to downward facing dog
Repeat 2nd Series, opposite side, *horse stance, 2nd side
CHILD’S POSE (minimum 5 breaths)
3rd
Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) high lunge
(exhale) 2nd warrior
(inhale)
(exhale) balancing half-moon pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend
FLOW to downward facing dog
Repeat 3rd Series, opposite side
CHILD’S POSE (minimum 5 breaths)
Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)
(exhale) sleeping pigeon pose (minimum 8 breaths per side)
(inhale) cobra pose (minimum 8 breaths)
rest
(inhale) locust pose (minimum 8 breaths)
rest
(exhale) supine spine twist (minimum 5 breaths per side)
(exhale) happy baby pose (minimum 5 breaths)
savasana (minimum 3 minutes)
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
outline of: Class 1
Peak: 3rd warrior notes: __________________
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Introduction:
child’s pose
ragdoll pose
Sun Salutation A:
mountain pose
small backbend
mountain pose
Sun Salutation B:
chair pose
reach arms back
flow: modified pyramid pose
high lunge
reach arms back
2nd warrior
side angle pose
reverse warrior
Spine Series: cow & cat poses
1st Series: revolving high lunge
runner’s pose
frog pose & arm bind
gorilla pose
low lunge
1st warrior
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
humble warrior
side plank pose
2nd
Series:
modified pyramid pose
airplane balance
3rd warrior
standing straddle bend
3rd
Series:
balancing half-moon pose
Hips, Spine, & Close:
sleeping pigeon pose
cobra pose
locust pose
seated forward fold
happy baby pose
supine spine twists
savasana
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Class 2 focus: centering body & mind
notes: __________________
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Introduction: child’s pose (minimum 10 breaths)
(inhale) all fours pose
(inhale) lift right leg back & left arm forward (minimum 5 breaths)
(exhale) all fours pose
(inhale) lift left leg back & right arm forward (minimum 5 breaths)
(exhale) all fours pose
(exhale) downward facing dog (minimum 8 breaths)
(exhale) ragdoll (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) equal standing pose (minimum 5 breaths)
Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend (minimum 5 breaths)
*transition to the flow you elect to use throughout this sequence
*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)
(inhale) upward facing dog
(exhale) downward facing dog (minimum 3 breaths)
Flow 3 times with breath through Sun Salutation A
Sun Salutation B: (inhale) chair pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend
FLOW to downward facing dog
Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) high lunge (minimum 5 breaths)
(exhale) 2nd warrior (minimum 5 breaths)
(inhale) 5 point star pose
(exhale) 2nd warrior, facing back (minimum 5 breaths)
(inhale) 5 point star pose
(exhale) 2nd warrior, facing forward
(inhale) reverse warrior (minimum 5 breaths)
(exhale) FLOW to downward facing dog
Flow 2 to 3 times with breath through Sun B
Arm Balance: (exhale) crow or crane arm balance (minimum 10 breaths)
CHILD’S POSE (minimum 5 breaths)
1st Series:
(exhale) downward facing dog (minimum 5 breaths)
(inhale) chair pose
(exhale) side prayer twist (minimum 5 breaths)
(exhale) standing forward bend
(exhale) gorilla (minimum 8 breaths)
(inhale) chair pose
(exhale) side prayer twist, other side (minimum 5 breaths)
(exhale) standing forward bend
FLOW to downward facing dog
CHILD’S POSE (minimum 5 breaths)
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
2nd
Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) high lunge
(exhale) 2nd warrior (minimum 5 breaths)
(exhale) triangle pose (minimum 5 breaths)
(inhale) 2nd warrior
(inhale) 5 point star pose – arms at shoulder level
(exhale) *standing straddle bend (minimum 8 breaths)
(inhale) 5 point star pose – arms at shoulder level
(exhale) 2nd warrior, facing back
(inhale) reverse warrior
FLOW to downward facing dog, facing back
(inhale) raised leg downward facing dog, right leg
(exhale) low lunge
(inhale) twisted low lunge (minimum 5 breaths)
(exhale) runner’s pose, option hurdle (minimum 8 breaths)
(inhale) low lunge
(exhale) half front splits pose, option front splits (minimum 5 breaths)
(exhale) low lunge
(inhale) raised leg downward facing dog, right leg
(exhale) downward facing dog, facing back
Repeat 2nd series, starting on left side, facing back (end facing forward)
*clasp hands at low back, 2nd side
CHILD’S POSE (minimum 5 breaths)
3rd
Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) modified pyramid pose (minimum 5 breaths)
(exhale) low lunge
(inhale) high lunge
(exhale) reach arms back
(exhale) airplane balance
(inhale) 3rd warrior (minimum 8 breaths)
(inhale) high lunge
(exhale) 2nd warrior
(inhale) reverse warrior
(exhale) FLOW to downward facing dog
Repeat 3rd Series, opposite side
CHILD’S POSE (minimum 5 breaths)
Inversion Series: (exhale) downward facing dog (minimum 5 breaths)
(exhale) frog/garland pose (minimum 5 breaths)
(exhale) crow arm balance (minimum 5 breaths)
(exhale) tripod balance or tripod headstand (minimum 5 breaths)
CHILD’S POSE (minimum 5 breaths)
Spine and Close: (inhale) bridge pose (minimum 5 breaths)
rest/neutralize
(inhale) bridge pose (minimum 5 breaths)
rest/neutralize
(exhale) happy baby pose (minimum 5 breaths)
(exhale) supine spine twist (minimum 5 breaths per side)
savasana (minimum 3 minutes)
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
outline of: Class 2
focus: centering body & mind notes: __________________
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Introduction:
child’s pose
balancing tabletop/core stabilization
ragdoll pose
Sun Salutation A:
traditional sun salutation
Sun Salutation B:
chair pose
flow: high lunge
2nd warrior
5 point star pose
2nd warrior, facing back
5 point star pose
2nd warrior, facing forward
reverse warrior
Arm Balance:
crow pose
1st Series:
side prayer twist
gorilla pose
side prayer twist, 2nd side
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
2nd
Series:
2nd warrior
triangle pose
standing straddle pose
2nd warrior, facing back
reverse warrior
downward facing dog
raised leg downward facing dog, right
twisted low lunge
runner’s pose/hurdle option
half front splits pose/full splits option
raised leg downward facing dog, right Repeat on left to end facing front
3rd
Series:
modified pyramid pose
3rd warrior
Inversions Series:
frog pose
crow pose into tripod or headstand
Hips, Spine, & Close:
bridge pose
bridge pose or wheel pose
happy baby pose
supine spine twists
savasana
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Class 3 Peak: dolphin pose notes: __________________
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Introduction: child’s pose (minimum 10 breaths)
(inhale) all fours pose
(inhale) cow pose
(exhale) cat pose
Repeat cow & cat several times with breath
(exhale) downward facing dog (minimum 8 breaths)
(exhale) ragdoll (minimum 5 breaths)
(exhale) bind hands at low back (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) equal standing pose (minimum 3 breaths)
Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)
(exhale) small backbend (minimum 5 breaths)
(inhale) mountain pose
(exhale) standing forward bend
(inhale) half standing forward bend (minimum 5 breaths)
(exhale) low lunge, left foot back
(inhale) modified pyramid pose (minimum 5 breaths)
(exhale) low lunge
(inhale) plank pose
*transition to the flow you elect to use throughout this sequence
*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)
(inhale) upward facing dog
(exhale) downward facing dog (minimum 3 breaths)
Flow 3 times-alternate legs-with breath through Sun Salutation A
Sun Salutation B: Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog
(exhale) hip flexor stretch/scorpion leg – SET UP ONLY (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) tiger pose, variation knee to opposite elbow (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) twisted low lunge (minimum 5 breaths)
(exhale) low lunge
(inhale) high lunge (minimum 5 breaths)
(exhale) 2nd warrior (minimum 5 breaths)
(inhale) 5 point star pose
(exhale) horse stance (minimum 5 breaths)
(inhale) 5 point star pose
(exhale) 2nd warrior
(inhale) reverse warrior (minimum 5 breaths)
(exhale) FLOW to downward facing dog
Flow 2 to 3 times with breath through Sun B
CHILD’S POSE (minimum 5 breaths)
1st Series:
(exhale) downward facing dog (minimum 5 breaths)
(exhale) standing forward bend
(exhale) gorilla pose (minimum 5 breaths)
(inhale) chair pose
(exhale) side prayer twist (minimum 8 breaths)
(exhale) standing forward bend
(exhale) ragdoll pose, pedal feet (minimum 5 breaths)
(inhale) chair pose
(exhale) side prayer twist, other side (minimum 8 breaths)
(exhale) standing forward bend
(exhale) gorilla with big toe grip ‘padangusthasana’ (minimum 8 breaths)
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
FLOW to downward facing dog
CHILD’S POSE (minimum 5 breaths)
2nd
Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) tiger pose, variation knee to opposite elbow
(exhale) fallen triangle (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) 1st warrior (minimum 5 breaths)
(exhale) exalted warrior (minimum 5 breaths)
(inhale) 1st warrior
(exhale) 2nd warrior
(inhale) 5 point star pose
(exhale) *horse stance (minimum 8 breaths)
(inhale) 5 point star pose
(exhale) 2nd warrior
(inhale) reverse warrior
(exhale) downward facing dog
Before 2nd side:
(exhale) *dolphin pose (minimum 5 breaths)
(exhale) downward facing dog then:
Repeat 2nd Series, opposite side,*standing straddle bend, 2nd side
After 2nd side:
(exhale) dolphin pose
(exhale) forearm stand (minimum 10 breaths)
CHILD’S POSE (minimum 5 breaths)
3rd
Series: (exhale) downward facing dog (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) tree pose, left side (minimum 8 breaths)
(inhale) mountain pose
(exhale) standing forward bend
(inhale) half standing forward bend
(exhale) low lunge, left foot back
(inhale) 1st warrior (minimum 5 breaths)
(exhale) 1st warrior with short stance
(inhale) left arm reach up, right hand at hip-crease
(exhale) revolved triangle pose (minimum 8 breaths)
(exhale) low lunge
(inhale) plank pose
(exhale) downward facing dog
Repeat 3rd Series, opposite side
CHILD’S POSE (minimum 5 breaths)
Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)
(exhale) sleeping pigeon pose (minimum 8 breaths per side)
(inhale) cobra pose (minimum 8 breaths)
rest
(inhale) bound locust pose (minimum 8 breaths)
rest
(exhale) seated forward fold (minimum 5 breaths)
(exhale) happy baby pose (minimum 5 breaths)
(exhale) supine spine twist (minimum 5 breaths per side)
savasana (minimum 3 minutes)
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
outline of: Class 3
Peak: dolphin pose notes: __________________
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Introduction:
child’s pose
cow & cat poses
ragdoll pose
bind hands at low back
Sun Salutation A:
mountain pose
small backbend
mountain pose
low lunge
modified pyramid pose
Sun Salutation B:
flow: tiger pose – knee & opposite elbow
twisted low lunge
high lunge
2nd warrior
5 point star pose
horse pose
5 point star pose
2nd warrior
reverse warrior
1st Series:
gorilla pose
side prayer twist
ragdoll pose
side prayer twist, 2nd side
padangusthasana
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
2nd
Series:
tiger pose – knee & opposite elbow
fallen triangle pose
1st warrior
exalted warrior
horse pose
dolphin pose, 1st side ONLY
forearm stand, 2nd side ONLY
3rd
Series:
tree pose
low lunge
1st warrior
revolved triangle pose
Hips, Spine, & Close:
sleeping pigeon pose
cobra pose
bound locust pose
seated forward fold
happy baby pose
supine spine twists
savasana
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Class 4 Focus: abdominal lock ‘uddiyana bandha’ notes: __________________
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Introduction: reclined bound angle pose (minimum 10 breaths)
(exhale) dead bug pose (minimum 5 breaths)
(exhale) standing forward bend
(exhale) ragdoll pose (minimum 5 breaths)
(inhale) ragdoll twist (minimum 5 breaths)
(inhale) ragdoll twist, other side (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) equal standing pose (minimum 5 breaths)
Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)
(exhale) small backbend (minimum 5 breaths)
(inhale) mountain pose
(exhale) standing forward bend
(inhale) half standing forward bend (minimum 5 breaths)
*transition to the flow you elect to use throughout this sequence
*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)
(inhale) upward facing dog
(exhale) downward facing dog (minimum 3 breaths)
Flow 3 times with breath through Sun Salutation A
Sun Salutation B: (inhale) chair pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend & lifted left leg (minimum 5 breaths)
(exhale) low lunge, left foot back
(inhale) raised leg downward facing dog, lifted right leg
(exhale) tiger pose (minimum 5 breaths)
(inhale) plank pose
(exhale) downward facing dog
Repeat from ‘chair pose’ – use opposite legs
Set up Sun B flow (1st side, then 2nd side): (inhale) chair pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend, lifted left leg
(exhale) low lunge, left foot back
(inhale) raised leg downward facing dog, lifted right leg
(exhale) tiger pose
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) 2nd warrior (minimum 5 breaths)
(exhale) side angle pose, *option extended (minimum 5 breaths)
(inhale) reverse warrior (minimum 5 breaths)
(exhale) FLOW to downward facing dog
Flow 3 more times –alternate legs - with breath through Sun B
CHILD’S POSE (minimum 5 breaths)
1st Series:
(exhale) downward facing dog (minimum 5 breaths)
(exhale) standing forward bend
(inhale) chair pose
(exhale) side prayer twist, right side (minimum 8 breaths)
(exhale) standing forward bend
(exhale) *ragdoll pose (minimum 5 breaths)
(inhale) half standing forward bend, lifted left leg
(exhale) low lunge, left foot back
(inhale) raised leg downward facing dog, lifted right leg
(exhale) tiger pose, variation knee to opposite elbow (minimum 5 breaths)
(inhale) plank pose
(exhale) downward facing dog
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
(inhale) raised leg downward facing dog, lifted right leg
(exhale) low lunge
(inhale) 2nd warrior
(exhale) side angle pose, bind options or bird of paradise (minimum 8 breaths)
(inhale) reverse warrior
FLOW to downward facing dog
Repeat 1st series, opposite side, *option for big toe grip, 2nd side
CHILD’S POSE (minimum 5 breaths)
2nd Series: (exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) modified pyramid pose (minimum 5 breaths)
(exhale) low lunge
(exhale) *standing straddle bend, face left side (minimum 8 breaths)
(exhale) low lunge
(inhale) raised leg downward facing dog, lifted right leg
(exhale) tiger pose
(inhale) plank pose
(exhale) downward facing dog
Repeat 2nd Series, opposite side, *frog on the floor, 2nd side
CHILD’S POSE (minimum 5 breaths)
Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)
(exhale) sleeping pigeon pose (minimum 8 breaths per side)
(inhale) cobra pose (minimum 8 breaths)
rest
(inhale) floor bow pose, (minimum 8 breaths)
rest
(exhale) camel pose (minimum 5 breaths)
CHILD’S POSE (minimum 5 breaths)
(exhale) happy baby pose (minimum 5 breaths)
(exhale) supine spine twist (minimum 5 breaths per side)
savasana (minimum 3 minutes)
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
outline of: Class 4
Focus: abdominal lock ‘uddiyana bandha’ notes: __________________
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Introduction:
bound angle pose
dead bug pose
ragdoll pose
ragdoll twists
Sun Salutation A:
mountain pose
small backbend
mountain pose
Sun Salutation B:
chair pose
single leg half standing forward bend
low lunge
raised leg downward facing dog
tiger pose
plank pose
flow: chair pose
single leg half standing forward bend
low lunge
raised leg downward facing dog
tiger pose
2nd warrior
side angle pose
reverse warrior
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
1st Series:
side prayer twist
ragdoll pose
2nd warrior
side angle pose/birds of paradise
2nd
Series:
modified pyramid pose
standing straddle bend, 1st side ONLY
floor frog, 2nd side ONLY
Hips, Spine, & Close:
sleeping pigeon pose
cobra pose
floor bow pose
camel pose
child’s pose
happy baby pose
supine spine twists
savasana
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Class 5 Peak: revolving half-moon pose notes: __________________
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Introduction: child’s pose (minimum 10 breaths)
(exhale) side body stretch, walk hands right (minimum 5 breaths)
(exhale) side body stretch, other side (minimum 5 breaths)
(exhale) child’s pose
(inhale) all fours pose
(exhale) downward facing dog (minimum 8 breaths)
(exhale) ragdoll pose (minimum 5 breaths)
(exhale) bind hands at low back (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) equal standing pose (minimum 5 breaths)
Sun Salutation A: (inhale) mountain pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend (minimum 5 breaths)
*transition to the flow you elect to use throughout this sequence
*or (exhale) low plank ‘chaturanga’ (minimum 3 breaths)
(inhale) upward facing dog
(exhale) downward facing dog (minimum 3 breaths)
Flow 3 times with breath through Sun Salutation A
Sun Salutation B: (inhale) chair pose (minimum 5 breaths)
(exhale) chair pose, reach arms back (minimum 5 breaths)
Repeat chair & reach arms back 2 or 3 times
(inhale) chair pose
(exhale) standing forward bend
(inhale) half standing forward bend
FLOW to downward facing dog
Set up Sun B flow (right side then left side): (inhale) raised leg downward facing dog (minimum 5 breaths)
(exhale) tiger pose (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) twisted low lunge (minimum 5 breaths)
(exhale) low lunge
(inhale) standing splits pose (minimum 5 breaths)
(exhale) ‘shiva’ squat (minimum 5 breaths)
(inhale) standing splits pose
(exhale) low lunge
(inhale) 2nd warrior (minimum 5 breaths)
(exhale) side angle pose, option extended (minimum 5 breaths)
(inhale) reverse warrior (minimum 5 breaths)
(exhale) FLOW to downward facing dog
Flow 2 to 3 times with breath through Sun B
CHILD’S POSE (minimum 5 breaths)
1st Series:
(exhale) downward facing dog (minimum 5 breaths)
(inhale) raised leg downward facing dog
(exhale) tiger pose
(inhale) raised leg downward facing dog
(exhale) low lunge
(inhale) twisted low lunge
(exhale) low lunge
(inhale) standing splits pose
(exhale) shiva squat
(inhale) standing splits pose
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
(exhale) low lunge
(inhale) high lunge (minimum 5 breaths)
(exhale) revolving high lunge (minimum 8 breaths)
(exhale) runner’s pose, option hurdle (minimum 8 breaths)
(inhale) low lunge
(exhale) pyramid pose (minimum 5 breaths)
(exhale) standing splits pose, option handstand prep (minimum 5 breaths)
(exhale) standing forward bend
(exhale) frog/garland pose (minimum 5 breaths)
(exhale) standing forward bend
(inhale) half standing forward bend
(exhale) low lunge, left foot back
(inhale) 2nd warrior
(exhale) side angle pose, arm binds or bird of paradise (minimum 8 breaths)
(inhale) reverse triangle pose (minimum 5 breaths)
FLOW to downward facing dog
Repeat 1st Series, opposite side
CHILD’S POSE (minimum 5 breaths)
2nd
Series: (exhale) downward facing dog (minimum 5 breaths)
(exhale) standing forward bend
(inhale) mountain pose
(exhale) tree pose, left side (minimum 8 breaths)
(inhale) mountain pose
(exhale) standing forward bend
(inhale) half standing forward bend
(exhale) low lunge, left foot back
(inhale) 1st warrior (minimum 5 breaths)
(exhale) 1st warrior with shorter stance
(inhale) left arm reach up & right hand at hip crease
(exhale) revolved triangle pose (minimum 3 breaths)
(exhale) revolved half-moon balance (minimum 5 breaths)
(exhale) standing splits pose
(exhale) downward facing dog
Repeat 2nd Series, opposite side
CHILD’S POSE (minimum 5 breaths)
Hips, Spine, and Close: (exhale) downward facing dog (minimum 5 breaths)
(exhale) sleeping pigeon pose (minimum 8 breaths per side)
(inhale) cobra pose (minimum 8 breaths)
rest
(inhale) bound locust pose (minimum 8 breaths)
rest
(exhale) seated separate leg stretch (minimum 8 breaths per side)
(exhale) seated forward bend (minimum 8 breaths)
(exhale) happy baby pose (minimum 5 breaths)
(exhale) supine spine twist (minimum 5 breaths per side)
savasana (minimum 3 minutes)
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
outline of: Class 5
Peak: revolving half-moon pose notes: __________________
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Introduction:
child’s pose
walk hands to the right, side stretch
walk hands to the left , side stretch
child’s pose
ragdoll pose
bind hands at low back
Sun Salutation A:
traditional sun salutation
Sun Salutation B: chair pose
reach arms back
flow: tiger pose
twisted low lunge
standing splits pose
‘shiva’ squat
standing splits pose
low lunge
2nd warrior
side angle pose
reverse warrior
1st Series:
tiger pose
revolving high lunge
runner’s pose
pyramid pose
standing splits pose/handstand
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
frog pose
low lunge
side angle pose/birds of paradise
reverse triangle pose
2nd
Series:
tree pose
low lunge
1st warrior
revolved triangle pose
revolved half-moon pose
standing splits pose
Hips, Spine, & Close:
sleeping pigeon pose
cobra pose
bound locust pose
seated separate leg stretch
seated forward fold
happy baby pose
supine spine twists
savasana
language/theme:
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anatomy:
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© ReadyToTeachYoga 2016
Beginning or Intermediate Level – 60 minute Vinyasa/Power Vinyasa Flow
Yoga Playlist
Kolapot 4:40 Amiina
Young Lion 1:45 Vampire Weekend
Aeolus 3:35 Freelance Whales
9 Below Zero 4:45 Boozoo Bajou
Girl On Fire (Instrumental) 4:41 Dr. Remix
Hurricane 3:46 MS MR
Bahl Fwd 5:05 Skream
The Spice 4:12 Random Rab
Obvious Bicycle 4:11 Vampire Weekend
Stubborn Love 4:39 The Lumineers
Lordy May 3:34 Boy & Bear
Innocent Son 3:07 Fleet Foxes
And So It Is 2:50 Nick Farr
I Will Follow You Into The Dark (Instrumental Version) 4:50 Gavin Mikhail
Sound of Invisible Waters 9:33 Deuter
© ReadyToTeachYoga 2016