Free Downloadable Yoga Sequence Planner: Hassle-Free Way to Plan Personalized Yoga Sequences for You or Your Students

WELCOME

Are you a new and developing yoga instructor? Or maybe you've decided to get serious about your yoga practice?

Looking for a hassle-free way to plan and personalize meaningful yoga sequences for you or your students? Get organized to do more of the things you love. 

Bring meaning to your students' yoga mats using this free, downloadable yoga sequence planner: available with lines and with blank columns. 

Iyengar said it best:

Stoke the fire. Fuel the curiosity. Ignite the flame within. 

BENEFITS OF A PERSONALIZED YOGA PRACTICE

invest in your yoga practice: Personalizing your yoga poses to suit your specific needs or your students’ needs fosters a sense of connection to the practice. This ensures your return to the mat. 

Returning to the mat should be every yoga instructor’s wish for their students. Hearing cues that are thoughtfully matched to your body’s abilities and personal yoga goals will make you feel…well, like a star! 

Feeling successfully challenged is possible with a little prep and time. Save some time with this free downloadable yoga sequence planner (with lines / blank columns). 

Check out how I use the template in a sequence called Sunday Sequence (yes, I know, original title).

invest in your home: Yoga has an undeniable way of re-homing us in our bodies. Indeed, regular yoga practice leads to increased sense of proprioception: body sense or kinesthetic awareness. 

• (in mountain): "Spread toes evenly and firmly, taking care not to strain or overstretch them."
• (during chair pose): "Take a peek down below: can you still see your toes? If not, shift weight slightly back to distribute weight evenly in your feet."
• (in chaturanga): "Externally rotate your arms so your elbow creases shine to the front of the room. Hug your elbows into your sides. Grip firmly and evenly through all touching points."   

These cues and micro-cues draw your attention inward. Sometimes to a microscopic level. "As you exhale through your nostrils, bring your awareness to your lips. What sensations do you notice?"

Gain expertise. Do the research. Write down your notes and thoughts (do you prefer lines? Or blank columns?) 

Show your students you care by staying abreast of their evolving needs and adjusting your cues accordingly. Empower them to connect to their bodies and gain self-compassion, intuition and confidence. 

invest in your knowledge of yoga: Teacher or self-taught student, expanding your knowledge of yoga is kaizen itself. Through your efforts to understand how certain yoga poses benefit you or your students, you will inevitably foster kaizen in your yoga practice. 

This yoga sequence template gives you the space to write opening and closing thoughts, as well as the relevant mental health and physical benefits of the peak pose. 

Since reflection is regarded as a pillar of kaizen, there’s also a space to reflect after instructing. A place to write and reflect for next time.  

WHAT MODERN-DAY YOGA APPS AND ONLINE YOGA CLASSES LACK

Like you, technology became my only connection to the human world since the global pandemic forced non-essential businesses to close. Mobile apps like Down Dog and YouTube channels akin to Yoga with Adriene flourished as the world sheltered in place. 

While I appreciated the convenience of these remote resources, something was missing from my mat. A certain je-ne-sais-quoi.

What could it be? I pondered. Sure, I mostly dodged and avoided eye contact with other yogis at drop-in classes, but some words must be said for the atmosphere. 

Admit it you introverts and anti-people persons...there’s a kind of energy circulating in a class with other yogis.

Holding private yoga classes for my students has shown me the missing piece: personalized yoga. That human connection to be able to look at your knee placement in Warrior II and cue you safely. 

If you’re a new yoga teacher or seeking a way to personalize your yoga practice, this free downloadable yoga sequence planner (with lines / blank columns) is here to help you plan and organize your sequences to better fit specific needs. 

Which one is the right one for you?

FOSTER A CULTURE OF ASKING QUESTIONS

In the early days of COVID-19, I really enjoyed the mobile app, Down Dog (link to my review). It was easy and convenient to set up. Every session was different (except for Boat. They loved Boat.) And, I was exposed to different poses and ways of sequencing. 

However, as I learned these new poses, questions about body placements and modifications came up. I realized nothing can replace the value of asking questions while you’re on the mat.

• How should I feel the stretch? 
• How come I don’t feel anything? 
• How can I modify that pose for my own body? 

• (as yoga instructor) Why did I choose this pose again? 
• What was the counter pose again?
• Gosh, what was my opening statement?  

Using this yoga sequence planner is a one-stop shop for anticipating questions, as well as recording them and making a note to do some research. Empower your students with self-knowledge and self-compassion. 

Encourage your students to ask questions. For example, you might learn that one student has fallen arches for which general foundational cues might not be enough. 

Or, if you’re curious yourself, jot a note to look it up later. Then when you’ve found it, write it down.

Whether handwritten or typed, you’ll thank your past self for starting this kaizen habit of planning personalized yoga sequences. 

Your students will appreciate the effort and time you’ve put into choosing sequences that are personable and meaningful.

Caring about your students’ attitudes to yoga will help them instill a lifelong practice. Or at the very least, teach them that yoga is always there for them.

RESISTANCE TOWARD USING A YOGA SEQUENCE PLANNER

But Krystal, what about work, XYZ, and their mamas? Much less time for play?

I’ll tell you this much: what you put in you get out. 

As a beginning yoga teacher, using a yoga sequence planner takes all the guesswork out and builds my confidence. 

It’s helpful for me to know why I’m doing a certain pose or how a series of poses will improve my running posture. 

I’m a Questioner, and I need to know the why. 

That’s why I created this yoga sequence planner. And, because studies show student engagement thrives when presented with meaningful choices, I'm offering the same templates: one with lines, one with blank columns.  

I like being able to teach my students why I chose Warrior III as peak pose. It grants me credibility in my eyes. This template gives me the space to store that knowledge: 

Have knowledge at the ready with these templates!

Already use a template? Great! Keep doing what works for you. Feel free to take what you need and leave what you don't.

Not sure where to start? Check out my sequences here. Bookmark or save for future reference as I keep expanding. 

This blog is all about investing in yourself. It's no coincidence that you're here. You asked (explicitly or inadvertently), and the universe gave you this.  

This is your invitation to:

• invest in your skills as a yoga teacher. 
• invest in your personal yoga practice. 
• expand your knowledge and understanding of yoga poses.
• add kaizen to your yoga practice.
• instill meaning and commitment.

You can complete the yoga sequence template however you see fit. Fill in all the boxes or select only the ones you need. 

PEN & PAPER: Print with lines or with blank columns out and complete by hand. Organize them in a folder or filing system. 

ONLINE: Save a template on your hard drive and make multiple copies to create an e-library (like I do with Kaizen Resources). Keep these somewhere easily accessible so that you can add and change as you learn more. 

You can see how I've used these templates in Kaizen Resources. Here's one that I did recently. Keep on reading to see the step-by-step.  

In case you needed more convincing...

HOW I USE THIS YOGA SEQUENCE PLANNER

With Adobe Acrobat Reader (the free version) on an iPad using a pen. Then, upload all templates to One Drive to create an e-library. 

When teaching, I have it nearby to glance at my notes or write down something to look up at the request of my students. (Most recently, grounding cues for flat feet/fallen arches. Learning about feet in yoga has been enlightening!)

Here's the step-by-step of how I approach planning and filling in this template: 

1. On page 1, choose a peak pose and fill in any contraindications/injuries based on student(s).
• Sometimes the student is me. That's great too! 
2. On page 2, transfer peak pose.
• Choose prep pose and counter pose.
3. Fill in theme/focus on pages 1 and 2.
• These can be body parts or targeted muscles. 
• They can also relate to concepts i.e., empowerment.
4. Start backwards from peak pose. Sequence yoga poses backwards and focus on targeted areas.
• Are you warming up the appropriate body parts?
• Did you take student needs' and bodies into consideration?
• Where did you introduce and use props? (I'm a big prop-advocate.)
5. Work in sections and blocks from beginning to end, end to beginning, and back to end. Fill out the template as best as you can and as much as you'd like.
6. Use any and all resources (especially your own body).

That's right. Practice the sequence in your own body before teaching to adjust and internalize any cues. How else would you know how to cue from Warrior I to Warrior III?

Tired of not feeling adequately prepared to teach yoga sessions? Want to invest in your yoga teacher skills and expand knowledge? 

Save a lot of time and headache with this downloadable yoga sequence planner.

You only have to decide if you want it with lines or with blank columns). (Or both!) 

Decisions, decisions...

BISES!

I hope this personalized sequence planner helps you as much as it helps me! Is there anything I could improve on mine? 

Let me know how you do with the template in the comments below.