Understanding Sequencing: The Foundation of Effective Class Design

Overview

Sequencing is the art and science of ordering yoga poses in a way that creates a safe, effective, and meaningful experience for your students. At its heart, sequencing is about intelligent progression—building from simple to complex, preparing the body systematically, and creating a coherent journey from the first breath to final Savasana. When you understand sequencing principles, you can design classes that feel natural, keep students safe, and help them access poses they might not reach otherwise.

Key Concepts

What Is Vinyasa Krama?

Vinyasa krama translates as "intelligent progression" or "wise steps." As Mark Stephens explains in Yoga Sequencing, this approach is "predicated on the gradual, conscious, intelligent, and compassionate opening of the body." The concept blends two essential philosophical ideas: parinamavada (the philosophy of change and transformation) and the practical application of step-by-step progression.

Think of it like building a house—you need a solid foundation before adding the upper floors. In your classes, vinyasa krama might look like starting with gentle hip circles before moving into Warrior II, or warming up the shoulders and spine before attempting arm balances. The principle applies whether you're teaching a vigorous vinyasa flow or a gentle restorative class.

The key insight is that "every student comes to yoga somewhat uniquely and also changes from day to day and practice to practice." Your sequencing needs to honor where students are right now, not where you think they should be.

The Three Pillars of Good Sequencing

1. Moving from Simple to Complex

As Stephens writes, "Yoga practice allows us to consciously cultivate the path of our personal change and transformation. Yet if we leap far ahead of what we are presently able to do with a sense of steadiness and ease, we tend to cut ourselves off from the conscious process that makes yoga a transformative practice."

This means starting with accessible poses and gradually increasing the challenge. For example, place externally rotated-hip standing poses (like Warrior II) before internally rotated-hip standing poses (like Warrior I). The external rotation is simpler and helps establish proper alignment for the more challenging internal rotation that follows.

2. Safety Through Preparation

Good sequencing protects your students from injury by preparing joints, muscles, and connective tissue gradually. You wouldn't ask someone to jump into a deep backbend without warming up the spine, just as you wouldn't teach Headstand before students have developed the necessary shoulder and core strength.

Allow time for gradual and graceful transitions. When students rush between poses, they lose the conscious awareness that makes yoga transformative.

3. Energetic Arc

Your sequence should have a natural rhythm—starting grounded, building energy, reaching a peak, and then cooling down. This five-stage arc (setting intention, initial warming, path to the peak, peak exploration, and integration) mirrors the natural cycles we experience in life and helps students feel complete at the end of class.

Traditional Wisdom Meets Modern Teaching

The concept of vinyasa krama comes from the Krishnamacharya lineage, where the legendary teacher emphasized adapting yoga to meet each student where they are. Modern sequencing blends this traditional wisdom with insights from functional anatomy and kinesiology, creating classes that are "ideally sequenced in a way that opens the body deeply and safely."

This doesn't mean you need to follow rigid rules. Instead, think of sequencing principles as guidelines that help you make informed choices. Your 6am class might need a gentler progression than your noon power class, and that's exactly how vinyasa krama should work—intelligently adapting to the situation.

As J. Krishnamurti reminds us, "You must understand the whole of life, not just one little part of it." Sequencing begins with understanding the complete picture—where your students are, what they need, and how each pose relates to the whole.

In Practice

Example 1: Hip-Opening Sequence

Let's say you want to teach Pigeon Pose in a 60-minute class. Here's how vinyasa krama guides your choices:

Early Class (Minutes 5-15):

• Start with gentle supine hip circles in constructive rest
• Move to supine figure-four stretch
• Add Cat-Cow to warm the spine

Mid Class (Minutes 15-30):

• Low lunge with hip flexor emphasis
• Lizard pose variations
• Half splits to prepare hamstrings

Peak (Minutes 30-40):

• Pigeon pose, now accessible because you've prepared hip flexors, external rotators, and hamstrings
• Students can stay longer and go deeper safely

Why This Works: Each pose addresses a specific aspect of what Pigeon requires. You're not just randomly throwing poses together—you're building a ladder that helps students climb to where they want to go.

Example 2: Morning Energizing Class

In a Tuesday morning class with intermediate students, you might structure your sequence like this:

Opening (5 minutes):

• Seated breathing to arrive
• Gentle neck and shoulder rolls

Warmup (10 minutes):

• Cat-Cow to wake up the spine
• Downward Dog to lengthen
• Sun Salutation A to build heat

Build (20 minutes):

• Standing poses: Warrior I, Warrior II, Triangle
• Standing balance: Tree Pose, Warrior III

Peak (10 minutes):

• Half Moon Pose or Side Crow (depending on student level)

Cooldown (10 minutes):

• Seated forward folds
• Supine twists

Savasana (10-15 minutes):

• Complete rest and integration

Notice how each section builds on the previous one. The standing poses prepare the legs and hips for balance work. The balance poses create the strength and focus needed for the peak. Everything flows naturally.

Important Note on Savasana: B.K.S. Iyengar emphasizes in Light on Yoga that "after completing the practice of āsanas always lie down in Śāvāsana for at least 10 to 15 minutes, as this will remove fatigue." Don't shortchange this essential final pose—it's where integration happens.

Common Variations by Style

Vinyasa Flow: Faster transitions, more creative sequencing, but still following the principle of preparation. You might move through poses more quickly, but you're still warming up before peak poses.

Hatha Yoga: Slower pace with longer holds, making the progression even more obvious. You might hold each preparatory pose for 5-10 breaths, giving students time to really feel the preparation happening.

Yin Yoga: The progression is more about targeting different areas of the body in a logical order, often moving from yang (more active) to yin (more passive) as class progresses.

Common Questions

Q: Do I always have to follow a strict progression?

Not at all. Once you understand the principles, you can make informed choices about when to follow them closely and when to adapt. An advanced class might skip some preparatory steps that beginners need. A short 30-minute class might focus on one area rather than a full-body progression. The key is knowing why you're making each choice.

Q: What if I want to teach a pose that doesn't fit my sequence?

This is where your understanding of anatomy and sequencing helps. Ask yourself: What does this pose require? Have I prepared those areas? If not, can I add a few preparatory poses? Sometimes the answer is to save that pose for another class where it fits better.

Q: How do I know if my sequence is working?

Watch your students. Do they seem to access poses with more ease as class progresses? Are they staying injury-free? Do they report feeling good after class? These are signs your sequencing is effective. If students struggle with poses they should be ready for, look back at your preparation.

Q: Can I use the same sequence for different levels?

Yes, with modifications. The basic progression might stay the same, but you'll offer more support for beginners (props, easier variations) and more challenge for advanced students (longer holds, deeper variations). The intelligent progression principle works at every level.

Q: How much should I vary my sequences?

This depends on your teaching situation. If you teach the same students regularly, varying your sequences keeps things fresh and challenges them in new ways. If you teach drop-in classes with different students each time, you might repeat effective sequences more often. Either way, understanding sequencing principles helps you create variety while maintaining safety and effectiveness.

Next Steps

• Read next: Energy Arcs in Class Design to understand how to pace your sequences for maximum impact
• Explore: Class Structure to learn the five-stage framework that supports good sequencing
• Apply: Morning Energizing Class to see these principles in a complete example

Sources

This article draws on traditional yoga teachings and modern sequencing wisdom, including:

• Yoga Sequencing: Designing Transformative Yoga Classes by Mark Stephens, particularly his explanation of vinyasa krama and intelligent progression
• Traditional concepts of vinyasa krama as taught in the Krishnamacharya lineage
• Light on Yoga by B.K.S. Iyengar, especially his guidance on systematic practice and pose preparation