How to create a vinyasa yoga flow!
Here is a little guide on how to create a vinyasa flow class. This is the format on how I base my own flows. Every instructor is different and has their own unique style. This is not a one size fits all, but more so a great way to get started if you are unsure how to create your own flow. Enjoy! 💕
I like to base my format like this: integration, warm up (sun salutation a’s and b’s), flow number 1, flow number 2, abs, floor work, cool down, savasana.
Integration:
Integration is extremely important because it sets the foundation of your yoga class for your students. It allows your students time to ground down, become aware of their breath, practice mindfulness, set an intention for the rest of their practice, and truly allow themselves to experience how their body feels and to see what they are needing from this practice. I like to be done with integration around 12-13 minutes into practice.
Some great examples of integration poses include: child’s pose, table top, cat/cows, thread the needle, puppy pose, supported fish, supine twist, seated twist, downward facing dog, ragdoll
Warm Up:
After laying the foundation for the rest of the practice and allowing your students to gently warm up, next is the actual warm up section of your flow. Warm ups usually consist of sun salutation a’s and sun salutation b’s. This part is essential in warming up your student’s body and bringing heat into their joints. The key here is to link breath with movement and give your students that opportunity to focus on aligning their breath with their body. Sun salutations help improve mobility, flexibility, strength, and alignment. I usually finish this part of the flow within 16-18 minutes into class.
I love to add in my own twist on sun salutation a’s by adding in some side body stretches or cactus arms. You can make this part unique if you’d like or you can keep it simple.
Flow Number 1:
After finishing your warm up, now it is time to get into the “meat” of your flow. This is the part where you are able to get as creative as you’d like! I personally like to play around on my mat and just surrender and see where my body takes me. This part of the flow is the most challenging part. When I create this part of the flow, I like for it to be a mix of strength and balancing. You can start this part of the flow in either chair pose, warrior 1, high crescent lunge, downward facing dog, etc. Then from whichever pose you choose, see what would be a good transition from there. For example, if I start in chair pose, I can then ground down into my right foot into a one legged mountain pose and step back into warrior 1. Now from warrior 1, what would you think would be a good transition from there? You could transition into humble warrior, warrior 2, cactus arms, etc. The options are endless. I personally like to have my students hold each pose for about 2 breaths per pose to really give them an opportunity to settle into the pose and really get the hang of it. For this part, I like my flow number 1 to last for about 10-12 minutes (5-6 minutes per side), so I would like to be done with this part around 28-30 minutes into class.
Example of flow number 1: chair pose into warrior 1, warrior 1 into humble warrior, humble warrior into high crescent lunge, high crescent lunge into thunderbolt, thunderbolt into airplane, airplane into standing splits, standing splits into shiva squats, shiva squats into dragonfly twist, dragonfly twist into side plank, and so on so forth.
Flow Number 2:
I like flow number 1 to be more challenging than flow number 2. Flow number 1 focuses more on strength whereas flow number 2 is more about balancing (this is a personal preference on how I like to create my flows). So for this part, I like to add in more balancing postures such as eagle pose, airplane, tree, dancer, etc. My first flow does have some balancing poses but it is mixed in with more strength whereas flow number 2 is balancing mixed in with deeper stretching. Along with my balancing poses, I like to add in deeper stretches such as side facing wide legged forward fold, triangle pose, pyramid pose, low runner’s lunge, half splits, etc. Flow number 2 lasts about 10-12 minutes total (5-6 minutes per side). This part lasts me about 40-42 minutes into class.
Example of flow number 2: chair pose into eagle pose, eagle pose into standing leg raise, standing leg raise into tree pose, tree pose into warrior 2, warrior 2 into triangle pose, triangle pose into side facing wide legged forward fold, side facing wide legged forward fold into scandasana toward the back of the mat, from scandasana into pyramid pose, and so on.
Bonus Pose:
If I have extra time in the flow, I like to add in a bonus pose where students can play around and explore on their own terms. Some great bonus poses include: crow pose, side crow, headstand, dolphin pose, 8 angle pose, and more. I like to just pick one bonus pose and give my students about 2-3 minutes to play around with it.
Abs and Core:
Once flow number 2 is completed, it is time for some core work! This part of the flow is usually about 1-2 minutes long in my flows. You can play around with some ab exercises and see what works best with your flow. Some examples of core exercises include boat pose, boat pose twists, yogi bicycles, toe touches, 30/60/90s. I pick about 4 core exercises and have my students do them for 15 seconds per pose, so a minute total of abs and core. At this point in my flow, I would like to be done around 45 minutes into the practice.
Floor Work:
I don’t always add floor work into my flows due to time, but if there is time, I like to add in a few back bending poses. Some examples include: locust pose, baby cobra, seal pose, superman pose, bridge pose, wheel pose, camel, etc.
Cool Down and Savasana:
This is the part of practice that everyone looks forward to. I like to focus on cool down for the last 15 minutes of class and truly allow my students to reap the benefits of the hard work they put into class. Give your students time to really allow their bodies to settle into these poses. Some great cool down poses consist of: half pigeon, frog, seated tree, reverse table top, supine twist, scorpion pose, happy baby, inversion of choice, etc. Allow your students about 3-5 minutes of Savasana to really give them time to unwind and just be.
Like I mentioned before, this is the format I personally like to use. This is what works for me and it goes well with my teaching style. As a new teacher, I understand how difficult it can be to find your voice and style when you first start teaching. It truly does take time to find your rhythm, so give yourself grace and give yourself that opportunity to play around with what works for you. Allow yourself to mess up and make mistakes. That is when you truly are able to grow. 💕
XOXO,
Brittany
