Hi Yogis! In this episode, we explore the essentials of teaching a Level 1 yoga sequence, focusing on crafting clear, inclusive cues that make every student feel supported. Learn how to guide foundational asanas, use Sanskrit with confidence, and integrate modifications for all bodies. This practical, audio-friendly guide will help yoga teachers and aspiring instructors refine their teaching techniques, ensure safe alignment, and create a calming, meditative experience for their students. Perfect for building confidence and enhancing your skills in leading mindful yoga practices.
Music used in episode: Celi.mp3
Keywords:
- Yoga teaching cues
- Level 1 yoga sequence
- Teaching foundational yoga
- Yoga teacher tips
- Sanskrit yoga poses
- Inclusive yoga instruction
- Yoga modifications
- Safe alignment in yoga
- Mindful yoga practice
- Meditation for yoga teachers
- Araceli Lemus-Carrera
Transcript: In today’s episode, we’ll take a deep dive into a foundational Level 1 yoga sequence, perfect for teaching new and prospective yoga teachers how to deliver clear, inclusive, and purposeful cues. This isn’t just about learning asanas—it’s about mastering the art of guiding, simplifying teaching methods, and creating a safe and welcoming space for every student. Let’s begin.
Opening Grounding (2-3 Minutes)
We’ll start in Sukhasana, or Easy Pose. Invite your students to come to a comfortable seated position on their mat, crossing their legs. Guide them to find a steady, grounded seat. Encourage them to feel both sitting bones connect evenly with the mat and to rest their hands gently on their knees or in their lap. Suggest imagining a golden thread pulling them upward from the crown of the head, lengthening the spine.
For students who find this position uncomfortable, suggest sitting on a bolster or block, or extending one leg forward if cross-legged sitting feels restrictive. These small adjustments ensure everyone can begin the practice comfortably and without strain.
The purpose here is to bring students’ awareness inward, helping them transition from the external world to the present moment. Encourage them to close their eyes or lower their gaze, taking slow, deep breaths in through the nose and long, steady exhales out. Guide them through a few cycles of breath, emphasizing the gentle rise and fall.
Encourage setting an intention by bringing palms together at the heart in Anjali Mudra, a gesture of prayer or reverence. Allow them a moment to set an intention for the practice—whether cultivating gratitude, finding stillness, or simply being present.
After a pause, gently transition them to all fours, coming into a tabletop position.
Warm-Up (5-6 Minutes)
Warm up the spine with Marjaryasana and Bitilasana, or Cat-Cow Pose. Instruct them to place their hands directly under their shoulders and knees under their hips, spreading fingers wide for stability. Guide them to inhale, dropping the belly, lifting the chest, and gazing forward for Cow Pose, then exhaling, rounding the spine, pressing through the hands, and tucking the chin for Cat Pose.
Explain that the purpose of Cat-Cow is to warm up the spine, release tension, and help connect movement with breath. These movements prepare the body for the sequence, promoting ease and flow.
Offer modifications, such as coming onto fists for those with sensitive wrists or using a blanket under the knees. After several cycles, transition by instructing them to tuck their toes, lift their hips, and find Adho Mukha Svanasana, Downward-Facing Dog. Let them take a few breaths here to settle.
Sun Salutation Flow (5-8 Minutes)
Guide students through Surya Namaskar A, emphasizing breath and clarity. From Downward Dog, step or hop to the top of the mat. Instruct them to inhale and lift halfway into Ardha Uttanasana, creating length in the spine, then exhale to fold forward into Uttanasana. Guide them to inhale and sweep arms overhead, coming into Tadasana, and exhale to fold back down.
Encourage mindfulness by reminding them that each movement follows the breath. Emphasize that this flow energizes the body, builds heat, and connects students to their breath.
Offer modifications for students struggling to fold deeply, such as bending the knees generously or placing hands on blocks for support. After three rounds, guide them to meet back in Tadasana, grounding themselves before moving into standing postures.
Standing Poses (5 Minutes)
Introduce Virabhadrasana II, or Warrior II. Instruct them to step the right foot back, grounding the outer edge of the foot, and align the front heel with the arch of the back foot. Encourage them to bend the front knee to 90 degrees, stacking it above the ankle, while reaching the arms out to the sides and gazing softly over the front fingertips.
Explain that this pose builds strength, stability, and focus, helping students feel grounded and present.
Suggest adjustments, such as shortening the stance for tight hips or placing hands on the hips for those struggling with balance. Transition seamlessly by instructing them to straighten the front leg, turn the toes inward, and fold forward into Prasarita Padottanasana, Wide-Legged Forward Fold. Let the head and arms hang heavy to release tension.
Seated Poses and Cool Down (5-7 Minutes)
Guide them into Paschimottanasana, or Seated Forward Fold. From a seated position, instruct them to extend both legs forward and flex their feet. Have them inhale to lengthen the spine and exhale to hinge at the hips, folding forward with a long back.
Explain that the purpose of this pose is to stretch the hamstrings and lower back while calming the nervous system. Encourage them to stay within their range of comfort, avoiding forcing the fold.
Offer modifications, such as sitting on a block or bending the knees slightly to maintain a long spine. Transition by guiding them to slowly rise back up, roll down onto their back, and prepare for Shavasana.
Shavasana and Closing (3-5 Minutes)
Guide them into Shavasana, lying flat on their back with legs falling open naturally and arms resting by their sides, palms up. Encourage them to close their eyes and let the breath return to its natural rhythm.
Add a meditative touch by inviting them to imagine their body melting into the mat, each breath carrying away tension. Suggest picturing a gentle wave washing over them, leaving a sense of calm and stillness.
Offer modifications, such as placing a bolster under the knees or a blanket under the head for added support.
Close by inviting reflection. Encourage them to take a moment to reflect on their practice—what they discovered and what they can carry forward off the mat. After a few minutes, guide them to deepen their breath, wiggle their fingers and toes, and roll gently to one side. When ready, have them come to a seated position.
Outro
This sequence provides the foundation for teaching a Level 1 class, focusing on clear cues and inclusive options. Remind your students that the way they communicate and guide can transform a student’s experience. Encourage them to keep practicing, growing, and teaching with purpose and care. Until next time, namaste.
