YogaRenew Class Script

Sequencing Assignment

Assignment Overview

For this assignment, you will be writing out 8 of your own sample yoga class
sequences and scripts. Writing out and planning your class scripts are one of
the most important things you can do to become a successful yoga teacher.
The more prepared you are for your classes, the better you will be able to
serve your students.

Each class should be 60 minutes in length and should be Hatha yoga. You
are welcome to use any of the appropriate ‘50 Yoga Class Sequences’ we
have provided for you in the ‘Yoga Class Sequence’ section of this program.
Please use Script Sequencing Template attached in the lecture as your
format for this assignment.

For each class sequence, please include the following:

-The time for each section of the class

-Each pose you would do for each section
-A minimum of 2-4 teaching cues for each yoga pose
-Any necessary transitions for each pose
-Include the number of breaths you would time for each pose

Below is an example of a class script and class sequence structure to follow

for this assignment.

This assignment can be submitted in a Word Document or similar program

and emailed to assignments@[Link] as an
attachment. The subject of the email should include the assignment name
and your name – for example the subject line should read “Yoga Class Script
& Sequencing Assignment – Name”.

Tips to keep in mind:

-Review the “Class Sequence” section of the course

-Review the “Dos & Don’ts Of Yoga Sequencing” resource
-Write out the cues as if you are actually speaking to your students, make it

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

personal by including “you” and “yours” (remember teaching a yoga class is
all about your students)
-It helps to rehearse the script and do the sequence yourself by imagining
you are a student in your class to determine if it flows properly, you have
included clear transitions, and concise instructions for each pose.
- Refrain from using the ‘ing’ form of verbs
-Keep your cues clear and concise
-Feel free to use creative imagery, creative verbs, or metaphors for the
poses but balance it with enough clear and simple cues. When in doubt, the
best approach for teaching poses are always clear and simple cues.

Sample Yoga Class Script & Sequence

Name Your Name

Class Type 60 Minute Yoga Flow
Class Theme Gratitude

Section: Introduction

Time: 5 Minutes

Introduction Welcome everyone to the class and introduce myself. Let students know
they can grab two blocks for today’s class. Today’s class is a 60 minute
yoga flow class. Ask if there are any injuries in the class that I should
know about. Let students know that at any time during the practice, if
they feel they need to rest, feel free to withdraw to a restful pose such as
Child. Let students know this is their personal practice and to always be
mindful and listen to their bodies. Introduce the class theme and speak
briefly about the benefits of cultivating an attitude of gratitude each day
- more joy, helps us to overcome challenges, changes our perspective,
etc. Have everyone begin in Easy pose. Do a brief gratitude meditation.
Ask students to close their eyes softly and take a few deep slow breaths
in and out. With the eyes closed, ask them to recall 3-4 things they are
grateful for today. As they bring each thing to mind, ask them to say a
quiet ‘thank you’ in their hearts for each thing they are grateful for.

Section: Warm Up

Time: 10 Minutes

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

 Pose Name Script out cues/directions # of
breaths/minutes
Cat Come to a table top position. Keep your shoulders 2 breaths
over your wrists and hips over your knees. Allow
your spine to round as you drop your chin to your
chest.
Cow Drop your belly towards the mat and bring your gaze 2 breaths
up towards the sky. Pull your shoulder blades
together and open through your chest.

Cat/Cow Flow Continue to flow in and out of Cat and Cow on your 5-6 breaths.
own using your breath to guide you in and out of the
pose. Keep your movements slow here.
Child Sink your hips towards your heels. Extend your arms 3 breaths
out in front of you or along by your side. Breathe
here for several breaths. Feel the earth beneath you
supporting your body.

Balancing Come to your hands and knees in table top. Engage 2-3 breaths
Table – Right your core muscles. Draw your left leg straight back
Side and slowly lift your right arm out in front of you.
Imagine a long line of energy between your fingers
and toes.

Balancing Lower your hand and foot to the ground. Bring your 2-3 breaths
Table – Left opposite leg and arm up parallel to your mat. Keep
Side your core strong here.
Downward Sink your heels towards the ground and pull your 4-5 breaths
Facing Dog hips up towards the sky. You can stay here or find
any movement that feels good to you here. May you
can bend your knees one at a time or you can pedal
your heels towards the ground.

Standing Slowly walk your feet towards your hands and reach 4-5 breaths
Forward Fold your arms towards your mat, your feet, ankles, or
shins. Keep a slight bend in the knees if you feel
tension in your lower back and hamstrings. Relax
your head and neck here. Option to use a block here
for support for the hands to rest on if needed.

Half Way Lift Lift up half way with a flat back and bring your 2-3 breaths
hands to your shins. Keep length in your spine.
Standing Sweep the arms back towards your mat and relax 1-2 breaths
Forward Fold the crown of your head down towards the earth.

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

 Mountain Bend your knees and sweep your arms up towards 1-2 breaths
the sky. Draw your shoulders down away from your
ears.

Standing Bend your knees and sweep the arms back towards 1-2 breaths
Forward Fold the earth.

Section: Peak Poses

Time: Estimated/Dedicated Time

Pose Name Script out cues/directions # of

breaths/minutes
Crescent Sweep your right foot back and come into a runner’s 3-4 breaths
Lunge - Right lunge. Drop your right knee down to the mat. Your
Side left knee should be stacked over your left ankle.
Take a deep breath and feel your hip open softly.
Breathe into your hips. Option to bring arms up
towards the sky, rest hands on top of your left thing,
or bring hands in prayer position at your chest.
Crescent Switch sides. Bring the left foot back gently and right 3-4 breaths
Lunge - Left knee into a runner’s lunge. Drop your left knee back
Side down to your mat. Option to bring your arms and
hands in any position that is comfortable for you.

Downward Sweep your left foot back. Extend your hips up 2 breaths
Facing Dog towards the sky.

Three Legged Lengthen your right leg up behind you. Keep your 1-2 breaths
Dog - Right hips squared forward.
Side
Three Legged Drop your right foot to the ground and switch sides. 1-2 breaths
Dog - Left Lengthen your left foot up towards the sky.
Side
Downward Drop your left foot to the ground. Take two full deep 2 breaths
Facing Dog breaths here. Keep your fingers spread wide as you
press them into the mat.

Introduce Introduce the flow sequence here. After this no need

Flow to say any cues as you can have students either flow
Sequence through this optionally on their own or choose to
stay in Downward Facing Dog.

-Downward Facing Dog: Energetically draw your

heels towards the mat and spiral your biceps in

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

 towards the ears.
-Standing Forward Fold: Press down through all four
corners of your feet and engage your quads.
-Halfway Lift: Engage your core as you lift up half
way. Lengthen your spine forward.
-Standing Forward Fold: Draw your hands back
towards the mat and soften your neck.
-Chaturanga or Half Chaturanga: Bring both of your
feet back together coming into Plank. Engage your
core and lower down with control.
-Upward Facing Dog or Cobra: Lengthen the heart
forward and up towards the sky. Drop your shoulders
down away from your ears.
-Downward Facing Dog: Lengthen up through your
ribs and breathe here.

Standing Slowly walk your hands to meet your feet. Relax and 1-2 breaths
Forward Fold lengthen here.
Mountain Bend your knees and spiral your arms up 1-2 breaths
towards the sky.
Warrior 1 - Sweep your right foot back and pivot it inwards 2-3 breaths
Right Side about 45 degrees. Bend your front knee to roughly
90 degrees and sweep your arms up towards the
sky. Keep your hips squared to the front of your mat.
Shine your heart/chest up towards the sky.

Flow Cartwheel your hands to the ground and come to a

Sequence Downward Facing Dog. Option to stay here in Down
Dog or come into your flow sequence Chaturanga to
Cobra or Upward Facing Dog. We will all meet back
in Downward Facing Dog.

Standing Slowly walk or hop to the front of your mat. 1 breath

Forward Fold
Mountain Bend your knees and slowly rag doll up one 1-2 breaths
vertebrae at a time to Mountain pose.
Warrior 1- Sweep your left foot back. Keep your front knee 2-3 breaths
Left Side stacked over your front ankle. Press down through
all four corners of your feet and feel the natural lift
of your arches in your feet.

Flow Cartwheel your hands to the ground and come to a 3-4 breaths
Sequence Downward Facing Dog. Option to stay here or go
through your flow sequence. We will all meet back in
a Downward Facing Dog.
Standing Slowly walk your hands towards your feet or hop to 1-2 breaths

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

Forward Fold the front of your mat.
Mountain Bend your knees and sweep your arms up towards 1-2 breaths
the sky

Chair Sink into your hips and reach your arms up towards 2-3 breaths
the sky. Option to bring hands to heart center. Press
most of your weight into your heels so you can
almost lift all of your toes off the your mat. Tuck
your tailbone down and under.
Standing Release and bring your arms towards your mat. Take 1-2 breaths
Forward Fold a full breath here.
Warrior 2 - Sweep your right foot back. Lengthen up through 3-4 breaths
Right Side your torso as you draw your arms out straight and
parallel to the ground. Keep your front knee stacked
over your front ankle. Engage your front quad.

Reverse Reach your left arm up and over as you lengthen 2-3 breaths
Warrior - through your side body. Reach your right hand down
Right Side your back leg.

Extended Side Sweep back up and drop your right forearm to your 3-4 breaths
Angle Right front thigh. Lengthen your back arm up and over.
Side Lengthen your ribs up towards the sky. Option to use
a block here if you’d like to work on bringing your
right hand down by your right ankle.
Triangle Right Rise back up to a Warrior 2 and straighten your front 3-4 breaths
Side knee. Begin to reach your left arm and your torso
forward. Once you find your length, drop your left
hand to your front leg. Your hand can rest on your
thigh, shin, ankle, or by your foot. Option to use your
block by placing the block by your foot and resting
your hand on it. (Demo this block modification)

Warrior 2 – Bend your front knee and sweep back up to a 2 breaths

Right Side Warrior 2. Breathe here for 2 full breaths. Press your
feet firmly into your mat.
Flow Cartwheel your hands to your mat and come into
Sequence your Downward Facing Dog or option to flow here.

Standing From Downward Dog, slowly walk your feet towards 1-2 breaths
Forward Fold your hands or hop towards the front of your mat.

Halfway Lift Lift up halfway and extend through your spine. 1-2 breaths
Mountain Bend your knees and spiral your arms up towards 1-2 breaths
the sky.
Warrior 2 – Sweep your left foot back. Keep your torso directly 3-4 breaths
Left Side over your hips and soften your shoulders away from
your ears. Press firmly into your front quad muscles.

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

Reverse Reach back and open your heart up towards the sky 2-3 breaths
Warrior – Left as you lift your left hand up.
Side
Extended Side Come back up and reach your top arm up and over. 2-3 breaths
Angle – Left Your arm can reach straight up towards the sky or
Side sweep it up and over with your bicep framing your
ear. Lengthen up through your side body.

Triangle – Left Begin to reach your forward arm and torso forward 2-3 breaths
Side finding length in your body. Keep your chest and ribs
lifted upwards. Option to use a block here to rest
your bottom hand on for support and length.
Warrior 2 Lengthen back up to Warrior 2 as you bend into your 2 breaths
front knee. Stay here for 2 full breaths. Breathe and
engage leg muscles.
Flow Cartwheel your hands to your mat and come into
Sequence Downward Facing Dog or option to flow here, we will
all meet in Down Dog.

Standing Slowly walk or hop to the front of your mat. 1 breath

Forward Fold
Mountain Bend your knees and sweep your arms up towards 1-2 breaths
the sky.

Wide Legged Turn to the long edge of your mat left side and bring 4-5 breaths
Forward Fold your feet out about 3-5 feet depending on your
preference. Bring your hands to your hips and with a
flat back, begin to hinge forward at your hips.
Lengthen your hands down towards your mat.
Option to bring your hands to the mat, your ankles,
toes, shins, or bring a block towards the ground. If it
feels good to you, lengthen your head closer down
towards the mat. Deepen your inhalations and
exhalations here. To come out of this slowly, bring
your hands to your hips and rise up with a flat back.
Bring your feet together.

Tree - Right Engage your core and bring your hands together at 4-5 breaths
Side heart center in prayer. Root your right foot to the
ground as you begin to slowly lift your left foot up,
allowing it rest on your ankle, shin, or thigh - being
mindful to avoid the knee. Keep your gaze steady
and your mind clear here. Option to use a wall for
support.
Tree - Left Drop your right foot to the ground and find your 4-5 breaths

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

 Side balance in both feet. Begin to root down in the left
foot and allow your right foot to rest on your ankle,
shin, or thigh. Option to use a wall for support.

Section: Wind Down

Time: 10-15 Minutes

Pose Name Script out cues/directions # of

breaths/minutes
Bound Angle Come to an Easy seated position on your mat. Bring 5-6 breaths
the soles of your feet together as you lengthen the
crown of your head upwards towards the sky.
Imagine a string pulling you straight up towards the
sky. Allow your knees to gently drop to either side.
Offer the option to use a blanket or blocks under the
knees or sit on a block or blanket for support. Hinge
forward at the hips and lengthen your spine.
Seated Bring your legs out straight into a Staff pose. Sit 5-6 breaths
Forward Fold evenly into your sit bones and lengthen up through
your spine. Draw your arms up towards the sky and
hinge forward at your hips. Bring your arms towards
your feet, shins or ankles. To release, with a flat
back, sweep your arms back up and come back into
a Staff pose.
Supine - Twist Roll down onto your back. Draw your knees in 5-6 breaths
Left Side towards your chest. Slowly drop your knees over to
your left side. Option to bring your arms out wide to
a T. If it feels good to you, you can bring your head
to gaze in the opposite direction of your knees.
Option to close the eyes here and allow yourself to
melt into the twist.

Supine Twist - Gently draw your knees in towards your chest and 5-6 breaths
Right Side allow your knees to drop over to your right side.
Option to bring your head to gaze in the opposite
direction of your knees. If it feels good to you, you
can close your eyes here.

Bridge Draw your knees back to center, bending them as 5-6 breaths
you press your feet into your mat. Bring the backs of
your heels closer to your sitbones and gently tuck
your chin into your chest. Slowly begin to peel your
hips up off the ground and up towards the sky. Stay
here for several breaths.

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training

Section: Savasana

Time: 10-15 Minutes

Savasana Lie down on your back and softly close your eyes. Relax all the muscles
in your face and allow your body to become heavy and soft on the mat.
Give yourself the gift of presence and peace for the next 10-15 minutes.
Offer lavender oil spray to students by spraying in their general area (let
students know if they do not want Lavender spray to please place one
hand over their heart to indicate). Stay silent for the rest of Savasana. To
end the class, ask students to gently take two deep breaths in and out.
Next ask them to turn over to their side in a fetal position to their right
side for several deep breaths on their own with their eyes closed. Have
students come back to a seated Easy pose and end the class with a brief
quote on gratitude and a closing of namaste. Thank students for coming
to class and let them know if they have any questions or feedback for the
class, I am more than happy answer them and listen.

©YogaRenew Teacher Training I 200 HR Yoga Teacher Training