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.

For your FIRST TWO class sequences, you must fully script out your classes, word for
word with every cue. Write these as though you are speaking to an actual class.

For the remaining 6 classes, we just want to see the list of poses.

Each class should be 60 minutes in length and should be either a Hatha or Vinyasa style yoga
class. 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 as inspiration for your
classes. Please do not copy the sequences word-for-word. Please use the Script Sequencing
Template attached in the lecture as your format for this assignment.

For the first two class sequences, please include the following:

-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

Below is a sample for you to see the structure we’d like you to follow for this assignment.

This assignment can be submitted in a Word Document or similar program and emailed to
[email protected] 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”.

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Tips to keep in mind:

- Review the “Class Sequence” section and “Dos & Don’ts Of Yoga Sequencing” resource
in the course before beginning
- For the first two sequences, write out the cues as if you are actually speaking to your
students, make it 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

Sample For How Sequences 1 & 2 Should Be Done:

Class Type Vinyasa

Peak Pose VASISTHASANA

Class Level Open Level

Props Needed Two blocks, one blanket

Class Theme Main Talking Points / Dharma Talk / Quote

Introduction Welcome everyone! My name is ____. Today’s class is a level 1, 60 minute

yoga vinyasa class. Before we begin, please let me know if you have any
injuries or anything going on that I should know about. Please also have
two blocks and a blanket. We’ll begin seated, so take one of your blocks
beneath your sitting bones and sit up nice and tall.

Class Theme: Gratitude is something that can automatically connect us to the present
moment and to recognize that life is happening for me - and not to me.
It’s a way to turn whatever we are working with into just what we need.
Close your eyes and take a few moments to think about 1-3 things you’re
grateful for right now. Breathe in through your nose and exhale through
your nose.

Puttering / Warm Up
Poses Cues and Directions

Cat / Cow ● Cat: Come to a table top position. Keep your shoulders over your
wrists and hips over your knees. Inhale and round your spine as
you drop your chin to your chest
● Cow: Exhale, send your chest towards the mat and bring your gaze
up towards the sky. Pull your shoulder blades together and open
through your chest.

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 ● Continue to flow in and out of Cat and Cow on your own using
your breath to guide you in and out of the pose. Keep your
movements slow here.

(Balasana) Sink your hips towards your heels. Extend your arms out in front of you or
Child’s Pose along by your side. Breath here for several breaths. Feel the earth beneath
you supporting your body.

Balancing Table ● Come to your hands and knees in table top. Engage your core
muscles. Inhale, draw your left leg straight back and slowly lift
your right arm out in front of you. Imagine a long line of energy
between your fingers and toes.
● Exhale, lower your hand and foot to the ground. Bring your
opposite leg and arm up parallel to your mat. Keep your core
strong here.

Adho Mukha Inhale, release your heels towards the ground and pull your hips up
Svanasana towards the sky. You can stay here or find any movement that feels good
(Downward to you here. Bend your knees one at a time or you can pedal your heels
Facing Dog) towards the ground.

Uttanasana Slowly walk your feet towards your hands and reach your arms towards
(Forward Fold) 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.

Ardha Lift up halfway with a flat back and bring your hands to your shins. Keep
Uttanasana length in your spine.
(Halfway Lift)

Uttanasana Lower your arms back towards your mat and relax the crown of your head
(Forward Fold) down towards the earth.

Tadasana Bend your knees and sweep your arms up towards the sky as you breathe
(Mountain) in. . Draw your shoulders down away from your ears. Relax your arms by
your side and come to stand tall at the top of your mat as you breathe
out.

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Sun Salutations (Mandatory for a Vinyasa Class, Optional for a Hatha Class)
Remember: 1 Round = Both Right & Left Sides

Rounds Pose Cues / Directions:

Rounds 1 & 2 Surya Namaskar (Step Back & Forward) with Breath
● Tadasana
● Inhale - Urdhva Hastasana
● Exhale - Uttanasana
● Inhale - Step Your Right Foot Back to Low Lunge
● Exhale - Adho Mukha Svanasana
● Inhale - Plank
● Exhale - Chaturanga Dandasana
● Inhale - Urdhva Mukha Svanasana
● Exhale - Adho Mukha Svanasana
● Inhale - Lift Your Right Leg
● Exhale - Step it Forward to a Low Lunge
● Inhale - Extend your spine forward
● Exhale - Step Forward to Uttanasana
● Inhale - Sweep Your Arms Up to Urdhva Hastasana
● Exhale - Tadasana
Repeat on the left side
● Tadasana
● Inhale - Urdhva Hastasana
● Exhale - Uttanasana
● Inhale - Step Your Right Foot Back to Low Lunge
● Exhale - Adho Mukha Svanasana
● Inhale - Plank
● Exhale - Chaturanga Dandasana
● Inhale - Urdhva Mukha Svanasana
● Exhale - Adho Mukha Svanasana
● Inhale - Lift Your Right Leg
● Exhale - Step it Forward to a Low Lunge
● Inhale - Extend your spine forward
● Exhale - Step Forward to Uttanasana
● Inhale - Sweep Your Arms Up to Urdhva Hastasana
● Exhale - Tadasana
Repeat on the left side

Round 3 ● Tadasana
● Inhale - Urdhva Hastasana
● Exhale - Uttanasana

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 ● Inhale - Step Your Right Foot Back to Low Lunge
● Exhale - Adho Mukha Svanasana
● Inhale - Plank
● Exhale - Chaturanga Dandasana
● Inhale - Urdhva Mukha Svanasana
● Exhale - Adho Mukha Svanasana
● Inhale - Bend your knees and look forward
● Exhale - Jump or step your feet to your hands
● Inhale - Extend your spine forward
● Exhale - Forward Fold (Uttanasana)
● Inhale - Sweep Your Arms Up to Urdhva Hastasana
● Exhale - Tadasana
repeat on the left side

Round 4 ● Tadasana
● Inhale - Urdhva Hastasana
● Exhale - Uttanasana
● Inhale - Bend your knees and see the back of your
mat
● Exhale - Jump back to Adho Mukha Svanasana with
bent knees
● Inhale - Plank
● Exhale - Chaturanga Dandasana
● Inhale - Urdhva Mukha Svanasana
● Exhale - Adho Mukha Svanasana
● Inhale - Bend your knees and look forward
● Exhale - Jump or step your feet to your hands
● Inhale - Extend your spine forward
● Exhale - Forward Fold (Uttanasana)
● Inhale - Sweep Your Arms Up to Urdhva Hastasana
● Exhale - Tadasana
Repeat on the left side

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Standing Poses: (Remember to move from open >> closed hip standing poses)

Round Poses Instructions

1 Warrior 2 > From Down Dog, inhale your right leg up, exhale and
Peaceful Warrior step it forward. Inhale and turn your back heel
down as you cartwheel your arms up to Warrior 2.
Breathe in and reach your arms away from your
midline. Exhale and extend the crown of your
head up. Flip your front palm up and tip back to
Peaceful Warrior. Inhale ground into the outer
edge of your back food. Exhale, move your front
knee towards your pinky toe. Circle your arms
down to from your front foot for a low lunge.
Press back to Downward Dog.
You have the option to move to Plank, Caturanga,
Updog.
Repeat on left side

2 Warrior 2 > From Down Dog, inhale your right leg up, exhale and
Peaceful Warrior step it forward. Inhale and turn your back heel
> Extended Side down as you cartwheel your arms up to Warrior 2.
Angle Breathe in and reach your arms away from your
midline. Exhale and extend the crown of your
head up. Flip your front palm up and tip back to
Peaceful Warrior. Inhale ground into the outer
edge of your back food. Exhale, move your front
knee towards your pinky toe. Deliver your
forearm to the top of your front thigh with your
palm turned up for Extended Side Angle. Frame
your top ear with your top arm. As you breathe
in, reach your top arm away from your back foot.
As you exhale, ground your back foot away from
your top arm. Stay for another inbreath and
ground your heels into the mat. On your exhale,
bring your hands down to frame your front foot
and exhale back to Downward Dog. You have the
option to move to Plank, Caturanga, Updog.
Repeat on the left side

3 Warrior 2 > From Down Dog, inhale your right leg up, exhale and
Peaceful Warrior step it forward. Inhale and turn your back heel
> Extended Side down as you cartwheel your arms up to Warrior 2.
Angle > Half Breathe in and reach your arms away from your
Moon midline. Exhale and extend the crown of your
head up. Flip your front palm up and tip back to
Peaceful Warrior. Inhale ground into the outer
edge of your back food. Exhale, move your front
knee towards your pinky toe. Deliver your

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 forearm to the top of your front thigh with your
palm turned up for Extended Side Angle. Frame
your top ear with your top arm. As you breathe
in, reach your top arm away from your back foot.
As you exhale, ground your back foot away from
your top arm. Stay for another inbreath and
ground your heels into the mat. Gaze down at
your front foot and walk your hand forward of it
and bit to the right. You have the option to put a
block under your hand here as you deliver your
weight into your front hand and front foot. Inhale
and lift your back leg up for Half Moon Pose.
Reach the crown of your head towards the front
of the room and gently flex your back foot. On an
inhale, reach your top arm up towards the sky
and as you exhale turn your gaze up to the top
arm. It’s okay if you fall! Be sure all your front
toes are facing forward. Bend your knees and
step back to a low lunge. Press back to Downward
Dog. You have the option to move to Plank,
Caturanga, Updog.
Repeat on the left side

4*
optional

Transitions, Twist, Balance, Arm Balance, Inversions

Poses & Instructions

Transition: Bend your knees and see the top of your mat. Take a breath in and on
the exhale step or jump to where you’re looking. Fold into Uttanasana. As you
inhale, engage your thighs and as you exhale, fold deeper into your legs.

Tree Pose
● From Tadasana, ground your right foot down and bend your left knee. Slide
the sole of your left foot onto your inner right leg and reach your arms up
high overhead
● As you breathe in, engage your standing leg. As you breathe out, relax your
shoulders. Gaze forward and lengthen through both sides of your waist.
repeat on left

Warrior 3
● From Tadasana, ground your right foot down and bend your left knee up. Tip
forward, reaching the crown of your head towards the front of your spot
while your back foot reaches towards the back of your spot
● Reach your arms beside your hips with your fingertips reaching towards your
heels.
● Try to keep your head and your back foot in the same line as you inhale.

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 Exhale and reach your back leg up from the strength of your inner upper
right thigh
repeat on left

Revolved extended side angle

● From Uttanasa,a bend your knees and see the back of your mat. Jump or
step into Downward Dog
● Inhale, lift your right leg up. Exhale, step it forward to a low lunge.
● Lower your back knee to the mat and bring your hands on top of your right
thigh.
● Reach your left arm up overhead and turn to the right. Hook your left arm
outside of your right thigh and prayer your hands.
● As you inhale, lengthen your spine and as you exhale keep twisting to the
right.
● You may engage your back thigh to lift the knee off the mat.
repeat on left

Transition: hop back to Downward Dog

Peak Pose
Pose & Instructions

Side Plank

● From Downward Dog, come forward into a plank pose. Tip your heels over
to the right and ground your right palm down.
repeat on the left

● Stack your left leg onto the right and lift your left arm up
● As you inhale, send your right hip up towards the ceiling or sky
● As you exhale, spread through your right hand
repeat on the left

repeat on the left - end in Child’s Pose

Backbending, Forward Bend, Cool Down, Savasana

Poses & Instructions

Paschimottanasana
● From a seat, extend both legs out in front of you
● Sit on a blanket if needed
● Slowly walk your hands forward towards your feet
● Keep your feet slightly active and inhale to lengthen your spine. Exhale and
release into your legs.

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 ● Stay for 3 full cycles of breath
● Come to lie down on your back

Bridge Pose
● Bend your knees and step your feet to the mat. Have your feet about
hips-width apart and your toes pointing forward.
● On your inhale, press your feet into the mat
● On your exhale, send your hips up
● Use the strength of your upper back to help you reach your chest up
● Stay for 3 full cycles of breath
● Lower down and bring your knees together and your feet wide for
Constructive Rest

Supta Baddha Konasana

● Take the soles of your feet together and open your knees out wide
● If you’d like, bring a block beneath each knee for support
● Flip your palms up beside you
● Stay for 3 cycles of breathing and on your last cycle of breath, extend your
legs out long.

Savasana
● Close your eyes.
● Relax all the muscles in your face and allow your body to release on the
mat.
● You may take your blanket and place it over your hips

After 5-7 Minutes:

● Let your next breath come in a little deeper. Exhale it away

● Move through your fingers and toes
● Bend your knees and roll to one side
● Slowly rise up to sit
● Keep your eyes closed as you sit tall
● Breathe all the way in, filling up the low belly, mid belly, lungs and shoulders.
● Exhale it all away
● Thank you so much for joining me in class and please let me know if you
have any questions.

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Sample For How Remaining 6 Sequences should be
done:
CLASS TYPE: VINYASA

PEAK POSE: VASISTHASANA

CLASS LEVEL: Open

PROPS NEEDED: Two block, one blanket

INTRODUCTION: Welcome everyone! My name is ____. Today’s class is a level 1,

60 minute yoga vinyasa class. Before we begin, please let me know if you have
any injuries or anything going on that I should know about. Please also have two
blocks and a blanket. We’ll begin seated, so take one of your blocks beneath
your sitting bones and sit up nice and tall.

CLASS THEME: Gratitude is something that can automatically connect us to the

present moment and to recognize that life is happening for me - and not to me.
It’s a way to turn whatever we are working with into just what we need. Close
your eyes and take a few moments to think about 1-3 things you’re grateful for
right now. Breathe in through your nose and exhale through your nose.

PUTTERING/WARM UPS:
All fours > Supported side Plank > thread the needle > Downdog > Plank
Downdog > low lunge > twist > Downdog > Plank >
Lower to Belly > Cobra
Repeat on Left Side

SUN SALUTATIONS

Round 1: Tadasana > Urdhva Hastasana > Uttanasana > Low Lunge > Adho Mukha
Svanasana > Plank > Chaturanga Dandasana > Urdhva Mukha Svanasana > Adho
Mukha Svanasana > Lift Leg > Low Lunge > Extend spine forward > Uttanasana >
Urdhva Hastasana > Tadasana - repeat on left

Round 2: Tadasana > Urdhva Hastasana > Uttanasana > Low Lunge > Adho
Mukha Svanasana > Plank > Chaturanga Dandasana > Urdhva Mukha Svanasana
> Adho Mukha Svanasana > Bend Knees, Look Forward > Hop Forward > Ardha
Uttanasana > Uttanasana > Urdhva Hastasana >Tadasana - repeat on left

Round 3: Tadasana > Urdhva Hastasana > Uttanasana > Bend knees and see the
back of your mat > Hop to Adho Mukha Svanasana > Plank > Chaturanga
Dandasana > Urdhva Mukha Svanasana > Adho Mukha Svanasana > Bend Knees,
Look Forward > Hop Forward > Ardha Uttanasana > Uttanasana > Urdhva
Hastasana > Tadasana - repeat on left

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STANDING POSES
Round 1: Low lunge > Warrior 2 > Straight Leg >> Warrior 2 >>
Peaceful Warrior >> Downward Dog > Repeat Left Side > optional
flow between rounds

Round 2: Low lunge > Warrior 2 > Straight Leg >> Triangle Pose >>
Low Lunge >> Downward Dog > Repeat Left Side > optional flow
between rounds

Round 3: low lunge > Warrior 2 >> Triangle Pose >> Ardha
Chandrasana >> Low Lunge >> Low Lunge Twist >> Downward
Dog > Repeat Left Side > optional flow between rounds

TRANSITION
Hop to the front of that mat >> Uttanasana

BALANCE/TWIST
Tadasana > Tree Pose > Supported Warrior 3 >> Low lunge >>
Revolved extended side angle >> Wide Legged Forward Fold >> Low
lunge >> Step forward

TRANSITION
Hop back down-dog

PEAK POSE: Side Plank

WIND DOWN
Paschimottanasana
Lay on back > Windshield Wiper Knees > Bridge Pose > Supported
Bridge Pose > Figure 4 Hip stretch > Eagle Wrap Legs Supine Twist
> Supta Baddha Konasana

SAVASANA

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