Yoga Sequence Builder for Yoga Teachers

Yoga Sequence for Teenagers: Yoga For High School Students

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


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Yoga Sequence for Teenagers: Yoga For High School Students: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Sun Salutation (Surya Namaskar)
    A. Start to bring energy into the body with the practice of Sun Salutation.

    B. Going to two rounds of close to 6 breaths in each round. Taking a few breaths before starting the second round.

    C. While doing Sun Salutation, explain the significance of this sequence and how the body starts to open up by the end of the last round of Sun Salutation.

    D. Hence giving the reason why this is done at the beginning of the session.

    E. Teaching breathing techniques, here and introducing the idea of breathing fully with the abdomen and its advantage.
  • Bound Angle Pose (Baddha Konasana)
    A. Pushing the body is not important for new yoga students and the high school students are mostly shy and need time to understand their own body.

    B. Giving more time to relax and feel good about it.

    C. Relax in Bound Angle Pose for 6 breaths, explaining the importance of the hips and the connections between the upper and the lower body.
  • Deer Pose
    A. Moving to some twists with Deer Pose, for some fun with the shoulders and the spine.

    B. Relax the back and the shoulders and stay here for 6 breaths.
  • Mermaid Side Stretch Pose
    A. Increasing the intensity of the twists with Mermaid Side Stretch Pose, that gives a different sense of stretch around the lower back and abdomen.

    B. Guiding them through this and asking them what they feel as they stay for 4 breaths.

    C. Explaining the importance of raising the arms above the head.
  • Staff Pose (Dandasana)
    A. Moving to the foundation of all seated poses, Staff Pose.

    B. Giving reasons why the spine plays an important role in both good health and calm mind.

    C. Teaching them to breathe with the awareness of the movement of the spine and the abdomen.

    D. Relax and be aware for 6 breaths.
  • Bound Angle Pose (Baddha Konasana)
    A. In Bound Angle Pose, pressing the thighs towards the floor, while explaining the importance of the same.

    B. The internal and external rotation of the hips to be introduced and the importance of the same.

    C. Closing the eyes and focusing on keeping the spine straight while physically feeling the spine extend. Stay for 6 breaths.

    D. The students may get restless in this pose or may not be keen to hold longer, hence to encourage that you could add to the practice OM chanting or Bee breathing.

    E. Explaining the difference it feels when a yoga pose is done the second time.
  • Deer Pose
    A. Repeat with the other side
  • Mermaid Side Stretch Pose
    A. Repeat with the other side.

    B. Explain how the body moves differently or even feels different with each side.
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Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

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