Weekly Class Theme: Yoga for Athletes Yoga Sequence

Theme: Strength, Balance & Recovery
Duration: 45–60 minutes
Props: Optional block and strap
Focus: Hips, hamstrings, spine, shoulders, core

Opening – Centering & Warm-Up (5–10 min)

• Tadasana (Mountain Pose) – 5 breaths: Ground through feet, lengthen spine, steady the breath.
• Uttanasana with Clasped Hands – 5–8 breaths: Interlace hands behind back, fold forward, open chest and shoulders.
• Balancing Table (Bird-Dog) – 3x each side: Inhale reach, exhale elbow to knee, core control.
• Thread the Needle – Hold 5 breaths each side: Stretches shoulders and upper back.

Flow – Strength & Stability (15–20 min)

• Vinyasa Flow (Repeat 2–3x)
• Plank Pose – 3–5 breaths: Engage core, full-body activation.
• Chaturanga Dandasana: Lower with control.
• Cobra or Upward-Facing Dog – Open chest, strong legs.
• Downward-Facing Dog – 5 breaths: Pedal feet, warm up hamstrings.
• Low Lunge with Arms Reaching Behind – 5 breaths each side: Interlace fingers behind back, open the chest.
• Lunge Twist – Hold 5 breaths: Twist towards front leg, option to lift back knee.
• High Lunge to Revolved Side Angle – 5–6 breaths: Balance + twist = core engagement and hip strength.
• Peaceful Warrior – 5 breaths: Side body stretch and stability.
• Prasarita Padottanasana (Wide-Leg Forward Fold) – 5–8 breaths: Optional shoulder stretch with clasped hands.

Balance & Core Work (10–15 min)

• Half Moon Pose (Ardha Chandrasana) – 3–5 breaths each side: Use a block under lower hand if needed.
• Chair Pose (Utkatasana) – 5–8 breaths: Activate glutes and thighs, arms overhead.
• Boat Pose (Navasana) – 3 rounds of 3–5 breaths: Optional: hold block between thighs for control.
• Gomukhasana (Cow Face Pose) – Hold 5–8 breaths each side: Deep hip and shoulder opener.

Peak Pose – L-Shape Handstand at Wall (5–10 min)

1. Start in Down Dog, place the ball of one of your feet against the wall
2. Lift the other foot to the wall
3. Straighten your legs by pressing the soles of your feet into the wall
4. Let everything stack: Stack shoulders over wrists and lengthen through your legs pressing into the wall
5. Practice L-shape (hips at 90 degrees) or play with lifting both legs.

*Option: Hold for 5–10 seconds, repeat 3 times.

Tip: Remind students to press firmly into hands, hug ribs in, and breathe deeply.

Cool Down & Closing (5–10 min)

• Seated Spinal Twist (Ardha Matsyendrasana) – 5 breaths each side: Lengthen spine on inhale, twist deeper on exhale.
• Supine Twist or Happy Baby (optional) – Relax and reset.
• Savasana – 3–5 minutes: Let the body integrate the work.

Closing Words:

“Balance strength with softness. Let yoga be your recovery and your edge.”