How to Plan Your First Yoga Class: Essential Techniques for Beginners
So, here you are, 200 hours later, a fully-qualified yoga teacher! Take a moment to congratulate yourself; it’s not an easy journey. You have pushed through hundreds of Surya Namaskars, countless Utkatasana, and enough Virabhadrasana. On top of that, you have tackled Sanskrit, the subtle body, chakras, and Nadis.
You’ve probably pictured your first yoga class as this serene, flowing experience, but when it’s your turn to start teaching yoga, it can feel like a whirlwind of mat placements and nervous jitters. So many questions wrapped around your head - how to pace the session, make the right adjustments, or even remember all those poses! But don’t worry; getting your footing as a yoga teacher and teaching yoga is easier than it seems.
Teaching yoga to beginners is a rewarding experience that brings its own set of challenges and joys. Imagine creating a space where your students feel welcomed, safe, and inspired to discover their practice.
This blog aims to break down the essential techniques to help you confidently nail your first yoga class.
Let’s do this together!
Know your Students
Understanding your students is essential for creating a class that truly meets their needs. Every beginner comes with unique abilities and backgrounds, so it’s important to tailor your lessons accordingly. By recognizing these differences, you can foster a supportive environment where everyone feels valued and motivated to learn. Embrace their individuality, and watch your classroom thrive!
Here are three effective ways to connect with your students before the class:
- Pre-Class Surveys: Have you considered how a simple survey could help you understand your students' unique needs? By asking about their experience levels, physical limitations, and personal goals, you can customize your class to fit them perfectly. This thoughtful approach not only aids in your planning but also demonstrates to your students that you genuinely care about their learning journey. It’s a great way to connect and create an environment where everyone feels seen and supported!
- Introductory Conversations: Take a few minutes to chat with your students before class. A quick conversation can give you important insights about any injuries or concerns they may have. This connection helps build trust and lets you adjust your class as needed. Just think how much more at ease they will feel knowing you understand their needs!
- Beginner Focused Adaptations: Make your class easier to follow by planning a slower-paced session that focuses on basic movements. This way, students will feel empowered instead of overwhelmed. Imagine how rewarding it is for them to see their progress step by step, boosting their confidence along the way!
Taking the time to understand your students can help create a caring environment where they feel safe to explore and grow in their practice. This knowledge allows you to adjust your teaching style, making sure your class feels welcoming and supportive for everyone.
Also Read: Why Should You Choose Shvasa Online Yoga Teachers Training Program
Tips For Structuring Your First Yoga Class
When teaching yoga, having a clear structure is key to keeping your students engaged and comfortable. So, how do you create a balanced class that flows smoothly from one part to the next?
Here’s a simple outline for a 60-minute class that blends flow, strength, and relaxation, making sure your students leave feeling refreshed and inspired:
Start with Breathwork and Centering (5-7 minutes)
- Begin by centering your students with mindful breathing. Chanting OM is a great way to set a peaceful, focused tone.
- Always kick things off with loosening exercises to wake up the joints.
Warm-Up with Gentle Stretches (10 minutes)
- Light warm-ups for each muscle group are essential before diving into deeper poses.
- Surya Namaskar (Sun Salutations) is an excellent vinyasa to ignite the internal fire. It offers benefits far beyond just physical strength and flexibility.
Work Your Way Up the Body (Bottom to Top) (25 minutes)
- Always sequence your class from the ground up. Start with standing asanas, then gradually work your way through different muscle groups:some text
- Legs (Earth): Standing postures that work your hamstrings, quads, and hip flexors.
- Core and Lower Back (Water and Fire): Engage your core with poses that strengthen and stretch the lower back.
- Upper Back, Neck, and Shoulders (Air and Space): Finish with upper body work, where the energy rises and flows.
Combine Flexibility and Strength (5-7 minutes)
- Choose asanas that work on both flexibility and strength. It’s all about balance! Include enough counter poses to ensure the body stays in harmony.
Suggested Sequence (10-15 minutes)
- Standing Postures: Utkatasana (Chair Pose), Trikonasana (Triangle Pose), Vrksasana (Tree Pose), Warrior 1 and Warrior 2.
- Lunges and Hip Openers: Ashwa Sanchalanasana (Low Lunge), Malasana (Garland Pose), Baddha Konasana (Bound Angle Pose).
- Core and Back Work: Plank, Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose).
- Upper Back and Shoulders: Setu Bandhasana (Bridge Pose), Puppy Pose, Camel Pose.
- Inversions (for advanced practitioners): Headstand, always practiced with a teacher’s guidance.
End with Relaxation (5-7 minutes)
- Conclude with stillness, Kaya Sthairyam (Body Stillness) or Shavasana (Corpse Pose) to completely let go and find that deep mental space of peace.
Also Read: 5 Reasons to Take Yoga Teacher Training Certification
With a clear understanding of class structure and duration, let’s see the important elements for planning a yoga class.
Important Tips To Follow For Planning Yoga
Planning a yoga class might feel overwhelming at first, but breaking it down into a few key parts makes it easier. Here’s what you should focus on:
Introduce Pranayama
Explain the concept of Pranayama (breath control) and its importance in yoga, as it helps students manage their energy and focus throughout the practice. These exercises are powerful tools for stress relief and grounding. They help calm the mind, center your focus, and create a sense of balance in both body and mind, leaving you feeling refreshed and centered.
Simple Instructions
Provide clear, simple breathing instructions such as “Inhale through the nose, exhale fully” to ensure students understand how to control their breath during pose.
Remind Often
Continuously remind students to coordinate their breath with movement, which supports a smooth and balanced flow between poses.
Teach Ujjayi Breathing
Introduce techniques like Ujjayi (victorious breath), which involves slow, deep breathing with a slight constriction in the throat to maintain focus and energy.
Check Breath Quality
Regularly check that students breathe deeply and consistently, especially during transitions, to avoid holding their breath during challenging poses.
Also Read: Online Yoga Teacher Training Course.
Now that you have a good knowledge for planning your class, let’s dive into the next step: Master the Basics.
Mastering the Basics of Yoga: Modifications to Full Poses
Mastering the basics of yoga involves guiding students through different stages of each pose. Everyone’s body is different, and it’s important to recognize that what works for one person might not work for another. That's where modifications come in!
Introduce Basic Poses with Modifications
Start by teaching foundational poses like Tadasana (Mountain Pose), Virabhadrasana (Warrior I), and Adho Mukha Svanasana (Downward Dog), providing modifications to accommodate beginners or those with limited flexibility.
Encourage The Use of Props
Suggest using props such as blocks, straps, or blankets to help students maintain proper alignment and balance in poses like Trikonasana (Triangle Pose) and Paschimottanasana (Seated Forward Bend), ensuring they can ease into the postures.
Gradually Progress to Full Poses
Once students are comfortable with the modified versions, guide them into the full expression of the poses, encouraging deeper stretches, stronger hold, and proper alignment without strain.
Focus on Alignment
Throughout the class, emphasize the importance of correct body alignment to prevent injury and enhance the benefits of each posture, especially when transitioning from modifications to full poses.
These steps ensure that all students, regardless of experience, can build strength and flexibility safely.
Also Read: Why are Twisting Poses Important in Yoga?
Now let’s explore a few effective techniques for guiding yoga practice.
Effective Techniques for Guiding Yoga Practice
Teaching yoga is more than just calling out poses. It's about creating a space where your students can explore their practice and connect with themselves. If you want to elevate your teaching game, here are some effective techniques that can make a big difference in your classes:
Limiting Demonstrations to Foster Self-Awareness
In yoga, one of the main goals is to create a strong connection between the mind, body, and breath. It can be tempting to demonstrate every pose for students, but doing it too much can actually hold them back.
When students focus too much on copying your movements, they might miss out on building their own body awareness. Demonstrating less encourages them to pay attention to how their bodies feel in each pose and connect with their own experiences.
Reasons For Minimizing Demonstrations:
- Encourages Internal Focus:
When you use fewer visual cues, students have more mental space to really notice what their bodies are doing in each pose. This helps them better understand how their bodies feel and what they’re experiencing.
- Promotes Independence:
When students rely less on watching you, they learn to listen to their own bodies and make adjustments that work for them, leading to a more independent practice. That’s ultimately what we want for them, isn’t it?
- Fosters Attentive Listening:
Using more verbal cues teaches students to sharpen their listening skills. They become better at following instructions without needing to see the pose, which deepens their understanding of alignment and how to coordinate their breath with movement.
How To Implement It While Teaching Yoga?
- Keep Instructions Clear and Simple:
Break down each pose step by step with easy-to-follow verbal cues, so students know exactly what to do.
- Use Visual Demonstrations Sparingly:
Show a quick demo at the start of class or when introducing a tricky new pose, but let students focus on listening and feeling their way through the rest.
- Invite Students to Close Their Eyes:
Encourage students to close their eyes during certain poses. This can help them tune into their body’s sensations and deepen their internal awareness.
How To Demonstrate Clearly in an Online Class?
A good yoga instructor knows how to use verbal cues effectively to guide students through poses even online. Showing and demonstrating from different positions can help students understand poses better and make your instructions clearer and more accessible.
Benefits of Demonstrating from Different Positions
- Better Understanding of Poses:
It’s fascinating how a change in perspective can make such a difference! Demonstrating poses from different angles—like the front, side, or back—helps students see the correct alignment and depth more clearly.
- Clearer Verbal Instructions:
Changing your position or angle while demonstrating allows you to see how well students follow your cues. This helps you fine-tune your instructions so everyone understands better.
- Inclusive for Everyone:
In larger classes, demonstrating from various spots ensures that every student can see you properly at some point, no matter where they are in the room.
How To Implement It While Teaching Online Yoga?
- Moving around in an online class may be difficult due to video and audio setup limitations.
- Instead, demonstrate poses or instructions from different perspectives or angles while staying on your mat and within the camera frame.
- Adjusting your position helps students view movements more clearly, aiding their understanding.
- This approach also encourages students to focus on your verbal cues, enhancing their listening and observation skills.
- Varying your angles allows you to maintain visual connection while providing helpful guidance, even without moving around the space.
- Use demonstrations mainly when explaining a tricky pose, but switch back to verbal instructions once students understand the basics.
Also Read: Significance of Crown Chakra in Yoga.
Now, let's explain why sharing inspirational quotes or teachings can add depth and meaning to a yoga session.
Benefits of Sharing Inspirational Quotes in Yoga
In addition to the physical postures, yoga has a rich philosophical base that can deepen the practice and connect students to its spiritual and mental benefits. By thoughtfully including elements of yoga philosophy and inspiration into each class, you can offer a complete experience that enriches both the body and mind. Here’s how to do it effectively:
Introduce One Philosophical Thought Per Class, and Keep It Short
Philosophical concepts in a yoga class can be a beautiful way to engage student’s minds and help them explore the deeper thoughts of yoga. To keep their attention and avoid overwhelming them, it’s best to keep these moments short and focused.
Why Introduce One Concept Per Class?
- To Enhance Mental Engagement: Sharing a bit of philosophy allows students to think beyond just the physical practice. It encourages them to reflect, be more mindful, and even explore self-inquiry.
- To Maintain Focus: By sticking to one idea at a time, students can truly grasp its meaning without feeling overloaded with too much information.
- To Improve Retention: A brief explanation of one principle makes it easier for students to remember and weave that idea into their practice.
How to Bring Philosophy into a Yoga Class?
- Choose a concept that matches the theme or intention of your class, like mindfulness, balance, or non-attachment.
- Introduce the idea at the start of class in just 1-2 minutes, and remind students of it during quiet moments, such as Savasana.
- Explain the concept in simple terms so everyone, from beginners to seasoned practitioners, can understand. For example, introducing “Ahimsa” (non-violence) can inspire them to be kind to themselves, both during yoga and in daily life.
Some examples of philosophical concepts you can introduce:
Use Inspirational Reading or Quotes as a Teaching Aid
Inspirational readings or quotes into your yoga class can set a reflective and peaceful tone, giving students something meaningful to carry with them beyond the session. These little nuggets of wisdom can uplift students, promote mindfulness, and deepen their connection to the practice.
Why Use Inspirational Readings or Quotes?
- Encourages Reflection: A thoughtful quote or passage can offer students a moment of introspection, adding a richer emotional and spiritual layer to their practice.
- Sets the Mood: Inspirational readings can set the right vibe for the class, helping to align the physical practice with a mental and emotional focus.
- Aids in Setting Intentions: Sharing a quote at the beginning of the class can help students set a personal intention for their practice, making it more meaningful.
How to Use Inspirational Quotes or Readings?
- Kick off your class by reading a short, thoughtful quote or passage that matches the theme of the practice. For example, a quote about resilience might be perfect for a challenging sequence.
- Bring the quote back during moments of stillness, like when holding a pose for a while or during Savasana.
- Choose quotes from yoga philosophy, spiritual texts, or anything that feels inspiring and relevant to the class theme. A line from the Yoga Sutras of Patanjali can add a traditional touch.
Examples of Inspirational Quotes to Incorporate:
- “Yoga is the journey of the self, through the self, to the self.” – Bhagavad Gita
- “In the practice of tolerance, one's enemy is the best teacher.” – Dalai Lama
- “Be a lamp to yourself. Be your own confidence. Hold on to the truth within yourself as to the only truth.” – Buddha
- “You cannot always control what goes on outside. But you can always control what goes on inside.” – Wayne Dyer
These simple additions can create a more reflective and fulfilling experience for your students, helping them connect with themselves on a deeper level.
Combining Philosophy and Inspiration Seamlessly
Bringing philosophy and inspiration into your yoga class doesn’t have to feel forced. It can flow naturally with the rhythm of your practice. Here’s how you can make it feel seamless:
Timing is Key
Share a bit of philosophy or a meaningful quote at the beginning or end of the class, or even during moments of meditation like Savasana. This way, students receive it with a calm, open mind and can reflect on it better.
Consistency
Make these moments a regular part of your classes. When students know they can expect a little bit of wisdom or reflection each time, it helps them understand that yoga is more than just physical exercise; it’s a whole way of life.
Relatability
Keep it real! Make sure the philosophy or quote you share connects to everyday life. Talk about things like personal growth, daily challenges, or self-care. This way, students can see how these ideas apply beyond the mat and use them in their daily lives.
By using these simple strategies, you can help your students connect to the deeper wisdom of yoga, turning each session into more than just a workout. It's an inspiring and enriching experience for the mind and spirit too.
Also Read: Benefits of Chanting Hanuman Chalisa.
After introducing a thoughtful philosophical element, the next step is to create a warm and supportive environment that encourages students to feel comfortable and engaged throughout the class.
Creating a Welcoming and Supportive Yoga Class Environment
Creating a positive and enriching experience for your students is at the heart of being a good yoga instructor. It’s all about making them feel at ease, welcome, and uplifted during their time on the mat. Here are a few ways you can do that:
Create a Supportive and Relaxed Environment
Think of your yoga class as a little haven, a space where students can leave behind the stress of daily life and just focus on their breath. A peaceful, welcoming atmosphere can make all the difference in helping them unwind and connect with their practice.
When students enter a space that feels calm and peaceful, it’s easier for them to let go of tension and focus inward. This helps them be fully present, and it also builds a sense of community, making everyone feel like they belong.
How To Create This Vibe:
- Set the mood with soft lighting and maybe some gentle music in the background. This creates a soothing atmosphere that helps students settle in.
- Greet each student with a smile, and if you remember their names, use them! It’s a small gesture, but it makes them feel seen and welcomed.
- Remind everyone that yoga is their personal practice—no competition, no comparisons. It’s about feeling good in their bodies, not about perfecting the poses.
- Keep props like blocks, straps, and blankets handy, so students can grab whatever they need to make their practice more comfortable. This way, they know they’re supported at every step.
With these simple efforts, you can turn your class into a space where students feel valued, relaxed, and eager to come back!
Focus on Building Student’s Confidence and Comfort
Yoga can feel a bit intimidating, especially for those just starting out. That’s why it’s so important to focus on building your student’s confidence and helping them feel comfortable. When they feel good about their practice, they’re more likely to try new things, ask questions, and truly enjoy their time on the mat.
When students feel confident, they’re willing to explore—whether it’s trying out a new pose or simply allowing themselves to rest in Child’s Pose without any guilt. And this confidence doesn’t just stay on the mat; it spills over into their everyday lives, helping them feel a little more sure of themselves.
How To Boost Their Confidence:
- Offer variations for every pose so that students of all levels can find what suits them. Use phrases like, “If this variation feels good, go for it. But if you’d like to take it easy today, that’s great too!” This lets them choose what feels right without any pressure.
- Encourage self-compassion by letting them know that it’s absolutely okay to take a break whenever they need. This helps them learn to listen to their bodies and practice with kindness towards themselves.
- Celebrate their progress, no matter how small. Maybe someone finally touched their toes, or they held a challenging pose a few seconds longer than before. A little acknowledgment can really boost their morale and keep them motivated.
- Create a safe space for mistakes by reminding everyone that no one’s expecting perfection. It’s all about showing up, breathing, and doing their best—whatever that looks like that day.
Practical Tips for Class:
- Use phrases like, “This is your practice, so feel free to explore or rest whenever you need.” It helps students feel like they have permission to take charge of their own experience.
- Move around the room and check in with students, offering gentle guidance if they seem unsure. It’s a great way to support them without making anyone feel singled out.
- End the class with a moment of gratitude, asking students to think about something they appreciated about their practice that day. It leaves them with a sense of accomplishment and positivity.
By focusing on these simple but powerful strategies, you can create a space where students feel safe, inspired, and excited to return to their mats. And when they leave your class with a smile (and maybe a little less stress), you know you have truly made a difference!
Also Read: Ayurveda's Tips on Seasons, Diet and Immunity
Let’s understand the best yoga poses for beginners.
Best Yoga Poses for Beginners
Starting with the right poses is very important for beginners in yoga, as it sets the base for a safe and effective practice. The aim should be to build strength, flexibility, and proper alignment while keeping things simple and approachable. By offering easy adaptations, you can ensure that each student progresses comfortably at their own pace, making yoga enjoyable and accessible for all.
Introduction to Foundational Poses
Tadasana (Mountain Pose) is a perfect starting point to teach students proper alignment and posture. It helps them understand how to ground their feet firmly and stand tall with balance. This beginner friendly yoga pose allows beginners to experience a strong connection with the ground, helping them find stability and body awareness from the very beginning.
Transition to Surya Namaskar is a great way to introduce smooth, flowing movements while syncing them with the breath. It teaches students how to move gracefully from one pose to the next.
Surya Namaskar is an ideal warm-up for beginners. It helps them ease into the practice and prepares their bodies for deeper stretches and movements later in the session.
Adapting Poses for Beginners and Providing Guidance on Progression
When teaching yoga, it’s vital to recognize that every student comes with different abilities and experiences. How can you ensure that each individual feels valued and empowered?
- Acknowledge Different Abilities:
Remember, each student’s flexibility and strength are different, especially for beginners. It’s important to respect these differences and allow them to move at their own pace.
- Offer Variations:
Provide easier versions of poses like Downward Dog, such as bending the knees slightly or using a shorter stance or being on the toes instead of the heels. These modifications make the poses more accessible to everyone.
- Reduce Pressure:
Offering variations ensures that students don’t feel the pressure to go too deep into a pose right away. It allows them to practice comfortably within their limits.
- Guide Gradual Progression:
As students gain more strength and confidence over time, help them gradually deepen each pose, step by step.
- Encourage Exploration:
With each class, students will feel more comfortable and confident to explore their limits, making their yoga journey enjoyable and fulfilling.
Let’s wrap things up with a few final thoughts.
Conclusion
As you begin your journey of teaching yoga, remember that your first class is a special opportunity. It’s not just about leading students through poses; it’s about creating a space where they feel safe and excited to learn. Think about how your teaching style can boost their confidence. When students feel comfortable on their mats, they’re more likely to take on new challenges and fully enjoy their practice.
Each class is a chance to connect with your students and support their growth. As you teach foundational poses and encourage them to explore, you’re helping them build self-awareness and resilience. How rewarding it is to watch your students grow over time!
Your role as a teacher can truly make a difference in people’s lives. Are you ready to take on that challenge? If you’re looking to improve your teaching skills or enhance your own practice, Shvasa offers live online yoga and fitness classes designed just for you. With small class sizes and real-time feedback, you’ll get the personal touch that makes a big difference. Why not explore their classes, from yoga to strength training? Join the 93% of Shvasa users who build regular exercise habits and enjoy benefits like better flexibility and reduced stress. Ready to start? Try out Shvasa’s online yoga classes with a free trial.
