The Sanskrit term for “teacher” is Guru. The term comes from Upanishad and it consists of two syllables: “gu” which means “shadows” and “ru” which means “he who disperses them”. We could say that a teacher also is someone who can bring light to the darkness. 

This is why our experience as teachers is of the utmost value – it is impossible to show a path without having walked it before. We as yoga teachers can truly give only our own experience. We at Yoga Class Plan want to inspire you to never stop learning and remember to follow the ethical guidelines both from the yoga philosophy (e.g. Patanjali’s Yoga Sutras) and the Yoga Alliance’s code of conduct.

In this article, we share yoga class poses and yoga sequence ideas, as well as tips and tricks on how to teach a yoga class to beginners. 

Yoga Class Preparation: What to Think About

Class preparation depends on the group of students you are teaching. Every class is an opportunity to create an experience of yoga discovery. We should strive for our students to make connections among various elements of the yoga practice: alignment principles, breath patterns, different structures of a class, or clearer awareness in general.

When you teach a yoga class to beginners, you should remind yourself of the following.

1. Teacher and class introductions

When someone is trying something new, they indulge themselves in the unknown. This might be a source of anxiety for some people. Try to remember your first yoga classes. New people in your class might wonder what they have gotten themselves into by trying yoga. The anxiety and tension can be alleviated at the start of the class by a simple explanation of what your students can expect. 

You can introduce yourself as students settle on their mats at the start of class. You can quickly let them know about your own yoga experience and education, as well as about the class(es) you teach.

In the beginners’ class, it is good to explain the structure of the class and the yoga sequences you will guide them through. Explain why we do warm-ups and stretches, how seated and standing positions might affect their bodies, and why we need to cool down and relax and rest at the end.

2. Yoga’s basic principles incorporated

It is always wise to choose something that resonates with your own yogic sensibilities and your skills. There are a lot of options and possibilities to incorporate basic principles that help to provide a safe and sustainable class.

You could put focus on a specific group of yoga poses or asanas (back bends, twists…) and explore how different elements of the various asana families work together. Or you can focus on a specific action in the body such as different movements of the spine, or external/internal rotation of the thighs.

Yoga Class Introduction: What to Do Before Class Starts

We are living examples of what we teach. The wisdom of Yamas and Niyamas helps us to become better human beings. We should always greet our students before the class and ask them how they are. If there are new students in the studio, ask them about their experience and practice. This should be a great source of knowledge for us.

3. Tune in and create an inner space for practice

It is also great to allow your students to tune in from the inside by creating an inner space for practice. We can do this by starting the class with a few minutes of sitting in Virasana, short coherent breathing or pranayama practice, short guided meditation, or an active Mountain pose (Tadasana) that helps students to link better with their body, breath, and mind.

Yoga Class Tips: Where to Guide Students’ Attention

4. Breath, breath, breath

Breath, especially in Ashtanga, Vinyasa, and related practices, is the master. We should remind our yoga beginner students that the focus should always be on the movement of the breath. Everything else in our practice should be a consequence of the movement of the breath. “Vinyasa” can be described as a marriage between the breath and the movement – without it, we are not creating yoga or union. 

The awareness of the breath and its importance in the quality of our daily life is one of the most essential experiences one can take back home from a yoga class. The ability to return the awareness to the breath in any moment is built step by step and your students should be reminded about it (almost) every class. Explain the relevance of the breath to the practice from both physical and philosophical perspectives. Help them to shift from shallow breathing to belly breathing. 

In my experience, starting a class with 6-10 mins of resonant or coherent breathing practice provides an excellent foundation and prepares students for breathing throughout the class. If you are looking for an app to assist you with this, I’d recommend The Breathing App from my dear teacher Eddie Stern. The app is simple and free to use, covering everything you need for your personal practice or class teaching.

For new students and yoga beginners, the first true connection between mind and body is usually during breath or pranayama practice.

5. Teach basic asanas but…

In a yoga class for beginners, we should start with something simple. Sun salutation A & Sun salutation B (Surya Namaskar A & B) with the addition of closing yoga postures (asanas) might be enough for someone in their first yoga class. Remind your students that they are always welcome to enter the child’s pose (Balasana) to return their focus on breathing and resting their bodies.

Teach the staple yoga poses first. Sun salutations are followed by asanas such as a standing forward bend (padangustasana, padahastasana), triangle pose (trikonasana), extended side angle (utthita parsvakonasana), and wide legged forward bend (prasarita padottanasana). These are easily followed by Warrior I, Warrior II, Warrior III, and Reverse Warrior poses.

But… Search for the opportunity to introduce your students to some more challenging yoga poses. Mind that “challenging” to beginners is a much different term than it is for you. Guide them to the Child’s pose a few times throughout the class. Surprise them with a Legs Up the Wall pose, or help them relax with the Supine Spinal Twist pose.

6. Keep it simple, go slow, and assume nothing

As your group of students progresses in practice and you start to add new asanas, it is important to avoid improvising and to try everything on yourself before the class. It is important to study and properly plan your sequences. Prepare a yoga class plan with all the details for each yoga posture, every single movement, and every single breath. 

Our yoga sequencing app Yoga Class Plan was developed to help you with class inspiration and preparation. I would like to thank my teachers Petra and Marco Bianco from the Pink Elephant Yoga House for the valuable wisdom and teachings shared with me during our yoga teacher training.

Be mindful of your teaching style – if you talk in a hurried fashion or act rushed, your students will surely pick up on that. They can feel your tension and it might become a part of their practice, too. Remember to breathe with your students and allow them time to explore poses and your cues in their bodies. Slow down and focus on breathing.

7. Invite questions

There are two options for questions – you can invite them before or after the class, or during the class. This depends on you, your teaching style, and your students. Beginners have lots of questions and it might be good to let students know they are free to ask questions anytime during the class. 

Students’ questions will give you more insights about where to focus your teaching, as well as reduce the risk of their injury because you probably don’t have much insight into their abilities, injuries, and past experiences who is new to yoga or your class. Their questions also help you to check that your instructions make sense, especially in some more challenging yoga poses or in yoga asanas which students aren’t completely confident about.

8. Use clear communication and be visible

Make sure your students can see and hear you when you are demonstrating yoga poses. Move around the studio when this is needed, especially since many beginners tend to shy away and place their yoga mats in the back of the room. It is important to make sure they are following along properly. Ensure your language and directions are clear. Encourage them to ask questions to confirm this. Everyone should understand the correct way to do a yoga pose in order to feel safe and comfortable.

Yoga Class Closing: Savasana and Until Next Time

Once your students enter savasana, you should let them know that they will stay in this pose for several minutes and that it will be you as a teacher to “wake” them up and help them come out of the pose. This will help them to relax, calm their mind and stop wondering how long they need to remain still.

9. Short and guided Savasana

In my experience, the savasana for beginners should be short and guided. Before savasana, I usually guide students to take a deep breath through their noses, hold the breath for a few seconds and then exhale soundly through their mouths. Repeat this three times and see how your students respond to this.

Remember that new students help us to grow as teachers as much as we help them practice yoga. Thank your students for taking part in the class, and ask them if they have any questions or topics to discuss.

Looking for more inspiration for your next yoga class? YogaClassPlan sequence builder gives you access to 7000+ shared class plans in your hands. You can create your own completely new class sequences by choosing from 500+ pose illustrations. Simply drag and drop poses to create your routine, add class plan details such as duration and level, and share the class plan with your students. Sign-up for a 15-day YogaClassPlan free trial today.

About the author:

I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

Photo by Kaylee Garrett on Unsplash

The post How to Teach Yoga to Beginners: Yoga Class Pose and Sequence Ideas appeared first on YogaClassPlan.com.

In this blog post, we will explore effective strategies to promote your online yoga classes, focusing on the key areas:

1. website development,
2. social media marketing,
3. email campaigns,
4. local community, and
5. creating compelling yoga class plan content

1. Website

A well-designed and user-friendly website serves as the foundation for your online presence. There are many platforms and templates that you could use for your yoga-related business. Here are some key elements to consider:

1. Clear and concise class information: Ensure your website clearly highlights the details of your online yoga classes, including class schedules, duration, levels, and pricing. Make it easy for visitors to find and register for your classes.
2. Engaging visuals: Incorporate high-quality images and videos that showcase your teaching style and the benefits of practicing yoga with you. Visual content helps create an emotional connection with potential students.
3. Testimonials and reviews: Display testimonials from satisfied students to build trust and credibility. Positive feedback can encourage new students to join your classes.

Read more:

• How to build a yoga website in 6 easy steps
• 4 branding tips for yoga studios and instructors
• Search engine optimization (SEO) for yoga teachers

2. Social Media

Social media platforms offer tremendous opportunities for connecting with your target audience. Your social media content should be visually attractive, informative, and easy to share. Consider the following tips:

1. Choose the right platforms: Identify the social media platforms where your potential students are most active. Facebook, Instagram, and YouTube are popular platforms for sharing yoga-related content.
2. Consistent posting schedule: Regularly share valuable and engaging content related to yoga, including tips, inspiration, and snippets from your classes. Maintain a consistent posting schedule to keep your followers engaged and informed.
3. Collaborate with others: Collaborate with wellness influencers to expand your reach. Their endorsement and promotion can introduce your online yoga classes to a wider audience.

Read more:

• Social media marketing for yoga teachers
• How to set up a yoga Youtube channel
• Facebook marketing for yoga studios and professionals
• Instagram marketing for yoga professionals

3. Email Marketing

Email marketing remains a powerful tool for nurturing relationships with potential and existing students. This is more personal than social media and more reachable than your website. Here’s how to effectively use email campaigns:

1. Build an email list: Offer a newsletter or free resource on your website to capture email addresses. This allows you to connect directly with interested individuals and promote your online yoga classes.
2. Personalize your emails: Address your subscribers by their names and create personalized email content, depending on each person’s involvement in your classes and the level of yoga they practice. Share updates about your classes, exclusive offers, and relevant insights to keep your subscribers engaged.
3. Provide value: Offer valuable content, such as guided meditation recordings, exclusive video tutorials, or yoga pose breakdowns, to keep your subscribers interested and eager to attend your online classes.

Read more:

• Email marketing tips for yoga studios and instructors

4. Google My Business

We recommend you utilize Google My Business to enhance your online presence and reach local students. Follow these steps:

1. Claim your business listing: Create or claim your yoga studio’s listing on Google My Business. Ensure that all the details, such as address, contact information, and class schedules, are accurate and up to date.
2. Encourage reviews: Encourage your students to leave positive reviews on your Google My Business listing. Positive reviews can significantly influence the decision-making process of potential students.
3. Utilize Google Posts: Regularly post updates, offers, and announcements on your Google My Business profile. This helps increase your visibility and attract local students searching for yoga classes.

5. Yoga Class Plan Content

1. Thematic classes: Develop unique and engaging class themes, such as this yoga themes for new year ideas, that resonate with your target audience. Examples include stress relief, mindfulness, or yoga for specific populations, such as prenatal yoga or yoga for seniors.
2. Varied class formats: Offer a variety of class formats, such as vinyasa flow, restorative yoga, or yoga for beginners.
3. Teach your own style: In your own online classes, you can truly follow your passion and teach in your unique style. You can teach exactly what you want and how you want.
4. Plan your classes ahead and give away yoga class plans with our app.

Looking for more inspiration for your next yoga class? YogaClassPlan sequence builder gives you access to 7000+ shared class plans in your hands. You can create your own completely new class sequences by choosing from 500+ pose illustrations. Simply drag and drop poses to create your routine, add class plan details such as duration and level, and share the class plan with your students. Sign-up for a 15-day YogaClassPlan free trial today.

About the author:

I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

Photo by Maryjoy Caballero on Unsplash

The post 5 Ways to Promote Your Online Yoga Classes appeared first on YogaClassPlan.com.

Patanjali’s Yoga Sutras

Patanjali’s Yoga Sutras consist of 196 sentences (threads, aphorisms) that reveal the first complete system of the yoga philosophy, thus marking the start of the classical period in yoga.

In one of our previous blog posts, we explored Patanjali’s ethical guidelines in yoga philosophy – Yamas and Niyamas. We focused on Ahimsa, non-violence, and how to apply ahimsa or non-violence in our yoga practice and class teaching.

Today, we take a broader look at Patanjali’s knowledge, and explore the books of Samadhi and Sadhana Pada to deepen our knowledge of what is yoga, how should we practice yoga, and what can we attain by practicing yoga.

It is of utmost importance to remember that Patanjali’s methodology is pragmatic rather than dogmatic. Yoga Sutras should be put into practice and experienced first-hand, rather than just accepting it or believing because someone said it is so.

Patanjali’s Yoga Sutras consist of four books or Padas: Samadhi (contemplation, enlightenment), Sadhana (practice), Vibhuti (accomplishments, manifestations), and Kaivalya (absoluteness, liberation) Pada. In this blog post, our focus is on the first two books: Samadhi and Sadhana Pada.

Samadhi Pada: Now the discipline of yoga begins

Samadhi Pada starts with the definition of yoga. Yoga is (being in) the present moment, an internal knowledge beyond our minds that only exists now. Yoga is the restraint of the modifications of the mind-stuff. When this is done, then the Self abides in its own nature.

The “mind-stuff” here does not apply only to the mind but is a broader term that includes the intellect and the ego, too. The nature of our mind and the world we live in is to look outside because of our senses. This is why it is of utmost importance to look within. The “Self” stands for, we could say, pure consciousness – we should not replace it with something personal. This wisdom concludes the first 3 of 51 sutras in Samadhi Pada.

Onwards, Patanjali defines five mental (mind-stuff) modifications: right knowledge, misconception, verbal delusion, sleep, and memory. Those mental modifications are either harmful or harmless and are restrained by practice and non-attachment. We might define this as the central point of Samadhi Pada. Practice is essential to experience yoga, and there is no reaching higher states of consciousness without stopping to crave possessions.

Patanjali says that practice is an effort toward the steadiness of the mind. The practice should be a regular activity that is attended for a long time, with full attention. In Ashtanga yoga, there is a concept inspired by Yoga Sutras called Tristhana – the three places of one’s attention: Bandha (posture, energy locks), Ujjayi (stable, sound, free breath), and Drishti (gaze points). Tristhana affects and purifies one’s body (bandhas), mind (dristhi), and nervous system (breath).

Non-attachment can be defined as the consciousness of self-mastery in one who is free from craving for objects seen or heard. Patanjali also describes a supreme non-attachment, which happens when there is no thirst even for the gunas, or constituents of nature: sattva (consciousness), rajas (activity), and tamas (stability).

Samadhi, to perfectly put our self in front of the Self

What can stand on our way toward Samadhi? Patanjali talks about distractions and obstacles such as disease, dullness, doubt, carelessness, laziness, sensuality, false perception, failure to reach the firm ground, and slipping from the ground gained. Those obstacles act more or less like a chain, and it all starts with a physical disease. If our body is the seat of the soul, we should give our best to keep it healthy.

Patanjali goes much deeper into such topics in Samadhi Pada, and there is an excellent commentary on Yoga Sutras by Sri Swami Satchidananda, which I highly recommend.

Sadhana Pada: Asana is a steady, comfortable posture

In Sadhana Pada, Patanjali talks about the practice of yoga. The book could be described as a practical guide on how to walk the path toward seedless samadhi, the highest experience. This is not an easy path, and Sadhana Pada is here to encourage and prepare us by laying the proper foundation and gradually upgrading our practice until that highest level is reached.

Patanjali’s Kriya Yoga as described in Yoga Sutras

Patanjali defines Kriya yoga as “accepting pain as help for purification, study of spiritual books and surrender to the Supreme Being”, which constitutes yoga in practice or in action. Sanskrit words used here are tapas (effort or self-discipline), svadyaya (study that concerns the true Self), and Isvarapranidhana (surrender to the Supreme Being). Kriya yoga helps us to minimize obstacles on our path and to attain samadhi.

Five obstacles (or Klesas in Sanskrit) that Patanjali mentions are ignorance, egoism, attachment, hatred, and clinging to bodily life. Please note that the order of obstacles is also important – and they can be destroyed by working on our ego and by meditation.

Those Klesas (obstacles) are also the root of Karma(s), where karmas can bring experiences in the present or in the future (births). The term “karma” has two meanings: “action” and/or “the result of action”. By doing karma, we reap karma. In reality, nothing is wrong in this world – but the three gunas (sattva, rajas, tamas) are forever tossing the mind. Once we learn to approach the world with selfless motives, we see the world with different eyes and purpose.

In the next ten sutras, Patanjali continues with a talk about Purusha (Seer) and Prakriti (Seen). Due to the more philosophical nature of those sutras, I recommend reading Sri Swami Satchidananda’s thoughts, and for us to move on to the Ashtanga Yoga: The eight-limbed yoga definition.

Ashtanga Yoga: The eight limbs of yoga

“By the practice of the limbs of Yoga, the impurities dwindle away and there dawns the light of wisdom, leading to discriminative discernment.”

Here Patanjali describes his idea of yoga practice through eight limbs or stages. Those sutras are also called Ashtanga (eight-limbed) yoga. The eight limbs of yoga are Yama (abstinence), Niyama (observance), Asana (posture practice), Pranayama (breath control), Pratyahara (sense withdrawal), Dharana (concentration), Dhyana (meditation), and Samadhi (contemplation, superconscious state).

We talk about Yamas and Niyamas (and their subcategories) in more detail in our How to Incorporate Ahimsa Into Yoga Practice and Class Teaching blog post.

Asana is a steady, comfortable posture

Asana means yoga posture or yoga pose. The yoga posture we are performing should be steady and comfortable. It might sound both easy and challenging – and this is true. Unless our bodies are completely healthy, we will feel tension and stiffness while doing yoga or during our daily life.

This is exactly why Hatha yoga was created – to help us get rid of tension, stiffness, pain, bile, and gas. Yogis and sages were thinking about the toxins in our bodies and how to get rid of them. There were two obstacles to be solved. First, we should strive to prevent the introduction of new toxins into our bodies. Second, we should strive to get rid of the toxins already in our bodies.
To prevent the introduction of new toxins, they developed a yogic diet to find the ideal food, amount, and time to eat.

However, the toxins in the body should somehow be removed from it, since they are already a part of the body’s system. Yogis concluded that the best way to do this is to move and squeeze the body in all directions. This is how the first asanas and satkriyas were developed. Today, we are still doing Hatha yoga to do the same.

Sri Swami Satchidananda mentions the following asanas in his commentary on Patanjali’s Yoga Sutras:

1. Pascimottanasana

Cleans the liver, spleen, and intestines.

2. Yoga Mudra

When Pascimottanasana isn’t enough.

3. Mayurasana

One of the oldest non-seated asanas.

Sadhana, that by which something is performed

How is the posture mastered, you might ask? By lessening the natural tendency for restlessness and by meditating on the infinite. Meditation also helps with achieving steadiness. It is easier to make the mind still if the body is still. If you sit in one position for a long time, the mind should come under your control automatically per Patanjali. Forward bend postures seem like a perfect start to the practice.

1. Forward bends lengthen the spine and reduce back pain

Forward bends postures or asanas have a positive effect on our physical bodies. First, they lengthen our spine and with each breath should create more space within it. This helps us to improve our posture and stand taller after a long day of sitting. Forward bends build flexibility and strength of the spine, as well as release tension in the lower back, upper back, and neck.

2. Forward bends improve digestion and boost metabolism

Forward bends help us to improve digestion and stimulate metabolism by increasing circulation to the abdominal organs such as the pancreas, spleen, liver, kidneys, and intestines. Forward bends, especially sitting forward bends should help our digestive system and organs with a gentle massage. Standing forward bends such as Uttanasana may help in relieving digestive ailments such as constipation.

3. Forward bends calm the nervous system

Forward bends also have a calming effect on the nervous system and brain. They relieve stress and anxiety by slightly increasing the blood pressure toward the head. In comparison to back-bends that activate the nervous system, forward-bends give us a soothing effect and calm us down. When our head is below our heart, fresh oxygenated blood is able to rush to our head and rejuvenate us.

Pranayama and Pratyahara

The last seven sutras of Sadhana Pada talk about the fourth and fifth limbs of yoga: Pranayama (breath control) and Pratyahara (withdrawal of senses).

Once the firm posture is acquired, the movements of inhalation and exhalation should be controlled. This is pranayama, a term that is hard to define in a sentence or two, but it could be translated as a “conscious control of breathing activity”.

Patanjali describes the modifications of a life-breath as either external, internal, or stationary. Those modifications should be regulated by space, time, and number – and are either long or short. There is also a fourth kind of pranayama for Patanjail, the one which occurs during concentration on an internal or external object.

Although the roots of pranayama go back to Vedic times, the first book that explored pranayama in more detail was Hatha Yoga Pradipika (or Hathapradipika), a 15th-century Indian Sanskrit text on Hatha yoga, written by an ancient Indian sage Svatmarama. In the book, one of four lessons focuses on satkriyas (purification techniques) and pranayama (breathing techniques). As a result of pranayama, the veil over the inner Light is destroyed and the mind becomes fit for concentration.

This wisdom concludes Sadhana Pada, the second of four Yoga Sutra books. To read full commentary on Patanjali’s Yoga Sutras, including Vibhuti Pada and Kaivalya Pada, I recommend considering Sri Swami Satchidananda’s translation and commentary.

Looking for more inspiration for your next yoga class? YogaClassPlan sequence builder gives you access to 7000+ shared class plans in your hands. You can create your own completely new class sequences by choosing from 500+ pose illustrations. Simply drag and drop poses to create your routine, add class plan details such as duration and level, and share the class plan with your students. Sign-up for a 15-day YogaClassPlan free trial today.

About the author:

I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

Photo by Zoltan Tasi on Unsplash

The post Samadhi Pada and Sadhana Pada: What Patanjali teaches us in Yoga Sutras appeared first on YogaClassPlan.com.

Ahimsa is a Sanskrit term for non-violence, an ethical principle of not causing harm to living beings. Ahimsa is an ancient concept that originates in the Vedas and has become a key virtue of Jainism, Buddhism, Hinduism, and Sikhism. The concept encourages a peaceful and harmonious existence with all beings and is considered a foundational principle in yoga practice.

The term “ahimsa” and its importance grew from being indirectly mentioned in the oldest scriptures, to being of the highest virtue by the late Vedic era (4500-2500 BCE). Sage Patanjali studied those Vedic texts and wrote Patanjali’s Yoga Sutras, one of the most important texts in yoga history. 

Yoga Sutras marked the start of the classical period in yoga (100 BCE – 500 CE). In his work, Patanjali wrote 196 sentences (aphorisms) that revealed the first complete system of the yoga philosophy. The system also gives us guidelines on how to put yoga philosophy into practice and is a foundation of Ashtanga yoga, an eight-limbed path of yoga.

Yamas and Niyamas in Patanjali’s Yoga Sutras

Yamas and Niyamas are the ethical guidelines in yoga philosophy. They are considered the first two limbs in the eight-limbed path of yoga, described in Patanjali’s Yoga Sutras. 

Ahimsa (non-violence) is the first of the five Yamas, followed by Satya (truthfulness), Asteya (non-stealing), Brahmacharya (chastity or self-control), and Aparigraha (non-possessiveness). 

Niyamas are five personal observances for the yoga practitioner to cultivate in their inner self. Niyamas consist of Saucha (cleanliness), Santosha (contentment), Tapas (discipline or effort), Svadhyaya (self-study), and Ishvara Pranidhana (surrender to a higher power).

Ahimsa is the practice of non-violence and encompasses the idea of treating all living beings, including oneself, with kindness, compassion, and respect. This extends to one’s thoughts, words, and actions. 

In this blog post, we will further explore the incorporation of Ahimsa into our yoga practice and class teaching. Our goal is to remind you to treat your yoga practice with kindness, compassion, and respect, and to avoid being violent to your own body and mind during practice (but not only then). As a yoga teacher, you should be aware of this principle, and encourage such practice with your students. 

Ahimsa in your yoga practice and class teaching 

When we think about how to apply ahimsa or non-violence in our yoga practice and class teaching, we might want to start with not pushing ourselves over the edge in a physical but also mental sense. This is the reason ahimsa is an integral part of a wider path, on which we grow in many different areas. The “edge” here is a point beyond which we find harm or pain. 

We need to challenge ourselves to achieve growth, but it is of utmost importance to listen to our bodies and respect boundaries. In practice, this will depend on a day or a phase of your life. Sometimes it will be easy to let yourself fall into a posture or asana for a few more millimeters or even centimeters. At other times, we might feel that our practice has regressed. This is all part of learning and growth, and at that time remembering ahimsa, the non-violence principle, is a rewarding and loving experience. 

The non-violence concept in yoga pertains to our thoughts, words, and actions. Try not to reprimand yourself with harmful thoughts, both on the mat and during your daily life. Let go of the expectations and be gentle to yourself. Sometimes it is easy to do this with others, all while forgetting about yourself. Sometimes this happens unconsciously, but regular yoga practice will guide you to become more aware of these thoughts and self-talk. 

If you are a yoga teacher, remind your students that ahimsa means non-violence to others, but to themselves too. Your students should strive to be non-violent in their thoughts and actions during their practice on the mat. 

Ahimsa-related teaching and yoga postures for your next yoga class

How to teach ahimsa? I do not consider myself an expert in this field, but after more than seven years of practice, I’ve learned that just coming to practice yoga is a great first step toward ahimsa. By practicing yoga you are doing something good for yourself, and for others in your life as well. 

The second step might be a brief introduction to Patanjali’s eight-limbed path of yoga described in Yoga Sutras. Remind your students that physical practice (yoga postures or asanas) is only one of eight steps – with Ahimsa or non-violence being the first step of the first limb mentioned in Patanjali’s work. Remind them to be gentle to themselves, in their thoughts, and in their practice – and not to push their body beyond its capabilities. 

In the third step, during practice, you might want to incorporate chest-opening or hearth-opening poses into the class flow. Below we have listed 11 yoga poses that fall into this category. Please note that there are additional poses with a similar effect that you can consider for your class. 

Some of those poses will be easier and others harder to do, so it is important to introduce students to them gradually, and to always provide options and instructions on how to do adjusted or adapted versions during the class. Again, remind your students that it is completely fine if they aren’t able to enter the full pose. Instruct them how to adjust the pose to their body and show them the adapted yoga pose version they could do instead. 

Here are 11 chest-opening or hearth-opening yoga poses you can incorporate into your next Ahimsa-focused yoga class. You can click on each of them to learn more about the pose in our Yoga Pose Directory. Also, remember to do forward bends after some of those poses – Paschimottanasana’s benefits and importance are well-known since the Hatha Yoga Pradipika sages and is one of the fifteen asanas mentioned and described in Lesson I of Hathapradipika.

1. Salamba Bhujangasana (Sphinx Pose)

2. Bhujangasana (Cobra Pose)

3. Urdhva Mukha Svanasana (Upward Facing Dog Pose)

4. Salabhasana (Locust Pose)

5. Ustrasana (Camel Pose)

6. Dhanurasana (Bow Pose)

7. Setu Bandha Sarvangasana (Bridge Pose) 

8. Matsyasana (Fish Pose)

9. Urdhva Dhanurasana (Upward-Facing Bow Pose)

10. Eka Pada Chakrasana (One-Legged Wheel Pose)

11. Camatkarasana (Wild Thing)

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I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

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The text serves as a manual for practitioners of Hatha yoga, providing instructions on various asanas (yoga postures) in Lesson I (Asana), satkriyas (purification techniques) and pranayama (breathing techniques) in Lesson II (Kumbhaka), mudras and bandhas in Lesson III (Mudra), and meditation in Lesson IV (Samadhi or Nadanusandhana).

The term “Hatha” is composed of the two syllables “Ha” and “Tha”, of which the former means the sun and the latter the moon. Hatha yoga is often described as a union of these two.

Hatha Yoga Pradipika is one of the outstanding Hatha yoga texts which fully describes the eight well-known varieties of Pranayama. Svatmarama explicitly mentioned the opinion that all impurities in the nadis can be removed only by the practice of Pranayama. However, in this article, we will focus on yoga poses (or asanas) that Svatmarama writes about in the first part (Lesson I) of his work.

Svatmarama describes Hatha as a monastery for those who are afflicted by unlimited suffering; and for those who are engaged in the practice of all kinds of yoga, Hatha yoga is the supporting tortoise.

Hatha Yoga Pradipika Asanas (Postures)

Asana (yoga posture) is the first component of Hatha yoga. It brings practitioners physical but also mental steadiness, health, and a feeling of lightness. There are fifteen different asanas mentioned and described in Lesson I of Hathapradipika.

Svatmarama noted that there are eighty-four asanas that have been enumerated by Shiva (there is no available text that describes them and the number might be “legendary” or present an “innumerable” amount of asanas), with four of them being the most important.

In this article, we will cover seven yoga postures you could incorporate into your next yoga class.

1. Gomukhasana – Cow Face pose

You can enter Gomukhasana or Cow Face asana by placing the right ankle by the side of the left hip, and the left ankle by the side of the right hip. From the front, this imitates the shape of a cow’s head, thus the name of the posture. 

The benefits of Gomukhasana include sciatica and stiff shoulder healing, the posture helps with high blood pressure and bad posture because it elongates the spine. Reproductive organs are toned and massaged and kidneys are stimulated with regular practice. You should see a reduction in stress and anxiety. Your back muscles will strengthen, as well as muscles of ankles, hips, thighs, shoulders, triceps, inner armpits, and chest.

The full position might be too intensive for some, but do not worry because there are several modifications and variations available. 

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Gomukhasana, the Cow Face posture.

2. Paschimottanasana – Seated Forward Bend pose

You can enter Paschimottanasana or Seated Forward Bend asana by stretching both legs straight on the ground and holding with the arms the two big toes. You should stay in this position with your forehead placed, or heading towards your knees. 

The benefits of Paschimottanasana include stretching the entire back of the body- calves, hamstrings, back, and neck. This forward bend also calms the nervous system. Paschimottanasana is beneficial for digestive organs and stimulates the kidneys. It should increase the blood flow and will get your lower energy centers in the body to induce a good night’s sleep. This asana can also offer relief during menopause and menstrual discomfort.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Paschimottanasana, the Seated Forward Bend posture.

3. Kurmasana – Tortoise pose

You can enter Kurmasana asana by pressing the anus with two heels, with ankles reverted, and remaining well-balanced in the position. This is a traditional, Hatha Yoga Pradipika version of this asana. In modern days, Kurmasana is called a Tortoise pose and looks different. In this article, and for our practice ideas, we will use a modern, Tortoise pose variation.

The benefits of Kurmasana include stretching of the legs, back, shoulders, and chest. Back and spine issues should also be improved and healed, while back muscles lengthened. The posture helps to spread out both shoulders and hips.

All information about the pose: steps, teacher queues, contraindications, modifications, variations, and counter poses will be available on our yoga pose directory page for Kurmasana, the Tortoise posture.

4. Dhanurasana – Full Bow pose

You can enter Dhanurasana or Full Bow pose by holding the two toes alternately with the two hands, pulling the toes from the back side up to the corresponding ears, and assuming the shape of a stretched bow. 

The benefits of Dhanurasana include a strengthening of back and leg muscles, realigning of the spinal column, improved posture as well as improved flexibility of back, shoulders, and hips. This yoga pose also stimulates spinal nerves, stretching back ligaments and muscles; massages the liver, abdominal organs, pancreas, and adrenal glands. Dhanurasana should also relieve gastrointestinal disorders.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Dhanurasana, the Full Bow posture.

5. Matsyendrasana – Half Lord of the Fishes pose

You should enter Matsyendrasana or Half Lord of the Fishes pose by placing the right foot at the root of the left thigh, encircling the right knee by the left leg, holding the two feet by the opposite hands, and twisting the body.

The benefits of Matsyendrasana include stretching and toning of back and shoulder muscles, as well as lengthening and energizing the spine. Matsyendrasana massages and tones abdominals, and relieves digestive problems. This pose also aids the function of the liver, kidney, and adrenal glands.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Matsyendrasana, the Half Lord of the Fishes posture.

6. Bhadrasana – Gracious or Auspicious pose

You should enter Bhadrasana or Gracious (Auspicious) pose by placing the two heels under the scrotum on either side of the perineum. The left heel on the left side and the right one on the right side, and firmly holding with hands the feet which are made to touch the sides. You should remain steady in this posture. 

The benefits of Bhadrasana include stretching the thighs, legs, and back, as well as improving the body posture. Bhadrasana provides relief in acidity, gastritis, constipation, and asthma. The pose also regulates the functioning of the thyroid gland and abdominal and reproductive organs. This is an excellent asana for meditation and is beneficial for spiritual purposes.

All information about the pose: steps, teacher queues, contraindications, modifications, variations, and counter poses will be available on our yoga pose directory page for Bhadrasana, the Gracious (Auspicious) pose.

7. Savasana – Corpse pose

You should do Savasana at the end of every yoga class. Savasana is done by lying supine on the ground like a corpse. Stay in this position for 8-10 minutes and allow students to calm their breath and withdraw their senses inside the body. A short guided meditation or calm background music is also welcome. 

If there is less time available at the end of the class, you could instruct people to take a deep breath and exhale with a sound through the mouth. Repeat this three times at the beginning of Savasana and let students rest for a few minutes. My teacher calls this “espresso” Savasana.

Savasana is used for stress release and deep relaxation. It calms the nervous system and is beneficial for insomnia, headaches, and pain relief. The posture also helps to lower high blood pressure.

All information about the pose: visualizations, technical comments, benefits, tips, contraindications, modifications, variations, and counter poses can be found on our yoga pose directory page for Savasana, the Corpse posture.

Practicing Hatha yoga and its asanas can bring many benefits to one’s physical, mental, and emotional well-being. The practice of yoga postures can help to stretch and tone the muscles, improve posture and alignment, and increase circulation. I hope this article will inspire you for your future yoga classes and to explore the Hatha Yoga Pradipika text in more detail.

Looking for more inspiration for your next yoga class? YogaClassPlan sequence builder gives you access to 7000+ shared class plans in your hands. You can create your own completely new class sequences by choosing from 500+ pose illustrations. Simply drag and drop poses to create your routine, add class plan details such as duration and level, and share the class plan with your students. Sign-up for a 15-day YogaClassPlan free trial today.

About the author:

I’m Matija, a seasoned digital marketing professional working in the industry since 2011. I hold a master’s degree in information technology, blending technical expertise with marketing finesse. I’m also a certified yoga teacher with a passion for mindfulness. I’ve been practicing yoga since 2013 and started teaching in 2022. This unique combination of skills reflects my commitment to holistic growth and helping others achieve their goals. Explore my insights on digital marketing and the transformative power of yoga in my blog posts on YogaClassPlan.

Featured Photo by Jared Rice on Unsplash.

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