Therapeutic Yoga Sequencing Considerations: A Guide for Yoga Teachers
Therapeutic yoga sequencing is more than just arranging poses; it’s about creating a meaningful and safe experience for practitioners. For professionals aiming to become certified in yoga methods, understanding the “why” behind sequences is as important as mastering the “how.” This knowledge ensures classes are not only effective but also minimize the risk of injury.
Let’s delve into key considerations that professionals should keep in mind when designing therapeutic yoga sequences.
1. The Importance of Knowing the “Why”
A well-structured sequence stems from a deep understanding of biomechanics and the needs of diverse practitioners. For example, hip-related cues such as “open hips,” “closed hips,” and “neutral hips” can vary significantly in application depending on the body type and experience level of students.
Aspiring instructors should move beyond replicating sequences learned during training and instead focus on why certain alignments and transitions are beneficial or potentially harmful. As our Founder Dana Slamp says, “Once you know the why, you can change the how.” For instance: If you are including a warm-up section in a general slow flow class, you are doing so to prepare both the muscles and the joints for deeper movements, holds, and/or balance asanas while also teaching mindful breathing. If you are teaching chair yoga, you can still teach a warmup that accomplishes these intentions that is created specifically for students using chairs.
2. Prioritizing Safe Transitions
Repetitive stress injuries can arise from improper weight-bearing poses over the years - particularly in the hips. A nuanced understanding of anatomy helps avoid issues such as sacral derangement caused by over-stretching or hypermobility in certain practitioners. This is especially critical for students who may already have vulnerabilities due to age, lifestyle, or previous injuries.
Transitions between poses are often overlooked but play a pivotal role in maintaining safety. For instance, transitioning from Warrior I to Warrior II can be done safely - but over years of practice may strain the connective tissues in the hips.
To mitigate this, consider the following approaches:
Introduce a high lunge: Before transitioning to Warrior II, a high lunge allows the back foot to adjust, reducing strain on the hips and knees.
Straighten the front leg: This action helps reset alignment and alleviates pressure on the hips, making the transition smoother and safer.
By emphasizing proper transitions, instructors ensure that the practice remains sustainable for students over the long term.
3. Catering to Biodiversity in Movement
Every body is unique, and therapeutic yoga sequencing must honor this biodiversity. While some students may excel in poses that require significant flexibility, others might struggle. Encourage students to listen to their bodies, offering modifications and equipment to support their individual needs.
For example:
Twists and lumbar safety: Since the lumbar spine has limited rotational capacity (25-50 degrees), it’s vital to focus twists in the thoracic spine. Encouraging axial extension—creating space between vertebrae—enhances safety and prevents discomfort.
Allowing movement in the hips: Contrary to rigid cues, permitting slight mobility in poses like twisted chair can protect the sacroiliac (SI) joint from overstrain, especially in hypermobile students.
4. Balancing Strength and Flexibility
Therapeutic yoga isn’t just about achieving flexibility; it’s about fostering a balance between strength and mobility. Overworking smaller muscle groups, like those in the hips or shoulders, can lead to exhaustion or injury.
Encourage a holistic approach by:
Focusing on larger muscle groups: Prioritize engaging major muscle groups for stability and support.
Incorporating strength-building transitions: For instance, moving from a low lunge to a plank pose engages the core and prevents over-reliance on smaller, more vulnerable muscles.
5. Encouraging Lifelong Practice
Therapeutic yoga emphasizes sustainability. Instructors should design sequences that allow practitioners to continue their practice safely throughout their lives. This means avoiding patterns that may feel good in the short term but contribute to long-term wear and tear.
For instance, transitioning between open and closed hip postures should be done sparingly to avoid overstressing the connective tissues.
Final Thoughts
Therapeutic yoga sequencing requires mindfulness, anatomical understanding, and a commitment to student well-being. By prioritizing safe transitions, respecting individual differences, and fostering balance, certified yoga professionals can create transformative and lasting experiences for their students.
Aspiring instructors, remember: therapeutic yoga isn’t just about the poses; it’s about the journey. With thoughtful sequencing, you can empower your students to practice yoga for years to come—safely and joyfully.
Ready to take your practice and teaching skills to the next level? Enroll in our annual PYI Yoga Therapeutics Essentials course. You can also visit our website for more courses.
How to Create Inclusive Wellness Spaces
Creating inclusive wellness spaces is more than just a goal; it’s a responsibility for wellness professionals. Yoga and other healing practices have deep roots in diverse cultural traditions, yet these origins are often overlooked or misrepresented in Western contexts.
As professionals seeking certification in yoga and wellness, it is essential to honor the past, recognize present disparities, and actively work towards fostering environments where everyone feels safe and respected.
Acknowledging the History of Exclusion
Yoga, a practice with thousands of years of history in South Asia, has been commodified and reshaped into a global industry. This was thanks in part to prominent South Asian teachers spreading the teachings to Western students - and in some cases encouraging them to teach. While its growth in the West has made yoga accessible to many, this transnational movement has in some cases erased or denigrated the credit that should go to South Asian cultures. Sadly, it’s possible to find yoga students who are unaware that yoga derives from South Asia at all.
Historically, exclusionary policies, such as the 1924 U.S. Immigration Act, barred many Asian practitioners from sharing their traditions. Meanwhile, many Westerners adapted and commercialized yoga without proper acknowledgment of its origins.
Today, many wellness spaces still lack accurate representation of Black, Indigenous, and People of Color (BIPOC) communities. Publications and media often showcase able-bodied, white, and young individuals as the “face” of yoga, perpetuating stereotypes and alienating those who don’t fit this mold.
Recognizing this history is the first step toward creating more inclusive spaces.
Understanding the Importance of Representation
Representation matters. Seeing diverse bodies, identities, and cultural practices in wellness spaces not only validates individual experiences but also broadens the accessibility of these practices.
For example, featuring teachers and practitioners from underrepresented groups can challenge biases and create a welcoming environment for all.
Inclusivity also involves recognizing intersectionality—the interconnected nature of social categorizations such as race, class, gender, and ability. Understanding how these identities overlap helps create spaces that address the unique challenges faced by marginalized communities. As we “unlearn” the mistakes made by our predecessors, we can work clean up our shared spaces. The suggestions below can be a start of action and inquiry for the yoga professional.
Practical Steps for Creating Inclusive Spaces
1. Honor the Cultural Roots
Respect the origins of practices: Use traditional names for yoga poses and learn correct Sanskrit pronunciation. Avoid renaming poses or practices for marketing purposes. Should you be teaching in a trauma-sensitive manner that involves teaching solely in the student’s native language, still choose one concept you can share in Sanskrit each session or class.
Acknowledge the source: Mention the cultural origins of practices during sessions to educate participants and honor the traditions.
2. Foster Safe and Welcoming Environments
Go beyond tolerance: Strive to create safe spaces where participants feel welcomed and free from judgment or discrimination.
Request consent: Always ask before providing physical adjustments during yoga sessions. Trauma-informed practices are essential for respecting participants’ boundaries.
Use inclusive language: Ensure that your instructions and communication do not alienate or exclude anyone based on their identity or abilities.
3. Address Accessibility
Financial accessibility: Offer sliding scale fees, scholarships, or discounts for marginalized communities. However, remember that BIPOC is not synonymous with poverty; provide options without making assumptions.
Physical accessibility: Ensure your spaces are accessible to individuals with disabilities by providing adaptive equipment and accommodations.
4. Challenge Bias and Prejudice
Reflect on personal biases: Examine and address unconscious biases that may influence your behavior or decision-making. Notice how these biases manifest in interactions with different groups.
Call out harmful behavior: Lovingly and firmly address instances of racism, sexism, ableism, and other prejudices within your community. Encourage open dialogue and mutual learning.
5. Promote Reciprocity
Support marginalized communities: Partner with organizations, host fundraisers, or donate resources to communities from which wellness practices originate. This creates a cycle of mutual benefit and respect.
Amplify diverse voices: Use your platform to highlight the contributions and concerns of underrepresented groups in wellness spaces.
Moving Towards a Collective Healing Space
The practice of yoga is deeply rooted in Ahimsa (non-violence), which calls us to actively reject harm in all forms. Inclusivity aligns with this principle by addressing systemic inequalities and fostering environments where all individuals can heal and thrive. As yoga professionals, embracing social justice as part of our practice is not optional but necessary.
Creating inclusive wellness spaces requires ongoing effort, reflection, and learning. By honoring the cultural roots, fostering accessibility, and challenging biases, we can ensure that wellness truly becomes a space for everyone.
Ready to deepen your understanding and practice of yoga therapeutics?
Visit our main page to explore our offerings. For professionals eager to make a meaningful impact, don’t miss our annual PYI Yoga Therapeutics Essentials course. Together, let’s build a more inclusive and compassionate wellness community.
The “Why’s” of Restorative Yoga: A Path to Balance
In the fast-paced world we live in, stress is often seen as the enemy. But as yoga practitioners, we understand that stress itself isn’t inherently bad—it’s chronic stress that becomes problematic. This is where restorative yoga steps in.
For yoga professionals seeking certification in restorative practices, understanding the “why” behind this method is essential for effectively guiding students toward healing, balance, and personal growth.
Why Restorative Yoga?
#1 - Encouraging the Body’s Natural Healing Response
Restorative yoga is designed to activate the parasympathetic nervous system (PNS), commonly known as the "rest, digest, and heal" response. When we exhale, our body shifts into this restorative state, allowing essential systems such as immunity, digestion, and reproduction to return to homeostasis.
Chronic stress, marked by elevated cortisol levels, disrupts this balance and is a precursor to many chronic diseases, including heart disease. Restorative yoga helps recalibrate the nervous system, enhancing heart rate variability—a key marker of health.
By incorporating supported, neutral postures, restorative yoga creates an environment where the skeletal and muscular systems can fully release. This not only alleviates physical tension but also allows the mind and spirit to rest, promoting overall well-being.
#2 - Personalization: Meeting the Needs of Diverse Students
One of the most significant aspects of restorative yoga is its adaptability. Unlike fast-paced yoga styles, restorative practices prioritize the individual’s unique anatomical and emotional needs.
For example, students with a deeper lumbar curve may find it challenging to relax in traditional Shavasana. In such cases, providing adequate support under the lower back can make the posture more accessible and therapeutic.
As instructors, it’s crucial to observe students closely, listening with both the eyes and the heart. This includes recognizing variations in spinal curves, such as the lumbar and cervical regions, and offering adjustments that honor these natural differences.
When we support the body appropriately, we create space for the muscles to relax, which in turn allows the spirit to find rest and ease.
#3 - Creating Trauma-Informed, Inclusive Spaces
Restorative yoga is particularly effective for students dealing with trauma, anxiety, or chronic illness. The practice emphasizes safety, consent, and comfort, which are essential for fostering a trauma-informed environment.
For some students, lying on their backs in an asana may evoke feelings of vulnerability or anxiety. By offering alternatives, such as a supported seated position or the use of equipment (often referred to as props), instructors can create a space where every student feels safe and supported.
Moreover, restorative yoga integrates principles from Ayurveda, tailoring classes to the seasons and the specific needs of the group. Observing the “prana,” or energy levels, within a class—whether they indicate low energy (linked to depression) or high energy (linked to anxiety)—allows instructors to adjust the practice dynamically, bringing students back to a balanced state.
#4 - Axial Extension: The Subtle Art of Alignment
One of the most overlooked yet impactful movements in restorative yoga is axial extension—a lengthening of the spine along its natural axis. This movement counteracts modern issues like “tech neck,” caused by prolonged device usage, which disrupts the cervical spine's natural curve. Through gentle axial extension, students can restore proper alignment, alleviate tension, and enhance the overall function of the musculoskeletal system.
Instructors should encourage students to begin and end their restorative sequences in a supported neutral spine position. This alignment not only promotes physical balance but also facilitates the down-regulation of the nervous system, guiding students into a state of deep relaxation.
#5 - Building Community and Lifelong Learning
Beyond the physical and physiological benefits, restorative yoga fosters a sense of community and lifelong learning. In our certification courses, we emphasize the importance of creating a supportive learning environment where instructors can grow together, share insights, and continuously refine their teaching skills.
By engaging in this collective inquiry, yoga professionals develop the confidence to adapt their teaching to various populations, including beginners, the elderly, and those managing chronic conditions. This adaptability is the essence of person-based yoga, or Asana Chikitsa—yoga as medicine.
Conclusion
Restorative yoga is more than a practice—it is a pathway to healing, balance, and connection. As professionals seeking certification, you have the opportunity to harness the power of this gentle yet profound practice to transform lives. By understanding the “why” behind restorative yoga, you can guide your students toward a state of rest, rejuvenation, and ultimately, a deeper union of body, mind, and spirit.
Remember, all healing begins in rest. As you embark on this journey, may you continue to explore, adapt, and grow, both as a practitioner and as a teacher.
Interested in getting certified as a yoga practitioner? Enroll in our certification programs. You can also enroll in our annual PYI Yoga Therapeutics Essentials course!