From Shared Plan to Ready-to-Teach Yoga Lesson in Under 10 Minutes​

Video Walkthrough

Sometimes the hardest part of teaching yoga is not the teaching. It is staring at a lesson plan and thinking…

“How do I make this feel like my class?”

The good news is that you do not always need to build a lesson from scratch.

Inside the Online Yoga Lesson Planner, there are thousands of shared yoga lesson plans created by fellow members. That means you can begin with a strong foundation, then quickly refresh it using a simple structure, a little help from ChatGPT, and the often-overlooked magic of Sequence Separators.

In this post, I will show you a fast way to take a shared plan and turn it into a more polished, ready-to-teach yoga lesson in under 10 minutes.

Yoga lesson plan formulas are like your personal “class recipe” — they give you a proven structure to follow, so you’re never starting from scratch. Instead of building every yoga lesson plan from a blank page, you’ll be able to save your favourite yoga class structures and re-use them again and again.

I have included a video walkthrough below, so you can see the process in action. 

Video coming soon!

Free Yoga Lesson Plan: From The Video Walkthrough

In the video walkthrough (see above), I am using a shared plan with Side Plank Knee Crunch as the peak pose.

Here are the shared lesson plan URLs:

• Short Lesson Plan
• Long Lesson Plan 
• Streamed Lesson Plan

Non-members can view the plan using the links above.

Members can copy and edit it inside the Online Yoga Lesson Planner.

Side Note: When creating a plan using the Online Yoga Lesson Planner, the system automatically creates 3 plans in one (short, long and streamed).

Who Is This For?

This resource is mainly for members of the Online Yoga Lesson Planner, because members can copy and edit shared plans inside the planner.

If you are not yet a member, you can still view the example yoga lesson plan used in this post, but you will not be able to copy and edit it unless you join the Online Yoga Lesson Planner here:

Join the Online Yoga Lesson Planner

What Will You Learn?

By the end of this post, you will know how to:

• Copy a shared plan (there are 1000’s to choose from)
• Choose a clear lesson plan structure
• Use a simple ChatGPT prompt to generate an Aim, Objectives and Theme
• Use Sequence Separators to improve the flow and readability of the plan
  Turn an existing shared plan into a lesson that feels clearer, fresher and more teachable

Why This Works

One of the quickest ways to save time as a yoga teacher is to stop reinventing the wheel every time you plan a class.

A shared plan gives you the skeleton.

Your job is to add the flesh, personality and teaching intention.

That is where this method works so well. Instead of spending ages wondering what to teach, you begin with an existing plan, then shape it into something more purposeful and more “you”.

Before You Get Started: Know Thy 7 Lesson Plan Structures

If you’re a member of the Online Yoga Lesson Planner when copying a plan, it helps to know the seven structures yoga teachers use when crating a lesson plan.

In this example, we are using a “Peak Pose” lesson plan structure, with Side Plank Knee Crunch as the peak pose.

If you want inspiration for different lesson planning structures, read my post…

101 Yoga Lesson Planning Ideas: Includes 7 Ways To Structure A Lesson Plan

That post explores seven useful ways to build inspiring yoga lesson plans – using the seven ways to structure a lesson plan. 

It also helps to get familiar with your own go-to lesson planning formula. These two posts will help:

How to Create Your First Yoga Lesson Plan Formula

Yoga Lesson Plan Formulas

The more familiar you become with your favourite structures, the easier it is to refresh a shared yoga lesson plan quickly.

The 10-Minute Lesson Plan Method

Step 1: Copy a shared plan

These steps are for Online Yoga Lesson Planner members only…

Start by looking through the shared plans until one catches your eye. Click the blue “Shared Plans” button.

Click Search Plans

Now, where it says “Lesson Plan Type“, select “Shared Lesson Plans”, and click “Search”. You now have access to thousands of shared lesson plans.

Within “Lesson Plan Type” select “Shared Lesson Plans”

Click on plans you like the sound of (the plan will open up in a new browser tab). If you don’t like the plan, click “X” on the browser, and return to the “Shared Plans” page. Keep doing that until you find a plan you like. It does not need to be perfect. It simply needs to give you a useful starting point.

Found a plan you like? Great!

Copy it into your own account so that you can edit it. You do that by clicking the blue “Copy Plan” button. 

Click the “Copy Plan” Button

At this stage, do not overthink it. The goal is speed. Choose a plan with a decent flow, then improve it.

Step 2: Decide what kind of lesson it is

Now give the plan a clearer identity.

Ask yourself:

What is the main structure?
Is this a peak pose class?
Is it themed around an area of the body?
Is it energising, grounding, restorative or strength-building?
What is the teaching intention?

If you want inspiration for different lesson planning structures, read my post:

101 Yoga Lesson Planning Ideas: Includes 7 Ways To Structure A Lesson Plan

In this example, the option I went for was the “peak pose” structure (which is the most common structure that us yoga teachers use for our plans). 

The title for my plan was… 

Peak Pose: Side Plank Knee Crunch

With the structure set, the lesson plan is much easier to create. 

Step 3: Use ChatGPT to create the Aim, Objectives and Theme

This is where the plan starts to come alive.

Once you have copied the plan, paste the plan URL into your ChatGPT and use this prompt as a template. This is the plan URL that I pasted into my ChatGTP: https://georgewatts.org/lesson-planner/short-plan/?id=1&lesson_id=29712

Yoga Lesson Plan URL

George’s ChatGPT Prompt Template

Important Note: Don’t forget to change the plan URL with the plan you just copied (see screenshot above).

—– Start of Prompt ——-

I’d like to include “Aims and Objectives and a Theme” within the “Edit Plan” section of the Online Yoga Lesson Planner. I’ve just copied this lesson plan (from a fellow member of the lesson planner): https://georgewatts.org/lesson-planner/short-plan/?id=1&lesson_id=29712

Create aims and objectives and theme for the lesson plan with “Side Plank Knee Crunch” as the peak pose using this as template:

Aim: To build the core strength, shoulder stability, balance and side-body control needed for Side Plank Knee Crunch.

Objectives:

Mobilise the spine and gently warm the whole body.
Open the shoulders, chest and side body.
Strengthen the legs, glutes and core.
Develop balance and concentration through standing poses.
Prepare the body for weight-bearing on one arm.
Build confidence and control for the peak pose.
Release tension with twists, relaxation and Savasana.

Theme: This class explores the idea of holding yourself up when life feels unsteady. Side Plank Knee Crunch is a pose of courage, coordination and inner lift. As elbow and knee draw together, the body gathers itself into one clear action, reminding us that strength grows when we come back to centre.

—– End of Prompt ——-

You can then copy and paste the result into the lesson plan by clicking the blue “Edit Plan” button from the lesson planner dashboard (then paste into section 2). 

Why the Aims, Objectives & Theme is so useful

A lot of lesson plans already have the poses, but they are missing the teaching thread.

Adding an Aim, Objectives and Theme helps you:

• understand why the sequence works
• teach with more confidence
• communicate the purpose of the class more clearly
• turn a functional plan into a more meaningful one

The Aim gives you the physical destination.

The Objectives describe how the class gets there.

The Theme adds feeling, symbolism and emotional connection.

That is often the difference between a plan that looks fine on paper and a class that really lands with students.

Step 4: Add Sequence Separators

To add a sequence separator click the blue icon with three wiggly lines.

Step 4: Add Sequence Separators to the Plan

This is one of the simplest ways to improve a lesson plan quickly.

Sequence Separators help break the class into clear sections so the plan feels easier to read, easier to teach from, and easier to understand.

For example, you might separate the plan into sections such as:

• Arrival / centring
• Warm-up
• Standing sequence
• Peak pose preparation
• Peak pose
• Cool down
• Relaxation / Savasana

Even if the original shared plan has a good list of poses, adding Sequence Separators makes the teaching journey much clearer.

They help you see the shape of the lesson at a glance. 

Step 5: Make A Few Light Edits

At this point, you do not need to rebuild the whole class.

Just make a few small improvements.

For example:

• tweak the title
• adjust the lesson structure
• tweak the Aim, Objectives and Theme
• insert Sequence Separators
• remove any pose that feels out of place
• add one or two poses if the plan needs a better lead-in to the peak pose

I use ChatGTP to come up with a good title. Here’s the ChatGTP Prompt I used: “Come up with a better title for the lesson plan than: Peak Pose: Side Plank Crunch“.

It spat out a few title options. I choose “Peak Pose: Build to Side Plank Knee Crunch“

The idea is not perfection.

The idea is to take a useful shared plan and make it feel more polished, coherent and ready to teach.

Example: What Changed In This Plan?

In our Side Plank Knee Crunch peak pose lesson plan example, the original shared plan already gave me a useful sequence. I only made one or two minor changes. 

I copied the Aims & Objectives and Theme (see below) from ChatGTP and pasted it into the “Edit Plan” section (section 2).

Aim: To build the core strength, shoulder stability, balance and side-body control needed for Side Plank Knee Crunch.

Objectives
Mobilise the spine and gently warm the whole body.
Open the shoulders, chest and side body.
Strengthen the legs, glutes and core.
Develop balance and concentration through standing poses.
Prepare the body for weight-bearing on one arm.
Build confidence and control for the peak pose.
Release tension with twists, relaxation and Savasana.

Theme: This class explores the idea of holding yourself up when life feels unsteady. Side Plank Knee Crunch is a pose of courage, coordination and inner lift. As elbow and knee draw together, the body gathers itself into one clear action, reminding us that strength grows when we come back to centre.

After doing that, the plan does not just contain poses. It also contains purpose.

Why My Members Use This Method

This approach is especially useful when:

• you are short on time
• you need inspiration quickly
• you want to teach more confidently
• you have found a shared plan with potential but want to make it your own
• you want to build a lesson faster without sacrificing teaching quality

It is also a great habit to develop because it teaches you how to think like the yoga teacher who created the plan.

The only time you would have ever seen another yoga teacher’s lesson plan was when you were a yoga teacher student (having to critique your fellow trainees during the dreaded “teach in front of your peers” section of the course). 

Over time, you will start to recognise patterns more quickly:

• which plans need more grounding
• which need a clearer peak pose build-up
• which need better transitions
• which need more of a story or emotional thread

That is where your teaching voice starts to shine.

A Note For Non-Members 

If you are reading this post and are not yet a member, you can still view the example shared plan used in this article, but the real magic happens when you can copy and edit plans inside the Online Yoga Lesson Planner.

If you would like access to the shared plan library, the ability to copy plans, edit them (add your own aims, objectives, themes and sequence separators), and make each plan your own, you can join us at: Online Yoga Lesson Planner

George’s Conclusion

You do not need to create every yoga lesson plan from scratch.

Sometimes the smartest approach is to begin with a shared plan, give it a clear structure, add an Aim, Objectives and Theme with the help of ChatGPT, use Sequence Separators to improve the flow, and then make a few thoughtful edits.

That is often enough to turn a decent shared plan into a ready-to-teach lesson in under 10 minutes.

And that is a win not just for your planning time, but for your confidence as a teacher too.

I recommend watching the video (top of this post), so you can see exactly how quickly this process can work in real life.

Haven’t joined us yet? Click here…Online Yoga Lesson Planner.

Grounding Through Chair Yoga: A Deep-Dive Into Card 2 (Grounding) from the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility

Chair Yoga Mini Flow Card 2: Grounding

The image above is Card 2 (Grounding) in the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility.

If your mind ever feels like a browser with 47 tabs open… and one of them is definitely playing music but you can’t find which… congratulations, you’re experiencing the modern plague known as being ungrounded.

Grounding is the art and science of coming back into your body, back into the present, and back into the part of your nervous system that says:

“You are safe. You are stable. You don’t need to panic about imaginary scenarios at 7:12am.”

That’s exactly why Card 2 (Grounding) exists in the Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility.

This five-pose chair sequence is designed to shift you from “scattered” to “steady,” from “floating” to “rooted,” from “frazzled” to “functional adult human.”

In this deep dive, we’ll explore each movement on the card — not just what to do, but the why behind grounding from an anatomical, neurological, and energetic perspective.

Let’s dive into the nerdy goodness.

5 Reasons Why This Simple 5-Pose Chair Yoga Flow Grounds So Effectively

Grounding Chair Yoga Flow: Nervous System Support

Stacked in this order, these five moves take your nervous system on a brilliantly planned journey from “Help!” to “Ahhh”, where your: 

1. Feet wake up → the nervous system gains orientation
2. Shoulders open → the breath deepens
3. Side body lengthens → lungs + fascia decompress
4. Spine rotates → tension unwinds + clarity emerges
5. Breath deepens → parasympathetic state engaged

This is sequenced grounding, designed by a yoga teacher obsessed with grounding, because he sees so many of his students ungrounded. 

But the good news keeps coming! 

This 5-pose flow stabilises:

• physical posture
• emotional equilibrium
• breath
• sensory feedback
• balance systems
• parasympathetic dominance

It’s grounding for modern humans who need nervous system support, not acrobatics.

Why Grounding Matters (The Science of Feeling Like a Person Again)

In yoga, grounding is linked to the root chakra — stability, presence, belonging, safety.

In science, grounding is linked to:

Nervous system regulation

Ungrounded = sympathetic arousal (“fight, flight, or flurry of overthinking”).
Grounded = parasympathetic activation (“rest, digest, and stop spiralling”).

Proprioception

Your body’s ability to sense where it is in space.
Poor proprioception = feeling disconnected, clumsy, floaty.

Interoception

The ability to feel sensations inside the body.
Low interoception → anxiety, dysregulation, emotional overwhelm.

When people are ungrounded, they often report:

• brain fog
• dizziness
• being “in their head”
• anxiety
• poor concentration
• wobbly balance
• shallow breathing
• a feeling of being disconnected from the body

This five-part chair yoga flow restores the body’s sensory map, reawakens core stability, and reconnects breath to movement.

Now let’s break down each exercise…

Chair Exercise 1: Ankle Curl

Grounding begins in the feet — always.

If grounding had a headquarters, it would be the feet.

The simple movement of curling and extending the ankle stimulates:

• mechanoreceptors in the soles (“The tiny pressure detectives in your feet reporting every wobble to headquarters.”)
• muscle spindles in the calves (“The calf sensors that shout, ‘Stretch detected!’ every time you move.”)
• Golgi tendon organs (“The built-in safety managers stopping your muscles from acting like overenthusiastic superheroes.”)
• proprioceptive fibres (“The body’s internal GPS reminding your brain that yes, you do still exist.”)

This is one of the fastest ways to bring a floaty person back into their body.

The Anatomy of Grounding Through the Feet

Ankle Curl activates:

• tibialis anterior (“The muscle that lifts your foot so you don’t become a zombie and shuffle everywhere.”)
• gastrocnemius (“Your show-off calf muscle — the one that secretly wants to be in a Greek statue.”)
• soleus (“The quiet, dependable calf muscle doing all the real work while gastrocnemius takes the credit.”) 
• intrinsic foot muscles (“The undercover foot squad making sure you don’t wobble like a newborn giraffe.”)

These muscles pump blood upward, improving:

• circulation
• sensation
• warmth
• grounding

Neurological Grounding

The feet contain some of the highest-density sensory receptors in the body.

When activated:

• balance improves
• body awareness increases
• grounding sensation strengthens
• the vagus nerve communicates safety to the brain

Analogy

If your nervous system were a WiFi router, your feet would be the antennae.
Ankle Curl extends the antenna fully upward.

Energetic Insight

Stimulates Muladhara — the root chakra — which governs survival, stability, and security.

Chair Exercise 2: Arm Side Rise

Opening the shoulders = Opening the breath = Grounding the mind.

When you raise your arms to the sides, a chain of anatomical miracles occurs:

Muscles Activated

• deltoids
• upper + lower trapezius
• serratus anterior
• rotator cuff muscles
• obliques (for stabilisation)
• transverse abdominis

This may seem like an upper-body exercise, but it directly affects grounding.

Breath and Grounding

Arm elevation increases the space within the rib cage.

This:

• improves diaphragmatic descent
• increases lung inflation
• promotes vagal tone
• calms overactive sympathetic drive

When the shoulders open, people literally breathe better — and breathing better is the cornerstone of grounding.

🪑 Why It Works in a Chair 🪑

• the pelvis is stable.
• the spine is supported.
• there is no fear of falling.

This allows students to focus entirely on:

• breath
• proprioception
• calmness
• awareness

Analogy

Arm Side Raise is like opening the curtains in your brain so the sunlight can come in.

Energetic Insight

This movement opens the sides of the heart and lung meridians, promoting emotional steadiness, courage, and spaciousness.

Chair Exercise 3: Side Bend I

Lengthening the waist to restore your centre of gravity.

Side bends do something magical — they lengthen the lateral fascial line, which connects:

• outer foot
• peroneals
• IT band
• obliques
• ribs
• lats
• all the way up to the neck

Tightness in these tissues creates:

• shallow breathing
• poor posture
• anxiety
• decreased lung function
• spinal compression
• poor balance

Why Side Bends Ground You

Side bending:

• increases rib mobility
• improves intercostal muscle function
• deepens inhalation
• stimulates proprioceptors along the spine
• creates symmetry in the muscles supporting posture
• activates the obliques (your stabilising corset)

When the ribs can move freely, grounding becomes significantly easier.

Analogy

Side Bend I is like pulling a crumpled t-shirt back into shape — suddenly everything hangs correctly again.

Energetic Insight

Side bends open the “nadis” (energy channels) that run along the torso, allowing grounding energy to move upward from the pelvis more efficiently.

Chair Exercise 4: Easy Twist

Unwinding spinal tension to restore mental presence.

Twisting is one of the most grounding motions humans can perform.

When you twist:

• the thoracic spine rotates
• the paraspinal muscles release
• the organs receive a gentle massage
• circulation to the spinal cord increases
• the diaphragm shifts
• the nervous system recalibrates

🧠 Neurological Reset

The thoracic spine is linked to:

• emotional regulation
• posture
• heart-lung function
• stress processing

A stiff thoracic spine = overwhelmed mind.

Twisting:

• boosts vagal tone
• improves interoception
• reduces sympathetic activation
• restores spinal proprioception

Analogy

Easy Twist is the yoga equivalent of turning your brain off and on again.

Energetic Insight

Twists unblock stagnation around the solar plexus — the centre of confidence and personal grounding.

Chair Exercise 5: Belly Breath

The grand finale: nervous system reset button.

Belly Breath is where grounding becomes deep, stable, embodied.

Deep diaphragmatic breathing:

• lowers cortisol
• reduces heart rate
• increases baroreceptor sensitivity
• improves blood pressure regulation
• enhances digestion
• calms the amygdala
• stimulates the vagus nerve
• restores emotional balance

This is grounding in its purest physiological form.

Why This Breath Grounds You

The diaphragm attaches to:

• lumbar spine
• ribs
• central tendon
• fascial connections into the pelvis

When it moves well:

• the pelvic floor relaxes
• digestion improves
• the spine stabilises
• the nervous system feels safe

Analogy

If grounding were a cup of herbal tea, Belly Breath is the final soothing sip at the bottom — the one that fixes everything.

Energetic Insight

Draws awareness into the belly — your centre of gravity, your emotional home, your grounding anchor.

My Chakra Chair Yoga Card Deck Series

Take a peek at the chair yoga card decks in the series…

The Original: Chakra Chair Yoga Card Deck

Chakra Chair Yoga Card Deck

Your “all-you-need-to-begin” deck
Chakra Chair Yoga Card Deck

If chair yoga had a grandparent, this would be the wise, grounded, cardigan-wearing elder who always has herbal tea ready and somehow knows exactly what to say.

The Chakra Chair Yoga Card Deck is the foundation of the series — 52 beautifully illustrated exercises, each designed to move your body, soothe your mind, and balance your energy without asking you to sit on the floor or twist into angles that would confuse a mathematician.

Perfect for:

• complete beginners
• office workers who currently sit in The Hunch of Doom™
• students needing gentle daily movement
• anyone with limited mobility
• yogis who enjoy zero-pressure, zero-drama practice
• humans who own a chair

You’ll find poses for the whole body, mini flows, breathwork, and simple visual cues to make each practice easy to follow.

If you’re completely new to chair yoga — or you want a dependable daily practice you can come back to over and over again — start with the original deck. Grab it here and start your chair-friendly yoga journey.

Chakra Chair Yoga Expansion Card Deck

Because sometimes one deck simply isn’t enough
Chakra Chair Yoga Expansion Card Deck

Once the original deck settled into people’s homes and yoga teachers’ tote bags, something magical happened:

Students started asking for more.

“George, can we have more flows?”
“George, I want new exercises!”
“George, my cat keeps stealing my cards — is this normal?”
(Yes.)

The Expansion Card Deck includes 52 brand-new exercises, all designed to layer beautifully onto the original set. Think of it as a sequel that didn’t let you down. (Looking at you, certain movie franchises.)

Why students love this deck:

• you get brand-new poses and gentle challenges
• it keeps your practice fresh and exciting
• it pairs perfectly with the original deck
• you can mix-and-match cards to build endless flows
• the illustrations are soothing, clear, and delightfully unpretentious

Already own the original? Perfect — this is your next step. Double your options, double your joy, and keep your practice moving forward with the Expansion Card Deck.

Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility

Chakra Chair Yoga Mini Flows Card Deck

The “please let my body wake up gently” deck
Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility

If getting out of bed feels like rebooting a 1998 Windows computer… this deck was made for you.

Each card contains a complete five-pose morning flow designed to lubricate joints, awaken energy, and help you start the day like a serene yogi instead of a groaning crypt-keeper.

Expect:

• flowing movements for spine, hips, shoulders
• gentle breathing
• energy-boosting stretches
• warm, friendly affirmations
• absolutely zero burpees

Popular with:

• people who hate mornings
• people who love mornings
• people who aren’t sure what they feel in the mornings
• basically… everyone

Make your mornings kinder and your body happier — grab the Morning Mobility deck and start tomorrow with a smile.

Chakra Chair Yoga Mini Flows Deck 2: Calm Focus

Chakra Chair Yoga Mini Flows Card Deck

Your at-home “mental reset button”
Chakra Chair Yoga Mini Flows Deck 2: Calm Focus

Imagine a deck that gently pats you on the shoulder and says:

“Hey… breathe. You’ve got this.”

That’s Calm Focus — your companion for days when life feels like too many tabs are open in your brain. Each mini flow blends slow movement, grounding breathwork, and centring postures that help you quiet the mind without having to run off to a silent retreat in the mountains.

Great for:

• stress relief
• mid-day resets
• study breaks
• focusing before meetings
• soothing the nervous system
• escaping into a peaceful pocket of the day

After a few cards, you may find yourself thinking more clearly, breathing more deeply, and possibly becoming the calmest person in any room. (Side effects may include friends asking, “What’s your secret?”)

Turn your chair into a calm oasis. Get the Calm Focus deck here.

Chakra Chair Yoga Mini Flows Deck 3: Evening Restore

Chakra Chair Yoga Mini Flows Card Deck 3: Evening Restore

Gentle unwinding for tired humans everywhere
Chakra Chair Yoga Mini Flows Deck 3: Evening Restore

This deck is basically the yoga equivalent of taking a long exhale, putting your feet up, and announcing to the universe:

“I’m done for the day. Please bring snacks.”

Evening Restore includes soothing flows that:

• release tension from neck, shoulders, hips
• melt stress from the day
• calm an overstimulated nervous system
• help you transition into rest mode
• pair beautifully with fluffy socks

Ideal for:

• winding down before bed
• relaxing after work
• reducing stress hormones
• helping your body shift from “go mode” to “slow mode”

Each card takes just a few minutes, yet somehow leaves you feeling like you just spent an hour in a spa (minus the small fortune and the cucumber water).

If evenings are your unofficial “flop into the nearest chair” time, this deck will turn that flop into a restorative ritual. Grab it here.

Chakra Chair Yoga Mini Flows Deck 4: Heart Opening

Chakra Chair Yoga Mini Flows Card Deck 4

Because your chest, shoulders, and emotions could all use some love
Chakra Chair Yoga Mini Flows Deck 4: Heart Opening

Modern life has a sneaky way of collapsing us forward — laptops, phones, steering wheels, stress, more phones… and suddenly the upper body is shaped like a cashew nut.

The Heart Opening deck gently unwinds this forward-folded posture and brings space back to your chest, ribs, lungs, and shoulders — all while inviting emotional openness in a way that feels safe, nurturing, and (thanks to my design philosophy) nicely humorous.

In this deck, you’ll get:

• shoulder releases
• chest openers
• gentle backbends
• breathwork for emotional expansion
• heart-centred affirmations
• moments where you think “wow, this feels nice”

This one is particularly loved by:

• office workers
• anxious humans
• anyone who slouches
• anyone who wants more compassion and connection
• yogis who love that uplifting “heart awakening” feeling

If your upper body has been quietly plotting revenge for years of desk posture, do it a favour — get the Heart Opening deck here.

Why Students Love the Whole Series

You don’t need fancy equipment.
You don’t need lots of space.
You don’t need a yoga mat.
You don’t need experience.
You don’t even need to stand up.

You only need a chair, a few minutes, and a desire to feel better in your body.

Each deck is:

• Beautifully illustrated
• Beginner-friendly
• Designed for real bodies
• Portable (pop a card in your bag or on your desk)
• Great for quick daily practice
• Fun and surprisingly addictive
• Perfect for building a consistent yoga routine at home

Some students buy one deck… then come back for the whole collection because it becomes their go-to daily ritual. And since more mini-flows decks are always in creation, the series will keep growing — meaning your at-home practice can grow with it.

Why Chair Yoga Is the Most Underrated Wellness Superpower

It improves mobility.

It supports joint health.

It builds strength safely.

It calms the mind.

It reduces stiffness.

It’s accessible for every age and body.

It’s easy to weave into your daily routine.

It feels good — genuinely good.

It’s yoga without the pressure to “look like you’re doing yoga”. 

Chair yoga is one of the most powerful lifestyle practices available… and somehow still one of the most misunderstood. That’s why these card decks exist: to make movement joyful, simple, and achievable for everyone.

George’s Conclusion: Card 2 Within The Chakra Chair Yoga Mini Flow Deck I (Morning Mobility) Is Grounding Medicine in Five Movements

This deceptively simple chair flow does profound nervous-system work.

It reconnects:

• breath
• body
• spine
• balance
• stability
• presence
• energy

Students finish this sequence feeling:

• calmer
• clearer
• steadier
• more rooted
• more embodied
• more alive
• and less like a floating anxious cloud of sentience

In a world that pulls us upward into the head, Card 2 gently brings us back down to Earth.

Here’s the Chair Yoga Card Collection:

• Chakra Chair Yoga Card Deck
• Chakra Chair Yoga Expansion Card Deck
• Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility
• Chakra Chair Yoga Mini Flows Deck 2: Calm Focus
• Chakra Chair Yoga Mini Flows Deck 3: Evening Restore
• Chakra Chair yoga Mini Flows Deck 4: Heart Opening

The Chakra Chair Yoga Card Deck Series: The Surprisingly Joyful Way to Practise Yoga at Home (Without Kneeling, Balancing, or Pretending Your Knees Don’t Make That Noise)

If you’ve ever thought, “Yoga looks great… but do I really need to turn myself into a human pretzel?” — welcome home.

Chair yoga is the glorious middle-ground between “I want to feel good” and “I’d like to avoid making grunting noises in public.” It’s yoga for real humans with real bodies, real lives, and occasionally real cats who sit on you the moment you try to do anything productive.

Over the past few years, I’ve been creating the Chakra Chair Yoga Card Deck Series — a growing collection of elegantly designed, easy-to-follow card decks that bring yoga straight to your living room, office, kitchen, garden shed, or wherever your favourite chair happens to be. (I won’t judge.)

Each deck takes you on a journey through gentle movement, breath, energy, and self-care… with a generous sprinkling of humour, because life’s too short to take yoga too seriously.

Below is your friendly guided tour of the entire series — plus a few irresistible reasons why your future self will thank you for grabbing the full set.

1. The Original: Chakra Chair Yoga Card Deck

Chakra Chair Yoga Card Deck

Your “all-you-need-to-begin” deck
Chakra Chair Yoga Card Deck

If chair yoga had a grandparent, this would be the wise, grounded, cardigan-wearing elder who always has herbal tea ready and somehow knows exactly what to say.

The Chakra Chair Yoga Card Deck is the foundation of the series — 52 beautifully illustrated exercises, each designed to move your body, soothe your mind, and balance your energy without asking you to sit on the floor or twist into angles that would confuse a mathematician.

Perfect for:

• complete beginners
• office workers who currently sit in The Hunch of Doom™
• students needing gentle daily movement
• anyone with limited mobility
• yogis who enjoy zero-pressure, zero-drama practice
• humans who own a chair

You’ll find poses for the whole body, mini flows, breathwork, and simple visual cues to make each practice easy to follow.

If you’re completely new to chair yoga — or you want a dependable daily practice you can come back to over and over again — start with the original deck. Grab it here and start your chair-friendly yoga journey.

2. Chakra Chair Yoga Expansion Card Deck

Because sometimes one deck simply isn’t enough
Chakra Chair Yoga Expansion Card Deck

Once the original deck settled into people’s homes and yoga teachers’ tote bags, something magical happened:

Students started asking for more.

“George, can we have more flows?”
“George, I want new exercises!”
“George, my cat keeps stealing my cards — is this normal?”
(Yes.)

The Expansion Card Deck includes 52 brand-new exercises, all designed to layer beautifully onto the original set. Think of it as a sequel that didn’t let you down. (Looking at you, certain movie franchises.)

Why students love this deck:

• you get brand-new poses and gentle challenges
• it keeps your practice fresh and exciting
• it pairs perfectly with the original deck
• you can mix-and-match cards to build endless flows
• the illustrations are soothing, clear, and delightfully unpretentious

Already own the original? Perfect — this is your next step. Double your options, double your joy, and keep your practice moving forward with the Expansion Card Deck.

3. Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility

Chakra Chair Yoga Mini Flows Card Deck

The “please let my body wake up gently” deck
Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility

If getting out of bed feels like rebooting a 1998 Windows computer… this deck was made for you.

Each card contains a complete five-pose morning flow designed to lubricate joints, awaken energy, and help you start the day like a serene yogi instead of a groaning crypt-keeper.

Expect:

• flowing movements for spine, hips, shoulders
• gentle breathing
• energy-boosting stretches
• warm, friendly affirmations
• absolutely zero burpees

Popular with:

• people who hate mornings
• people who love mornings
• people who aren’t sure what they feel in the mornings
• basically… everyone

Make your mornings kinder and your body happier — grab the Morning Mobility deck and start tomorrow with a smile.

4. Chakra Chair Yoga Mini Flows Deck 2: Calm Focus

Chakra Chair Yoga Mini Flows Card Deck

Your at-home “mental reset button”
Chakra Chair Yoga Mini Flows Deck 2: Calm Focus

Imagine a deck that gently pats you on the shoulder and says:

“Hey… breathe. You’ve got this.”

That’s Calm Focus — your companion for days when life feels like too many tabs are open in your brain. Each mini flow blends slow movement, grounding breathwork, and centring postures that help you quiet the mind without having to run off to a silent retreat in the mountains.

Great for:

• stress relief
• mid-day resets
• study breaks
• focusing before meetings
• soothing the nervous system
• escaping into a peaceful pocket of the day

After a few cards, you may find yourself thinking more clearly, breathing more deeply, and possibly becoming the calmest person in any room. (Side effects may include friends asking, “What’s your secret?”)

Turn your chair into a calm oasis. Get the Calm Focus deck here.

5. Chakra Chair Yoga Mini Flows Deck 3: Evening Restore

Chakra Chair Yoga Mini Flows Card Deck 3: Evening Restore

Gentle unwinding for tired humans everywhere
Chakra Chair Yoga Mini Flows Deck 3: Evening Restore

This deck is basically the yoga equivalent of taking a long exhale, putting your feet up, and announcing to the universe:

“I’m done for the day. Please bring snacks.”

Evening Restore includes soothing flows that:

• release tension from neck, shoulders, hips
• melt stress from the day
• calm an overstimulated nervous system
• help you transition into rest mode
• pair beautifully with fluffy socks

Ideal for:

• winding down before bed
• relaxing after work
• reducing stress hormones
• helping your body shift from “go mode” to “slow mode”

Each card takes just a few minutes, yet somehow leaves you feeling like you just spent an hour in a spa (minus the small fortune and the cucumber water).

If evenings are your unofficial “flop into the nearest chair” time, this deck will turn that flop into a restorative ritual. Grab it here.

6. Chakra Chair Yoga Mini Flows Deck 4: Heart Opening

Chakra Chair Yoga Mini Flows Card Deck 4

Because your chest, shoulders, and emotions could all use some love
Chakra Chair Yoga Mini Flows Deck 4: Heart Opening

Modern life has a sneaky way of collapsing us forward — laptops, phones, steering wheels, stress, more phones… and suddenly the upper body is shaped like a cashew nut.

The Heart Opening deck gently unwinds this forward-folded posture and brings space back to your chest, ribs, lungs, and shoulders — all while inviting emotional openness in a way that feels safe, nurturing, and (thanks to my design philosophy) nicely humorous.

In this deck, you’ll get:

• shoulder releases
• chest openers
• gentle backbends
• breathwork for emotional expansion
• heart-centred affirmations
• moments where you think “wow, this feels nice”

This one is particularly loved by:

• office workers
• anxious humans
• anyone who slouches
• anyone who wants more compassion and connection
• yogis who love that uplifting “heart awakening” feeling

If your upper body has been quietly plotting revenge for years of desk posture, do it a favour — get the Heart Opening deck here.

Why Students Love the Whole Series

You don’t need fancy equipment.
You don’t need lots of space.
You don’t need a yoga mat.
You don’t need experience.
You don’t even need to stand up.

You only need a chair, a few minutes, and a desire to feel better in your body.

Each deck is:

• Beautifully illustrated
• Beginner-friendly
• Designed for real bodies
• Portable (pop a card in your bag or on your desk)
• Great for quick daily practice
• Fun and surprisingly addictive
• Perfect for building a consistent yoga routine at home

Some students buy one deck… then come back for the whole collection because it becomes their go-to daily ritual. And since more mini-flows decks are always in creation, the series will keep growing — meaning your at-home practice can grow with it.

Why Chair Yoga Is the Most Underrated Wellness Superpower

It improves mobility.

It supports joint health.

It builds strength safely.

It calms the mind.

It reduces stiffness.

It’s accessible for every age and body.

It’s easy to weave into your daily routine.

It feels good — genuinely good.

It’s yoga without the pressure to “look like you’re doing yoga”. 

Chair yoga is one of the most powerful lifestyle practices available… and somehow still one of the most misunderstood. That’s why these card decks exist: to make movement joyful, simple, and achievable for everyone.

George’s Conclusion: Ready to Build a Beautiful At-Home Chair Yoga Ritual?

You can start with any deck.
You can mix and match decks.
You can collect them all and rotate weekly.
You can use one card a day or several.
You can even invite your cat, though results may vary.

Here’s the full collection again:

• Chakra Chair Yoga Card Deck
• Chakra Chair Yoga Expansion Card Deck
• Chakra Chair Yoga Mini Flows Deck 1: Morning Mobility
• Chakra Chair Yoga Mini Flows Deck 2: Calm Focus
• Chakra Chair Yoga Mini Flows Deck 3: Evening Restore
• Chakra Chair yoga Mini Flows Deck 4: Heart Opening

Chair Yoga Class Formula: A Complete Guide

This post is part of my Yoga Lesson Plan Formula Series, which includes:

What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach
— introduces how formulas work and why they save teachers time.

How to Create Your First Yoga Lesson Plan Formula
— shows how to build your first reusable structure step by step.

7 Common Mistakes Yoga Teachers Make When Planning Classes
— helps you identify and fix sequencing errors before you teach.

And now, in this post, we’re bringing everything together with a focus on accessibility — the Chair Yoga Class Formula.

As I’m writing this (October 2025), we’re also adding chair yoga sequencing formulas into the redesigned Online Chair Yoga Lesson Planner, making it even easier to build safe, creative classes for seniors, beginners, and anyone needing a gentler approach.

Why You’ll Love Chair Yoga Formulas

Chair Yoga isn’t just “yoga with a chair” — it’s a full-bodied, accessible form of movement that helps people of all ages improve strength, flexibility, and confidence.

But because students vary widely in mobility and comfort, structure is everything.

A clear, repeatable chair yoga formula helps teachers:

• Save time planning classes.
• Build confidence with safe, consistent sequencing.
• Ensure every class includes breathwork, mobility, and relaxation.
• Offer variety without losing balance or safety.

Instead of starting from scratch each week, you’ll use a formula as your chair yoga class blueprint — a reliable flow that can be adapted for any ability level.

Blissful Breathing Card Deck

Understanding the Chair Yoga Class Formula

Here’s a simple Chair Yoga Class Plan Formula you can use as your starting point: 

Section 1. Centering & Breath Awareness (5 minutes)
Gentle seated breathwork, mindfulness, and posture awareness.
Example: Seated Mountain → Abdominal Breathing → Shoulder Circles.

Section 2. Warm-Ups & Joint Mobility (10 minutes)
Focus on wrists, shoulders, spine, hips, and ankles.
Example: Shoulder Circles → Seated Cat/Cow → Seated Twist → Ankle Rolls.

Section 3. Seated Strength & Flow (15 minutes)
Build strength and coordination with dynamic movement.
Example: Chair Yoga Sun Salutation → Seated Warrior Flow (Warrior I, Warrior II, Warrior III)

Section 4. Standing Support Work (10 minutes)
Using the chair as balance support — builds confidence and stability.
Example: Chair Calf Raises → Chair Sun Salutation → Chair-Assisted Tree → Chair Warrior II.

Section 5. Cool-Down & Stretch (10 minutes)
Relax tension in shoulders, hips, and spine.
Example: Seated Side Bend → Seated Pigeon Fold → Seated Forward Fold.

Section 6. Relaxation & Reflection (5–10 minutes)
Grounding breathwork or short guided meditation.
Example: Seated grounding with hands on heart → Gentle Neck Stretch → Seated Savasana

.

Each section flows naturally to the next — just like a mat-based yoga class formula — but modified for accessibility, comfort, and confidence.

Top 4 Benefits of Using a Chair Yoga Formula

A chair yoga class formula gives your classes predictability without repetition.

Students feel safe because the structure is familiar, and you can focus on what really matters — your cueing, energy, and connection.

Here’s what class formulas helps with:

1. Time management: you know exactly how long each section takes.
2. Safety: prevents over-straining joints or balance.
3. Creativity: swap in new poses each week without changing the arc.
4. Confidence: structure supports you when teaching mixed-ability groups.

60-Minute Chair Yoga Class Formula

Here’s how a full chair yoga class might look in practice:

All these chair yoga poses are in the Online Chair Yoga Lesson Planner…

🕒 Total: 60 Minutes

1. Centering (5 min)

• Seated Breathwork
• Seated Shoulder Circles

2. Warm-Ups (10 min)

• Seated Arm Circles (gradual expansion of range)
• Seated Cat/Cow
• Seated Side Bend
• Seated Twist

3. Strength & Flow (15 min)

• Seated Yoga Sun Salutation (arms & core)
• Seated Leg Lifts (hip flexor strength)
• Seated Arms Up Toes Up (balance)
• Chair Warrior Flow (Warrior I, Warrior II, Warrior III)

4. Standing with Support (10 min)

• Chair Calf Raises
• Chair-Assisted Tree
• Chair Warrior III Prep
• Chair Warrior III 

5. Cool-Down (10 min)

• Seated Pigeon Fold
• Seated Forward Fold
• Seated Backbend

6. Relaxation (10 min)

• Seated guided breathing
• Seated Savasana

This simple arc (chair yoga lesson plan formula) can be reused weekly — just swap in new warm-ups or peak sequences to keep things fresh.

With the Online Chair Yoga Lesson Planner you only need to create your “arc” (chair yoga lesson plan formula) once, then simply click a button to copy that plan. All that needs doing now is to delete one or two chair yoga exercises and one or two new ones (which can be done within 5 minute!). 

Adapting a Formula for Different Class Lengths

Just like mat classes, chair yoga can flex to different durations.

🪑 30-Minute Chair Yoga Class

• 3 min Centering
• 5 min Warm-Up
• 10 min Strength & Flow
• 7 min Cool-Down
• 5 min Relaxation

🪑 45-Minute Chair Yoga Class

• 5 min Centering
• 8 min Warm-Up
• 15 min Strength & Flow
• 10 min Cool-Down
• 7 min Relaxation

🪑 60-Minute Chair Yoga Class

• 5 min Centering
• 10 min Warm-Up
• 15 min Strength & Flow
• 10 min Standing with Support
• 10 min Cool-Down
• 10 min Relaxation

🪑 75-Minute Chair Yoga Class

Add an extra 15 minutes of standing balance work or longer relaxation.

The redesigned Online Chair Yoga Lesson Planner will include a built-in Class Duration Calculator — so as you build your sequence, the planner automatically totals your class time and alerts you when you’re running over.

20 Tips for Building Chair Yoga Formulas

20 Tips for Building Chair Yoga Formulas

Tip 1. Start with stillness.
Open every class with a minute of breath awareness (Chair Breathwork) to help students arrive and settle.

Tip 2. Keep transitions simple.
Avoid over-complicated changes between seated and standing — clarity builds confidence.

Tip 3. Use clear visual landmarks.
Cue “sit tall with your back halfway up the chair” or “hands on thighs” so students know exactly where to place themselves.

Tip 4. Focus on mobility first.
Start with small joint movements of wrists, ankles, shoulders (Chair Wrist Stretch) before any strength work.

Tip 5. Teach posture awareness often.
Remind students to feel both feet grounded and spines tall (Chair Grounding)— it’s easy to slouch during chair classes.

Tip 6. Alternate effort and ease.
After every strengthening move, include a release (e.g., Chair Cat Cow).

Tip 7. Include micro-flows.
Create mini sequences like Chair Yoga Sun Salutation or “Shoulder Roll Flow” to keep energy moving.

Tip 8. Plan around everyday function.
Include poses that mimic daily movements — reaching, twisting, bending — to build real-world strength.

Tip 9. Include standing work if possible.
Supported standing poses like Chair-Assisted Tree or Chair Warrior II boost confidence and balance.

Tip 10. Use breath cues generously.
Link every movement with an inhale or exhale to create rhythm and relaxation.

Tip 11. Offer multiple options for each pose.
Give variations: “You can stay seated, or if it feels safe, come to standing with hands on the chair.”

Tip 12. Keep prop use simple.
A sturdy chair is your main prop — but add straps, blocks, or small balls sparingly for variety.

Tip 13. Use themes to add meaning.
Chair yoga class themes like balance, gratitude, or letting go turn routine movements into mindful practice.

Tip 14. Include a brain-body challenge.
Add gentle coordination exercises like alternating knee lifts or opposite hand–foot touches to boost cognitive function.

Tip 15. Make space for laughter.
Chair yoga is joyful! Light humour helps students relax and connect. The Online Chair Yoga Lesson Planner includes laughter yoga exercises. 

Tip 16. Design your formula around energy flow.
Every class should gently rise, peak, and descend — from calm to energised to calm again. You can create the formula once using the Online Chair Yoga Lesson Planner, and simply click a button to copy the plan. That means you don’t need to reinvent the wheel each time you create a plan. 

Tip 17. Plan your timing consciously.
Over-plan slightly but be ready to skip poses rather than rush through them.

Tip 18. Always include a cooling pose.
After upper-body work, include gentle neck or shoulder stretches before relaxation. The Online Chair Yoga Lesson Planner, has lots of cooling poses. 

Tip 19. Close with grounding.
End with 1–2 minutes of breath focus, gratitude, or a gentle affirmation to seal the practice. The Online Chair Yoga Lesson Planner, has lots of grounding exercises. 

Tip 20. Reflect after each class.
Note what worked, what didn’t, and adjust your formula accordingly — over time, you’ll develop your own signature teaching rhythm. If using the Online Chair Yoga Lesson Planner, you can make notes within the notes section of the lesson plan. 

6 Reasons to Use the Online Chair Yoga Lesson Planner

Online Chair Yoga Lesson Planner

In the Online Chair Yoga Lesson Planner, you’ll be able to:

1. Create chair yoga plans.
2. Choose from hundreds of chair yoga poses. 
3. Drag and drop poses and breathwork.
4. Save plans to reuse as chair yoga class formulas.
5. Switch between Short View (for teaching) and Long View (for prep).
6. Print plans or view on phone, tablet or desktop. 

20 Chair Yoga Class Themes

Here are 20 teacher-tested chair yoga lesson plan themes to inspire your next chair yoga lesson plan. 

Theme 1. Ground & Grow
Build stability through the feet and spine with grounding poses and slow transitions.

Theme 2. Breathe & Balance
Combine mindful breathing with simple balance poses using the chair for support.

Theme 3. Open Your Heart
Include gentle chest openers, shoulder stretches, and affirmations of self-compassion.

Theme 4. Energy & Focus
Uplift energy levels with seated sun salutations and coordinated arm–leg movements.

Theme 5. Strength from the Core
Develop core stability through seated twists, posture work, and gentle abdominal engagement.

Theme 6. Soften the Shoulders
Release upper-body tension with rolls, shrugs, and supported eagle arms.

Theme 7. Happy Hips
Encourage hip mobility with seated pigeon, leg circles, and supported lunges.

Theme 8. Joyful Movement
Flow rhythmically to music, boosting mood and encouraging playful exploration.

Theme 9. Calm & Centered
Focus on slow, breath-led movements and mindfulness to calm the nervous system.

Theme 10. Flow for Flexibility
Lengthen and open the body with gradual stretches from head to toe.

Theme 11. Strong Legs, Steady Mind
Build strength and balance with seated leg lifts, supported Warrior poses, and mindful standing work.

Theme 12. Twist & Detox
Cleanse and refresh with gentle spinal rotations and breathwork to support digestion.

Theme 13. Neck & Shoulder Release
Ease tension from screen time with slow, supported stretches for the neck and shoulders.

Theme 14. Relax & Restore
Soothe the body with long-held restorative poses and guided breathing.

Theme 15. Move with the Seasons
Align practice with the natural rhythms of the year — renewal in spring, grounding in autumn, rest in winter.

Theme 16. Joy in the Small Moves
Celebrate subtlety through mindful micro-movements of fingers, wrists, and toes.

Theme 17. Breath of Life
Integrate pranayama — such as three-part breath or alternate nostril breathing — with slow, expansive movement.

Theme 18. Confidence & Courage
Empower students through uplifting affirmations and chair-supported Warrior poses.

Theme 19. Stretch & Smile
Bring playfulness to the mat (or chair!) with light-hearted, expressive stretches.

Theme 20. Letting Go
Encourage emotional and physical release with long exhales, gentle twists, and soft forward folds.

George’s Conclusion

A Chair Yoga Class Formula gives you structure, safety, and creative freedom — especially when teaching mixed-ability or senior groups.

With a clear formula in place, you’ll never wonder “what to teach next.” Instead, you’ll flow through every class confidently, knowing your sequence is balanced, accessible, and inspiring.

If you haven’t yet, read the earlier articles in this series:

• What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach
• How to Create Your First Yoga Lesson Plan Formula
• 7 Common Mistakes Yoga Teachers Make When Planning Classes

And if you’d like to explore creating and saving your own formulas, get your yogic hands on the Online Chair Yoga Lesson Planner!

Top 7 Common Mistakes Yoga Teachers Make When Planning Classes (And How to Avoid Them)

This post is part of my Yoga Lesson Plan Formula series, which started with:

• What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach
  — an introduction to how formulas work and why they save teachers time.
• How to Create Your First Yoga Lesson Plan Formula
  — a step-by-step guide to building your first reusable class structure.

In this third post, we’ll look at the flip side — the top 7 most common mistakes yoga teachers make when planning classes and how to avoid them.

As I’m writing this (October 2025), we’re redesigning the Online Yoga Lesson Planner, and many of these improvements — such as lesson plan formulas, next pose suggestions when adding a pose to a plan, and larger printable views — are being built specifically to help teachers eliminate these very mistakes.

Mistake 1. Not Using a Yoga Lesson Plan Formula

Many teachers still start planning with a blank page — which often leads to inconsistency or rushed sessions.

A lesson plan formula like this one gives your class a reliable framework:

• Centering
• Warm-up
• Standing sequence
• Peak pose
• Cool-down
• Relaxation

It saves time, ensures balance, and makes classes feel smooth and cohesive.

If you haven’t yet, read: What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach — it explains exactly how these “class recipes” work.

Mistake 2. Skipping Aims and Objectives

A yoga class without a clear aim can feel scattered. Before you begin planning, define:

• Aim — What is the overall intention of the class? (e.g., “To cultivate hip mobility and stability”).
• Objective — What will help achieve that aim? (e.g., “Explore external hip rotation through Warrior II, Pigeon, and Supine Twist.”). 

Adding a one-line aim and objective at the top of your plan keeps your teaching focused and intentional. The Online Yoga Lesson Planner includes a section for you to add your aims and objectives.

Way back in 2011, I wrote a blog post called How To Write Compelling Aims And Objective For A Yoga Class. It’s an oldie, but a goodie. Well worth a quick read. 

Mistake 3. Cramming In Too Many Poses

It’s tempting to include every pose you love — but an overcrowded yoga lesson plan can feel rushed.

A 60-minute class with 25+ poses doesn’t allow time for breathwork, alignment, or relaxation. Newly minted teachers, wanting to over deliver value to their students, nearly always make this mistake.

You’ve heard the saying: Less Is More (if not read this post: Less Is More Yoga Lesson Planning Strategy). 

Well, when it comes to poses in a plan, it’s a mantra worth repeating over and over and over again as you’re about to start planning a class. 

• Aim for 10–15 poses per class.
• Leave space for transitions and pauses.
• Remember: depth is more powerful than quantity.

A good formula ensures each pose has purpose and space to breathe.

Mistake 4. Poses That Don’t Flow Naturally

When poses don’t flow logically, the class feels disjointed — jumping between unrelated movements is not an enjoyable experience for students! 

10 Smooth Yoga Pose Sequences

Gentle Spine Awakener Yoga Flow

Cat/Cow → Downward Dog → Plank → Up Dog → Child

Gentle Spine Awakener Yoga Flow

Grounded Strength Flow

Warrior II → Side Angle → Triangle → Wide-Leg Forward Fold

Grounded Strength Yoga Flow

Foundational Flow Sequence

Mountain Pose → Chair Pose → Forward Fold → Half Lift → Kneeling Plan

Foundational Flow Yoga Sequence

 

Balancing Strength Flow

Low Lunge → Crescent Lunge → Warrior III → Warrior Eagle → Forward Fold

 

Balancing Strength Yoga Flow

 

Inversion Recovery Flow

Bridge Pose → Supported Shoulderstand → Plough → Fish Pose

 

Inversion Recovery Yoga Flow

 

Seated Release Flow

 

Bound Angle → Easy Twist → Easy Fold → Easy Bowing Yoga Mudra

Seated Release Yoga Flow

 

Heart Expansion Flow

Cobra → Locust → Bow → Extended Child

Heart Expansion Yoga Flow

 

Core Stability Flow

Frog → Fire Hydrant → Plank → Downward Dog Split

Core Stability Yoga Flow

 

Grounding Balance Flow

Halfway Lift (arms behind) → Chair (arms behind) → Palm Tree → Tree Anjali Mudra

Grounding Balance Yoga Flow

 

Restorative Release Flow

 

Lying Twist → Bridge → Happy Baby → Savasana

Restorative Release Yoga Flow

 

Hope you enjoyed my yoga flow infographics. 

Hmmm, I think you’re now ready for my fool-proof method for ensuring every single sequence you create from this day onwards flows smoothly. 

Practise the flow!

And if during the flow, you feel awkward between poses, tweak the sequence. Keep tweaking until the flow feels as naturual and easy as flowing water.

Hey, whenever you don’t have time to practice the flow, try my 3-step visualisation tactic to practice your plan in your head.

 

Mistake 5. Ignoring Time Management

 

Running over time or ending abruptly can make even the best-planned class feel rushed or unfinished. A thoughtful time structure ensures your students leave grounded and complete.

When planning your sequence, assign approximate minutes to each section of the class arc. This keeps your pacing natural and helps you see where you might be trying to squeeze in too much.

Here’s a quick reference guide:

🕕 30-Minute Yoga Class

• 3 min Centering & Breathwork
• 5 min Warm-up
• 10 min Standing/Flow Sequence
• 5 min Peak Pose
• 4 min Cool-down
• 3 min Relaxation

🕕 45-Minute Class

• 5 min Centering & Breathwork
• 7 min Warm-up
• 15 min Standing/Flow Sequence
• 8 min Peak Pose
• 6 min Cool-down
• 4 min Relaxation

🕕 60-Minute Class

• 5 min Centering & Breathwork
• 10 min Warm-up
• 25 min Standing/Flow Sequence
• 10 min Peak Pose
• 5 min Cool-down
• 5 min Relaxation

🕖 75-Minute Class

• 5 min Centering & Breathwork
• 10 min Warm-up
• 30 min Standing/Flow Sequence
• 10 min Peak Pose
• 10 min Cool-down
• 10 min Relaxation

🕘 90-Minute Class

• 5 min Centering & Breathwork
• 15 min Warm-up
• 35 min Standing/Flow Sequence
• 10 min Peak Pose
• 15 min Cool-down
• 10 min Relaxation

The redesigned Online Yoga Lesson Planner will include a built-in Class Duration Calculator — so as you build your sequence, the planner automatically totals your class time and alerts you when you’re running over.

 

Mistake 6. Drawing Yoga Plans That Are Too Small to Read When Standing

 

A lot of teachers print their plans only to realise they can’t see them from the mat.

4 Quick Tips To See Your Plan When Teaching

• Draw large poses
• Write with large text
• Include space between poses
• Have large, bolded, sequence section titles (e.g. warm ups)

The Online Yoga Lesson Planner automatically creates:

• Short View – minimal text, large pose graphics, perfect beside the mat.
• Long View – full notes for prep, training, or giving to students as handouts. 

So, to recap…

If you’re squinting at your yoga lesson plan when teaching, that’s a red flag that either your poses are too small, your text is too small, you’ve crammed your poses too close together, and you haven’t made your sequence section text stand out from the crowd (e.g. warm ups). 

 

Mistake 7. Forgetting To Include Transitions

 

Poses are static; yoga is movement. Smooth transitions transform a sequence into a flow.

10 Smooth Yoga Transitions

Smooth Transition 1: Warrior 
“Bend the front knee, inhale to Warrior II.”
(connects standing poses — builds strength and flow)

Smooth Transition 2: Bridge
“Exhale, roll down from Bridge and hug knees in.”
(gentle spinal release after a backbend)

Smooth Transition 3: Cobra
“Inhale, lift the chest from Cobra, tuck the toes, exhale to Downward Dog.”
(smooth spinal reset from prone to inverted)

Smooth Transition 4: Down Dog
“Step the right foot forward between the hands, rise up into Crescent Lunge.”
(grounded transition from Down Dog to standing lunge)

Smooth Transition 5: Triangle
 “From Warrior II, exhale and straighten the front leg, reach forward into Triangle.”
(shared alignment — keeps hips open and stable)

Smooth Transition 6: Forward Fold
“Inhale, lift halfway, lengthen the spine; exhale, fold deeper into Forward Fold.”
(classic vinyasa transition linking breath and movement)

Smooth Transition 7: Plank
“From Plank, lower halfway to Chaturanga, inhale to Upward Dog, exhale to Downward Dog.”
(dynamic vinyasa wave — builds heat and rhythm)

Smooth Transition 8: Low Lunge
“From Low Lunge, exhale and step the back foot forward into Forward Fold.”
(brings energy downward — perfect for grounding)

Smooth Transition 9: Seated Fold 
“After Seated Forward Fold, inhale, reach arms up and roll onto your back for Bridge.”
(fluid shift from seated to supine)

Smooth Transition 10: Supine Twist
“From Supine Twist, inhale to centre, exhale to the other side.”
(maintains breath rhythm while balancing both sides)

 

George’s Conclusion

 

Every teacher makes planning mistakes — what matters is learning from them and using smarter systems to avoid repetition.

By addressing these ten areas, your classes will feel smoother, safer, and more engaging for students.

If you’d like to see how to correct most of these issues instantly, read the next post in this series: How to Create Your First Yoga Lesson Plan Formula
— a practical guide to building your first reusable class structure inside the new planner.

Hmmm, before I go, here’s a bonus mistake….

There’s one more mistake that most yoga teachers make, and it’s a biggie — neglecting reflection and adjustment. 

Great teaching comes from reflection!

So, after class, I highly recommend spending two minutes noting: Which poses felt effective? Where did students struggle? Did timing match your plan?

Within the Online Yoga Lesson Planner, you can add these notes to the lesson plan (within the notes section). Over time, this habit will help you refine your Yoga Lesson Plan Formulas and your natural teaching instinct.

How to Create Your First Yoga Lesson Plan Formula

As I’m writing this (October 2025), we’re currently redesigning the Online Yoga Lesson Planner, and one of the most exciting new features will be yoga lesson plan formulas.

Yoga lesson plan formulas are like your personal “class recipe” — they give you a proven structure to follow, so you’re never starting from scratch. Instead of building every yoga lesson plan from a blank page, you’ll be able to save your favourite yoga class structures and re-use them again and again.

In the previous article — What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach — I explained what formulas are and why they’re such a game-changer for yoga teachers. Now, in this post, I’ll show you step by step how to create your very first yoga lesson plan formula.

Step 1: Understand What a Formula Is

Think of a yoga lesson plan formula as a framework for your class. Instead of picking poses at random, you’re creating a sequence of sections that can be filled with appropriate asanas.

A classic formula might look like this:

• Introduction & Centering
• Warm-up
• Standing sequence
• Peak pose
• Cool-down
• Final relaxation

Every time you use this formula, you’ll know your class is balanced, time-efficient, and flows naturally.

Instead of asking:

• Which poses should I start with?
• How do I balance warm-ups with peak poses?
• How do I make sure the class doesn’t run over time?

Step 2: Decide Your Class Type

Before creating your first formula, choose the type of class you want it for.

Some examples:

• A gentle beginner Hatha class
• An energising Vinyasa flow
• A relaxing Restorative yoga session
• A gentle Chair yoga for seniors class

Your formula should match the style, level, and goals of the class.

Step 3: Break the Yoga Class into Sections

Next, divide your yoga class into logical sections. These act as the building blocks of your formula.

For a 90-minute yoga class, you can expand each section to allow more depth, variety, and balance. Here’s an example of how a formula might look:

Introduction & Centering (5–10 min)

• Breath awareness (3-part yogic breathing, ujjayi breath)
• Seated meditation or short mantra
• Gentle neck rolls or seated side stretches

Warm-up (15 min)

• Cat/Cow variations
• Seated Twist (Ardha Matsyendrasana prep)
• Dynamic Downward Dog → Plank flows
• Low Lunge with side stretch
• Sun Salutation A (2–3 rounds)

Standing Sequence (25 min)

• Sun Salutation B (2 rounds)
• Warrior I → Warrior II → Extended Side Angle
• Triangle Pose → Half Moon Pose
• Chair Pose → Twisted Chair
• Balance: Tree Pose, Eagle Pose

Peak Pose (15 min)

• Dancer Pose (Natarajasana)

Cool-down (15 min)

• Seated Forward Fold (Paschimottanasana)
• Head-to-Knee Pose (Janu Sirsasana)
• Supine Twist
• Happy Baby (Ananda Balasana)

Final Relaxation (10 min)

• Savasana with guided relaxation or body scan
• Closing breathwork or seated meditation
• Chanting or mudra practice

This 90-minute formula shows how time allocations + pose categories make a reusable structure. Teachers can swap in similar poses each week (e.g., Warrior III instead of Half Moon) without rethinking the entire sequence.

Step 4: Choose Pose Categories for Each Section

When you create a formula in the yoga lesson planner, each section can be linked to pose categories. This ensures the planner suggests appropriate options automatically, saving you from manually picking every pose.

Here’s how the 90-minute yoga class formula maps to categories:

Introduction & Centering (5–10 min)

• Categories: Breathwork, Meditation, Gentle Seated Stretches
• Examples: 3-Part Breath, Easy Seated Side Stretch, Neck Rolls

Warm-up (15 min)

• Categories: Spinal Mobility, Gentle Twists, Dynamic Flows
• Examples: Cat/Cow, Low Lunge with Side Stretch, Sun Salutation A

Standing Sequence (25 min)

• Categories: Standing Poses, Strength, Balance, Linking Flows
• Examples: Warrior I & II, Extended Side Angle, Triangle, Chair, Twisted Chair, Tree, Eagle

Peak Pose (15 min)

• Categories: Backbends, Advanced Balances, Heart-Openers
• Examples: Dancer, Camel, Bow, Wheel, Supported Bridge

Cool-down (15 min)

• Categories: Seated Forward Bends, Hip Openers, Supine Twists
• Examples: Paschimottanasana, Janu Sirsasana, Supine Twist, Happy Baby

Final Relaxation (10 min)

• Categories: Restorative, Breathwork, Meditation
• Examples: Savasana, Body Scan, Seated Closing Breathwork

With this structure, when a teacher clicks “Generate Yoga Plan from Formula” in the Online Yoga Lesson Planner, the system could:

• Auto-fill each section with poses tagged from the chosen categories.
• Let teachers swap, add, or delete poses easily.
• Maintain time balance automatically (e.g., planner knows cool-down section has 15 minutes to fill).

Step 5: Set Time Allocations

A good formula includes time awareness. Decide roughly how long each section should last.

Example for a 60-minute class:

• Introduction & Centering → 5 minutes
• Warm-up → 10 minutes
• Standing sequence → 20 minutes
• Peak pose → 10 minutes
• Cool-down → 10 minutes
• Final relaxation → 5 minutes

Time allocations help prevent classes from running over and ensure balance.

Step 6: Save and Reuse

Once created, you can save your formula inside the Online Yoga Lesson Planner and reuse it again and again.

For example:

• Use your Beginner Hatha Formula every Monday evening.
• Slightly adjust it for Wednesday’s “Hip Release” class.
• Save a different formula for your Yin Yoga sessions.

Over time, you’ll build a personal library of formulas — your secret teaching toolkit.

Example: A Vinyasa Flow Formula

Here’s an example formula you could save and reuse for Vinyasa classes:

• Introduction: Breath awareness
• Warm-up: Sun Salutations A + B
• Standing flow: Warrior I → Warrior II → Side Angle → Triangle
• Peak pose: Wheel Pose or King Dancer
• Cool-down: Seated Forward Bend, Supine Twist
• Final relaxation: Savasana, guided meditation

With this saved formula, you can swap in different standing poses or change the peak pose each week — but the flow always feels cohesive.

Tips for Your First Formula

• Less is more — don’t overcomplicate the structure.
• Use tried-and-true class flows you already teach.
• Make one formula for each class type you teach most often.
• Adjust over time as you learn what works best.

George’s Conclusion

Creating your first yoga lesson plan formula is about giving yourself a reusable yoga class structure that saves time, reduces planning stress, and ensures your classes always feel balanced.

Inside the new and improved Online Yoga Lesson Planner, you’ll soon be able to build, save, and reuse formulas for every class you teach — from beginners and restorative sessions to Vinyasa and chair yoga.

What Are Yoga Lesson Plan Formulas? A Smarter Way to Teach Yoga

As I’m writing this (October 2025), we’re currently redesigning the Online Yoga Lesson Planner, and one of the most exciting new features will be yoga lesson plan formulas.

Yoga lesson plan formulas are like your personal “class recipe” — they give you a proven structure to follow, so you’re never starting from scratch. Instead of building every yoga lesson plan from a blank page, you’ll be able to save your favourite yoga class structures and re-use them again and again.

Whether you’re teaching a beginner Hatha class, a Vinyasa flow, or a restorative session, formulas will save you time, bring more balance to your classes, and give you (and your students) more confidence.

In this post, I’ll explain what yoga lesson plan formulas are, and share 20 ready-made yoga lesson plan formula ideas you’ll soon be able to try inside the new and improved Online Yoga Lesson Planner.

What Are Yoga Lesson Plan Formulas?

A yoga lesson plan formula is a pre-defined structure you can use to design your classes.

Instead of asking:

• Which poses should I start with?
• How do I balance warm-ups with peak poses?
• How do I make sure the class doesn’t run over time?

…a formula answers these questions for you by giving you a ready-made framework.

Think of it like cooking: if the recipe has “2 parts protein, 1 part vegetables, 1 part starch,” you know you’ll end up with a balanced meal. Yoga lesson plan formulas are the same — a structure that ensures your classes are balanced and effective.

Example: A Classic Yoga Class Formula

Let’s take a familiar example from yoga: a traditional Hatha class structure.

A typical class might follow a formula like this:

• Centering: (e.g. Abdominal Breath, Blue Forcefield Meditation)

• Warm-up: (e.g. Cat/Cow, Easy Twist, Seated Forward Bend)

• Standing sequence: (e.g. Mountain, Warrior I, Warrior II, Triangle)

• Peak pose: (e.g. Tree) 

• Cool-down: (e.g. Supine Windshield Wiper, Happy Baby)

• Final Relaxation: (e.g. Savasana) 

When you save “centering, warm-up, standing sequence, peak pose, cool-down, final relaxation” as a formula in the Online Yoga Lesson Planner, you can:

1. Auto-generate a draft class plan instantly.
2. Swap or add poses depending on your students.
3. Save time while ensuring your class follows a tried-and-true flow.

Instead of starting from a blank page, you’re starting from a reliable yoga blueprint — and adapting it to your own teaching style.

Blank Page vs Formula: A Side-by-Side Example

Without a Formula (Blank Page)

• Teacher opens the planner → empty canvas.
• Needs to decide:
• Which poses to include?
  • What order?
  • How long for each section?
• Example: Warrior II → Triangle → Forward Bend → Bridge → Savasana.
• Result: Could work, but might lack flow.

With a Formula (Saved Hatha Class Formula)

• Teacher opens the Planner → clicks Use My Hatha Plan Formula.
• Instantly sees:
  • Introduction → Abdominal Breath, Blue Forcefield Meditation
  • Warm-up → Cat/Cow, Easy Twist, Seated Forward Bend
  • Standing → Mountain, Warrior II, Triangle
  • Peak Pose → Tree
  • Cool-down → Supine Windshield Wiper, Happy Baby
  • Final Relaxation → Savasana
• Teacher tweaks: swaps Tree for Eagle, shortens warm-up.
• Result: Balanced, time-efficient, and professional.

20 Yoga Lesson Plan Formulas You Can Create Within the Online Yoga Lesson Planner

Here are 20 examples of yoga lesson plan formulas you’ll easily be able to create within the Online Yoga Lesson Planner:

Beginner Yoga Lesson Plan → formula with extended centering, gentle warm-ups, basic standing poses, simple balance, and a restorative closing.

Intermediate Vinyasa Lesson Plan → formula with energising warm-ups, standing flows, peak inversion, and dynamic cool-down stretches.

Restorative Yoga Lesson Plan → formula with long-held supported poses, pranayama, guided relaxation, and meditation.

Chair Yoga for Seniors Lesson Plan → formula with seated warm-ups, gentle joint mobility, supported standing poses, and breath-led relaxation.

Chair Yoga for Office Workers Lesson Plan → formula with neck/shoulder releases, seated twists, hip openers, and mindful breathing.

Heart-Opening Yoga Lesson Plan → formula with gentle chest warm-ups, backbends, supported fish, camel, and savasana with a bolster.

Hip Release Yoga Lesson Plan → formula with flowing warm-ups, lunge variations, pigeon pose, seated hip openers, and grounding final rest.

Balance & Stability Lesson Plan → formula with dynamic warm-ups, Tree, Warrior III, Half Moon, core-strengthening work, and grounding supine poses.

Morning Energiser Lesson Plan → formula with sun salutations, standing flows, heart-openers, twists, and a short guided savasana.

Evening Wind-Down Lesson Plan → formula with gentle seated forward bends, restorative poses, supported inversions, and extended savasana.

Core Strength Yoga Lesson Plan → formula with activating warm-ups, plank variations, boat pose, side planks, and spinal stretches to cool down.

Back Care Yoga Lesson Plan → formula with cat/cow, gentle twists, supported bridge, sphinx pose, and mindful relaxation.

Anxiety Relief Lesson Plan → formula with grounding breathwork, forward folds, supported child’s pose, restorative legs-up-the-wall, and deep savasana.

Pregnancy Yoga Lesson Plan → formula with gentle hip openers, standing poses with props, supported savasana, and calming breath awareness.

Athlete Recovery Lesson Plan → formula with long-held hip openers, hamstring stretches, spinal twists, restorative backbends, and guided savasana.

Yin Yoga Lesson Plan → formula with seated hip openers, long-held forward bends, supported twists, restorative backbends, and meditation.

Power Yoga Lesson Plan → formula with sun salutations, strength-focused flows, arm balances, challenging peak pose, and cooling stretches.

Seasonal Yoga (Autumn) Lesson Plan → formula with grounding poses, forward folds, twists, restorative savasana, and themed pranayama.

Seasonal Yoga (Spring) Lesson Plan → formula with energising sun salutations, heart-openers, standing balances, and a joyful savasana.

The Future of Formulas in the Yoga Lesson Planner

As I’m writing this post (October 2025), we’re redesigning the Online Yoga Lesson Planner to make formulas even more powerful.

Here’s what’s coming:

• Ability to create multiple formulas (e.g., Beginners, Vinyasa, Yin).
• Smarter pose suggestions (recommend poses based on your formula).
• Community formulas (access formulas that other teachers create).

George’s Conclusion

Well, there you have it, my lovely fellow yoga teacher.

Yoga Lesson plan formulas are not about limiting your creativity — they’re about freeing you up to teach with confidence, while saving you time and keeping your classes balanced.

If you’re already teaching Hatha, Vinyasa, Yin, or Restorative yoga, imagine opening your Online Yoga Lesson Planner and having your class structure waiting for you. That’s the power of formulas.

Want to put formulas into practice? Head over to the next post in this series: How to Create Your First Yoga Lesson Plan Formula — where I’ll walk you through creating your first time-saving structure.