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Mandala Flow Yoga Sequence

As yoga teachers, we can get pretty burned out teaching the same flow over and over again. I mean, seriously, how many sun salutations can we teach in a day????

Our students can feel pretty burned out as well. Often, I see my students “going through the motions” rather than actually taking the time to mindfully move.

This Mandala Flow Yoga Sequence is super fun and breaks the rut for teachers and students!

 

How To Teach a Mandala Flow Yoga Sequence

You can teach this powerful sequence as quickly or as slowly as you’d like.

I typically work through the full mandala flow (both sides) slowly the first round. This allows the students to learn what we’re doing, deepen into the poses and I can cue the koshas allowing them to experience more mental and emotional benefits (see below).

On the second round, we move faster with our breath (see cues below). We may go through it 1-3 times depending on how everyone is feeling.

This mandala flow yoga sequence is challenging and powerful, not only for your students but for you as a teacher.

I usually demo while I teach this sequence to keep my Right and Left sides straight. On the first round, as you demo, move around the room so the class can see you. For example, if you ask your students to face the side wall, then you move to the side wall so they can see the next few moves. When they face the back wall, move to the back wall so they can see the form for a Warrior III.

On the faster rounds, you won’t have time to move around the room so keep it easy and demo and cue from the front of your mat. Make sure to keep your Right and Left sides straight!

 

Make this Mandala Flow Yoga Sequence Your Own

Change up this mandala flow yoga sequence to make it your own. Sometimes, I add a Goddess pose instead of Wide Leg Forward Fold. Sometimes, I add a Balancing Half Moon or Warrior III squats to increase the intensity. The options are endless! Just make sure your sequence creates a circular yoga flow around the mat.

Click to watch the video below. ???

 

Cueing the Mandala Flow Yoga Sequence

*note: This is just an example. Feel free to move and cue with your own breath.

Mountain Pose

Inhale arms above head

Exhale Forward Fold

Inhale Half Lift

Exhale Forward Fold

Inhale step left leg back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale twist to the right, exhale fold

Inhale twist to the left, exhale fold

Inhale rise up

Exhale turn to the back of your mat

Inhale arms up

Exhale Left High Lunge

Inhale fully

Exhale hands to heart

Inhale lift the back leg off the ground

Exhale Warrior III

Inhale fully

Exhale Forward Fold

Inhale step left leg straight back, pause for an exhale

Inhale rise up to High Lunge, pause for an exhale

Inhale straighten front leg

Exhale turn to the side into 5-pointed star

Inhale deeply and exhale into Wide Leg Forward Fold

Inhale rise up

Exhale twist to the front of your mat

Inhale Left Warrior II, exhale pause

Inhale Reverse Warrior II

Exhale flow through a vinyasa

Repeat on the other side

 

Cuing Through The Kosha’s

Allow your students to feel more than just the physical poses and experience the mental and emotional aspects of the practice by cuing through the koshas. Click here to learn about the koshas.

  • I love teaching the mandala flow yoga sequence because it allows the students to experience a change in perception. Have they ever noticed the back wall? What else are they missing in life that is “right behind them?”
  • People in the back row suddenly get to experience life in the front row (and your front row people learn about life in the back). Encourage your students to think about other areas of their life where they may need a change in perspective.
  • When your students turn to face the back wall, challenge them to listen to your cues rather than watch your demo. Ask them questions about how well they listen in life. Can they hear your cues or are they easily distracted?

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