Single Sided Sequencing in Yoga Classes
When, why, and how to sequence single-sided flows in your yoga classes
I asked a question a few weeks ago about single sided sequencing – you know where you flow from one pose to another on one side of the body then the other, like Warrior I, Warrior II, Reverse Warrior, Side Angle etc. – and I really enjoyed hearing all your ideas and insights on my question this week about single-side yoga sequences.
Click the play button below to watch the video discussion, or scroll down for transcript notes, ideas, insights, and perspectives from experienced teachers in how they how they make the most of single-sided flows in their yoga classes.
Single Sided Sequencing in Yoga Classes
When I asked my yoga teacher community about how they use singled sided sequencing in their yoga classes, the thing that stood out the most to me in their replies is that there is a wide variety of ideas and practices going on out there in the yoga community – which I think is great!
It means that students have lots of options and experiences to choose from, and that teachers are out there experimenting, getting creative, and making intelligent and meaningful sequences.
There were lots of ideas across my platforms that I wanted to highlight on this topic – and of course I share my own ideas and experiences. I hope you find these useful and continue to add our ideas to this resource!
Your thoughts on single-sided sequencing:
As I read through your comments, here are a few things I saw:
Some of you love single sided flows and use them all the time
Some of you aren’t fans and don’t use them so much
But what I was really interested in were those comments about how you use single-side sequences in certain classes or contexts, making intelligent choices about what are the right spaces for this type of sequencing:
- Some of you use them but max the poses at 2-4 per side
- Some of you use them more often in express classes because they are really time-efficient
- Some of you use them but pair stronger poses with more easeful poses
- Some of you use them in more experienced classes but not beginners’ classes
From my perspective, these are all solid strategies for using single-sided sequences.
My thoughts on single-sided sequencing in yoga:
In the world of modern postural yoga, single-sided sequence is a relatively new trend in yoga styles like Vinyasa Flow.
Overall, I see this as a positive shift — dynamic, fluid, and beneficial for strength, mobility, and mindfulness.
For experienced yogis or those coming from more steady yoga styles, it gives us some different experiences in poses that we are so used to, so it adds some novelty and creativity to the practice.
For all yogis it can help us to find flow, connect breath and movement, and it can help us to not ‘overthink’ our poses or our bodies and just find the joy of moving and the fluid nature of the practice.
These are usually quite dynamic flows, so from a fitness perspective they get our heart rates up, they can help us build strength and endurance and can help us to feel confident in our strength, coordination, and movement skills.
However, in some classes, particularly beginner’s classes, it can be quite intense.
And, when overused it can start to feel a bit less like a mindful yoga practice and a bit more like choreography.
Yoga sequencing is not choreography, and the first principle of sequencing is to meet students where they are at and move them towards a meaningful experience of yoga.
So, when it comes to any yoga sequencing, we always want to consider some key factors:
- In this class, with these students, is this sequencing what they need?
- What is the theme and aim of the practice?
- Does your sequencing suit the philosophical, anatomical, educational, or alignment components of your class?
- Does each pose prepare you for the next, or do these poses balance each other?
For myself, I like the feeling of flowing from pose to pose in a single-sided flow, but I also like the body awareness that comes from spending time on one side of a pose and then the other as a pair – because the first side is fresh in your mind and body when you do the left, you can see how each side responds to a pose differently, and that teaches us a lot about our bodies.
So, there are benefits to both, and I think that, as a teacher, it’s important that we put some thought into why we would use or not use a sequence – and that all comes down to what our students need, and how we can lead them on a purposeful journey through the practice – and that includes asana, breathwork, relaxation, and intention.
Having said all that, let’s dig a little deeper into some specifics:
Single-sided sequencing is best suited to:
Dynamic classes that really explore flow, intensity, or moving in time with the breath.
Classes focused on transitions rather than static poses or poses held for a longer period.
Express classes or classes where efficiency of time spent in asana matters.
Creative, playful classes that are less focused on technique or alignment and more movement focused.
Single-sided sequencing is less suited to:
Gentle, slow flow, beginners or accessible yoga classes.
Classes where the experience and skill levels vary significantly
Alignment or technique focused classes
Why? My main reason for saying this is because the stances for all these poses are actually quite different – for example consider the difference for the average yogis in their Warrior 1 stance vs Warrior 2.
In fact, this is the same reason that I stopped teaching the traditional Ashtanga Yoga Warrior 1 & 2 flow. In fact, this is what inspired this whole discussion, because for most of my students they are using a shorter and wider Warrior 1 stance to emphasize hip extension and reduce excessive lumbar extension. This makes the transition between Warrior I & II a bit clunky – so if you are going to use this flow, you just have to make time for and provide some education on stance adjustments.
As a teacher, I’m not going to impose alignments that work better for a flow when it doesn’t work better for their bodies. Bodies come first, alignment and flows come second.
A few factors to consider with single-sided sequencing:
1) Student-focused sequencing:
How are your students showing up? Is a long single sided flow in their interests? Do they have the endurance, breath, and focus to complete a single sided flow with mindfulness?
What do your students need today, flow, intensity, grounding, relaxation, technical guidance? How can your sequence meet those needs?
Students will perhaps be less aware of differences between right and left sides when there is a big gap between doing the right and the left. So, if you love teaching single-sided sequences, it’s worth pulling poses out of that flow for a while and spending some time in the pose, pairing the right side and left side, and providing some education, instruction, and offering some pose insights.
2) Class focus or theme
What is the goal of the practice? The theme, the essence, what do you want students to learn? Is single-sided sequencing going to suit those factors?
What have you advertised this class as – ensure your sequences match what people have signed up for.
3) Teacher experience
As a new teacher, can you remember the flow you designed?
Can you maintain your own breath and balance through a complex sequence?
If a long flow has you stressed out, and you fear forgetting from one side to the other – break your sequences up into shorter flows that you can more easily remember. This will give you space to develop your teaching strategies and enjoy the teaching process without stressing about remembering your flows.
4) Accessibility
Be sure your students have the stamina or fitness to maintain good form through the flow. If see them struggling, offer options or shorten your sequence. You can come back to the poses in a 2nd flow. Pay attention to how students are going with the flow you’ve designed.
Offer rest breaks and space for students to make adjustments to stance and alignment between poses and pick up any props they might want to use. Make sure they have space to be aware of their bodies and make conscious choices.
Be sure to weave accessible options into your flow, use props as part of your flow, for e.g., “let’s bring our block with us from Side Angle, hold it overhead as we turn to the long edge of the mat, then take it down to the ground for Wide Leg Forward Fold.” So, make props part of your flow.
Okay, those are a lot of my thoughts, but I wanted to leave you with some thoughts from teachers who participated in the online discussion on this subject, because their perspectives are really valuable:
Hear from some experienced yogis on single-sided sequencing:
“From the perspective of a student of 10 or so years I have been drawn to classes that use the one-sided standing pose sequencing. After the warm-up i.e. sun salutations etc. then moving into shorter sequence on one side, repeat for the other side, then adding onto the sequence extra poses or more variation to the poses and completing this on each side. A lot of poses are held for only one breath before moving on, others in the order of 5 breaths or so. Everyone is different, but this sequence style works for me. As a raw beginner, I would suggest a slower style of flow with poses being held for longer periods to allow cueing, but the single sided sequence and repeat for the other side can still be easily adapted to a slow flow.”
- Derek
“I think it all depends on the level and students… I personally enjoy the sense of flow you get when moving through a few poses before switching sides. Ultimately it comes down to “know your students, know their needs and preferences”
- Antje
“Actually, for me it depends on class participants, sometimes we do Right side then left. But to challenge, group 3-5 poses one side than other. Beginner’s might do 1-2 poses before moving on other side. Environment, demographic, abilities always affect classes. I like to turn up with three styles of yoga class ready to go I’m ready to modify as needed.”
- Chelle
In closing: single-sided sequencing in yoga
I hope that these notes, both from myself and some experienced teachers, give you some insight and considerations to bring to your own sequencing and yoga class planning.
For now, thank you so much for joining us, and I look forward to seeing you all for our next yoga coaching session!
Want to keep exploring?
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