A Yin Yoga sequence and class theme: making the brain feel safe
Yoga teachers: this post is for you 💛
The quote below has inspired me a lot lately (read more here; maybe it can inspire you too?).
I’ve been using it as inspiration for my yoga classes as well, and the feedback from participants has been really beautiful, so I wanted to share it with you too.
Preparing yoga classes and creating new sequences can be really fun, but it also takes a lot of time! A few years ago, I put together a workshop for yoga teachers around working with philosophical and physical themes. I’m mentioning it here because it completely changed how I plan my classes.
Learning to work with themes has made it much easier to reuse sequences I already love, and still offer students a fresh perspective and a new focus each time. It’s been a very helpful approach for me, and I thought it might be helpful for you too.
Here’s a theme written for a yin class, but you can easily adapt it to other styles as well, for example a slow flow. And of course, see this as a starting point. The best yoga classes happen when you bring your own personality into it, and tune in to what’s happening in the room.
I haven’t included pose photos here. I know how helpful that can be when you’re planning or teaching, so if you want, I can take photos and share them on Instagram next month. Keep your eyes open there. 🙂
“You might not need more advice.
You might just need to actually do what you already know you need to.”
– Cory Allen
Class template:
Theme: “Maybe you don’t need more advice?”
Focus: Making the brain feel safe
Class length: flexible! (around 60 – 75 min)
My intention with this class is to offer the nervous system repeated experiences of safety through clear sensory input, support, rhythm, and choice, so that the brain starts to feel safe enough to allow change to happen. Gently, not with force. Please note that this is NOT a complete class: edit it to fit your students needs and your authentic way of teaching. Please only teach Yin Yoga if you’re qualified to do so.
Yin sequence: summary
Start on belly
Gentle sphinx with bolster (3 min)
Rebound: child’s pose
All fours (ease out the lower back)
Bolster backbend (focus on breath) (5 min)
Massage neck and shoulders + cover the eyes (4 min)
Half dragonfly with explorations before getting into the pose (4 + 4 min)
Rebound: on back
Shoelace on back (or figure of 4) (3 + 3 min)
Bolster twist (5 + 5 min)
Rub feet (as preparation for Yoga Nidra)
Class intro (theme presentation)
I suggest that you start with a casual chat with the students, maybe mentioning social media, or just in general, mentioning that we get so much advice. You might also want to mention the importance of knowing our “why”. (Why we want to change something.) But it can be a bit too much content for just one class, so maybe just say it as one sentence, or use it as a follow up theme for this one. “Next week we’ll add on with…” (That can also inspire people to come back for more.) 🙂
So let’s dive in! Here’s a suggestion for how to get their attention and inspire them. It’s based on rethoric, and adjusted to fit a yoga class:
- Have you ever thought: I know what I should do to feel better (stop worrying so much for example, exercise more etc) – so why is it so hard?
- Most of us already have the information. We’ve read books, listened to podcasts, learned a lot of tools… And change can still feel difficult!
- That’s because real change doesn’t happen through more knowledge.
It happens when the nervous system feels safe enough to soften and adapt. - When there’s safety, we start to sense that we have a choice.
We can respond instead of just reacting. - We often think that we just need more discipline, clearer strategies, or better information. And sure, we do need discipline, clear strategies and knowledge. But without safety, that often turns into more control, and MORE stress.
- So in this class, this practice isn’t about fixing anything.
It’s about gently training the brain to feel a bit more safe, not through thoughts, but through embodied experience.
Throughout the class you can remind students:
Don’t use ALL of them. One or two is probably enough.
• “You don’t need to know what’s right. Notice what feels supportive.”
• “You can always choose less sensation.”
• “Safety first. Sensation second.”
• “Nothing needs to change for you to be allowed to be here.”
In each pose we’re working with:
clear contact (back body, mat, props)
predictability (staying long enough and always tell them how long we’ll hold each pose)
choice (no forcing, and give suggestions in a way that doesn’t suggest that one the “full pose is more advanced” (Don’t even get me started on “advanced practitioners!) 🙂
low demand (no performance or goal. Focus on curiosity and self compassion)
Yin sequence with teaching points
1. Starting on belly (3 min)
Purpose: arriving
Notice the contact between the front of the body and the mat.
Allow the impressions of the day to settle.
Nothing to do, and no rush, give yourself time to arrive.
2. Gentle and supported sphinx with bolsters (3 min)
Purpose: Clear, predictable sensory information helps the brain feel safer.
- Remind them they can reduce the support or come down at any time.
- Notice the contact between your body and the bolster.
- Let the breath meet something solid.
- This pressure gives the brain a clear reference point.
3. Rebound in child’s pose (2–3 min)
Purpose: integration, choice
- Emphasise options and comfort.
- Less sensation is always an option.”
- Choose the version that feels most supportive right now.
4. All fours, easing out the lower back (3–4 min)
Purpose: gentle movement, agency, tune in to “how does it feel to be in your body right now”
- Ease out the lower back with small circles or intuitive movement.
- Not correcting. Just noticing what gives you relief or ease.
- Don’t worry about what it LOOKS like.
5. Bolster backbend (5 min)
Purpose: supported chest opener
- Encourage letting the props do the work.
- Stay curious about sensation rather than pushing into it.
- Getting out of the pose before I say so, is always an option.
- Include a “physiological sigh” if you want
6. Neck massage (3 min) and then cover eyes (1 min)
Purpose: sensory input + calming
- Massage eyebrows, temples, scalp, neck, shoulders.
- Nothing needs to be figured out right now
- And then rub the hands, and cover the eyes, relaxing the eyes.
- We’re reducing incoming information.
7. Half dragonfly with bolster (4 + 4 min)
Purpose: explore a forward fold before committing to it
- Choice and pacing are regulating.
There’s no ideal shape here. Explore a shape that feels supportive.
Adjust the distance, the height, the support.
You decide how much sensation you want to meet.
Allow silence once they’re settled.
8. Rebound: on back
Purpose: integration
- Let them choose what they want as a rebound pose. If they are beginners: give them maybe 2 suggestions “or choose whatever works for you”
- Let the body absorb what just happened.
- Minimal cues.
9. Shoelace on back (or figure of four) (3 + 3 min)
Purpose: asymmetrical input with grounding,
Notice the contact with the floor.
Let the back of the body feel held.
No need to deepen the stretch.
10. Bolster twist or supported supine twist (4 + 4 min)
Purpose: feeling held
Feel the support underneath you.
Let the front of the body rest into the bolster.
Let the weight drop into what’s underneath you.
Notice where your body meets the support.
Guide your breath into the back of your ribs
11. Rub the feet
Purpose: sensory input, preparing for Yoga Nidra
Gently rub the feet to bring awareness to the feet
Bring some attention to the feet.
Notice any sensations underneath the soles of your feet.
- Notice the weight of your feet
Keep it simple and unhurried.
- …and if you want ot add a Yoga Nidra: it can be really nice to start the rotation in the feet.
I ended with a 20 minute Yoga Nidra, reflecting the same theme.
Much Love,
Jennie 💛
PS. I’ve been teaching a workshop for yoga teachers around working with themes for several years now, and the feedback has been very positive. I’m mentioning it here because it has completely shaped how I plan my classes and it’s also the approach behind this sequence. If you’re curious, you can read more here:
Photo: by Jaidee, Ibiza