Creatively sequencing challenging and fun vinyasa flow yoga classes is one of my favorite parts of my job as a yoga instructor. For me, sequencing is both art and science – artistically choreographing movements while scientifically choosing postures and exercises that safely and effectively fulfill a purpose.
In my 2019 article Fun Yoga Transitions, I shared some of the different, unique transitions I sometimes incorporate between yoga postures to create a diverse, challenging, and fun yoga flow class. That article has become my most viewed post on Johnny La Pasta and I humbly continue to receive positive feedback from other yoga instructors who have found success in using those transitions in their own classes.
Now, I present to you Fun Yoga Transitions 2 in which I am sharing even more transitions I have been enjoying teaching and I think perhaps you will too!
Chair Vertical Twist Kick to Crescent Lunge
This transition challenges balance and coordination. While it may be a complex move, it feels intuitive, dance-y, and fun!
How to:
From Chair Pose –
Exhale – Chair Vertical Twist Kick
- Sweep your Right arm back, reach your Left Arm Forward
- Kick your Left heel up
- Balance on your Right Leg
Inhale – Crescent Lunge
- Send your Left foot to the back of your mat and land your toes
- Circle your Right arm down, forward, and up
- Turn your torso forward
Reverse Rights and Lefts when repeated on second side.
Half Splits to Revolved Low Lunge
This is a great low to the ground transition that links a great hamstring stretch (half splits) with a core strengthening twist (revolved low lunge) and therefore preps two key areas for a continued sequence. I enjoy using this transition at the beginning of a Sun Salutation B flow that will present further exercises for the hamstrings and the core.
How to:
From Half Splits
Inhale – Revolved Low Lunge
- Lunge forward and plant your hands
- Lift your back knee from the ground
- Sweep your Right/Left arm forward and up
Revolved Low Lunge to Wide Legged Forward Fold
This is another transition that feels dance-y and fluid. Additionally, it is a great transition for keeping low to the floor for classes focusing on grounding and foundation!
How to:
From Revolved Low Lunge
Exhale – Wide Legged Forward Fold
- Sweep your top arm forward and down
- Spin on your feet and turn your toes to the Right/Left edge of your mat
- Walk your hands over to the side and place them underneath your shoulders
- Allow your head to hang heavy
Revolved Crescent Lunge to Prayer Twist to Revolved One Legged Mountain
This has become one of my favorite chains of postures! This sequence is the ultimate challenge to core and balance requiring complete presence and concentration.
How to:
From Revolved Crescent Lunge
- Inhale breath – Gaze down at your front foot and shift your weight forward
Exhale – Prayer Twist
- Step your back foot up to meet your front foot
- Sit your hips down below your shoulders
- Maintain the twist in your torso
- Inhale breath
- Exhale shift the weight to your Right/Left foot
Inhale – Revolved 1 Legged Mountain
- Slowly straighten your Right/Left leg
- Lift your Right/Left knee up
- Maintain the elbow to knee connection as you rise up
To Reverse – From Revolved 1 Legged Mountain
Exhale – Prayer Twist
- Bend your standing leg and slowly lower your lifted toes to meet your grounded toes
- Maintain the twist in your torso
Inhale – Shift the weight into your Right/Left foot
Exhale – Revolved Crescent Lunge
- Step your Left/Right foot back
- Maintain the twist in your torso
Low Lunge to Extended Side Angle
This is a different path to entering Extended Side Angle. As oppose to coming down into Extended Side Angle from a Warrior 2 or a Reverse Warrior, this transition calls to move up into Extended Side Angle and thus utilize our muscles in a new way to enter the posture. The “Exhale – Lift your torso up by 4 inches until your side body is long” also provides a core challenge and capitalizes on the importance of a long side in this posture.
How to:
From Low Lunge
- Bring your Right/Left hand to the inside of your front foot
Inhale – Extended Side Angle
- Spin your back heel down
- Roll your hips and chest open to the side
- Lift your Right/Left hand to the sky
- Exhale – lift your torso up by four inches until your Right/Left side body is long
Low Lunge to One Legged High Plank to Falling Star
Most often when we come down into a Low Lunge from a Reverse Warrior, Warrior 1, etc. we step our front foot back and move through a Chaturanga Dandasana. This transition offers a fun alternative that challenges upper body and core in a way that is more dynamic than a typical Chaturanga.
How to:
From Low Lunge
Inhale – 1 Legged High Plank
- Shoot your Right/Left Foot back
- Hover your toes from the ground
- Keep your hips in line with your shoulders
Exhale – Bring your Right/Left knee across your body to your opposite elbow
Inhale – Falling Star
- Extend your Right/Left foot out to the side
- Push down into your Right/Left hand
- Lift your hips, chest, and Left/Right hand up to the sky
One Legged Mountain to Half Moon
This has become my favorite way to enter into Half Moon. Most often, we move into Half Moon from a Warrior 2 or an Extended Side Angle which requires us to launch forward and up by straightening our standing leg, lifting our back leg up, and finding length in our torso. In this transition, the standing leg is already straight and we are already balanced one the one leg so we just have to focus on the rest of the posture.
How to:
From 1 Legged Mountain
Inhale – Open your Right/Left knee out to the side
Exhale – Half Moon
- Kick your lifted foot back
- Hinge forward and bring your Right/Left fingers down to a block
- Roll your Right/Left hip and shoulder over your Left/Right hip and shoulder
- Lift your Left/Right hand up to the sky
View all tutorials in 1 video here –
I hope you have enjoyed learning these transitions and posture chains. Try them on in your own practice and in your teaching. Let me know how these work for you in the comments below!
Johnny La Pasta 