Class Design and Sequencing
What this domain tests
Class Design and Sequencing tests whether you can build a safe, purposeful class rather than a random playlist of poses. Expect questions on warm-up, peak-pose preparation, counterposes, pacing, breath rate, class formats, sport-specific goals, and time allocation.
Core rules
- Use a template: centering and breath (3–5 min), mobility warm-up (8–12 min), progressive standing or flow work, peak pose or main theme, cool-down, and savasana (5–8 min).
- Sequence general to specific, simple to complex, and proximal to distal; prepare the joints and tissues the peak pose demands.
- Balance strength with mobility and include a counterpose for the main pattern (for example, a gentle backbend after sustained forward folding).
- Match pacing to breath: slower flows for recovery and mobility, more continuous flow for aerobic challenge; avoid static end-range stretching immediately before explosive sport.
- For sport-specific classes, target the sport's demands-runners need hip extension, calf and hamstring mobility, glute strength, and thoracic rotation; cyclists need hip-flexor and quadriceps mobility plus thoracic extension.
Worked example
A 60-minute Sport Yoga class for runners: 5 minutes centering and diaphragmatic breath; 10 minutes dynamic mobility (cat-cow, down dog pedal, low lunge with rotation); 15 minutes standing flow; 15 minutes strength and mobility (bridge, warrior III, calf stretch, figure-four); 10 minutes cool-down; 5 minutes savasana. Reasoning: the class prepares hips and calves, builds glute strength, and avoids deep static hamstring stretching before running, which can reduce power output. The peak theme is hip stability, not a contortion pose.
Traps
Random pose order with no preparation; multiple peak poses that compete for the same tissues; skipping warm-up because students "know the flow"; no counterpose after repeated flexion or backbending; filling every minute and cutting savasana; ignoring class level and sport season.