This week’s downward dog yoga class sequence is inspired by the dog days of summer and National Dog Day.
For all my yoga class sequences, I use a six-stage strategy for planning. If you’re not familiar with it, you might find the following blog posts helpful:
In this post, I’ll be sharing the posture sequence for a downward dog yoga class centered around the theme of dog days of summer.
You can find additional resources for class planning inside the Yoga Sequencing Society. With a library of centering and closing scripts, quotes, and templates, putting together transformative yoga classes has never been easier. Learn more about the Yoga Sequencing Society.
Prefer videos? Practice the downward dog yoga sequence with me.
using this week's theme
Since this week’s sequence focuses on downdog and its variations, I consider it a more intermediate level class due to the the arm-strengthening benefits of downdog. You’ll also enjoy hip-opening and deep hip stretches.
If you’d like to increase the intensity, you can add in Sun Salutations. To decrease the intensity, opt for table instead of downdog.
The italicized paragraphs denote where you can customize and bring in your own story or lesson.
The dog days of summer is a phrase that dates back to Roman, Greece, and Eygptian times where the hottest times of the year coincided with the appearance of the brightest star in the sky, Sirius (the dog star).
You can download the free PDF Downdog Days of Summer posture sequence.
introduction + centering
Start in: CHILD’S
During the breath phase focus on deep belly breathing.
For the downward dog yoga class, you can focus on cuing deep breaths, continuing the “trivia” about where the phrase dog days of summer originates, or sprinkle quotes about summer or dogs throughout.
If you like using quotes in your yoga classes, here’s one of my favorites:
“Keep your face to the sunshine and you will never see the shadows.” —Helen Keller
DOWNWARD DOG YOGA warm up
I’m using DOWNDOG as the inspiration asana. Many of the postures I’ve selected in the six different stages will start in adho mukha savasana, or have some connection to dogs. The sequence and selection of supporting postures strengthen your arms and stretch your hips.
If you’re uncertain of a posture or how I’ve sequenced it together, be sure to watch the video.
- Stretch arms side to side
- Table/Cow/Cat
- Wag the dog
- Balancing table
- Puppy
- DOWNDOG/walk the dog
- SS for more intensity
DOWNDOG YOGA WORKING ASANAS
Inspiration Asana: DOWNDOG
Rather than three different working sections, for this sequence you’ll repeat the basic flow shown under Section A and add on.
Section A: Standing
- DOWNDOG
- 3 legged dog
- Fire hydrant
- Kneel lunge
- Plank
- Repeat opposite side
Section B: Plank/Downdog
- DOWNDOG
- 3 legged dog/hydrant
- Flip the dog
- 3 legged dog/high lunge
- Pyramid
- Plank
- Repeat on opposite side
Section C: Standing Balance
- DOWNDOG
- 3 legged dog/hydrant
- Flip the dog
- 3 legged dog/high lunge
- Pyramid
- Prayer twist
- Standing Splits
- Chair, forward fold
- Plank
- Repeat opposite side
deep stretch/floor asanas
Inspiration asana: DOWNDOG
If you’re uncertain of a posture or how I’ve sequenced it together, be sure to watch the video.
- 3 legged dog, kneeling lunge
- Pigeon
- Repeat opposite side
- Cobra or up dog, childs
- Roll down to reclined
DOWNDOG YOGA COOL-DOWN
Inspiration asana: DOWNDOG
- Bridge
- Reclined bound angle
- Happy baby
- Waterfall
- Reclined spinal twist (L, R)
final relaxation
Final relaxation, also known as SAVASANA, allows your body’s processes to return to normal, induces deep relaxation, and prepares you for meditation. So please never skip it.
The easiest and simplest method for a final relaxation is to repeat the centering with a few tweaks. I call this “book ending” because the start and end of class mirror each other.
For the downward dog yoga class theme, you could:
- Read a poem or passage about summer, lazy days, dogs or pets.
- Finish your story or lesson.
- Wrap up with more quotes or a guided relaxation (found in the Yoga Sequencing Society).
- Honor silence.
- Then bring participants out of final relaxation and end class.
Looking for more tips on planning yoga classes?
- If you’re a DIYer on a tight budget, check out my Pinterest boards on sequencing yoga classes and yoga class playlists.
- For the DIYers who like designing classes but hate the constant hamster wheel of research, you’ll love The Yoga Teacher’s Ultimate Class Planner filled with hundreds of theme ideas, intentions, and quotes.
- Still nervous or burned out from trying to put meaningful classes together? Then the Yoga Sequencing Society is for you. Never feel unprepared or overwhelmed again with our library of done-for-you sequences and scripts.
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