Table of Contents
Introduction
Every yoga teacher makes sequencing mistakes—especially when starting out. The good news? Most mistakes are predictable and preventable once you know what to watch for.
This guide covers the 12 most common yoga flow mistakes and exactly how to fix them. Avoid these errors, and you'll create safer, more effective, and more enjoyable classes.
Build better sequences: FLOW's sequence builder includes built-in warnings for common sequencing issues.
Warm-Up Mistakes
Mistake #1: Skipping or Rushing the Warm-Up
The problem: Jumping into challenging poses before the body is ready.
Why it happens: Teachers feel pressure to "get to the good stuff" or run out of time.
The risk: Increased injury risk, students feel unprepared, tight muscles limit pose depth.
The fix:
Rule: If students' muscles aren't warm, the pose won't be safe.
Mistake #2: Wrong Warm-Up for the Sequence
The problem: Warming up the wrong body parts for what comes later.
Example: Doing only hip circles, then asking for deep shoulder work.
The fix: Match warm-up to peak pose requirements:
Sequencing Mistakes
Mistake #3: No Peak Pose or Focus
The problem: A random collection of poses without direction.
Why it matters: Students feel the class has no purpose; there's no sense of accomplishment.
The fix:
Mistake #4: Missing Counter-Poses
The problem: Intense work in one direction without balancing the opposite.
Examples of missing counter-poses:
The fix: After every intense pose, include its opposite:
Mistake #5: Forgetting Bilateral Symmetry
The problem: Doing poses on one side and forgetting the other.
Why it happens: Getting lost in teaching, time pressure, distraction.
The fix:
Mistake #6: Too Many Poses
The problem: Cramming 40 poses into 60 minutes.
Why it matters: Students feel rushed, can't experience poses, transitions become chaotic.
The fix:
Better approach: Fewer poses, held longer, with clear instruction.
Mistake #7: Illogical Transitions
The problem: Constant position changes that disrupt flow.
Example of bad sequencing:
The fix: Group poses by position:
Pacing Mistakes
Mistake #8: Same Pace Throughout
The problem: Teaching at one speed from start to finish.
Why it matters: No energy arc, students don't experience rhythm, class feels flat.
The fix: Create an energy wave:
Mistake #9: Moving Too Fast
The problem: Racing through poses without time to experience them.
Signs you're moving too fast:
The fix:
Mistake #10: Hold Times Don't Match Style
The problem: Holding poses for wrong duration for the class type.
The fix: Match hold times to style and student expectations.
Safety Mistakes
Mistake #11: No Modifications Offered
The problem: Teaching as if everyone can do every pose fully.
The risk: Students push beyond their limits, injuries occur, people feel excluded.
The fix:
Language matters:
Mistake #12: Ignoring Contraindications
The problem: Not knowing which poses are risky for which conditions.
Common contraindication failures:
The fix:
Closing Mistakes
Mistake #13: Skipping or Shortening Savasana
The problem: Running out of time and cutting Savasana short.
Why this is serious:
Minimum Savasana times:
The fix: Plan backwards from Savasana. Decide your end time and work backwards.
Mistake #14: Jarring Ending
The problem: Abruptly ending without transition from active to rest.
Example: "Okay, one more Warrior II... and Savasana!"
The fix: Create a cool-down bridge:
Pre-Class Checklist
Before every class, verify:
Warm-Up
Sequencing
Pacing
Safety
Closing
Build mistake-free sequences with FLOW →
Summary: The 12 Mistakes
Frequently Asked Questions
Frequently Asked Questions (8)
What's the most common yoga sequencing mistake?
Skipping or rushing the warm-up is the most common and most problematic mistake. Without proper warm-up, injury risk increases and students can't access poses fully. Always dedicate 15-20% of class time to warming the body—even if it feels like 'wasted time.'
How do I know if my yoga sequence has too many poses?
Signs of too many poses: students seem rushed, there's no time for alignment cues, you're always running behind, and transitions feel chaotic. Aim for 18-25 poses in a 60-minute class. If you have more, ask which poses are truly necessary for your theme.
What happens if I skip counter-poses in yoga?
Skipping counter-poses can lead to muscle imbalances, discomfort, and incomplete energy release. For example, deep backbends without gentle forward folds afterward leave the spine compressed. Always balance intense work with its opposite before moving on.
How long should Savasana really be?
Minimum 5-7 minutes for a 60-minute class, and longer for longer classes. Savasana is where the nervous system integrates the practice—shortening it cheats students of a key benefit. Plan your class backwards from a full Savasana.
Why do my yoga classes feel rushed?
Common causes: too many poses, moving too quickly between poses, inadequate planning, and not watching the clock. Fix by reducing pose count, holding each pose longer, and timing your sequence in advance. When in doubt, cut poses and slow down.
How can I remember to teach both sides in yoga?
Use a sequence builder that tracks bilateral poses, verbally remind yourself ('that was right, now left'), or physically cue yourself (touch your left hip when moving to left side). Practice your sequence beforehand to catch any missed sides.
What modifications should every yoga teacher know?
Essential modifications: bent knees in forward folds, blocks in Triangle and Half Moon, wall for balance poses, reclined variations for seated poses, and knees-down for planks. Know at least two modifications for every challenging pose in your sequence.
How do I fix choppy transitions in my yoga flow?
Group poses by position: complete all standing work before transitioning to floor. Avoid bouncing between standing and floor repeatedly. Plan transitions in advance and practice them. Use linking poses (Downward Dog, Tabletop) to smooth position changes.