Free Yoga Class Plans
Sun Salutations B
(Surya Namaskar)

Below is a free yoga class plan from the Yoga Teacher Lesson Plan Kit.

Step 1
Download the yoga class plan template

Click here to download the Sun Salutations B Yoga Class Plan (MS word)

Step 2
Learn The Sanskrit

Here’s a great way of remembering Surya Namaskar by using the memory tricks of memory champions.

Imagine you’re teaching a class at your favourite venue.  You’re teaching Sun Salutations B.  All of a sudden a sewer (sounds like SURYA) opening up under the floorboards and the smell is terrible.  If that’s not enough an ass (sounds like AS) eating nan bread (sounds like NAM) crashes through the door in car (sounds like KAR) and gets stuck in the sewer.

You can create your own bizarre and wacky story to remember Surya Namaskar.  The more bizarre you make it, the easier it is for your memory to recall it.   Another trick is to use all your senses.  Smell the sewer and nan bread.   See yourself at your yoga venue.  Hear the crash of the car.  The more connections you can make in your brain, the easier it is for your memory to recall it.

Step 3
Teach The Benefits 

Standing Poses

• sprouted Feet |  feet sprout roots so you feel secure and grounded
• build body awareness
• help you find your center

Forward Bend & Halfway Lift

• elongate spine
• stretch hamstrings
• cleanse digestive system

Plank & Four-Limb Staff

• engage muscles in arms, shoulders, chest and abdomen

Upward-Facing Dog

• stretches upper body
• frees your breathing

Downward-Facing Dog

• works muscles in your entire body
• calms your nervous system

Step 4
Practice.  Practice. Practice.

Make sure you know this sequence so well that you could do it backwards.  That means practicing it during your home practice. Follow the sequence on the Sun Salutations Class Handout you downloaded in step 1.

The 18 Sun Salutation B Asanas (Surya Namaskar)…

1. Mountain
2. Chair
3. Forward Bend
4. Plank
5. Up-Dog
6. Down-Dog
7. Warrior (left)
8. Plank
9. Up-Dog
10. Down-Dog
11. Warrior (right)
12. Plank
13. Up-Dog
14. Down-Dog
15. Table top
16. Forward Bend
17. Chair
18. Mountain

Step 5
Learn Something New

20 Quick Tips for teaching Sun Salutations…

1. Build up to the sequence with warm-up stretches
2. Ask your students to smile during the practice
3. Add a mantra chant & awareness on chakras for each position.
4. Ask students to feel grateful for the life-giving sun.
5. Start slow, go fast, finish slow.
6. Don’t arch lower back when raising hands in Tadasana (mountain pose).
7. Don’t tilt back too much when raising hands in Tadasana (mountain pose).
8. In Uttanasana (forward bend) release the head completely.
9. Press legs together in cobra.
10. Use breath to float up when jumping up to Uttanasana (forward bend).
11. Aim for a silent landing when jumping up to Uttanasana (forward bend).
12. Challenge your advanced students to do 108 sequences at home.
13. In forward fold drop nose towards knees (prevent neck strain).
14. In downward facing dog bend knees to keep from rounding back.
15. Go lightly until warmed up.
16. Slight bend in knees before the step back into runner pose.
17. Keep arms straight in cobra.
18. Explain that Sun Salutations brings the mind to a calm, serene yogic state.
19. To open the body, hold each pose for 10 breaths.
20. Flow through at a pace of one inhalation or exhalation per pose.

And two bonus tips…

• Ask students to add the sequence to their home yoga practice.
• Engage abdominal muscles on the exhalation in cobra.

Step 6
Give Adjustments

If you see a student not performing one of the poses correctly, use it as chance to teach the class by adjusting her/him.

Downward Facing Dog Adjustments

Downward Dog Adjustment #1:  Leg Leverage
Ask the student to go into Downward Facing Dog.  Stand on the front of the mat and take your hand to the student’s sacrum (top of the hips) and apply a little pressure to help release weight onto the student’s back legs.

Downward Dog Adjustment #2: Shoulder Rotations
Ask the student to go into Downward Facing Dog.  Kneel on the front of the mat and take your hand to the middle of the student’s arms  (between shoulders and elbows) and rotate (the neck will release a little).   Click here for a video showing how to do this adjustment.

Downward Dog Adjustment #3: Perfect V
If the student is struggling to get the classical V shape, ask him/her to go into Downward Facing Dog.   Ask him/her to bend their knees a little.   Click here for a video showing how to do this adjustment.

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Free Sun Salutations Lesson Plan Template, Plus…
9 Steps To Teach Sun Salutations

Planning a yoga lesson can take even experienced yoga teachers several hours.  That time is significantly reduced when using a Yoga Lesson Plan Software.  Below is the Surya Namaskar (Sun Salutations) yoga lesson plan I created using the 15 Minute Yoga Lesson Planner Software for my yoga class in Mid Wales, UK.

Step 1
Download the yoga class plan template

Sun Salutations Yoga Lesson Plan Template  | MS Word Version

Sun Salutations Yoga Lesson Plan Template | ODT Version (If you don’t have MS Word or use a MAC, you can download a free open source software called Open Office.  You can open .ODT files when you download Open Office Software)

Sun Salutations Yoga Lesson Plan Template | MAC version

Step 2
Choose A Sun Salutations Theme

You can instantly turn an average yoga class into an inspiring yoga class by giving your class the gift of a “theme”.    There are lots of Sun Salutations themes you can use.  Here are some examples of “Sun Salutation themes” you can use for your class to get your brain cells activated…

Theme #1 | Feel The Ground Beneath You

Most of us in this crazy, fast Word don’t feel very secure and stable physically or mentally.   Practicing Sun Salutations is a great way to “become grounded” by being aware of the ground beneath us.    Ask your students to  to feel roots growing under their feet when they’re in Mountain, Forward Bend and Downward Dog poses.   The longer they stay in the pose, the deeper the root grows and the more “grounded” they become.

Theme #2 | Let Your Inner Sun Shine

Ask your students to allow themselves to really enjoy the sequence.   A nice trick to help this is to ask them to smile while practicing Sun Salutations.

Theme #3 | Invent Your Own Sun Salutations

Ask your students to use their tuition to come up with their own variations of Sun Salutation.   It’s one of the easiest sequences to spice up.  For example, the advanced students may want to make it a wee bit tougher by adding Chair Pose or Side Stretch Pose.   And a student with arthritis may get a chair and do some Chair Sun Salutations.  Let your students know there are no rules and no right or wrong.  Just let your hair down and unleash the child within.

Theme #4 | Mantra Chanting

Adding mantras to Sun Salutations is a whole lot of fun for the class.   It also adds a spiritual and meditative aspect to the practice.  The Sun Salutations Lesson Plan you downloaded in Step 1 has a Sun Salutations With Mantras Handout.   Or you can come up with your own mantra for each pose.   Or maybe you could even ask the class to come up with a mantra for each pose.  You could split the class up into groups of two and each pair has to come up with a mantra to share with the group.  The class then learns the mantras while performing the poses.   This is a great way to unleash creativity in the group and will turn into more of a “laughter yoga class” which is a lot of fun.

Step 3
Teach the Sanskrit

Here’s a great way of remembering Surya Namaskar by using the memory tricks of memory champions.

Imagine you’re teaching a class at your favourite venue.  You’re teaching Sun Salutations B.  All of a sudden a sewer(sounds like SURYA) opening up under the floorboards and the smell is terrible.  If that’s not enough an ass (sounds likeAS) eating nan bread (sounds like NAM) crashes through the door in car (sounds like KAR) and gets stuck in the sewer.

You can create your own bizarre and wacky story to remember Surya Namaskar.  The more bizarre you make it, the easier it is for your memory to recall it.   Another trick is to use all your senses.  Smell the sewer and nan bread.   See yourself at your yoga venue.  Hear the crash of the car.  The more connections you can make in your brain, the easier it is for your memory to recall it.

Step 4
Practice In Your Mind

Make sure you know this sequence so well that you could do it backwards.  That means practicing it during your home practice. Follow the sequence on the Sun Salutations Class Handout you downloaded in step 1.  You can either practice the sequence physically (on your mat) on in your mind.   I’ve found that practicing a sequence that I’m going to teach “in my mind” is great because it puts me in “teaching mode”.    Instead of turning the sequence into my own yoga practice, when I “practice in my mind”, I imagine lots of teaching scenarios.

For example…

I see myself walking up to students to give adjustments (especially the ones who have injuries).
I hear myself saying,  “Sun Salutations are amazing for awakening your entire body.”

Step 5
Teach The Benefits 

Standing Poses

• sprouted Feet |  feet sprout roots so you feel secure and grounded
• build body awareness
• help you find your center

Forward Bend & Halfway Lift

• elongate spine
• stretch hamstrings
• cleanse digestive system

Plank & Four-Limb Staff

• engage muscles in arms, shoulders, chest and abdomen

Upward-Facing Dog

• stretches upper body
• frees your breathing

Downward-Facing Dog

• works muscles in your entire body
• calms your nervous system

Step 6
Teach The Precautions

The main tip for students with injuries is to go slowly.

Tell your students to avoid over stretching.  Although it is good to allow your body to have a little stretch, over-stretching your body is counter productive.

Step 7
Teach The Sequence 

Go to step 1 and download the Sun Salutations Lesson Plan Template.  Print it out and place it in front of your mat.   Practice the sequence.  Or see step 4 (practice in your mind).   I usually print out the lesson plan for my evening class in the morning, fold it up and put in my back pocket.   Then throughout the day, I reach into my back pocket, unfold the lesson plan and practice “teaching” the sequence (teaching is very different to practicing – see step 4).   I learned this “teaching in the mind” from my days as a golf professional.   I was taught to play the golf course in my mind before a competition.   It worked like a charm.   And 99% of Olympians use “visualization” as part of their preparations.    So, if you haven’t “taught in my mind” before a class, give it go.   You may be surprised at how effective it is.

Sun Salutations Teaching Tips

• Build up to the sequence with  warm-up stretches
• Ask your students to smile during the practice
• Add a mantra chant & awareness on chakras for each position.
• Ask students to feel grateful for the life-giving sun.
• Start slow, go fast, finish slow.
• Don’t arch lower back when raising hands in Tadasana (mountain pose).
• Don’t tilt back too much when raising hands in Tadasana (mountain pose).
• In Uttanasana (forward bend) release the head completely.
• Press legs together in cobra.
• Use breath to float up when jumping up to Uttanasana (forward bend).
• Aim for a silent landing when jumping up to Uttanasana (forward bend).
• Challenge your advanced students to do 108 sequences at home.
• In forward fold drop nose towards knees (prevent neck strain).
• In downward facing dog bend knees to keep from rounding back.
• Go lightly until warmed up.
• Slight bend in knees before the step back into runner pose.
• Keep arms straight in cobra.
• Explain that Sun Salutations brings the mind to a calm, serene yogic state.
• To open the body, hold each pose for 10 breaths.
• Flow through at a pace of one inhalation or exhalation per pose.
• Ask students to add the sequence to their home yoga practice.
• Engage abdominal muscles on the exhalation in cobra.

Step 8
Teach A Bit Of Spice

Ask your students to use their tuition to come up with their own variations of Sun Salutation.   It’s one of the easiest sequences to “spice up”.

For example, the advanced students may want to make it a wee bit tougher by adding Chair Pose, Side Stretch Pose and raising a leg when in Downward Dog Pose.   And a student with arthritis may get a chair and do some Chair Sun Salutations.  Let your students know there are no rules and no right or wrong.  Just let your hair down and unleash the child within.

Step 9
Give Adjustments

If you see a student not performing one of the poses correctly, use it as chance to teach the class by adjusting her/him.

Downward Facing Dog Adjustments

Downward Dog Adjustment #1:  Leg Leverage
Ask the student to go into Downward Facing Dog.  Stand on the front of the mat and take your hand to the student’s sacrum (top of the hips) and apply a little pressure to help release weight onto the student’s back legs.

Downward Dog Adjustment #2: Shoulder Rotations
Ask the student to go into Downward Facing Dog.  Kneel on the front of the mat and take your hand to the middle of the student’s arms  (between shoulders and elbows) and rotate (the neck will release a little).   Click here for a video showing how to do this adjustment.

Downward Dog Adjustment #3: Perfect V
If the student is struggling to get the classical V shape, ask him/her to go into Downward Facing Dog.   Ask him/her to bend their knees a little.   Click here for a video showing how to do this adjustment.

If you enjoyed the “Sun Salutations Lesson Plan Template“,  here are some more yoga lesson plan templates for you.

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Sun Salutations A Lesson Plan Template
Surya Namaskar A

Free Sun Salutations A Lesson Plan Download

Planning a yoga lesson can take even experienced yoga teachers several hours.  That time is significantly reduced when using a Yoga Lesson Plan Software.   The Surya Namaskar A below is a lesson plan I created for my yoga classes in Mid Wales, UK.   It’s a great one to start your students off with because, well, because it’s the easiest one to do.   Once they’ve got good at Surya Namaskar A, I’ll teach them full Surya Namaskar and a couple of other versions (B and C) which are all included within  The Yoga Teacher Lesson Plan Kit.

Below is the Surya Namaskar A yoga lesson plan I created using the 15 Minute Yoga Lesson Planner Software…

Sun Salutations A Yoga Lesson Plan Template  | MS Word Version

Sun Salutations A Yoga Lesson Plan Template | ODT Version (If you don’t have MS Word or use a MAC, you can download a free open source software called Open Office.  You can open .ODT files when you download Open Office Software)

Sun Salutations A Yoga Lesson Plan Template | MAC version

Sun Salutations A Sequence | Surya Namaskar

20 Quick Tips For Teaching Sun Salutations

Build up to the sequence with  warm-up stretches

Ask your students to smile during the practice

Add a mantra chant & awareness on chakras for each position.

Ask students to feel grateful for the life-giving sun.

Start slow, go fast, finish slow.

Don’t arch lower back when raising hands in Tadasana (mountain pose).

Don’t tilt back too much when raising hands in Tadasana (mountain pose).

In Uttanasana (forward bend) release the head completely.

Press legs together in cobra.

Use breath to float up when jumping up to Uttanasana (forward bend).

Aim for a silent landing when jumping up to Uttanasana (forward bend).

Challenge your advanced students to do 108 sequences at home.

In forward fold drop nose towards knees (prevent neck strain).

In downward facing dog bend knees to keep from rounding back.

Go lightly until warmed up.

Slight bend in knees before the step back into runner pose.

Keep arms straight in cobra.

Explain that Sun Salutations brings the mind to a calm, serene yogic state.

To open the body, hold each pose for 10 breaths.

Flow through at a pace of one inhalation or exhalation per pose.

Ask students to add the sequence to their home yoga practice.

Engage abdominal muscles on the exhalation in cobra.

Benefits Of Sun Salutations

You  awaken your body.

You stretch pretty much every muscle in your body.

You get to know your body.

You warm up your muscles which perfectly prepares them for an active day

You become strong, powerful and confident.

You become centered and calm.

You reap the benefits instantly.

You can make adjustments that best suit your body (knees bent in Forward Bend, knees on floor in Chaturanga).

If you enjoyed the “Sun Salutations Lesson Plan Template“,  here are some more yoga lesson plan templates for you.

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10 Steps To Teach Dolphin Sequence
Includes Free Dolphin Yoga Lesson Plan 

Yoga lesson planning can become a royal pain in the backside if you don’t use some kind of system.   Below is the pre-filled yoga lesson plan, yoga class handouts and steps I took teaching the “dolphin theme” to my students in Mid Wales.    

* I created the lesson plan and sequence using the 15 Minute Yoga Lesson Planner.  

FREE DOWNLOADS

Downloads include: 

• Dolphin Yoga Lesson Plan  (created using the 15 Minute Yoga Lesson Planner)
• Dolphin Sequence Handout (created using the One Minute Sequence Planner)
• Dolphin Pose Class Handout (Just 1 of over 200 handouts available within the 15 Minute Yoga Lesson Planner)
• Dolphin Relaxation Handout (Just 1 of over 200 handouts available within the 15 Minute Yoga Lesson Planner)
• Dolphin Breath Handout (Just 1 of over 200 handouts available within the 15 Minute Yoga Lesson Planner)

You can download them below:   

Dolphin Yoga Lesson Plan | MS Word Version

Dolphin Yoga Lesson Plan | ODT Version (You’ll need Open Office)

Dolphin Yoga Lesson Plan| MAC version

HOW I TAUGHT MY YOGA CLASS USING THE DOLPHIN YOGA LESSON PLAN

* If you haven’t already downloaded the free dolphin yoga lesson plan (above), do it now.   Then follow along with the 10 steps below…

Step 1:  Create a sequence using the One Minute Sequence Planner 

I opened up the One Minute Sequence Planner which is included as a bonus within the 15 Minute Yoga Lesson Planner…

Step 1: Open the One Minute Sequence Planner

….and created a yoga sequence with “dolphin pose” as the star of the show (this is included in the free download above). 

Dolphin Yoga Sequence that I created using The One Minute Sequence Planner

Step 2:  Create a detailed lesson plan of the sequence using the 15 Minute Yoga Lesson Planner

Once I created the dolphin sequence, I opened up the 15 Minute Yoga Lesson Planner and created a detailed lesson plan of the dolphin sequence.  All I had to do was drag and drop the asanas from within the 15 Minute Yoga Lesson Planner into a lesson plan.  It only took 6 minutes.  

I’ll use that lesson plan and sequence for 6 weeks.  And I’ll do my utmost not to change a single thing during those 6 weeks.   I was trained through the British Wheel Of Yoga (BWY) who are the governing body of yoga in the UK .   The main BWY yoga lesson planning formula was to create a lesson plan and use it for 6 weeks, and repeat that process.  Some students would change up the lesson plan on a weekly basis, but they were generally either full time teachers or retired (and therefore could spend the extra hours crafting lesson plans each week).  When I first started out teaching, I used to burn the midnight oil to write a brand new lesson plan each week.  Within a year of teaching I discovered my students actually preferred sticking with “one lesson plan over 6 weeks”.   So, my formula is “One Lesson Plan Every 6 Weeks”.  But, you may opt for a different formula due to your personality.   Just remember that students by their very nature want to learn.  And how do you get a student, whether it’s a yoga student or math student, to learn? By repetition. Repetition. Repetition.   So, I recommend sticking with one lesson plan over 6 weeks (or longer).   

Step 3:  Spend one minute searching for the appropriate yoga class handouts 

I spent one minute searching for appropriate handouts to go with the dolphin theme.  

I found four of them:

• Dolphin Pose handout
• Dolphin Breath handout
• Dolphin Relaxation handout
• Dolphin Sequence

I didn’t have to edit anything.  All I had to do was print.  I have 20 students in this class.  So, I printed 22 copies of each handout (2 spare in case any unexpected newbie students arrive). 

* Within the 15 Minute Yoga Lesson Planner there are well over 200 yoga class handouts covering everything you could need for your classes including: asana handouts, asana sequence handouts, bolster handouts, chair yoga handouts, kids yoga handouts, laughter yoga handouts, mediation handouts, mudra handouts, partner yoga handouts, yoga philosophy handouts, pranayama handouts, pregnancy yoga handouts, relaxation handouts, therapy yoga handouts and warm up yoga handouts.  That means every yoga lesson plan you create will have an eye-catching, useful handout that you can give to your students.  This ability to print off pre-filled handouts that need zero editing makes the 15 Minute Yoga Lesson Planner an amazing resource for yoga teachers.    You can download a bunch of free yoga class handouts here.  

Step 4:  Prepare the room

For this class, I selected one of the yoga music tracks on my iPod and put it in the iPod speaker that the dance hall I use have available.  There are 23 royalty free yoga music tracks within the Yoga Teacher Lesson Plan Kit.  I always have chants, mantras or something soothing playing when students arrive.   I like the energy it gives the room and my students feel more at ease if there’s a bit of calming background music as they chat with the person next to them, practice a pose, sit or lie in Savasana. 

In this class I have several teachers who always like a bit of natter (chat) before class starts.  I tell my students that I always start the class at exactly 7 pm.  There are no exceptions.  So, they know that when the clock strikes 7 pm,  I turn the background music off and the class begins.  If there’s any nattering after 7 pm, I politely and with a bit of light humour say something like, “No more nattering.  You teachers should know better.”

Step 5:  Rapport Building

As each student arrives to class I give them their 3 handouts.  They know to put them in their  “Yoga Handouts Folder”.  I give all new students a folder to put my handouts in and ask them to always bring their folder to class.  This is an important point.  The Handouts Folder is a great way to help students with their “Home Yoga Practice”. 

Plus, I make sure to personalize the front of the folder with their name and my contact details.  That way if their friends see the folder and say, “What’s this?”  They will respond, “Oh that’s the folder my yoga teacher gave me.”   Then after they’ve taken a look through the handouts, they may think, “Wow. That looks great.  I’ll give that class a go.”   Within the Yoga Teacher Lesson Plan Kit there’s a download link for the cover I use for the folder.  It’s easy to personalize.  All you need to do is change the name on the cover with your student’s name in big, bold letters.  Having their own personalized folder will instantly make your students feel special and part of a “club”.   Also within the Yoga Teacher Lesson Plan Kit is a link to folders I use.   Make sure you get folders that have a clear, see through pouch on the front for you to insert the A4 cover. 

As the students arrive I personally give them their handouts.  This gives me an opportunity to chat with the student and build rapport.  I may say something general like, “How’s the body feeling?”  Or something more specific like, “Today we’re going to be practicing downward facing dogs.  Because of your left wrist injury I want you to practice dolphins instead.  I’ll then get on the floor and give him or her a quick demo of dolphin pose.   This personal touch ensures my students don’t get injured and feel they are getting personal atttention.  

Step 6:  Savasana or Child To start the class

I always start my classes with Savasana (sometimes Child Pose).  I do this for two reasons…

A) Starting classes with Savasana allows students to slow down mentally and physically.   

B)  Starting classes with Savasana is my sneaky way of talking through the yoga class theme while the students are relaxed and have their eyes closed.  This is the perfect state to gently absorb the “dolphin theme” information I give them.  Plus, I can cheat a bit and paraphrase from the “handouts” (e.g. handouts are wonderful teaching aids).   

Step 7:  Mention the “Dolphin Theme” as often as possible 

I find every opportunity to bring up the yoga class theme (become a dolphin) during the class, especially during the very beginning of the class when they are relaxing in Savasana or Child Pose.   Having a theme is what morphs my class from an average yoga class to something original and memorable.  

Here are some of the things I said to bring the yoga class theme to life….

“Allow yourself to have more fun.”

“Dolphins are known for their ability to have fun.”

“Dolphins are playful and filled with joy.”

“Dolphins are also nimble and strong because they spend so much time playing.”

“Allow yourself to become a dolphin and be aware of all the things to be joyous about in your life right now.  Joy is your birthright.  You don’t have to do something to deserve basking in joy.”

Step 8:  Teach the static poses

At the beginning of every 6 week course, one of the handouts I give my students is always a “sequence”.  Before we practice the sequence as a continuous flow, I get my students to practice them as Yin Yoga (also known as static yoga).    

The great thing about the 15 Minute Yoga Lesson Planner which is one of the yoga lesson planning resources within the Yoga Teacher Lesson Plan Kit is that you can create a plan within minutes and each asana (e.g. Boat Pose) includes absolutely every detail you need to teach the pose including:  

1. Teaching steps
2. Benefits
3. Stick figure
4. Link to a video tutorial of the pose
5. MAP section which stands for “modifications, alternatives and precautions”
6. Recommended  “preparation”, “follow up” and “counter poses” 

* Image below shows the 15 Minute Yoga Lesson Planner

Step 9:  Teach the flow sequence 

At the end of class #1 of 6,  I will demonstrate the poses they’ve just learned as a flowing sequence.  I usually demonstrate twice, then ask them to follow along with me.   I ask them to put the “Dolphin Sequence Handout” (which is within the lesson plan you’ve downloaded) on the front of their mats as an aid in case they forget the sequence. 

Teach the flow sequence

Step 10:  Observing and Adjusting

As my students practices the flow sequence, I always get off my mat and walk around the class observing.  When I see a student who needs an adjustment, I will talk them through the adjustment, or get on the floor next to them and demonstrate it.  If I think they would benefit from me physically adjusting them, I ask their permission to touch them (important if you’re a male teacher).  For the next 5 weeks we’ll follow the same routine: practice the individual asanas as static poses before practicing them as a sequence.  This way they get to practice yin and yang yoga in the same class and learn a sequence in an easy and unhurried way.  

Tips for adjusting Downward Facing Dog

That’s it.  

* If you’d like to start using a Yoga Lesson Planning Software, created by a fellow yoga teacher, take a quick peek at my Yoga Teacher Lesson Plan Kit.  

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