Time Management for Yoga Instructors

February 8, 2018February 12, 2018Autumn Adams

Hey yogis and yoginis,

I know this blog post is focusing on time management for yoga instructors, but these tips will be helpful for anyone who owns a small business, takes appointments, or runs a busy household.

I’m writing this post after going through a year long period of burnout, where I got less done than I should have/could have, mismanaged my time, wasn’t focused, and was struggling in my marriage and my business. I was ready to throw in the towel… and then I just kept sliding down that slippery slope. I needed an energetic shift and I needed it badly ASAP!

As I reflect back on 2017 I can’t help but think about this Paolo Coehlo quote, “Discipline and freedom are not mutually exclusive but mutually dependent because otherwise, you’d sink into chaos.” Chaos was my middle name.

I’ve finally made it out the other side! Hallelujah! I’ve been spending the past month reprioritizing, saying exactly what I need and taking charge of not only my time, but my own wellbeing. I’ve given myself more structure, which has allowed for more freedom.

Here are the time management techniques and apps that I’ve used to take control of my life and truly begin to thrive again.

Time Management for Yoga Instructors

1. Establish routines.

Your brain loves routines. Routines become habit. They become automated. Remember learning about samskaras? Not all samskaras are bad, in fact many are what keep us alive and healthy. Establish a morning wake-up routine and a routine for going to bed. Eventually we want all of these time management tips to be automated.

2. Stack your classes or appointments.

We’ve all had those days when classes, appointments, and one-on-ones line up poorly and you feel like you can’t get anything done. There are a couple of techniques you can use here. The first technique, schedule your heavy teaching days Monday-Wednesday and leave Thursday and Friday for business tasks. The second technique, schedule your classes back-to-back each day. For example, teach Monday, Wednesday and Friday 9am to 1pm and leave 2pm to 5pm to tackle business tasks.

For me, I like to stack my classes in the afternoon/evening because I’m more creative and inspired in the morning. It’s a great time for me to blog and get stuff done! If you’re struggling to fit in your own yoga practice attend the class right after your class or use the empty studio to practice on your own. You’re already there and you’re already warmed up.

3. Block your time.

This tip for time management adds on to tip number two. I advise you to login to Google Calendar and create a new calendar called “Ideal Schedule” and block out your time. Remember to establish routine, so try to keep the days similar… this will make life easier for you because you will know exactly what to expect. Once you know what your ideal schedule looks like begin shifting your classes and commitments, so they align with a schedule you love.

4. Prioritize your tasks.

If you’re a master of the “to-do” list like me, we’re going to switch it up. Yes, you can still have your beloved to-do list, but now it’s going to be prioritized. Number those babies. Prioritizing your tasks is one of the most important tips when it comes to time management for yoga instructors and pretty much any working professional. When you’re prioritizing tasks take into consideration deadlines, the time it’s going to take to complete the task, whether it’s necessary, and whether it makes you money. Also, ask yourself if the task can be automated (especially if it’s a repetitive task).

5. Batch tasks.

Every time you switch gears it takes 11-30 minutes to get back into the groove. It’s very important that you batch your tasks. You don’t need to create a new yoga playlist each week, instead take one day (one creative block) and create them all for the month. Your mind, your body, your energy all get in the zone and you’ll end up creating awesome playlists… instead of scrambling to create a new one each week. Don’t have time to create playlists? Borrow them. Get yourself a Spotify premium account and follow other teachers who have playlists you like.

Instead of coming up with your social media content daily, batch it. Spend one creativity block creating your posts for the next two weeks or month. Create docs with all of your hashtags, common quotes, links etc. and use them. Do all of your advertising prep at the same time. All your writing at the same time. All your emails at the same time.

Learning to batch my tasks was one of the most valuable time management tools I learned this year.

6. Schedule breaks/buffers.

I love to over schedule myself… I don’t recommend it. So here is a chance for you to do as I say, not as I do. Okay, this is actually something I’m working hard on right now. Schedule breaks. Go walk your dog, do a couple of yoga poses, read a passage from an inspiring book. Yes, you do have time. I promise. Work less, to work smarter.

7. Schedule your practice/meditation/exercise.

You are an entrepreneur. And life as an entrepreneur gets crazy, and sometimes you end up going down a rabbit hole you don’t know how to get out of. Yoga, meditation, exercise…. that’s your ladder. Do it. Schedule it or it won’t happen. Some of your best inspiration will come while walking your dogs, resting in a yoga pose, or during that post workout glow. Hard truth: you cannot serve your community if you’re not taking care of yourself!

8. Set achievable, measurable goals and break them down into “bite size” pieces.

Gamify your progress. Use apps that track your goal progress. It might sound silly but when a little unicorn with some sparkles floats across your screen because you’ve achieved a task it’s awesome.

9. Say no to classes/events that actually cost your business.

Could your time be spent better working on something else? This is a hard lesson. When you’re first starting out and you don’t have much of a following say yes. Say yes to every opportunity to teach. Once you’re established, stop it. Seriously. You have an immense amount of value to share with the world. Before you commit to an event, get real and ask yourself if this engagement actually benefits you. And definitely don’t give up a day off if the class/event doesn’t meet your specific parameters. Your time is valuable, this is a lesson in healthy boundaries.

10. Class theme-ing and planning.

Okay yoga instructors, are you still planning individual classes with every pose memorized or noted? Can I ask you to stop doing this? You’re making teaching yoga harder than it needs to be. Don’t make life harder. Have your theme, have your peak pose(s), and have your playlist and show up and be present. What do your student’s need most?

I taught a class this morning focusing on lengthening the side body with some beautiful side body postures… all the students (except one) were knew to me because I was subbing. I did chat with most of the students before class to figure out what was going on in their body/life. A gal that has been doing a year of physical therapy for her lower back and hips was in class and she commented afterward about loving the class and being able to check off five of her daily physical therapy exercises. Lesson: it is more important to be knowledgable (always learning) and present than it is to plan a class from beginning to end.

11. Do not overload yourself with tasks and projects.

Have only 1-2 (no more than 3). I’m guilty of this. Likely, if you’re reading this you’re guilty too. I have so many dreams and plans, this is one of the hardest things for me as far as time management as a yoga instructor. I now limit myself to one or two big projects and one little project. What happens when we overload ourselves? We end up suffering. We feel like we’re not getting enough done. No matter how big or small your tasks are, break them down into small achievable to dos.

12. Minimize distractions.

Create a sacred space for work to happen. No pets, no kids and no social media. If it’s possible for your schedule, get your most important work done when you’re distraction free. The kids are at school. The dogs have been walked and fed. And then turn off your social media notifications or use an app that limits your social media time. Skip the scrolling. Use social media for business and don’t get sucked into the endless stream of videos, “news”, and political posts. Not worth it… and really, do these posts add value to your life? Be honest.

13. Schedule “email time” and don’t respond to emails outside this time.

I have been a chronic inbox checker. Out of class… check email. Bored… check email. Waiting in line… check email. Stopped at a red light… check email. Limiting my ability to check email has saved my sanity and honestly I feel so much happier not doing it ALL DAY LONG. And while you’re responding to emails, delete all the garbage… or even better: UNSUBSCRIBE.

14. Declutter & get organized.

Clutter = time wasted looking for things. I quarterly purge things. I love getting rid of things. Over many months spent traveling abroad I’ve learned to decipher what I need from what I don’t need. Clean out your closet and dresser. Donate what can be donated and toss out the rest. Do you need thirty pairs of underwear? Probably not. Do you need thirty pairs of yoga pants? Even if you’re teaching 15+ classes a week the answer is no.

Organize your computer files, your bookmarks, your playlists, your bookshelves, your closet. Clear your work space. Put seasonal items in storage. Unsubscribe from newsletters you’re not currently reading. If you don’t read it when it shows up in your inbox, chances are you will never read it.

15. Delegate.

The tasks that take you A LOT of time to finish, should be delegated to someone else. Hire a cleaner for your house. Ask your partner to take over dinner “x” numbers of nights a week. Use a grocery delivery service or similar. Have pet food delivered to your house. Hire a virtual assistant to help with social media, blogging, etc.

16. Plan ahead.

If you’re working on big projects and you know you have big deadlines or events coming up, plan for it. Start working on them early. Delegate tasks when it’s near. Ask for help.

17. Find out where you’re wasting time.

Rewriting the same emails? Creating playlists? I’ve known for years that I’ve needed to write standard form emails that address common concerns from students and clients and for the longest time I didn’t realize exactly how much time I was wasting writing these emails individually. No more. Repetitive tasks are being automated, so I have more time to spend with my family and friends. If you’re not sure where you’re wasting time, use a time tracking app. You will quickly find out what’s wasting your time, whether it’s social media, distractions, responding to emails throughout the day, etc.

18. Don’t get hung up on unimportant details.

If it’s not important, don’t waste your time and energy on it. Not every task/detail is important. Work on figuring our what is most important to your success and focus your time and energy on that.

19. Form new habits.

Yes, this means change. Change is tough for many of us. Change pushes us out of the comfort of our usual day to day routines. Now is the time to develop new time management habits that serve your wellbeing. Set healthy boundaries. Rework your schedule (that might mean giving up a class or two). Wake up on the first alarm. Get your exercise or yoga in before your first work commitment. Drink 8 oz. of warm water in the morning. Get rid of old habits + automate new habits = success.

20. Automate.

I’ve mentioned automation a few times. It is so important to automate repetitive tasks and streamline your work flow. This is a HUGE time saver!

21. Schedule exercise.

Yes, exercise has already been included. Do it. No excuses. Schedule it. Make it happen.

22. Eat simple, healthy meals with minimal prep time.

Plan your meals. If you know you have to teach late, plan an easy meal. Don’t tempt yourself to eat junk food. Feed yourself nourishing meals with simple ingredients. I love to cook, so at least once or twice a week I try out a new, elaborate recipe for dinner. It’s fun for me and not a chore because 1) I love it and 2) all the other meals I’ve prepared have been easy.

Also, this is an opportunity to remind you to use convenience services. Fred Meyers/Krogers has a program called clicklist and they only charge $5 to do your grocery shopping for you. You choose the time to pick it up and voila! It’s ready for you at that time. Numerous cities have organic veggie delivery. Blue Apron might be another easy option for you.

23. Commit to your tasks.

Don’t dilly dally. Commit. Get it done. Ask for help when you need it.

24. Use the tools available to you.

There are so many tools that can help with project management and time management as a yoga instructor. Many of these tools I didn’t even know existed until I started speaking with professionals in other industries. Why we don’t learn these skills in YTT is beyond me.

Project Management: Asana
Calendar: Google Calendar
Automated social media posts: Hootsuite, MeetEdgar, or Buffer.
Email: Mailchimp
Time tracking: Focus Booster and RescueTime
Goals: TimePlanner, Coach.me, Goals On Track & Google Goals
Playlists: Spotify
Email Templates: Google Doc (just copy and paste into your emails
Your cellphone: Turn off notifications for social media apps
Notes and To-Do Lists: Google Keep

Pick a handful of these techniques and tips to master now and as you get more confident in your time management as a yoga instructor add a few new techniques. Eventually, they will become automated and you won’t even have to think about it anymore. Life will be more streamlined, which means more time for the important things that bring you joy.

Anything I missed? Comment below with your favorite time management apps and tips.

Love and Light,

Autumn

The Dos and Don’ts to Grow Your Instagram Following With Hashtags

December 14, 2017December 14, 2017Autumn Adams

When I meet with yoga instructors to discuss their branding or marketing strategy on social media I see the same mistakes again and again. I’ve decided to share what I’ve learned over the years, so you and other yoga instructors can quickly learn how to grow your Instagram following without wasting valuable time like I did.

1. If you don’t use hashtags, start now.

One thing I have learned over the years is the importance of using the tools Instagram gives you. One of the most important tools to use on Instagram is the hashtag “#”, or “pound sign” if you’re old school. Hashtags sort and group like images and make Instagram images searchable. Your yoga students are likely using these hashtags to look up inspiration for their own practices, so it’s in your best interest to be there!

I see talented instructors failing to use hashtags on Instagram all the time. If you aren’t using hashtags your images will only be seen by your followers, people directly searching for you or by people snooping your feed. This isn’t good if you’re trying to grow your following, especially if you’re already putting a lot of time and effort into creating quality content.

2. Choose your hashtags wisely.

Don’t use a bunch of random hashtags. Each hashtag you choose should be intentional. Also, check to make sure the hashtag you’re using is still active. No sense in using a hashtag that no one is using. Instagram has also been known to shut down hashtags that are overused or misused.

Some unexpected hashtags Instagram has shut down or restricted are: #goddess, #instagirl, #killingit, #shesquats, #booty, #curvy, #publicrelations, #stopdropandyoga, #sunbathing, #woman, #womancrushwednesday, #women, #cheeky, #desk, #everybodyisbeautiful, #bikinibody, #bombshell, #adulting, #happythanksgiving, #newyears, #newyearsday, #freethenipple, #girlsofinstagram, #instabody, #instababe, #loseweight #popular, #thinspiration, #thinspo, and #wtf. Just don’t use these or any other more scandalous #hashtags and you’ll be fine.

What hashtags should you be using as a yoga instructor? Here is a curated list of just over 100 popular hashtags specifically for yoga instructors and yogis.

3. Don’t be spammy.

You will not grow your Instagram following by spamming on Instagram. Don’t post to the same hashtag group in back-to-back posts or multiple times a day. If you must post multiple images in a short amount of time from a specific event, use Instagram’s slideshow feature, so you’re not filling your followers feeds with your pics… Do not spam, period!

4. Don’t abuse your hashtags.

Don’t stuff your Instagram captions with hashtags. If you use hashtags every other word in your Instagram caption it is difficult to read and appears spammy. Here is an example of what I mean:

I’m so #excited! I went to a #yogaworkshop with #dylanwerner in #Bali and I can #finally get into #handstand on my own. #Practiceandalliscoming #yogalife

Instead try:

I’m so excited. I went to a workshop with Dylan Werner in Bali and I can finally hold handstand on my own! Thanks @dylanwerneryoga!

#yogaworkshop #handstand #practiceandalliscoming #yogalife

This is a mistake I see commonly with yoga instructors that are new to Instagram and are just learning to use hashtags. Keeping your captions clean, uncluttered and easy to read should be part of your strategy to grow your Instagram following.

5. Grow your Instagram following by engaging with hashtag users.

Like and comment on the most recent posts in the hashtags you are using. If you catch someone while they are still online, and your comments are authentic they will check out your profile. If your profile resonates with them then they will likely like, comment and follow you too.

Like I said before, make sure your comments are authentic and not just a ton of emojis or generic comments like “Cool”, “Love it”, etc. Use generic comments minimally. Pro tip: Comment on what they say in their caption, not just the image. It shows genuine interest.

6. Store hashtags in a note app or in Google Keep

Save yourself time and keep your hashtag groups organized in a notes app. I like to use Google Keep personally, but use whatever works best for you. Once you have your hashtags stored in a notes app you can simply copy and paste them into the first comment. I like to have 5 dots, one on each line, before my hashtags start. By using the dots I can hide my hashtags and it doesn’t look spammy or desperate.

7. Have two to three sets of Instagram hashtags.

Grow your Instagram following by creating two to three sets of Instagram hashtags for each type of post. For example, if you mostly post yoga asana pics create two groups of hashtags. With two sets of hashtags you won’t burn out or spam your hashtags and you won’t be competing with yourself for featured posts.

If you also post delicious vegan food create one or two hashtag groups for this topic. If you post travel pics, create one or two hashtag groups for this post type too. And then don’t use the same hashtag group in back to back posts (unless they’re a day or two apart).

8. Use hashtags with many posts and fewer posts.

Don’t just use the most popular hashtags. Use a variety of hashtags. If you only use the most popular hashtags you risk your images getting buried. If you also use smaller active (and more niche) hashtags you will be more likely to rank in the top nine and trend for that hashtag. You want this! It means more eyes are on you!

9. Keep it relevant: 2-3 topics.

This is just a general rule of thumb. Once you’ve decided on your brand image and what’s important to you and your ideal client/student stick with two or three relevant topics. If you’re a studio you could focus on your yoga community (both instructors and students), events and inspirational quotes. If you’re a traveling yoga instructor you could post yoga pics, healthy food, and adventure pics. These are just ideas. You do you.

10. Create a brand hashtag.

For example, if your business name is Ambuja Yoga your hashtag could be #ambujayoga. If people are snapping pics at your events, ask them to use your hashtag and ask them to tag you in the pic. You can even offer to repost/regram their pic to increase their exposure… it’s a win-win!

You may also want to create an event hashtag. This is a fun way your students can share pics and connect with one another.

Still have questions about using hashtags to grow your Instagram following? Reach out via my contact form. I’m happy to help.

100 of the Best Instagram Hashtags for Yoga Instructors in 2018

December 13, 2017October 18, 2018Autumn Adams

Instagram is one of the best ways yoga instructors can reach their current and future students. The social media platform lends itself well to the physical practice of yoga and provides a platform for yoga instructors to share their own personal growth, upcoming events and more. But how do you reach your yoga students on Instagram? One way to reach your students and increase your presence is through hashtags. I’ve curated a list of 100+ best hashtags for yoga instructors for 2018.

I scoured the most popular yoga Instagram accounts to find out what hashtags the top yoga influencers are using and pulled out the most relevant Instagram hashtags for yoga instructors and yogis.

I recommend using 20-30 hashtags per Instagram post. Use five that are specific to your post and the remaining 15-25 should be a set group of hashtags that you are active and engaged on.

Still not sure how to use hashtags to build your following and grow your brand? Read my post Grow Your Instagram Following With Hashtags. Here we will talk hashtag strategy and best practice. Tips for steady growth and more.

*Yoga Hashtags Updated October 2018*

#acro
#acroyoga
#armbalance
#armbalanceaddict
#asana
#asanajunkie
#ashtanga
#balance
#beachyoga
#beagoddess
#beginneryoga
#bhakti
#blessed
#bliss
#bodypositive
#bodypositivity
#crazysexyyoga
#devotion
#energy
#feeltheyogahigh
#fitfam
#fitmomsofig
#fitness
#fitspo
#fityogi
#flexible
#flexibility
#handstands
#healthyyogi
#healthybody
#healthylifestyle
#igyoga
#igyogafam
#igyogacommunity
#instayoga
#inspired
#inversion
#inversionjunkie
#learnyoga
#namaste
#namaslay
#namastayinbed
#meditation
#mensyoga
#mindbodygram
#motivation
#morningpractice
#movement
#myyogajourney
#myyogalife
#perfectlyimperfect
#practiceandalliscoming
#practicedaily
#practicemakesprogress
#practiceyoga
#selflove
#spreadtheyogalove
#strongyogi
#strength
#surrender
#thisisyoga
#transformationtuesday
#travellingyogi
#travellingyogini
#worldofyoga
#vinyasa
#vinyasayoga
#wanderlust
#yoga4growth
#yogaaddict
#yogachallenge
#yogaclass
#yogadaily
#yogaeveryday
#yogaeverywhere
#yogaeverydamnday
#yogafail
#yogafeature
#yogafit
#yogaflow
#yogaforeverybody
#yogaforeveryone
#yogaforlife
#yogaformen
#yogafun
#yogajournal
#yogajourney
#yogagirl
#yogagoals
#yogagram
#yogainspiration
#yogaislife
#yogalife
#yogalifestyle
#yogalooksgood
#yogalove
#yogalover
#yogamom
#yogaonline
#yogaoutdoors
#yogapants
#yogapose
#yogaphotography
#yogapractice
#yogaprogress
#yogarebelution
#yogaretreat
#yogastudent
#yogateacher
#yogatutorial
#yogavibes
#yogavideo
#yogini
#yogi
#(what you’re wearing)
#(location)
#(nameofpose)

Alignment Tips For Parsva Bakasana

May 9, 2017May 18, 2017Autumn Adams

Side Crow Pose (Parsva Bakasana)

Side crow pose was my first arm balance pose. I first learned the “easy” version and honestly didn’t know there was another version for many years. I was pretty content with the version of side crow I had already learned and wasn’t much interested in learning another version. But I began seeing other yogis linking arm balances together using parsva bakasana and eka pada koundinyasa I as transition poses and my curiosity eventually piqued. I now teach side crow pose with two options depending on the students in class.

Alignment Tips For Teaching Side Crow or Parsva Bakasana

From revolved chair pose, sit hips onto heels and bring hands to side of the mat
Place hands shoulder width distance and spread the fingers wide
Engage hasta bandha– fingertips press down into the mat, index finger and thumb press down into mat and lift through the arch of the hand
Think “chaturanga arms” as the elbows bend and bring the outside of the thigh closest to the arms on to the tricep of the front arm.
If possible, keep the hips lifted off of the back arm. This option will be more challenging, but it’s the correct posture. If side crow pose is new to you try the posture with the back hip on the back arm.
Gaze forward and lift your feet up off the ground
Find your balance here and breathe
If the posture feels steady play with leg variations like transitioning into eka pada koundinyasana I.

Remember there are two options for teaching side crow.

For beginners teach side crow with the back hip on the tricep of the back arm. They will feel more steady. As the student builds strength and becomes comfortable in this version of the posture encourage them to try the second option.

For the second option of side crow the hip is lifted off of the back arm, so only the thigh is in contact with the front arm. This option is more challenging, but rewarding and empowering!

Side crow pose for beginners. (Parsva Bakasana)

Teach Side Crow With Modifications

Encourage students to bring their head down to a block and learn the muscular engagement to lift the legs.
For students whose elbows wing out to the side use a yoga strap to secure their arms to shoulder width distance. Slide the loop of the strap just above their elbows.

Teach Side Crow with Props

Use a blanket, bolster, or block underneath their face if they are worried about falling on a hard floor.
Place a block under their face to support the head, so they can focus on lifting their feet up.
Use a strap around their upper arms to secure the elbows above the wrists. Some students have a tendency to allow their elbows to swing out to the side or collapse inward. When the joints are stacked improperly and the weight of the body is distributed unevenly their is a risk of injury.
Use a block in the set up. Have them start with both feet on a block as they twist to the side and set up for side crow. This way their feet will almost be in position for side crow and they can focus on the arms and upper body.

Preparatory Poses for Side Crow

Simple Supine Twist
Matsyendrasana
Chair Pose
Revolved Chair Pose
Crow Pose
Chaturanga Dandasana
Boat Pose
Agni Sara & Nauli
Revolved Triangle
Revolved Half Moon
Revolved Lunge

Contraindications:

Glaucoma
Wrist injury

How to Teach Warrior Three

May 3, 2017August 20, 2019Autumn Adams

Warrior Three Teaching Tutorial

Virabhadrasana III or warrior three in English is a strong posture that builds focus and concentration while strengthening the entire body. In this yoga teaching tutorial you will learn to teach warrior three confidently and effectively with these help helpful tips.

Warrior three has many benefits. Make sure to share the benefits of the posture when you teach warrior three. Sharing the benefits will help your students discover the purpose of the posture and the focus needed to execute it.

The posture builds strength throughout the backside of the body, especially in the ankles, calves, hamstrings, glutes, back and shoulders. It also tones and strengthens the abdomen, ignites our inner fire and improves our concentration and focus. Your students may even find they feel invigorated and energized after practicing warrior three. Sweet!

Warrior Three Alignment Tips

Remember to start with the foundation of the posture. For warrior three the foundation is the foot of the standing leg.
In virabhadrasana III the toes of the standing leg foot should be spread wide. Think of distributing weight evenly throughout the entire sole of the foot (all four corners).
When standing in warrior three the extended leg is straight back from the hip and the extended leg stretches long.
The foot of the extended leg is flexed and the toes point straight down toward floor the floor or the foot is pointed strongly.
There is one long line from the heel of the extended leg out through crown of the head. Aside from the standing leg the body is parallel to the floor.
Make sure that the hips are level with one another. It is very common for the hip of the extended leg to want to lift up.
In warrior three the navel draws in and up to support the lower back (think mula bandha and uddiyana bandha).
To bring more stability to the posture draw the lower ribs in toward one another instead of allowing them to flare out and the back to arch.
Arms extended long overhead with biceps by ears.
Use a focal point or drishti for your eyes.

Warrior Three Modifications

Finding balance in warrior three can be a challenge for many. For students struggling to find steadiness in virabhadrasana three here are three modifications to help them find their balance and build strength in the stabilizing muscles necessary for steadiness and ease. Yoga Journal provides a helpful article about Warrior Three for beginners and advanced practitioners alike.

Bring a chair just beyond the top of your students yoga mat. Have the back of the chair facing your student. When the student comes into the posture they will hold onto the back of the chair with their hands. Overtime, increase the amount of time they hold the posture. Make sure to switch sides. If there is no chair available use the wall or a sturdy countertop.
Another modification for warrior three is to offer two blocks that they can use underneath their fingertips. Place the blocks shoulder width distance at the top of your student’s mat. Have them use the blocks for balance as they find the alignment through the torso, hips and legs.
Some students may need to stay upright in warrior three to work on balancing on one leg. Have students that need to remain upright stand in the center of their mat. As they inhale have them take the arms overhead. On their exhale have them extend one leg straight back behind them and keep the toes on the mat. When they feel steady they can begin to lift the back foot and lower the torso to parallel with the floor. These students may also benefit from using a chair, block or wall for stability for the upper body as well.

Warrior Three Variations

One of my favorite warrior three variations is interlacing the fingers behind hips and drawing the palms of the hands toward one another.
If students have tight shoulders or shoulder strain/pain teach warrior three with hands at heart center.
Another arm variation for virabhadrasana three is airplane pose. In airplane pose the arms are extended back and out to the side with the palms turned down toward the floor.

Props for Warrior Three

Use the wall for warrior three
Press hands into the wall
Press the foot of the extended leg against the wall
Use blocks for strength and stability in virabhadrasana three
Block(s) under hands for stability
Block between the palms of the hands with arms extended overhead. Have students squeeze the palms of their hands into the block to strengthen arms, shoulders and upper back.

Preparatory Poses for Warrior 3

The following postures will help your students find stability, strength and ease in warrior three. Before you teach warrior three make sure to offer a mix of postures to bring both stability and mobility to the muscle groups and joints used in virabhadrasana.

Table top pose/ Tiger pose (stability)
Low Lunge (mobility in hip flexors)
Ardha Hanumanasana/Half Splits (flexibility for the hamstrings)
Locust (strengthens the back body)
Crescent Lunge (strengthens the legs and tones the core)
Pyramid Pose (opens the hamstrings)
Warrior 1 (strengthens the legs)
Tree Pose (balance and focus)

Vinyasa Yoga Sequencing to Teach Warrior Three | Four Fun Warrior Three Sequences

Crescent lunge, warrior three, standing splits, forward fold
Warrior 1 with hands bound behind hips to Warrior 3 hands still bound, release the bind and swing arms forward in Warrior three, return to warrior 1
Warrior 1/Crescent Lunge to Warrior 3 to Garudasana/Eagle Pose, hinge from hips elbows to meet knees, lift two inches and come back to warrior 3
Teach Warrior 3 to Dancer Pose to Warrior 3 to Standing Splits to Handstand to Standing Splits