Step-by-Step Guide to Integrating Transitions Between Yoga Poses

Mary Ma
6 days ago
2 min read

Adding transitions between poses doesn’t mean rushing through your class or turning everything into a flow. It’s about creating intentional movement that supports your students in moving safely, mindfully, and with a sense of continuity.

Here’s how to get started:

Step 1: Identify Your Entry and Exit Poses

Every transition happens between two postures—so start by looking at:

What pose you’re transitioning out of
What pose you’re moving into next

Understanding the mechanics, orientation (supine, seated, standing), and muscular demands of each shape will guide your options for linking them.

Example: If you're transitioning from Warrior II to Half Moon, you’ll need a movement pathway that shifts weight, balances, and opens space.

Step 2: Consider the Purpose of the Transition

Ask yourself:

Am I linking for fluidity?
Am I offering a functional movement (e.g., a step, roll, or shift)?
Do I want to offer rest, activation, or momentum?

Not every sequence needs dramatic movement. Transitions can be simple—like grounding through hands before stepping forward—or creative, like integrating a sway or spiral to get there.

Step 3: Break It Down Into Micro-Movements

Think about the individual parts of the transition:

Where are the hands and feet going?
Where does the breath lead?
Is the student moving through neutral, or are they flowing through a mini-pose (e.g., Forward Fold, Tabletop, Plank)?

If a transition feels jarring or awkward, it might need a moment of stillness, a preparatory step, or a cue to guide alignment.

Step 4: Cue Transitions Intentionally

Your cues should:

Acknowledge the current posture
Guide the student into the transition clearly
Prepare them for what’s coming next

Example:“From Warrior II, begin to shift your weight forward. Float your back leg as you reach your front hand forward—coming into Half Moon.”

Avoid rushing. The more intentional the cue, the more easeful the transition will feel.

Step 5: Practice & Adjust

Try your transitions out loud as you plan your sequence—or better yet, move through them yourself. Notice:

Where your breath naturally wants to go
What feels intuitive
Where you might need to pause, soften, or reorient

If you’re recording classes, transitions are also a great way to keep energy consistent and students engaged even without live feedback.

Final Thought from Brain Cradle

Transitions are not just links between poses—they're part of the practice. They teach presence, control, and adaptability. Whether you keep them simple or make them signature, the key is to move with intention and teach with clarity.

Want help developing your teaching voice or sequencing with confidence? Brain Cradle offers customizable training manuals, Yoga Alliance support, and resources for new and seasoned yoga professionals.