Be my Own Yoga Instructor

June 6, 2018 6:58 AM

I can't always make it to the yoga class at my gym but I feel immensely better when I do. I've managed to memorize the sun salutation sequence but the other flow sequences? I get lost without an instructor. Is there something like flash cards that show transitions in a logical sequence that I can use to memorize them?

The one instructor does a series I really like that starts in a lunge, goes through the warrior poses, ending in the warrior III or sometimes a half moon, I think? but 10 minutes after class, I've forgotten the order. So if there's a book or a written resource of some kind I could look at on the bus or n between classes to help me internalize the order of things and memorize the transitions, I would find it very helpful.

I little search engine work has found a couple places showing pictures of the various poses, but nothing offering sequences: "Start with Pose X. move to Pose Y, then to pose Z, take your rest pose and then repeat on the other side." I'm not too interested in videos and absolutely not interested in YouTube (it's a logistics issue having to do with space), but wow, wouldn't the audio of someone talking me through the transitions be awesome!

posted by crush to Health & Fitness (12 answers total)

There are audio versions of various yoga sessions so you don't even need to look anything, it's just like in class where you follow the teacher's instructions. Back in the stone ages, I had a CD set that had several different yoga flow sessions of varying lengths and intensities, but I don't know how it is done now that we've given up on physical media. (Alternatively you could just ask your teacher to write down her sequence for you.)
posted by soren_lorensen at 7:20 AM on June 6, 2018

The app Yoga Studio has built in sequences and calm instruction and no extra talking or setup. You can run it off your phone.
posted by xo at 7:27 AM on June 6, 2018 [3 favorites]

I like the Down Dog app and also Yoga with Adriene on YouTube!
posted by woodvine at 7:31 AM on June 6, 2018 [3 favorites]

Oops, I missed that you’re not interested in YouTube, sorry.
posted by woodvine at 7:32 AM on June 6, 2018

If you google "yoga primary series" you might find some visuals that could help you. Like this cheat sheet.
posted by ThatCanadianGirl at 7:41 AM on June 6, 2018 [1 favorite]

Ask your instructor if you can audio-record a class?
posted by bunderful at 7:45 AM on June 6, 2018

There are TONS of yoga flash card packs out there, but two things I have that sound like what you want are by Cyndi Lee.

Om Yoga Guide to Daily Practice

Om Yoga Flash Cards

You might also look and see if any local yoga studios have a class in "Transitioning" or "Sequencing." It might also be worthwhile to just get on the mat and start and see what feels natural as far as movement. There are a billion ways to move throughout the warrior poses, for example.
posted by pixiecrinkle at 7:59 AM on June 6, 2018

If you just want audio, there are a number of websites that will allow you to save MP3 or other audio formats from YouTube videos. It's a kind of grey area in terms of permissible use, and video presentations often rely on the visuals as guides in addition to the audio or narration, but from what I recall, Adriene of Yoga with Adriene does a decent job of talking about the transitions so you don't have to see the video to move along with her.
posted by filthy light thief at 8:59 AM on June 6, 2018

I've also used Yoga Studio and liked it a lot. I used it on my phone, or I would mirror to Apple TV.
posted by radioamy at 10:48 AM on June 6, 2018

The book Every Body Yoga by Jessamyn Stanley comes with several fully-illustrated sequences. It's not quite flash cards, but very easy to follow and has the bonus of more information if you want it.
posted by assenav at 12:11 PM on June 6, 2018

I have the down dog app and love it for this.
posted by medusa at 3:06 PM on June 7, 2018

Seconding (thirding> down dog app - you can turn the videos off and just have still images if you prefer.
posted by eloeth-starr at 11:53 PM on June 7, 2018