Spice up Your Sequencing: Flip It and Reverse It Vinyasa Flow

This is the first in a series of articles in which I share a variety of different ways to approach sequencing a yoga class or home practice.

A few years back, I was brainstorming some new class ideas with my friend and Yoga International producer Megan, and she said: “Hey, what if you taught a sequence, then taught all of the poses in the reverse order and called the class ‘Flip It and Reverse It’?” I wasn’t sure that this was actually possible, but if it gave me an excuse to pay homage to my favorite Missy Elliot song in a yoga class, I was willing to give it a try.

It took some trial and error, but this quickly became one of my go-tos for putting together a vinyasa class. I especially love to revisit this sequencing method if my classes or home practice starts to feel stale or I’m feeling otherwise uninspired. I love how teaching and moving in this way challenges my mind as well as my body and allows me to approach familiar, often seemingly “simple” poses from a fresh perspective. 

Whether you’re a yoga teacher looking for new ways to approach class sequencing or a yoga practitioner who wants to explore something different, I invite you to give it a try. Below I share a few helpful hints, plus a sample sequence, which you can use and adapt however you like! (Early 2000s playlist is optional.)

How to Approach This Method

Flip It and Reverse It in a Nutshell: After your warm-up, flow through a vinyasa sequence on both sides (right and left). Then see if you can do the entire sequence backward! The sequence can be as long or as short and as simple or complex as you like (though I recommend starting out simple!).

Benefits: This method helps to build focus and can prevent students from practicing on “autopilot.” It’s also a great way to offer a challenge without introducing super-acrobatic or otherwise “advanced” poses into the mix.

Tips:

• Plan your sequence carefully, and keep it simple to begin with. Pay particular attention to your transitions, making sure there’s an accessible way to reverse them!

• Because this type of sequencing is a bit of a brainteaser, it’s a good idea to move through a sequence a few times before reversing it, so you really get familiar with it. Then move through the “flipped and reversed” sequence a few times too.

• Teachers: If your sequence is on the longer side, teach just part of the sequence at first (perhaps holding the poses for a couple of breaths), then add on to it bit by bit (perhaps flowing through the familiar poses one breath per movement and holding the new poses for a little longer). Then flow through the entire sequence. When you’re ready to reverse it, break down the reversed sequence in the same manner. 

Flip It and Reverse It Sample Sequence

Opening and Warm-Up

For this particular sequence, I like to begin in mountain pose, taking a few moments to connect with my breath. From there, I move into a standing forward bend, a downward facing dog, and a few rounds of sun salutations (perhaps one sun A and one sun B). You might choose a longer or a shorter warm-up depending on what you (or your students) need and have time for.

The Flow 

Hold poses for about five breaths the first round, then move through the flow two to three times with one breath per movement.

• Begin in chair pose

• Fold forward into a standing forward bend

• Step or jump to downward facing dog (I like to jump back to down dog and land with my knees bent)

• From there, move into "scorpion dog" on the right with the option to “flip the dog” into wild thing

• If you flipped your dog, return your right hand to the floor, then squeeze your right knee into your chest

• Step forward into high lunge on the right

• Open up into goddess pose facing the long edge of the mat

• Turn toward the back of the mat for high lunge on the left

• Transition to warrior III on the left

• Step back to high lunge on the left

• Transition to warrior II on the left

• Return to goddess pose

• Return to high lunge on the right

• Step forward into chair pose

Switch sides.

Reverse It!

Hold poses for about five breaths the first round, then move through the flow two to three times with one breath per movement.

• Begin in chair pose

• Shift weight on to your right foot and step your left foot back for high lunge on the right

• Open up into goddess pose

• Transition to warrior II on the left

• Turn toward the back of the mat for high lunge on the left

• Transition to warrior III on the left

• Step back to high lunge on the left

• Return to goddess pose

• Return to high lunge on the right

• Bring your hands to the floor, and squeeze your right knee into your chest

• Transition to "scorpion dog," option to take it into flip dog/wild thing

• If you chose wild thing, return your right hand to the floor, then lower your right foot to the floor to come into downward facing dog

• Step or jump forward to standing forward bend

• Rise up to chair pose

Switch sides.

Cooldown

I like to cool down with a long, luxurious pigeon pose on each side, but if pigeon isn’t your thing, you might enjoy another outer-hip and thigh stretch, such as fire log, supine figure four, or cow face pose after all of the standing poses you just did.

Add on a few more finishing poses if you like (such as supine twists, knees to chest, and/or happy baby) and then linger for a while in your favorite version of savasana.

Photo credit: Kyle Rebar