Sage Rountree's Blog, page 4

Split Squat Yoga Flow: Complete Hands-Free Sequence for Teachers (and Students)

Challenge Your Students Without Challenging Their Wrists

Are you looking for a dynamic yoga sequence that gives students a full-body workout without putting pressure on their wrists? This hands-free flow delivers exactly that while incorporating fundamental movement patterns every yoga teacher should know.

This complete sequence systematically moves through all six moves of the spine—flexion, extension, side bending left and right, and twisting left and right—while targeting the four lines of the hip. What makes it unique is the intentional use of both short and long sides of the mat, creating spatial awareness and challenging balance in new ways.

Why Hands-Free Flows Matter

Many students struggle with wrist pain or simply want variety beyond traditional sun salutations. This sequence offers:

Complete spinal mobility without wrist pressureHip strengthening and flexibility in all planes of movementBalance and coordination challengesFresh perspective on familiar posesThe S.E.R.V.E. Method in Action

This video demonstrates my S.E.R.V.E. teaching methodology:

Structure: The sequence is pre-designed to move you through all planes of motionExperience: You get a chance to practice it as a student firstRepeat: Teach it to your classesVary: Modify intentionally for different needsEvolve: Grow your teaching skills through practice

Whether you’re a new teacher looking to expand your repertoire or an experienced instructor seeking fresh inspiration, this hands-free flow offers practical tools you can implement immediately.

This flow is featured in the recipe of the month for June inside Mastering the Art of Yoga Sequencing: A Mentorship Membership. Join today to get immediate access to a full recipe box so you always know just what nourishing movement to serve your students in every class!

Enroll in MMM to plan wonderful lessons

How to Prepare for a Private Yoga Lesson (Without Feeling Nervous or Overwhelmed)

If you’re a yoga teacher, there’s a good chance you’ve been asked—or will be asked—to teach a private yoga session. And if your first instinct is to feel nervous, overwhelmed, or unsure how to prepare, you are absolutely not alone.

Even after over a decade of teaching private yoga to high-profile clients, I still occasionally feel that same flutter of doubt. But here’s the truth: with thoughtful preparation and a few key systems in place, you can turn that anxiety into confidence. And private lessons are a key revenue stream if you want to make yoga a career.

In Episode 35 of Yoga Teacher Confidential, I break down exactly how to prepare for a private yoga lesson—whether it’s your first time or your fiftieth.

Listen to the podcast here

Here’s what you’ll learn—and what you can start doing right now to make your private sessions more professional, effective, and aligned with your values.

1. Start with a Purposeful Intake Form

An effective intake form isn’t just a formality—it’s your blueprint.

Instead of diving into injuries (which can cross the line into medical advice unless you’re licensed), focus on:

Their goals for the sessionPrevious yoga or movement experienceTheir availability and time commitment between sessionsAny preferences that could shape your plan (styles they enjoy, preferred pace, spiritual components)

👉 Pro tip: Deliver your form ahead of time using tools like Google Forms or Tally so you have time to review and prep a lesson that truly serves their needs.

2. Build a Flexible Lesson Plan with the 6-4-2 Framework

At Comfort Zone Yoga, we teach and sequence with the 6-4-2 framework:

6 spinal movements4 leg lines2 core actions

This creates a holistic, balanced session—and gives you a strong starting structure to customize. Use the intake form to identify key focus areas and plug those into a sequence that can evolve in the moment. Always plan about 25% more than you think you’ll need. This gives you room to adapt based on what shows up in the room (or on screen).

And yes, even in a private session, structure is your friend. You don’t want to wing it. You want to serve.

3. Add Value Beyond the Session

Here’s where you separate yourself from the average yoga teacher: give your student something to take home.

That might be:

A written sequence with notesA 5–10 minute video you record post-sessionA list of curated resources—books, online classes, or referrals to bodyworkers

Following up with a thoughtful email not only supports the student—it shows your commitment and professionalism. We’ve got templates for this in The Zone if you want to save time (link below).

4. Be Strategic About Your Teaching Environment

Where you teach matters. Think about:

Studios: often offer access to props and calm ambiance but may require rent or revenue share.Client homes: convenient but make sure you factor in travel time, safety, and setup.Outdoors: beautiful, but weather and privacy are factors.Online: requires solid tech, strong lighting, and clear camera angles—but offers maximum flexibility.

Arrive early or log in early. Set the tone. You’re creating an experience, not just leading a sequence.

5. Manage Your Nerves with Service-Focused Mindset Shifts

Yes, it’s normal to feel nervous. But here’s the secret: when you shift from performance to service, your anxiety softens.

A few mindset shifts that help:

You don’t have to know everything. You just have to care and follow up when needed.Your student is here because they trust you—give them your full attention.It’s OK to pause, adapt, and slow down. That’s the gift of a one-on-one.

One of my favorite affirmations to ground myself before any private:

I am prepared to guide one person toward their goals.

Recap: Your Private Session Prep Checklist

✅ Intake form focused on goals, not injuries

✅ Personalized lesson plan using the 6-4-2 method

✅ Take-home resource or follow-up email

✅ Thoughtful space selection

✅ Service-centered mindset tools

Whether you’re preparing for your first private or leveling up your existing offerings, these tools will help you feel confident and connected.

📄 Download templates for intake, private lesson plans, and a follow-up email in the Zone! Join here.

Where to Find Yoga Teacher Affirmations

It’s been almost a year that I’ve been posting my Yoga Teacher Affirmations series!

For ease of presentation, I’m now collecting all the affirmations at Comfort Zone Yoga, my virtual studio focused on teacher development.

Find them here!

Yoga Teacher Affirmations

While you’re there, please click the Join Now button and get in the Zone, our free community for yoga teachers!

You’ll also find a board of these affirmations on my Pinterest channel.

Visit the Affirmations on Pinterest

Affirmation: I am prepared

Yoga teacher affirmation: I am prepared. I respond with calm presence.

If emergencies happen in my class, I model awareness and put my students’ health as the top priority.

Medical Emergencies in Yoga Class: How Teachers Can Prepare and Respond

As yoga teachers, we hope we’ll never face a medical emergency in our class, but being prepared is one of our most important responsibilities. The longer you teach, the higher the likelihood you’ll encounter a situation requiring immediate medical attention. Whether it’s a student fainting during a hot class or experiencing a more serious condition like a seizure or cardiac event, knowing how to respond can literally save lives.

Medical emergencies in yoga classes fall into two main categories: acute injuries that happen during practice and underlying health conditions that manifest while students are on their mats. While serious incidents are rare in yoga compared to many other physical activities, they do occur—and preparation is key to handling them with confidence and professionalism.

Understanding Common Medical Emergencies in Yoga Classes

The most common serious medical issues that might occur during yoga practice include:

Loss of consciousness or fainting (syncope): Often related to dehydration, low blood sugar, or sudden postural changes (too much up and down)Seizures: Can be triggered by stress, sensory stimulation, or may occur in students with epilepsyBreathing difficulties: May be related to asthma or other respiratory conditionsSigns of stroke: Including facial drooping, arm weakness, and speech difficultiesSigns of heart attack: Including chest pain, shortness of breath, sweating, and nauseaSevere allergic reactions: Which may require immediate interventionDiabetic emergencies: Such as insulin shock or dangerously high blood sugarFalls resulting in potential injuries: Particularly concerning if they involve the head

As yoga teachers, we’re not expected to diagnose these conditions, but we should be able to recognize when something is seriously wrong and take appropriate action.

Why Being Prepared Matters

How you respond in an emergency can make a critical difference. Having systems in place and maintaining a calm demeanor are essential for several reasons:

Life-Saving Potential

Quick, appropriate action can be life-saving. According to the Red Cross, “immediate CPR can double or triple chances of survival after cardiac arrest.” This statistic underscores why CPR training is so valuable for yoga teachers.

Legal and Professional Responsibility

Being prepared for emergencies is part of your professional responsibility as a yoga teacher. Some YTTs include it, and many employers will require it.

Student Trust and Confidence

Your students trust you to create a safe environment. Knowing how to handle emergencies helps build and maintain that trust, allowing students to practice with confidence.

Preparation: Essential Steps Before an Emergency Occurs1. Get Certified in CPR and First Aid

The American Red Cross offers first aid training both online and in person, making it accessible to yoga teachers regardless of schedule constraints. Most certifications need renewal every two years, so make sure to stay current—techniques change.

CPR and first aid training will provide you with:

Skills to assess emergency situations quicklyKnowledge of when and how to perform CPRUnderstanding of how to use an Automated External Defibrillator (AED)Techniques for handling common injuries and medical situations2. Create an Emergency Action Plan

Every yoga teacher should have a clear, simple emergency action plan that includes:

Location details, including the physical address, for every venue where you teachContact information for emergency servicesKnowledge of the nearest AED locationA plan for who will call 911, who will assist the affected student, and who will manage other studentsDocumentation procedures for after an incident3. Know Your Teaching Space

For each location where you teach:

Know the exact address to give to emergency respondersIdentify all exits and ensure they remain unblockedLocate the nearest phoneFind out if there’s an AED on site and learn how to use itKeep a stocked first aid kit accessibleResponding to Emergencies: What to Do When Seconds CountStep 1: Stay Calm

Your demeanor sets the tone for everyone else. Take deep breaths and draw on your own yoga practice to maintain composure. Students will look to you for cues on how to react.

Step 2: Assess the Situation

Quickly determine:

Is the person conscious?Are they breathing normally?Do they have a pulse?Are they showing signs of distress?Step 3: Take Appropriate Action

For fainting (syncope):

Lay the person on a flat surface to help the heart send oxygenated blood to the brain. Offer fluids for dehydration, snacks for low blood sugar, or shade if they’re overheating.Elevate their legs if possibleEnsure they have space to breatheMonitor for improvement

For seizures:

Clear the area around the personTime the seizureNever put anything in their mouthPlace something soft under their headTurn them onto their side once the seizure subsides

For serious emergencies (no breathing or pulse):

Call 911/your country’s emergency services number immediately—they will talk you through what to doBegin CPR if you’re trainedSend someone to retrieve an AED if availableContinue CPR until emergency services arriveStep 4: Delegate Responsibilities

Assign specific tasks to capable students:

Have one person call 911Ask another to guide emergency responders to your locationHave someone gather the affected student’s belongingsIf possible, have someone look for emergency contact informationStep 5: Manage the Other Students

Depending on the situation:

Ask students to continue their practice in another part of the roomGuide them to quietly leave if appropriateInvite them to join in sending positive energy to the affected personStep 6: Follow Up

After emergency services have taken over:

Document what happened while details are freshContact the student when appropriateReview your emergency response for future improvementConsider debriefing with students at the next classPreventing Emergencies: Creating a Safer Practice Environment

While not all emergencies can be prevented, you can reduce risks by:

Encouraging Proper Hydration

Drinking plenty of water, especially before a heated class, can help prevent dizziness and fainting.

Monitoring Room Temperature

Extreme heat can contribute to dehydration and fainting. Be mindful of room temperature, especially in hot yoga classes or during warm weather.

Teaching Mindful Transitions

Sudden transitions, especially the rise from forward fold to mountain pose that happens several times in a flow class, can cause diziness. Teach students to move slowly and mindfully between poses.

Offering Modifications

Always provide modifications for challenging poses and emphasize that students should listen to their bodies. Remind them that resting is always an option. Center your students’ agency!

Moving Forward: Building Confidence through Preparation

No yoga teacher wants to face a medical emergency in class. However, being prepared isn’t about dwelling on what could go wrong—it’s about feeling confident that you can respond effectively if something does happen.

Take some time this week to review your emergency preparation:

Is your CPR certification current?Do you know the physical addresses of all spaces where you teach?Are you familiar with the location of the nearest AED?Do you have a clear emergency action plan?

Remember this affirmation: “I am prepared. I respond with calm presence. I keep my students safe.”

Conclusion

Medical emergencies in yoga classes are rare, but they do happen. Your preparation and calm response could make all the difference for a student in distress. By getting proper training, creating an emergency action plan, and practicing mindful prevention, you’re fulfilling one of your most important duties as a yoga teacher—creating a safe space for transformation.

Affirmation: I respond rather than react

Yoga teacher affirmation: I respond rather than react.
I set boundaries with compassion.
I serve all my students through
my equanimity.

I put the good of the whole above any one person’s behavior. I model poise and balance in my classroom.

Mastering Yoga Classroom Management: How to Handle Challenging Student Behaviors with Grace

As a yoga teacher, I’ve encountered them all: the student who chats throughout class, the one who modifies every pose beyond recognition, or the person who chronically arrives late and disrupts everyone’s focus. No matter how experienced you are, challenging student behaviors can test your equanimity and teaching skills.

Understanding Challenging Behaviors in the Yoga Classroom

In my two decades of teaching yoga, I’ve seen challenging student behaviors take many forms, from students completely disregarding instruction to do their own thing, to those who create distractions for others. I’ve worked with students who insist on following their own sequence regardless of what I’m teaching, and I understand how frustrating this can be.

In my experience, difficult behaviors generally fall into several categories:

Disruptive talkers: Students who chat during class or comment throughout your instructionsIndependent practitioners: Those who modify extensively or completely ignore your sequenceChronic late arrivals/early departures: Students who disrupt the container you’ve createdDisengaged participants: Those who appear bored, angry, or disconnectedAmateur teachers: Students who correct others or try to teach parts of your classStrong scent carriers: Whether body odor, perfume, or smoke, students whose smell affects others

Understanding that these behaviors rarely represent personal attacks is your first step toward managing them effectively. Most challenging behaviors stem from the student’s own discomfort, anxiety, habits, or simple unawareness of how their actions affect others.

Why Your Reaction Matters

I’ve learned that how I respond to difficult behaviors directly impacts the entire classroom. If I’m prepared for the unexpected and remain unperturbed, my students will follow suit. If I carry on professionally when something awkward happens, everyone benefits from that steadiness.

Your reaction to difficult behaviors directly impacts:

Your teaching effectiveness: Calm, centered responses maintain the classroom energyYour personal wellbeing: Reactivity creates stress and can contribute to burnoutThe experience of all students: How you handle disruptions affects everyone’s practice

When you react with frustration, embarrassment, or anxiety to challenging behavior, you risk escalating the situation. Students will notice your discomfort, and the disruption becomes magnified.

The yoga classroom should be a safe container where all students feel welcome to explore and grow without judgment. When you visibly lose your composure with one student, you signal to everyone that the space might not be as safe as they thought.

Practical Approaches to Yoga Classroom ManagementPrevention through Clear Expectations

In my classes, I’ve found that being clear with expectations from the start prevents many issues before they arise. As teachers, we must remember that students can meet expectations only when they know what those expectations are. This applies to children and adults alike.

Setting clear expectations at the beginning of class prevents many issues before they arise. In your welcome, mention studio policies about:

Cell phones and electronic devicesComing and going during classConversations during practicePersonal space considerationsModifications and options

For example, you might say, “If you need to leave early, please set up near the door and let me know before we begin.” This creates clarity from the start.

Addressing Disruptive Behaviors with Compassion

For students who talk during class, I suggest a gentle, general reminder: “Let’s keep our focus internal for now. There will be time to connect after class.” This redirects without singling anyone out.

When students go off-book with their practice, assess whether they’re simply following their body’s needs or creating a disruptive environment. If safety or class flow is compromised, you might say, “I notice you’re exploring some variations. For safety and space reasons, I’d like to suggest [alternative] during this part of class.”

For students who seem emotionally dysregulated, I’ve found that simple practices like child’s pose can help them regulate big emotions and find calm. Offering appropriate modifications can provide that regulation they need without disrupting the flow for others.

For students with strong odors, have a private, compassionate conversation after class. Approach it as collaborative problem-solving: “I wanted to check in about something delicate. I’ve noticed a strong scent during class that might be affecting others. Could we brainstorm some solutions together?”

Timing and Tone Matter

Minor issues can often wait until after class. Major disruptions may need immediate attention, but try to handle them discreetly.

Your tone is equally important. Stay neutral, calm, and kind. Frame your comments as observations and requests rather than criticisms: “I notice that . . . ” or “Would you be willing to . . . ” tends to be received better than “You need to . . . ” or “You shouldn’t . . . “

Sometimes, the wisest response is no response at all. Ask yourself: Is this behavior actually harmful or just different from what I expected? Is it affecting others or just bothering me?

When to Involve Others

In my years as both a studio owner and teacher, I’ve seen the increase in disruptive classroom behaviors, and I understand that many teachers feel ill-equipped to manage these situations. Don’t hesitate to seek support when needed.

For truly difficult situations—like a student who becomes confrontational or refuses to respect boundaries—involve your studio manager or owner. That’s what they’re there for, and some situations require support beyond what you can provide in the moment.

After challenging interactions, take time to reflect. What triggered the behavior? How did you respond? What worked and what didn’t? Each difficult situation offers an opportunity to refine your teaching.

Maintaining Your Center through It All

Remember this three-part affirmation I use for moments when I face challenging behaviors:

“I respond rather than react. I set boundaries with compassion. I serve all my students through my equanimity.”

The most masterful yoga teachers aren’t those who never face difficulties—they’re those who handle difficulties with grace. Your students will forget exactly what pose you taught, but they’ll remember how you made them feel and how you responded when things got tough.

When you encounter challenging behavior, take a breath before responding. What looks like resistance might be a call for connection or an expression of discomfort. Approach with curiosity rather than judgment.

Your capacity to maintain your center amidst difficulty is one of your most powerful teachings—far more impactful than any perfectly sequenced class.

Looking for more support with yoga classroom management? Join my free community for teachers at comfortzoneyoga.com and access our upcoming live training: “Handling the Unexpected: When Students Struggle, Resist, or Challenge You” on Thursday, May 15, 2025.

Seeing this after the fact? There’s a recording in the Zone plus a private podcast feed with all our community calls!

Affirmation: I create a welcoming space

Yoga teacher affirmation:  I create a welcoming space where my students feel seen, heard, and supported.

I am a gracious host. I show my students I care for them by preparing the space and attending to their needs as my guests.

How to Be a Gracious Host: Transform Your Yoga Teaching

As you step into your yoga classroom, remember this: you’re not just an instructor—you’re a host. Just like hosting a dinner party, your job is to create a welcoming environment where your students can have a truly satisfying experience.

The Power of the Host Mindset

Think about the difference between yoga classes where you felt truly welcome versus ones where you felt like just another body in the room. That difference often comes down to how the teacher approached their role—not just as an instructor, but as someone creating a space for transformation.

When you approach your class with a host mentality, the entire energy of your classroom shifts. Your students relax more deeply. They take risks they might not otherwise take. They connect more authentically—with themselves, with you, and with each other.

This matters because yoga isn’t just about the poses. It’s about creating a space for transformation. And transformation can only happen when people feel safe and supported.

Setting the Table: Prepare Your Space

Just like preparing for dinner guests, start “setting the table” before your students arrive:

Arrive 15–20 minutes early to check the temperature, adjust the lighting, and make sure props are accessibleConsider the mood you want to create—is this an energizing morning practice or a soothing evening wind-down?Make sure everything is clean and orderly, showing your students you’ve prepared specifically for them

These aren’t just practical tasks; they’re part of your teaching. By creating a consistent, welcoming environment, you show your students that you value their experience before class even begins.

Welcoming Your Guests: Greet Your Students

When students begin to arrive, make a point to:

Greet each person by name if possibleMake eye contact and smile at new studentsHelp new students get oriented to the space—where to put their shoes, where to find props, where the bathrooms are

For students who arrive late, have a plan. Know where you’ll direct them to set up so they don’t disrupt the flow of class. A simple nod and a gesture toward an open spot lets them know you see them and they’re welcome, even if they’re late.

Serving the Meal: Your Class Experience

During class, you’re essentially serving the meal. You’ve planned your sequence—the menu—but a good host is attentive to how guests are receiving each course:

Accommodate different learning styles by offering demonstrations, clear verbal cues, and opportunities for explorationCheck in with your students to ensure they’re getting what they need, but don’t hover or overassistAdjust your “menu” based on who’s in the room—just as you wouldn’t serve spicy food to guests who can’t tolerate it, modify your sequence based on your students’ needsThe Dessert Course: Savasana and Closing

As class winds down, pay special attention to the transition out of savasana. This is like the dessert course of your yoga meal—it shouldn’t be rushed. Guide students out gently and give them space to integrate their experience before rushing them off their mats.

After class, position yourself near the door to say goodbye. This is your chance to check in briefly, especially with new students. A simple “How did that feel?” can open the door to valuable feedback and make students feel their experience matters to you.

Why the Host Mindset Matters for You

This approach takes the pressure off you to be some kind of yoga superhero. You don’t have to be the most flexible, the strongest, or the most enlightened person in the room. You just have to be attentive, genuine, and responsive to your students’ needs.

Remember that you only have to be you. As yoga teachers, we’re often told early in our careers, “We can see that you’re not Bryan, and you don’t need to apologize for not being Bryan.” Being yourself includes being the kind of host that makes your unique students feel welcome in your unique class.

Your Hosting Affirmation

When you prepare to teach, repeat this affirmation: “I create a welcoming space where my students feel seen, heard, and supported. I am a gracious host.”

Making this simple shift in how you approach your teaching—from instructor to host—can transform both your students’ experience and your own enjoyment of teaching. It takes the focus off perfection and puts it on connection. And isn’t connection what yoga is all about?

Next time you teach, arrive a little earlier. Greet each student by name. Check in with how the room feels. Make adjustments based on who shows up. And notice how these small acts of hosting create a richer experience for everyone—including you.

Hear more about this in episode 32 of Yoga Teacher Confidential:

Listen to the Podcast

Affirmation: I am growing in confidence

Yoga teacher affirmation: I am growing in confidence with every class I teach.

Every single time I’m at the front of the classroom, I learn more from my students about how to teach them.