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My Big Sequencing Mistake: Relying Too Much on Downward Dog

'As we begin to gear up for the launch of our highly anticipated yoga sequencing course, I’ve been looking back at my own journey in yoga, and I can't help but reflect on how much I've learned.

When I first began my yoga journey working with athletes over 20 years ago, I'll admit that I was clueless about how to tailor sequences for different body types and sports. I remember thinking, ‘If in doubt, bring old faithful out!’ 🐕

In those early days, I leaned heavily on Downward Dog to solve my sequencing problems.

My big mistake was slotting in a Dog here and there, without truly understanding if it addressed the specific performance needs of each athlete.

I also didn’t realize that I was inadvertently leading athletes to believe that ‘doing yoga’ was solely about mastering Downward Dog.😬

But everything changed when I started becoming more curious and asking myself questions. I embraced being a critical thinker. I began questioning:

  • ‘Why am I teaching this pose?’

  • ‘What benefit does it offer?’

  • ‘How can I effectively deliver those benefits to my students?’

  • ‘What additional knowledge do I need to teach with integrity and confidence?’

This level of inquiry took me on a life-changing journey.✨ I immersed myself in the study of anatomy, sports and exercise biomechanics, and movement science. My intention was to deepen my understanding and knowledge of how we uniquely move.

Yoga is not a one-size-fits-all practice and less is often more.

So, my advice is simple: Ask more questions, and cultivate curiosity. You never know where this path of inquiry might lead you or how profoundly it can transform your life as well.✨

I look forward to connecting with you soon.'


Founder of the Insitute of Yoga Sports Science®

P.S.: 👉 Stay posted for our new Yoga Sequencing Solution. Learn to resolve your sequencing challenges and find inspiration with our evidence-based Playbook. Helping you create safe and successful sequences. 🤸‍♀️

If you want your name added to the waitlist for this course, please email

⚽️ PLUS: In honor of the FIFA Women's World Cup, check out our 35-minute Yoga for Football / Soccer sequence. Hayley shares her most successful yoga sequence used by Gareth Bale and other players in her career as a Yoga Sports Scientist.

⚽️ 💪 🫁 It is a great addition to a player’s strength and conditioning program. Perfect for all ages and abilities.


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