Fabulous Flow: Notes from a Pilates-Yoga Fusion Class

This is my first post of Pilates/Yoga choreography. I’ve been wary of sharing my Pilates or Yoga notes, because I always struggle to interpret other people’s Pilates and Yoga notes. Invariably, something always gets lost in the translation for me. Nevertheless, I created this flow to teach in a couple of different classes that I subbed recently, and by the final go round, I felt like I had a pretty decent class layout. I’m sharing it with you in the hopes that you will be able to use it, first of all, and add your own magical touches that will provide your class with the inspiration they’re looking for!

Preparatory Work:

  1. Shoulder elevation, depression, protraction, retraction, and rolls to release built up tension
  2. Upward salute (urdhva hastasana)
  3. Standing forward bend (uttanasana)
  4. Mountain Pose (tadasana)
  5. Side bends
  6. Roll down, walk to plank and reverse x5
  7. Down-facing dog (svanasana) to plank x5
  8. Thread the needle
  9. Cat & Cow breathing

Prone Series

  1. Plank Flow
    • Plank
    • Side Plank
    • Chattaranga
  2. Swimming
  3. One-legged bow pose
  4. Hero pose (Virasana)

Basic Pilates Series

  1. Half roll down with twist
  2. Roll ups
  3. The Hundred
  4. Roll Over
  5. Rolling like a ball
  6. Fabulous Five
    • Single Leg Stretch
    • Double Leg Stretch
    • Single Straight-Leg Stretch
    • Double Straight-Leg Stretch
    • Cross-Over

Intermediate Pilates Series

  1. Open leg rocker
  2. Boat pose & teaser blend
  3. Bridge – walking bridge
  4. Bicycle
  5. Jackknife
  6. Shoulder Bridge &/or Wheel
  7. Happy Baby/deadbug (ananda balasana)

Seated Poses

  1. Bound angle pose (baddha konasana)
  2. Wide leg stretch
  3. Saw
  4. Neckpull
  5. Rollup to standup

Standing Poses

  1. Tree Pose (vrksasana)
  2. Deep Plie
  3. Warrior II
  4. Extended Side Angle (utthita trikonasana)
  5. Half Moon Pose (ardha chandrasana)
  6. Standing Bow Pose


Here are the links to the music I used. It’s a generic mix, but I liked that it had energy, as opposed to many of the downright sleepy music they produce for Pilates and Yoga. And you can’t beat the easy access!

iSweat Fitness Music vol. 13 – World Grooves – 126 BPM for Running, Walking, Elliptical, Treadmill, Chill-Out, Fitness, Pilates by iSweat Fitness Music

  1. Napster:
  2. iTunes: iSweat Fitness Music - World Grooves 1

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