Hatha Yoga Class Plan – Sun Moon Flow

Welcome teachers to your Hatha Yoga Class Plan. Complete with readings, notes, sequencing, breathing, and meditations.

Class Name: “Ha-Tha Yoga – Sun – Moon Flows”

Class Classic Theme Relationship(s) – Yogic Philosophy
Sun = 3
rd Chakra – Manipura , Moon = 2nd Chakra - Svadhastana

Teacher Notes for Hatha Yoga Class Plan

The theme of this class centers around the Sun and Moon energies and how they are balanced in the body and mind and can be controlled by the breath. The concepts of Yoga’s Sun and Moon sides might be new to students, so even if you forgo the readings and discussions, make sure to do a quick introduction of these sides at the start of your class.

The physical part of the class is divided into Sun Flows first to heat and energize the body followed by Moon Flows to move deeper into our consciousness. Take time to find music that corresponds to the energy you are trying to cultivate within the class. Energizing music for the Sun Flows and relaxing or moody music for the Moon Flows.

Language of the Class – Sun Side

During the first part of the class, focus on words that express the powerful elements of our Sun Side such as, masculinity, strength, heat, radiant, bold, brave, vigorous, powerfully, fire, warmth, zeal, intensity.

For example, “We’re moving into Half Moon, using the strength of the core to boldly open our hips and hearts to the sky.”

Now, create two more cues to use in your class.





Language of the Class – Moon Side

During the second half of the class, focus on words that evoke the softer attributes of the Moon Side such as, feeling, connecting, nurturing, being creative, expressing, flowing, melting, softly, tenderly,

For example, “Feeling the flow of your creative energy through the connection of body and breath.”

Now, create two more cues to use in your class.





Comfort your students with the reminders of their sun and moon energies throughout the entire class to bring their focus to the present moment.

Hatha Class Plan Reading/Discussion

Three things cannot be long hidden: the sun, the moon, and the truth.” – Buddha

The word Hatha in Sanskrit means “forceful.” It is literally a combination of the words Ha, which is sun, and Tha meaning moon. We have two sides to us as well:

  • The sun energy is masculine (yang). It creates heat or drive and affects our actions and future planning. It connects to our Third Chakra – Manipura and is renewing, healing and purifying. Out of balance, our sun energies can drive us to aggressive, mean-spirited behaviors, and can leave us stressed and anxious.
  • Our moon side is feminine (yin) holds our desires and emotions and is connected our flowing, nurturing, creative and intuitive nature. It relates to our Second Chakra – Svadhistana which is creative, passionate and fluid. When out of balance, our moon side can leave us feeling depressed or lethargic.

We often live our lives unconscious of our energies and how they affect our moods, and we miss out on ways to balance us throughout the day.

  • What side have you been living your day to day in today?
  • Overall, do you think you let your sun side or your moon side predominate your life?
  • What side needs more balancing in your life?

Pranayama / Yoga Class Breathwork

In relation to our energy and breath, prana is the ha and tha is apana. Our body’s subtle energy is also channeled through two major nadis (energy channels) that correspond to our energies:

  • Ida, on the left is the cool, moon side that stimulates the Right Brain.
  • Pingala, on the right is our hot, sun side that stimulates the Left Brain.

We will use Nadi Shodhana, also known as, Alternate Nostril Breathing to balance our sun/moon energy flow and move us into a more meditative state.

To practice Nadi Shodhana, lift up your right hand and curl down your middle finger and index finger. Take your thumb to your nose and without pressing hard, cover your right nostril and breathe in through your left side. Switch sides and cover the left nostril with your ring finger and exhale.

Stay here, inhale through the right nostril, close it, and then exhale through the left nostril. Repeat these breath cycles for 3 – 7 minutes. Imagine the energy traveling through your nadis, or energy pathways as you breathe.

If you are feeling out of balance, choosing one nostril for this exercise is also acceptable. This way, if you are needing more cooling, you can choose the left nostril. If more heat is needed, then choose the right nostril.

Hatha Yoga Class Plan Flow – Sun Side

“Laughter is the sun that drives winter from the human face.” – Victor Hugo

Begin to “warm-up” your class to its sun side with Cat and Cow (Marjaryasana/Bitilasana), Down Dog to Plank. For more expression, add in the Knee Plank Series (See Flow Appendix).

Sun Salutations

  • 1st Expression – Sun Salutation A
  • 2nd Expression – Sun Salutation B

Sun Standing Postures

Find postures that generate heat and strength such as Warrior I, II, & III. Triangle, Extended Angle, Plank, Side Plank, arm balances, Standing Split (Urdhva Prasarita Eka Padasana) and Forearm Balance (Pincha Mayurasana or Down Dog on the elbows/forearms to prep for Forearm Balance.) End with invigorating heart-opening postures such as Camel or Wheel.

Transition Postures

Flow from a 3 Legged Dog with hips open to Rock Star Pose (with option to transition into Wheel) As you flow, be mindful of what energy these postures generate, and only do the poses that keep you in a positive energy flow.

Hatha Yoga – Moon Side

Moon Salutations

There are many different Moon Salutation, but here is one of my favorite flows used to redirect to the lunar energy. Start standing sideways on the mat (this changes your perspective right away and prepares your mind to transition to a lunar state.)

  1. Flow through Prayer Squats or Moon Flowers by bringing the arms up on the inhale, bending the elbows and drawing them in towards your lower back on the exhale as you bend the knees.
  2. Lift right heel and flow to High Crescent Lunge on the left (Anjan
  3. Step the back foot slightly in and prayer hands down to Pyramid (Parsvottonasana)
  4. Lift into Half Moon (Ardha Chandrasana)
  5. Bend the standing leg and flow back into Moon Flowers
  6. Lift left heel and flow to High Crescent Lunge on the right
  7. Step the back foot slightly in and prayer hands down to Pyramid (Parsvottonasana)
  8. Lift into Half Moon (Ardha Chandrasana)
  9. Repeat as Desired

Moon Postures

Hip Opening Flow

  • 1st Expression: Kneeling Crescent Lunge into a Splits Prep Stretch Flow

Inhale, gently pressing the hips forward in the Lunge with finger tips just on the floor or on blocks. Then exhale, sitting back to the hips with the front leg extended straight as possible. Heart is melting towards the knee and the crown of the head is extending towards the toes. Flow at your own pace.)

  • 2nd Expression: Splits (Hanumanasana)

Other Lunar Energy Stimulating Postures: Relaxed Pigeon (Eka Pada Raja Kapotasana) with heart drawing down to the ground, Supported Fish Pose, any stretching postures and postures that generate surrender and peace in the body (i.e. forward folds).

Savasana for Hatha Yoga Class Plan

Guide your class into a full body relaxation: Let your breathing become natural, not forced as we relax our whole body, starting with your feet. Let your toes fall open to the sides and relax your feet, your ankles up to your knees. Let your knees fall open as you relax all the way up to your hips letting them fall open with your exhale.

Relax your fingers, relax your palms and your wrists all the way up to your elbows, up to your shoulders. Let your abdomen relax and the muscles in your back relax. Let your chest fall open. Relax your neck, your jaw, nose, eyes and forehead. All the way to the top of your head.

“See how nature – trees, flowers, grass – grows in silence; see the stars, the moon and the sun, how they move in silence…we need silence to be able to touch souls.” (Quote Credit: Mother Teresa)

…Experience the silence that begins as a small seed in your mind and grows with every breath in your body.


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