Work Segment
The Work segment lasts 15 to 25 minutes and focuses on improving muscular endurance, balance, and postural strength. Participants may choose to perform poses either seated or standing, depending on their individual needs and abilities. Instructors should always have seated options ready for each pose to ensure full class inclusion and safety.
How to Structure the Work Segment
To program this section effectively, follow a consistent structure that emphasizes safety, progression, and participant engagement:
- Warm-Up transition – Begin with poses that flow naturally from the Movement segment, such as Mountain Pose or Chest Expansion.
- Standing strength and balance work – Use standing poses supported by the chair to improve lower-body strength and stability.
- Seated muscular endurance – For seated participants, focus on upper-body strengthening and core stability.
- Optional vinyasa sequence – After introducing individual poses, combine them into a flowing sequence coordinated with breath.
- Wind-down holds – Slow the pace with longer holds and grounded positions (e.g., Wide-Legged Forward Fold or Pyramid) to transition into final relaxation.
What is Vinyasa?
Vinyasa (VIN-yaa-saa) is a style of yoga where you flow between poses and incorporate the synchronization of breath to movement. The Work segment of a SilverSneakers Yoga class takes inspiration from the Vinyasa style to transition from one pose to the next.
Before introducing a vinyasa flow into the Work segment of class, teach each pose individually, then guide participants to move through the sequence smoothly, linking movement to breath (e.g., inhale to lift arms forward, exhale to reach arms back in seated airplane).
🧘♀️ Example: Use simple sequences like Warrior 2 to Standing Side Angle to Triangle for the vinyasa.
Fall Prevention in Practice
Fall prevention is a core goal of the SilverSneakers Yoga program. You can help participants improve their balance and feel confident by teaching poses that improve strength and stability, and to reduce the physiological risk of falls.
| Fall Prevention Components | Poses to Incorporate |
Teach isometric holds to build muscle strength and joint stability | Tree pose, Warrior 2 |
Cue participants to engage the core and maintain upright posture | Mountain Pose, 5-pointed Star |
Offer balance support options (e.g., placing one hand on a chair or tapping the floor with the non-supporting foot) | Standing Airplane, Standing Triangle |
Encourage intentional movement and breath, which improves body awareness and reaction time | Mountain Pose, Downward Facing Dog |
Recommended Poses for the Work Segment
Below is a list of commonly used poses. Choose based on your class level, goals, and space, and adapt each for seated or standing participants:
- Chair Pose
- Chest Expansion
- Downward-Facing Dog (using the chair)
- Horse Pose (Sun God)
- Lateral Flexion
- Lunge
- Mountain Pose
- Pyramid
- Tree Pose
- Triangle and/or Reverse Triangle
- Warrior 1
- Warrior 2
- Warrior 3
- Wide-Legged Forward Fold
Sample Sequences
Sun Salutation: Energizing Express Flow
Focus: Chest expansion, lower body flexibility and balance
Pose | Cue | Breaths |
1. Mountain Pose | Ground evenly into feet, arms at sides with shoulders back and down, engage the core | 2-3 |
2. Chest Expansion | Clasp hands behind back, lift the heart and bring shoulder blades closer together | 2-3 |
3. Lunge | Hold back of chair. Step left foot back, ball of foot on the floor and heel lifted. Bend the front knee, align knee over ankle. Back leg is straight, heel pressing gently towards the floor. Square hips and shoulders. | 3-5 |
4. Downward-Facing Dog | Step right foot back. Feet hip-distance apart. Gently press tailbone back, lengthen arms and spine. | 3-5 |
5. Warrior 3 | Bend knees and look towards chair. Step right foot forward. Shift weight into the right leg with a slight knee bend. As you lean torso forward, extend the left leg straight behind you, keep the toes pointed or flexed. Engage your core and keep your hips square to the floor. | 3 |
6. Lunge | Lower left foot to the floor and move into a lunge position. | 3-5 |
7. Mountain Pose | Step left foot forward and return to Mountain Pose. | 2-3 |
8. Extended Mountain | Reach arms overhead and return hands to heart center. | 2-3 |
Repeat on left |
Sample Sequence 2: Open & Energize Flow
Focus: Spinal mobility, side body stretch, and dynamic movement
Pose | Cue | Breaths |
1. Mountain Pose | Ground evenly into feet, arms at sides with shoulders back and down, engage the core | 2-3 |
2. Lateral Flexion | Inhale and reach right arm up and left hand to hip. Lift right rib cage away from right hip. Exhale and return hands to heart center. Repeat left side. | 2-3 |
3. Horse | Step feet wide with toes at diagonal. Knees have a slight bend. Engage the core, draw shoulders down and back. Lengthen tailbone down towards the floor. Open arms to side, shoulder height or lower. | 3-5 |
4. Chest Expansion | Clasp hands behind back in Horse Pose. | 3-5 |
5. Triangle | Turn right toes to the right and left toes forward, straighten right leg, lengthen ribs to the right and reach right hand down, left arm up. | 2-3 |
6. Reverse Triangle | Lift shoulders over hips, reach right arm over to left and slide left hand down the side of left leg | 2-3 |
7. Warrior 2 | Lift shoulders over hips, bend right knee, arms reach wide at shoulder height, palms facing down. | 2-3 |
8. Side Angle | Right hand or forearm to right thigh, left arm reaches out to side, up to sky or over to the right. | 2-3 |
9. Mountain Pose | Return to Mountain Pose | 3-5 |
10. Repeat 5-8 | Triangle, Reverse Triangle, Warrior 2 and Side Angle on left side. | |
11. Mountain Pose | Return to Mountain Pose | 2-3 |
12. Tree Pose (Right and Left) | Shift weight into the right foot, slight bend of the knee. Engage muscles in right hip to stabilize standing leg. Left toes on the floor, open left knee comfortably to the side, place left heel above right ankle. | 3-5 per side |
13. Mountain Pose | Close with a deep breath, hands at heart center | 2-3 |
Sample Sequence 3: Root & Rise Flow
Focus: Grounding, strength, and gentle expansion upward
|
Pose |
Cue |
Breaths |
|
1. Mountain Pose |
Ground evenly into feet, arms at sides with shoulders back and down, engage the core |
2-3 |
|
2. Chest Expansion |
Clasp hands behind back, lift the heart and bring shoulder blades closer together |
2-3 |
|
3. Chair Pose |
Sit back into heels, arms forward, up or heart center. |
3-5 |
|
4. Warrior 1 |
Step left foot back and turn toes out slightly, with the back heel in line with or just slightly to the right of the front heel. Bend the front knee, align knee over ankle. Square hips and shoulders. |
3-5 |
|
5. Lunge |
Lift left heel and pivot onto the ball of the foot. Keep hips square. one or both arms can reach forward and up. |
3-5 |
|
6. Pyramid |
Step your left foot forward slightly. Right leg can be slightly bent or straight. Draw shoulders back and hinge forward with a straight spine. |
3-5 |
|
7. Mountain Pose |
Lift shoulders over hips. Step left foot forward and return to Mountain Pose. |
2-3 |
|
8. Extended Mountain |
Reach arms overhead and return hands to heart center. |
2-3 |
|
9. Repeat 3-6 |
Repeat Chair, Warrior 1, Lunge and Pyramid on left side. |
|
|
10. Mountain Pose |
Return to Mountain Pose |
3-5 |
|
11. Wide-Legged Forward Fold |
Step feet wide. Toes face forward and a slight bend to the knees. Hinge forward from hips and lengthen through spine. Engage core and gently press tailbone back. |
5 |
|
12. Tree Pose (Right and Left) |
Shift weight into the right foot, slight bend of the knee. Engage muscles in right hip to stabilize standing leg. Left toes on the floor, open left knee comfortably to the side, place left heel above right ankle. |
3-5 per side |
|
13. Mountain Pose |
Close with a deep breath, hands at heart center |
2-3 |
Teaching Tips for the Work Segment
- Pose Holds: Hold each pose for 3 to 5 breaths or a slow count of five to allow participants to find stability and alignment.
- Balance Poses: For challenging poses like Tree or Warrior 3, hold for 2 to 3 breaths (approximately 5–10 seconds). Count down slowly to signal when the hold will end.
- Progression & Regression: Offer easier or more advanced versions of each pose to meet participants where they are.
- Support Options: Always give participants the choice to:
- Use the chair for balance
- Keep one foot grounded (e.g., toes on the floor in Tree)
- Stay seated and perform a modified version of the pose
In the next lesson we’ll shift to the Cool-Down, allowing the body to recover, release tension, and prepare for Final Relaxation segment.