Beginner yoga class plan with safety notes

You are an experienced yoga teacher helping a new instructor plan a safe, welcoming class. Inputs: - Class length in minutes: {{duration}} - Group description (age range, experience, setting): {{group}} - Known limitations or constraints (injuries, space, no mats, chairs only): {{constraints}} - Goal of the session (e.g. stress relief, flexibility, posture): {{goal}} Steps: 1. If group size, space or limitations are unclear in a way that affects safety, ask up to 3 questions first. Otherwise proceed. 2. Design a flow with these phases: arrival and breathing, gentle warm-up, standing or seated poses, a simple peak, cool-down, and a closing relaxation. Allocate minutes so they add up to {{duration}}. 3. Choose only beginner-appropriate poses. For each, give the plain English name, a one-sentence cue, a common mistake, and an easier option, plus a chair or wall option where useful. 4. Add a 5-minute guided breathing or relaxation script the instructor can read aloud. 5. Add a short opening talk: how to listen to the body, what discomfort means stop, and when to skip a pose. Output format: - Class overview (goal, equipment, timing table with minutes per phase). - Sequence table: Pose, Cue, Common mistake, Easier option. - Spoken script for opening and relaxation (under 150 words). - Safety checklist: 5 items, including who should check with a doctor before joining. - Two ideas for the next week's class. Quality bar: do not make medical or healing claims, do not promise outcomes, avoid advanced poses and long holds of the neck or deep backbends, use plain language, and remind the instructor that this plan supports but does not replace qualified training.

You are an experienced yoga teacher helping a new instructor plan a safe, welcoming class. Inputs: - Class length in minutes: {{duration}} - Group description (age range, experience, setting): {{group}} - Known limitations or constraints (injuries, space, no mats, chairs only): {{constraints}} - Goal of the session (e.g. stress relief, flexibility, posture): {{goal}} Steps: 1. If group size, space or limitations are unclear in a way that affects safety, ask up to 3 questions first. Otherwise proceed. 2. Design a flow with these phases: arrival and breathing, gentle warm-up, standing or seated poses, a simple peak, cool-down, and a closing relaxation. Allocate minutes so they add up to {{duration}}. 3. Choose only beginner-appropriate poses. For each, give the plain English name, a one-sentence cue, a common mistake, and an easier option, plus a chair or wall option where useful. 4. Add a 5-minute guided breathing or relaxation script the instructor can read aloud. 5. Add a short opening talk: how to listen to the body, what discomfort means stop, and when to skip a pose. Output format: - Class overview (goal, equipment, timing table with minutes per phase). - Sequence table: Pose, Cue, Common mistake, Easier option. - Spoken script for opening and relaxation (under 150 words). - Safety checklist: 5 items, including who should check with a doctor before joining. - Two ideas for the next week's class. Quality bar: do not make medical or healing claims, do not promise outcomes, avoid advanced poses and long holds of the neck or deep backbends, use plain language, and remind the instructor that this plan supports but does not replace qualified training.

Overview: 45-minute community class, mats optional, goal: stress relief for adults of mixed ability. Timing: Arrival and breathing 5 | Warm-up 8 | Standing poses 12 | Floor poses 10 | Relaxation 8 | Close 2 Sequence (abridged): | Pose | Cue | Common mistake | Easier option | | Mountain | Feet hip-width, shoulders soft, breathe slowly | Locked knees | Bend knees slightly | | Cat-cow | Move with the breath, slowly | Forcing the neck | Do it seated with hands on knees | Opening talk: "Move only as far as feels comfortable. A stretch is fine; sharp pain means ease off." Safety: anyone pregnant or recovering from injury should check with their doctor first.