10 Minute Beginner Yoga Sequence
1. Start by standing at the front of your mat with your feet together.
2. Bring your hands to prayer position in front of your chest.
3. Inhale and lift your chest up and as you exhale hinge forward from your waist, keeping your spine long.
4. Allow your hands to fall towards the floor as you hinge forward.
5. Stop when your hands are parallel to your feet or when you feel a comfortable stretch in your hamstrings.
6. Hold for a few breaths and then slowly rise back up to standing.
7. Repeat 2-3 times.
This beginner yoga sequence is designed to help you get started with your practice. It is a great sequence to do anytime, but it is especially helpful if you are new to yoga. The sequence is simple and easy to follow, and it will help you to get comfortable with some of the basic poses.
Ashtanga Yoga Sequence 2
The second Ashtanga Yoga sequence is a little more challenging than the first. It includes some more advanced postures and is a great way to further increase your strength and flexibility.
1. Mountain pose
Stand tall with your feet together, arms at your sides. Relax your shoulders and lengthen your spine.
2. Downward dog
From mountain pose, bend your knees and push your hips up and back, coming into down dog. Keep your palms flat on the ground and your shoulders stacked over your wrists.
3. Upward dog
From down dog, press into your palms and curl your toes under as you lift your hips and chest up to the ceiling, coming into upward dog. Keep your head between your arms and your spine straight.
4. Child’s pose
From upward dog, release your hips back to the ground and fold your torso forward, coming into child’s pose. Rest your forehead on the ground and let your arms rest alongside your body.
5. Cat/cow
From child’s pose, press your palms into the ground and curl your toes under as you arch your back and look up at the ceiling, coming into cat pose. Hold for a few breaths, then release and drop your belly to the ground as you tuck your chin and look towards your navel, coming into cow pose. Hold for a few breaths.
6. Downward dog
From cow pose, press into your palms and curl your toes under as you lift your hips and chest up to the ceiling, coming back into downward dog.
7. Plank pose
From downward dog, step your feet forward to come into plank pose. Keep your shoulders stacked over your wrists, your core engaged, and your hips in line with your shoulders.
8. Downward dog
From plank pose, lower your knees to the ground and push your hips back up to down dog.
9. Camel pose
From downward dog, come into a high lunge with your left foot forward. Reach your right hand to your ankle or back as you arch your back and look up at the ceiling, coming into camel pose. Hold for a few breaths, then switch sides.
10. Warrior III
From high lunge, extend your right leg straight back as you lean your torso forward and reach your left hand to the ground. Keep your back straight and your gaze towards the front of your mat. Hold for a few breaths, then switch sides.
11. Half moon pose
From warrior III, reach your right hand to the sky as you extend your left leg out to the side. Keep your standing leg engaged and your hips squared off to the front of your mat. Hold for a few breaths, then switch sides.
12. Chair pose
From half moon pose, bend your knees and sink your hips down as you reach your arms straight up overhead, coming into chair pose. Keep your spine straight and your chest open.
13. Triangle pose
From chair pose, reach your right hand to the ground as you extend your left leg out to the side. Keep your standing leg engaged and your hips squared off to the front of your mat. Reach your left hand towards the sky. Hold for a few breaths, then switch sides.
14. Corpse pose
From triangle pose, release your legs and arms and lie down on your back, coming into corpse pose. Close your eyes and relax your body. Stay here for a few minutes.
30 Minute Ashtanga Yoga Sequence
The following sequence is a great introduction to the Ashtanga yoga system. It can be practiced in about 30 minutes, and will give you a good workout.
1. Sun salutations – This is a series of poses that warms up the body and gets the blood flowing.
2. Padmasana (lotus pose) – This is a seated pose that helps to open the hips and groin.
3. Janu Sirsasana (head to knee pose) – This is a seated forward bend that helps to stretch the hamstrings and spine.
4. Paschimottanasana (seated forward bend) – This is a seated forward bend that stretches the hamstrings and spine.
5. Pavanmuktasana (seated twist) – This is a seated pose that helps to stretch the spine and detoxify the body.
6. Bhujangasana (cobra pose) – This is a backbend that helps to open the chest and stretch the spine.
7. Salabhasana ( Locust pose) – This is a backbend that helps to open the chest and stretch the spine.
8. Dhanurasana (bow pose) – This is a backbend that helps to open the chest and stretch the spine.
9. Sirsasana (headstand) – This is an inversion pose that helps to improve circulation and calm the mind.
10. Sarvangasana (shoulder stand) – This is an inversion pose that helps to improve circulation and calm the mind.
11. Halasana (plow pose) – This is an inversion pose that helps to improve circulation and calm the mind.
12. Savasana (corpse pose) – This is a relaxation pose that helps to reduce stress and tension.
Creative Power Yoga Sequence
The creative power yoga sequence is designed to help you tap in to your creative energy and use it to fuel your yoga practice and your life. The sequence includes poses that open up the hips and upper body, and poses that stimulate the mind and the senses. The sequence is designed to be practiced in a flowing manner, and can be adapted to your own needs and abilities.
The first pose in the sequence is Downward Dog. This pose is a great way to open up the hips and the upper body. It also stimulates the mind and the senses, and can help you to focus and concentrate. Downward Dog is a great pose to do before you begin your yoga practice.
The next pose in the sequence is Half Camel. This pose is a great way to open up the hips and the upper body. It also stimulates the mind and the senses, and can help you to focus and concentrate. Half Camel is a great pose to do in the middle of your yoga practice.
The next pose in the sequence is Triangle Pose. This pose is a great way to open up the hips and the upper body. It also stimulates the mind and the senses, and can help you to focus and concentrate. Triangle Pose is a great pose to do at the end of your yoga practice.
The final pose in the sequence is Corpse Pose. This pose is a great way to relax and rejuvenate the body and the mind. It is a great pose to do at the end of your yoga practice or anytime you need to relax and rejuvenate.
Beginner Yoga Sequence One Hour
The following beginner yoga sequence is designed to be practiced in one hour. It is best to practice this sequence on an empty stomach, so try to avoid eating two to three hours before your practice. This sequence is also a great way to start your day or to wind down at the end of the day.
1. Sun Salutations (Surya Namaskar A and B) – 6 repetitions
2. Half Camel (Ardha Ustrasana) – 3 repetitions
3. Downward-Facing Dog (Adho Mukha Svanasana) – 3 repetitions
4. Child’s Pose (Balasana) – 3 repetitions
5. Half Camel (Ardha Ustrasana) – 3 repetitions
6. Upward-Facing Dog (Urdhva Mukha Svanasana) – 3 repetitions
7. Downward-Facing Dog (Adho Mukha Svanasana) – 3 repetitions
8. Forward Bend (Paschimottanasana) – 3 repetitions
9. Half Camel (Ardha Ustrasana) – 3 repetitions
10. Bridge (Setu Bandha Sarvangasana) – 3 repetitions
11. Camel (Ustrasana) – 3 repetitions
12. Fish (Matsyasana) – 3 repetitions
13. Child’s Pose (Balasana) – 3 repetitions
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
