15 Minute Standing Yoga Sequence
The following yoga sequence can be done standing, seated, or in a reclined position. If you are new to yoga, or have any injuries, please consult with your health care provider before beginning any new exercise program.
1. Mountain Pose – Tadasana
Mountain pose is the foundation for all standing poses. It is a simple pose that helps to ground and center you.
Stand with your feet hip-width apart, weight evenly distributed between your feet.
Engage your thigh muscles, tuck your tailbone, and lengthen your spine.
Relax your shoulders and allow your arms to hang by your sides.
Focus on your breath and hold for 5-10 breaths.
2. Chair Pose – Utkatasana
Chair pose is a great strengthening pose for the thighs, glutes, and core.
Start in mountain pose.
Bend your knees and sink into your hips, as if you are sitting in a chair.
Keep your spine long and your chest open.
Hold for 5-10 breaths.
3. Triangle Pose – Trikonasana
Triangle pose is a great pose for stretching the hamstrings, hips, and upper back.
Start in mountain pose.
Step your right foot out to the side and turn your left foot in slightly.
Extend your arms out to the sides, parallel to the floor.
Bend your right knee and reach down to touch your right ankle or shin with your right hand.
Reach up with your left hand to touch your left shoulder.
Hold for 5-10 breaths, then switch sides.
4. Extended Triangle Pose – Utthita Trikonasana
Extended triangle pose is a deeper variation of triangle pose. It stretches the hamstrings and hips even further.
Start in mountain pose.
Step your right foot out to the side and turn your left foot in slightly.
Extend your arms out to the sides, parallel to the floor.
Bend your right knee and reach down to touch your right ankle or shin with your right hand.
Reach up with your left hand to touch your left shoulder.
Extend your right arm and reach up to touch the sky.
Hold for 5-10 breaths, then switch sides.
5. Half Moon Pose – Ardha Chandrasana
Half moon pose is a great pose for improving balance and stability.
Start in triangle pose.
Shift your weight onto your left hand and lift your right leg off the ground.
Reach your right hand up to the sky.
Keep your hips and shoulders squared to the front of the room.
Hold for 5-10 breaths, then switch sides.
6. Warrior I Pose – Virabhadrasana I
Warrior I pose is a great pose for strengthening the thighs, glutes, and core.
Start in mountain pose.
Step your left foot out to the side and turn your right foot in slightly.
Extend your arms out to the sides, parallel to the floor.
Bend your left knee and reach down to touch your left ankle or shin with your left hand.
Extend your right arm and reach up to touch the sky.
Hold for 5-10 breaths, then switch sides.
7. Warrior II Pose – Virabhadrasana II
Warrior II pose is a great pose for stretching the thighs, hips, and chest.
Start in warrior I pose.
Step your right foot out to the side and turn your left foot in slightly.
Extend your arms out to the sides, parallel to the floor.
Bend your right knee and reach down to touch your right ankle or shin with your right hand.
Reach your left hand up to the sky.
Hold for 5-10 breaths, then switch sides.
8. Reverse Warrior Pose – Viparita Virabhadrasana
Reverse warrior pose is a great pose for stretching the hips and chest.
Start in warrior II pose.
Step your left foot back and turn your right foot in slightly.
Extend your arms out to the sides, parallel to the floor.
Bend your left knee and reach down to touch your left ankle or shin with your left hand.
Reach your right arm up to the sky.
Hold for 5-10 breaths, then switch sides.
9. Goddess Pose – Utkata Konasana
Goddess pose is a great pose for stretching the thighs, hips, and chest.
Start in warrior II pose.
Step your feet wider than hip-width apart and turn your toes out to the sides.
Lower your hips down to the ground and extend your arms out to the sides, parallel to the floor.
Hold for 5-10 breaths.
10. Seated Forward Bend – Paschimottanasana
Seated forward bend is a great pose for stretching the hamstrings and spine.
Start in seated position with your legs extended in front of you.
Bend your knees and reach for your feet with your hands.
If you can’t reach your feet, reach for your ankles or shins.
Keep your spine long and your chest open.
Hold for 5-10 breaths.
11. Camel Pose – Ustrasana
Camel pose is a great pose for stretching the chest and hips.
Start in seated position with your legs extended in front of you.
Place your hands on your hips.
Press your hips forward and reach for your heels with your hands.
If you can’t reach your heels, reach for your ankles or shins.
Keep your spine long and your chest open.
Hold for 5-10 breaths.
12. Bridge Pose – Setu Bandha Sarvangasana
Bridge pose is a great pose for stretching the chest, hips, and thighs.
Start in seated position with your legs extended in front of you.
Bend your knees and place your feet flat on the ground.
Extend your arms out to the sides, parallel to the floor.
Lift your hips up off the ground and hold for 5-10 breaths.
13. Child’s Pose – Balasana
Child’s pose is a great pose for stretching the hips, thighs, and chest.
Start in seated position with your legs extended in front of you.
Bend your knees and place your feet flat on the ground.
Extend your arms out to the sides, parallel to the floor.
Fold your torso over your thighs and reach for your toes.
Hold for 5-10 breaths.
14. Corpse Pose – Savasana
Corpse pose is a great pose for relaxing the body and mind.
Start in seated position with your legs extended in front of you.
Bend your knees and place your feet flat on the ground.
Extend your arms out to the sides, parallel to the floor.
Close your eyes and focus on your breath.
Hold for 5-10 minutes.
Yoga Sequencing Mark Stephens Free Pdf
Sequencing is the order in which you do poses in a yoga practice. When sequencing, you want to create a flow that moves smoothly from one pose to the next. You also want to make sure that each pose is appropriate for your level of experience and that you are not putting yourself at risk for injury.
There are many different ways to sequence a yoga practice. One popular approach is to begin with a few simple poses and then gradually add more challenging poses. Another approach is to sequence a practice according to the principles of yoga philosophy, with poses that correspond to the five elements: earth, water, fire, air, and ether.
When sequencing a practice, it’s important to consider your goals. If you are looking for a challenging practice, you might want to sequence more difficult poses together. If you are looking for a relaxing practice, you might want to sequence more gentle poses together.
No matter what approach you take, always make sure that you are comfortable with the poses you are doing and that you are not putting yourself at risk for injury. If you are new to yoga, it’s a good idea to start with a simple sequence and gradually add more challenging poses.
Short Vinyasa Yoga Sequence
This sequence is designed to be a short, energizing flow to help wake you up and get your day started.
1. Start in mountain pose (tadasana) with your feet together and your arms at your sides.
2. Inhale as you reach your arms overhead, and then exhale as you fold forward, coming into a standing forward fold (uttanasana).
3. Inhale as you step your left foot back into a low lunge, and then exhale as you sink down into a lunge.
4. Inhale as you reach your arms overhead, and then exhale as you fold forward, coming into a low lunge.
5. Stay in the low lunge for a few deep breaths, and then switch legs and repeat on the other side.
6. When you’re finished, stand back up in mountain pose and enjoy a few deep breaths.
Beginner Flow Yoga Sequence
This beginner flow yoga sequence is a great way to start your day, or to wind down after a long day. The sequence is gentle and calming, and it will help to open up your body and mind.
1. Start in Mountain pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach your arms up overhead.
5. Exhale and step or jump back to Downward-Facing Dog.
6. Inhale and bend your knees, then exhale and push your hips up and back into Downward-Facing Dog.
7. Hold for 5-10 breaths.
8. Inhale and step or jump forward to Plank pose.
9. Exhale and lower down to your forearms.
10. Hold for 5-10 breaths.
11. Inhale and press back up to Plank pose.
12. Exhale and lower down to your mat, then lie down and rest.
Barkan Method Hot Yoga Sequence
Welcome to the Barkan Method Hot Yoga Sequence. This sequence is designed to help you increase your flexibility, strength, and balance. The sequence is also designed to help you improve your overall health and well-being.
The Barkan Method Hot Yoga Sequence consists of a series of yoga poses that are performed in a hot yoga studio. A hot yoga studio is a studio that is heated to a temperature of approximately 105 degrees Fahrenheit.
The hot yoga studio is a great place to perform the Barkan Method Hot Yoga Sequence because the heat will help you to sweat and detoxify your body. The heat will also help to improve your circulation and increase your flexibility.
The Barkan Method Hot Yoga Sequence is a great way to improve your overall health and well-being. The sequence is also a great way to improve your flexibility, strength, and balance.
The Barkan Method Hot Yoga Sequence is a great way to start your day. The sequence will help to energize your body and mind. The sequence is also a great way to end your day. The sequence will help to relax your body and mind.
The Barkan Method Hot Yoga Sequence is a great way to improve your overall health and well-being. The sequence is also a great way to improve your flexibility, strength, and balance. I hope you enjoy the Barkan Method Hot Yoga Sequence.
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.
