20 Minute Iyengar Yoga Sequence
for a Desk Worker
If you work at a desk, you know how important it is to get up and move around every once in a while. But sometimes, it’s hard to find the time or energy to go for a full-blown walk or run. That’s where yoga comes in.
A 20-minute yoga sequence can help you feel more energized and relaxed, and it can even help improve your focus and productivity. Here’s a sequence that’s tailored specifically for desk workers:
1. Start in Mountain Pose.
2. Inhale and raise your arms overhead, then exhale and bring them down to your sides.
3. Inhale and reach up to the sky, then exhale and fold forward.
4. Inhale and come up to standing, then exhale and step or jump back to Downward-Facing Dog.
5. Inhale and step or jump forward to Plank Pose.
6. Exhale and lower down to Cobra Pose.
7. Inhale and come back up to Plank Pose, then exhale and lower down to Downward-Facing Dog.
8. Inhale and step or jump forward to Plank Pose.
9. Exhale and lower down to Chaturanga Dandasana.
10. Inhale and come up to Cobra Pose.
11. Exhale and lower down to Downward-Facing Dog.
12. Inhale and step or jump forward to Plank Pose.
13. Exhale and lower down to Chaturanga Dandasana.
14. Inhale and come up to Cobra Pose.
15. Exhale and lower down to Downward-Facing Dog.
16. Inhale and step or jump forward to Plank Pose.
17. Exhale and lower down to Chaturanga Dandasana.
18. Inhale and come up to Cobra Pose.
19. Exhale and lower down to Downward-Facing Dog.
20. Inhale and come up to Mountain Pose.
This sequence can be repeated as many times as you like. If you have more time, you can also add in some of the poses from the basic yoga sequence.
Yoga is a great way to stay healthy and energized during the workday. Give this sequence a try and see how it works for you.
Baron Baptiste Yoga Sequence
There are many yoga sequences that a Baron Baptiste Yoga practitioner might use, but the following sequence is a great basic sequence to help you get started. Baron Baptiste is a well-known yoga teacher, and his sequences are based on the principles of vinyasa yoga.
The following sequence is a great basic sequence to help you get started. Baron Baptiste is a well-known yoga teacher, and his sequences are based on the principles of vinyasa yoga.
This sequence is designed to open your body and prepare you for a deeper practice. It is important to always work within your own range of motion, and never push yourself too hard. If you are new to yoga, be sure to ask your instructor for help with these poses.
1. Mountain Pose (Tadasana)
Mountain pose is the foundation for all other poses. It is a simple pose that helps you to connect with your breath and center yourself.
2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose stretches your hamstrings, calves, and back. It also helps to open your chest and shoulders.
3. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
This pose strengthens your arms and chest, and stretches your back and thighs.
4. Child’s Pose (Balasana)
This pose is a resting pose that helps to calm the mind and relax the body.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up your spine and stretch your back.
6. Warrior I Pose (Virabhadrasana I)
This pose strengthens your legs and opens your hips.
7. Warrior II Pose (Virabhadrasana II)
This pose strengthens your legs and opens your hips.
8. Triangle Pose (Trikonasana)
This pose stretches your hamstrings, groin, and chest. It also helps to improve balance and focus.
9. Half Camel Pose (Ardha Ustrasana)
This pose stretches your back and hips, and helps to open your chest.
10. Bridge Pose (Setu Bandha Sarvangasana)
This pose strengthens your legs and spine, and stretches your chest and hips.
Yoga Class Sequences
There are many different yoga class sequences that a yoga teacher can use in their classes. A yoga sequence can be a flowing sequence of poses that is linked together, or it can be a sequence of poses that is done one after the other in a specific order. There are many different types of yoga sequences that can be used in a yoga class, and here are a few of the most common types:
1. A flow sequence is a sequence of poses that are linked together with fluid movement. This type of sequence is great for beginners because it is easy to follow and it helps to warm up the body.
2. A sun salutation sequence is a sequence of poses that is traditionally done at the beginning of a yoga class. This sequence is a great way to get the body moving and to warm up the muscles.
3. A standing sequence is a sequence of poses that is done standing up. This type of sequence is a great way to build strength and stability in the body.
4. A seated sequence is a sequence of poses that is done sitting down. This type of sequence is a great way to stretch and relax the body.
5. A balancing sequence is a sequence of poses that is designed to help you improve your balance. This type of sequence is a great way to improve your strength and stability.
6. A detox sequence is a sequence of poses that is designed to help you detoxify your body. This type of sequence is a great way to improve your overall health.
7. A relaxation sequence is a sequence of poses that is designed to help you relax and de-stress. This type of sequence is a great way to end a yoga class.
Adult And Kid Chakra Yoga Sequence
The chakra system is an important part of yoga, and it’s important to make sure that all of your chakras are open and flowing freely. This sequence is designed to open and energize your chakras, and it’s perfect for both adults and kids.
The sequence begins with a few simple yoga poses to warm up your body. Then, we’ll move on to the main sequence. Each pose is designed to open and energize a specific chakra.
1. Child’s Pose (Balasana)
This pose is perfect for opening the root chakra. It helps to ground you and connect you to the earth.
To do Child’s Pose, start on all fours. Then, slowly lower your hips to the floor and extend your arms out in front of you. Rest your forehead on the floor, and let your body relax into the pose. Stay here for a few deep breaths, and feel the energy of the earth flowing through your body.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is perfect for opening the sacral chakra. It helps to balance your energy and create a sense of ease.
To do Cat-Cow Pose, start on all fours. Then, arch your back and look up at the ceiling. Hold this pose for a few seconds, and feel the energy of the sun flowing through your body.
Then, reverse the pose and tuck your chin into your chest. Round your back and look at your navel. Hold this pose for a few seconds, and feel the energy of the moon flowing through your body.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose is perfect for opening the heart chakra. It helps to create feelings of love and compassion.
To do Downward-Facing Dog Pose, start in Tabletop Position. Then, press into your hands and lift your hips up into the air. Extend your legs and press your heels into the ground. Hold this pose for a few seconds, and feel the energy of the sun and the moon flowing through your body.
4. Warrior I Pose (Virabhadrasana I)
This pose is perfect for opening the third chakra. It helps to create feelings of strength and power.
To do Warrior I Pose, start in Mountain Pose. Then, step your left foot back and turn your left foot out to the side. Bend your left knee and reach your arms out to the side. Hold this pose for a few seconds, and feel the energy of the sun flowing through your body.
5. Warrior II Pose (Virabhadrasana II)
This pose is perfect for opening the sixth chakra. It helps to create feelings of intuition and insight.
To do Warrior II Pose, start in Warrior I Pose. Then, step your right foot back and turn your right foot out to the side. Bend your right knee and reach your arms out to the side. Hold this pose for a few seconds, and feel the energy of the moon flowing through your body.
6. Triangle Pose (Trikonasana)
This pose is perfect for opening the seventh chakra. It helps to create feelings of enlightenment and understanding.
To do Triangle Pose, start in Mountain Pose. Then, step your left foot back and turn your left foot out to the side. Extend your right arm straight up to the sky and reach your left hand to the ground. Hold this pose for a few seconds, and feel the energy of the sun and the moon flowing through your body.
7. Seated Forward Bend (Pashimottanasana)
This pose is perfect for opening the eighth chakra. It helps to create feelings of peace and detachment.
To do Seated Forward Bend, start in Staff Pose. Then, slowly lower your torso down to the ground. Extend your arms out in front of you, and let your head and neck hang down. Hold this pose for a few seconds, and feel the energy of the earth flowing through your body.
8. Corpse Pose (Savasana)
This pose is perfect for closing your chakras. It helps to create feelings of relaxation and peace.
To do Corpse Pose, start by lying down on your back. Then, relax your body and let your arms and legs fall to the sides. Close your eyes and breathe deeply. Stay here for a few minutes, and let all of your stress and tension melt away.
Aerial Yoga Class Sequence
When you arrive in class, we will do a few minutes of gentle warm-up yoga poses to get the blood flowing and the body ready for more strenuous activity.
We will then move on to the aerial yoga poses. Each pose will be explained, and we will work on mastering the pose before moving on to the next one.
We will finish with a few minutes of relaxation and savasana.
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.
