30 Minute Written Yoga Sequence
for Core Strength
The yoga sequence below is designed to help you build core strength. This sequence is best done in a studio or gym where you have access to a variety of props, including a yoga ball, a bench, and a stability ball.
If you are new to yoga, please consult with a yoga instructor before attempting this sequence.
Warm-Up (5-10 minutes)
Start by warming up your body with some light stretching. This will help prepare your body for the more challenging poses in the sequence.
1. Cat-Cow Pose: Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Perform 5-10 repetitions.
2. Downward Dog Pose: From all fours, press your palms into the floor and lift your hips up and back, creating an inverted V-shape with your body. Hold for 5-10 breaths.
3. Child’s Pose: Kneel on the floor, then sit on your heels and fold your torso forward, extending your arms out in front of you. Hold for 5-10 breaths.
Core Strengthening Sequence (15-20 minutes)
1. Seated Boat Pose: Sit on the floor with your legs bent, your feet flat on the floor, and your hands on the floor beside your hips. Lean back slightly and lift your feet off the floor, keeping your legs bent. Hold for 5-10 breaths.
2. Pilates Scissor: Lie on your back with your legs in the air and your hands by your sides. Bend your left knee and place your left ankle on your right knee. Straighten your right leg and lift it toward the ceiling. Hold for 5-10 breaths, then switch legs.
3. Yoga Ball Crunch: Position a yoga ball at your feet and lie down on your back. Place your hands on the floor beside you. Bring your knees in toward your chest and press your lower back into the ball. Use your abs to curl your torso up and forward, then slowly lower yourself back to the starting position. Perform 10-12 repetitions.
4. Plank Pose: Start in a push-up position, with your hands directly below your shoulders and your body in a straight line from your head to your heels. Hold for 5-10 breaths.
5. Side Plank: Lie on your left side with your legs straight and your left hand on the floor directly below your left shoulder. Stack your right hand on top of your left and lift your body off the floor, supporting your weight on your left forearm and feet. Hold for 5-10 breaths, then switch sides.
6. Reverse Crunch: Lie on your back on the floor and place your hands on the floor beside you. Bring your knees in toward your chest and press your lower back into the floor. Use your abs to curl your hips off the floor and towards your chest, then slowly lower them back to the starting position. Perform 10-12 repetitions.
7. Swiss Ball Roll-Out: Position a Swiss ball at your feet and lie down on your back. Place your hands on the floor beside you. Bring your knees in toward your chest and press your lower back into the floor. Use your abs to curl your hips off the floor and towards your chest, then slowly lower them back to the starting position. Place your forearms on the Swiss ball and slowly roll the ball away from you, then slowly bring it back to the starting position. Perform 10-12 repetitions.
8. Superman: Lie on your stomach with your arms and legs extended. simultaneously lift your arms and legs off the floor and hold for 5-10 breaths.
9. Reverse Fly: Lie on your stomach with your arms and legs extended. simultaneously lift your arms and legs off the floor and hold for 5-10 breaths.
Acro Yoga Flow Sequence With Super Dave And Amanda
Hi everyone!
This is Amanda and Super Dave here to give you an awesome acro yoga flow sequence!
We’ll start with a few grounding poses to open up the body and get us ready for some fun acro moves.
1. Downward Dog
2. Camel
3. Table Top
4. Child’s Pose
Now that we’re warmed up, let’s get into the flow!
1. Forward Fold
2. Paschimottanasana
3. Half Camel
4. Half Moon
5. Triangle
6. Extended Triangle
7. Warrior I
8. Warrior II
9. Reverse Warrior
10. Half Moon
11. Triangle
12. Extended Triangle
13. Standing Forward Fold
14. Happy Baby
15. Corpse Pose
Sun C Yoga Sequence
Welcome to Sun C Yoga sequence! This sequence is designed to help you open up your hips and heart. The poses are all based on Sun Salutations, so they are all very fluid and graceful. The sequence is also relatively short, so it’s perfect for a quick morning or evening practice.
Begin by standing in Mountain pose. Take a deep breath in and raise your arms up above your head. As you exhale, fold forward into a standing forward fold.
Inhale and step your right foot back into a low lunge. Exhale and fold over your right leg, resting your forehead on your knee.
Inhale and step your left foot back, coming into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and step your left foot back into a high lunge. Exhale and fold over your left leg, resting your forehead on your knee.
Inhale and raise your arms up overhead. Exhale and fold forward into a standing forward fold.
Inhale and stand up tall. Exhale and step your right foot back into a low lunge. Inhale and
Autumn Yoga Sequences
There are many yoga sequences that can be practiced during autumn. One such sequence is the Sun Salutation A. The Sun Salutation A sequence is a great way to warm up the body for the practice of yoga. The following is a description of the Sun Salutation A sequence:
1. Begin in Mountain Pose.
2. Inhale and reach up to the sky with your arms.
3. Exhale and fold forward, folding at the hips if needed.
4. Inhale and reach up to the sky.
5. Exhale and fold forward.
6. Inhale and step or jump back to plank pose.
7. Exhale and lower down to the floor.
8. Inhale and press up to Cobra Pose.
9. Exhale and release.
10. Inhale and step or jump back to plank pose.
11. Exhale and lower down to the floor.
12. Inhale and press up to Downward-Facing Dog.
13. Exhale and release.
14. Inhale and step or jump forward to Mountain Pose.
15. Exhale and salute the sun with your hands.
This is a great sequence to do in the morning to energize and wake up the body. It is also a great sequence to do in the evening to wind down and relax the body.
15 Minute Yoga Flow Sequence
for Beginners
If you’re looking for a way to start your day, or to break up your work day, a yoga flow might be perfect for you. Yoga flows are a sequence of poses that are linked together in a way that allows you to move fluidly from one to the next. This particular flow is designed for beginners, and will take you through a variety of poses that will help to open up your hips and stretch your body.
If you have any injuries or are pregnant, please consult with a doctor before practicing yoga.
Warrior I
Start in Mountain pose. Step your left foot back 3-4 feet, and turn your left heel in so your toes are pointing out to the sides. Bring your arms up parallel to the floor, with your palms facing down.
Make sure your hips are squared to the front of the mat, and sink your hips down towards the floor. Engage your core, and stay here for 5 deep breaths.
Switch legs and repeat.
Chair pose
Start in Mountain pose. Bend your knees and squat down, bringing your thighs parallel to the floor. Bring your palms together in front of your heart, and press your elbows into your inner thighs.
Stay here for 5 deep breaths.
Downward-facing dog
From Chair pose, curl your toes under and press into your hands to lift your hips up and back into Downward-facing dog.
Make sure your shoulders are stacked over your wrists, and your hips are squared to the front of the mat. Hold for 5 deep breaths.
Forward fold
From Downward-facing dog, step your right foot forward between your hands. Keeping a flat back, hinge at your waist and fold forward, letting your head hang down.
If you can, grab onto your elbows with your hands. Stay here for 5 deep breaths.
Switch legs and repeat.
Camel pose
Start in Downward-facing dog. Step your left foot forward between your hands, and come up into a high lunge.
Reach your right hand to the back of your right ankle, and reach your left hand to the back of your left ankle. Keep your hips squared to the front of the mat, and stay here for 5 deep breaths.
Switch legs and repeat.
Bridge pose
Lie down on your back with your feet flat on the floor and your knees bent.
Press into your feet and lift your hips up towards the ceiling, until your thighs and torso are in line with each other. Keep your shoulders and head flat on the floor. Hold for 5 deep breaths.
Release back down to the floor.
Final pose
Lie down on your back with your feet flat on the floor and your knees bent.
Bring your feet together and let your knees fall to the sides. Place your hands on your stomach, and take a few deep breaths here.
