4 Week Series Yoga Sequences
for Beginners
Hello Everyone!
We hope you all are having a great start to your week!
For all you beginners out there, we have created a 4-week series of yoga sequences to help get you started!
Each sequence is designed to target different areas of the body, so that you can experience a well-rounded yoga practice.
We recommend practicing at least 3 times a week to see results.
If you have any questions, please don’t hesitate to reach out to us!
Week 1:
The first sequence is focused on the lower body and is designed to help build strength and flexibility in the hips, thighs and glutes.
Sequence:
1. Mountain Pose
2. Downward Dog
3. Low Lunge
4. Half Pigeon
5. Triangle Pose
6. Extended Triangle Pose
7. Chair Pose
8. Warrior I
9. Warrior II
10. Reverse Warrior
11. Triangle Pose
12. Half Pigeon
13. Low Lunge
14. Downward Dog
15. Mountain Pose
Yoga Wild Thing Sequence
This sequence is inspired by the Ashtanga Yoga Primary Series. It is a vigorous flow that will heat and energize your body. The sequence is also therapeutic and will help to open your hips and heart.
1. Downward Dog – From tabletop, tuck your toes under and press into Downward Dog. Spread your fingers wide and press your heels down. Hold for 5-10 breaths.
2. Upward Dog – From Downward Dog, tuck your toes under and press up into Upward Dog. Spread your fingers wide and press your heels down. Hold for 5-10 breaths.
3. Triangle Pose – Step your left foot back 3-4 feet and turn your left toes in slightly. Point your right toes forward and extend your right arm straight up. Bend your left knee and lower your hip down towards the ground. Hold for 5-10 breaths, then switch sides.
4. Camel Pose – From Triangle Pose, reach your right hand back and grab your right ankle. Bring your hips up and back, and press your chest forward. Hold for 5-10 breaths, then switch sides.
5. Warrior I – Step your left foot forward 3-4 feet and turn your left toes in slightly. Point your right toes forward and extend your right arm straight up. Bend your left knee and lower your hip down towards the ground. Hold for 5-10 breaths, then switch sides.
6. Half Moon Pose – From Warrior I, reach your right hand up and extend your left leg out to the side. Bend your right knee and lower your hip down towards the ground. Hold for 5-10 breaths, then switch sides.
7. Low Lunge – From Half Moon Pose, step your left foot forward between your hands. Reach your right arm up and overhead. Hold for 5-10 breaths, then switch sides.
8. Chair Pose – Sit back and down into Chair Pose, extending your arms straight in front of you. Hold for 5-10 breaths.
9. Reverse Warrior – From Chair Pose, reach your right arm up and overhead. Bend your left knee and lower your hip down towards the ground. Hold for 5-10 breaths, then switch sides.
10. Mountain Pose – Come back to standing and extend your arms out to your sides, parallel to the ground. Feet hip-width apart. Hold for 5-10 breaths.
Best Sequencing For Yoga
There are many different types of yoga, and many different ways to sequence the poses. But there are some sequences that are more effective than others.
In this article, we will explore the best sequences for yoga. We will start with a basic sequence, and then move on to more advanced sequences.
The Basic Sequence
The basic sequence is a great way to start your yoga practice. It is simple, and it allows you to focus on the basic poses.
The basic sequence includes the following poses:
1. Mountain Pose
2. Downward Dog
3. Upward Dog
4. Warrior I
5. Warrior II
6. Triangle Pose
7. Half Moon Pose
8. Chair Pose
9. Child’s Pose
Mountain Pose
Mountain pose is the foundation of all yoga poses. It is a simple pose that helps you focus on your breath and connect with your body.
Downward Dog
Downward dog is a pose that stretches your hamstrings, calves, and shoulders. It also helps to open your chest and improve your circulation.
Upward Dog
Upward dog is a pose that strengthens your arms, shoulders, and back. It also helps to stretch your hamstrings and calves.
Warrior I
Warrior I is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Warrior II
Warrior II is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Triangle Pose
Triangle pose is a pose that stretches your hamstrings, calves, and hips. It also helps to open your chest and improve your circulation.
Half Moon Pose
Half moon pose is a pose that stretches your hamstrings, calves, and hips. It also helps to open your chest and improve your circulation.
Chair Pose
Chair pose is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Child’s Pose
Child’s pose is a pose that relaxes your body and mind. It also helps to stretch your hips, thighs, and ankles.
The Advanced Sequence
The advanced sequence is a more challenging sequence that can help you improve your yoga practice. It includes the following poses:
1. Mountain Pose
2. Downward Dog
3. Upward Dog
4. Warrior I
5. Warrior II
6. Triangle Pose
7. Half Moon Pose
8. Chair Pose
9. Child’s Pose
10. Low Lunge
11. Cobra Pose
12. Camel Pose
13. Wheel Pose
Mountain Pose
Mountain pose is the foundation of all yoga poses. It is a simple pose that helps you focus on your breath and connect with your body.
Downward Dog
Downward dog is a pose that stretches your hamstrings, calves, and shoulders. It also helps to open your chest and improve your circulation.
Upward Dog
Upward dog is a pose that strengthens your arms, shoulders, and back. It also helps to stretch your hamstrings and calves.
Warrior I
Warrior I is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Warrior II
Warrior II is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Triangle Pose
Triangle pose is a pose that stretches your hamstrings, calves, and hips. It also helps to open your chest and improve your circulation.
Half Moon Pose
Half moon pose is a pose that stretches your hamstrings, calves, and hips. It also helps to open your chest and improve your circulation.
Chair Pose
Chair pose is a pose that strengthens your thighs, calves, and glutes. It also helps to open your chest and improve your circulation.
Child’s Pose
Child’s pose is a pose that relaxes your body and mind. It also helps to stretch your hips, thighs, and ankles.
Low Lunge
Low lunge is a pose that stretches your hips, quads, and glutes. It also helps to open your chest and improve your circulation.
Cobra Pose
Cobra pose is a pose that strengthens your back and shoulders. It also helps to open your chest and improve your circulation.
Camel Pose
Camel pose is a pose that strengthens your back and shoulders. It also helps to open your chest and improve your circulation.
Wheel Pose
Wheel pose is a pose that strengthens your back and shoulders. It also helps to open your chest and improve your circulation.
Cardiac Yoga Sequence
The heart is one of the most important organs in the body. It is responsible for pumping blood throughout the body and supplying the organs with the oxygen and nutrients they need to function. The heart is also responsible for generating the electrical impulses that control the rhythm of the heartbeat.
Unfortunately, the heart can be affected by a variety of conditions, including coronary artery disease, heart attacks, and arrhythmias. These conditions can lead to a wide range of symptoms, including chest pain, shortness of breath, and heart palpitations.
Fortunately, there are a number of treatments available for heart conditions, including medication, surgery, and cardiac rehabilitation. One treatment that is gaining popularity is cardiac yoga.
Cardiac yoga is a type of yoga that is specifically designed to improve the health of the heart. The poses in cardiac yoga are designed to improve blood circulation, increase the strength and flexibility of the heart muscle, and reduce stress and anxiety.
The following sequence is a basic cardiac yoga sequence that can be used to improve the health of the heart.
1. Seated Forward Bend: This pose is a great way to improve blood circulation and flexibility.
2. Camel Pose: This pose is a great way to stretch the chest and improve the strength of the heart muscle.
3. Half Camel Pose: This pose is a great way to stretch the chest and improve the strength of the heart muscle.
4. Child’s Pose: This pose is a great way to relax the body and mind.
5. Downward Dog Pose: This pose is a great way to increase the strength and flexibility of the heart muscle.
6. Warrior I Pose: This pose is a great way to improve the strength and flexibility of the heart muscle.
7. Warrior II Pose: This pose is a great way to improve the strength and flexibility of the heart muscle.
8. Triangle Pose: This pose is a great way to improve the strength and flexibility of the heart muscle.
9. Half Moon Pose: This pose is a great way to improve the strength and flexibility of the heart muscle.
10. Bridge Pose: This pose is a great way to improve the strength and flexibility of the heart muscle.
Advanced Morning Yoga Sequence
This advanced morning yoga sequence is designed to energize your body and mind for the day ahead. The poses are sequenced to warm up your muscles and get your blood flowing, followed by some more challenging poses to build strength and flexibility. If you have any health concerns, please consult with your doctor before practicing any of these poses.
Warm-Up:
Start with a few minutes of gentle warm-up stretches, such as Cat-Cow Pose, Child’s Pose, and Downward-Facing Dog.
Sun Salutations:
Next, move on to a series of Sun Salutations to further warm up your body.
Mountain Pose:
Stand in Mountain Pose with your feet together and your arms at your sides.
inhale as you reach up toward the sky with your arms, extending your spine.
exhale as you fold forward, keeping your spine long as you fold.
inhale as you rise back up to standing, and reach up toward the sky.
exhale as you fold forward again.
Repeat this sequence a few times.
Chair Pose:
From Mountain Pose, step your feet out about 3-4 feet apart and turn your toes out slightly.
bend your knees and sink down into Chair Pose, keeping your spine long and your chest open.
hold for a few breaths, then release and step back to Mountain Pose.
Repeat a few times.
Downward-Facing Dog:
From Mountain Pose, step your feet back about 3-4 feet apart and turn your toes out slightly.
lift your hips up and back, coming into Downward-Facing Dog.
hold for a few breaths, then release and step back to Mountain Pose.
Repeat a few times.
Warrior I:
From Mountain Pose, step your feet out about 3-4 feet apart and turn your toes out slightly.
reach your arms out to the sides and extend your legs, coming into Warrior I.
hold for a few breaths, then release and step back to Mountain Pose.
Repeat a few times on each side.
Warrior II:
From Warrior I, turn your front foot so that it’s pointing straight ahead and extend your arms out to the sides.
bend your back knee and sink down into Warrior II.
hold for a few breaths, then release and step back to Warrior I.
Repeat a few times on each side.
Tree Pose:
From Mountain Pose, reach your arms out to the sides and stand on one leg.
bring your other foot up to rest on your thigh, ankle, or calf, depending on your flexibility.
hold for a few breaths, then release and switch legs.
Repeat a few times on each side.
Eagle Pose:
From Mountain Pose, reach your arms out to the sides and stand on one leg.
bring your other foot up to rest on your thigh, ankle, or calf, depending on your flexibility.
wrap your arms around your other leg, and clasp your hands together.
hold for a few breaths, then release and switch legs.
Repeat a few times on each side.
Crow Pose:
From Mountain Pose, reach your arms out to the sides and stand on one leg.
bring your other foot up to rest on your thigh, ankle, or calf, depending on your flexibility.
lift your hips up and forward, coming into Crow Pose.
hold for a few breaths, then release and switch legs.
Repeat a few times on each side.
Final Sequence:
Once you’ve warmed up, you can move on to the final sequence. This sequence includes some more challenging poses, so be sure to take your time and practice them safely.
Bridge Pose:
Lie down on your back with your feet flat on the ground and your knees bent.
lift your hips up and forward, coming into Bridge Pose.
hold for a few breaths, then release and lower your hips back to the ground.
Repeat a few times.
Pigeon Pose:
Start in Downward-Facing Dog.
bring your right knee forward to rest between your hands, and extend your left leg back behind you.
drop your forehead to the floor, and stay here for a few breaths.
switch legs and repeat.
King Pigeon Pose:
From Pigeon Pose, bring your right ankle up to rest on your left thigh.
reach your arms forward to clasp your hands together, and drop your forehead to the floor.
hold for a few breaths, then release and switch legs.
Repeat a few times on each side.
Fish Pose:
Start in Bridge Pose.
lower your hips down to the ground and lie down on your back.
bring your arms out to the sides and rest your palms flat on the ground.
raise your chest and head up, and rest your chin on your chest.
hold for a few breaths, then release and lower your chest and head back to the ground.
Repeat a few times.
Final Thoughts:
This advanced morning yoga sequence is a great way to start your day. It will energize your body and mind, and help you to feel strong and flexible. Be sure to take your time and practice these poses safely. If you have any health concerns, please consult with your doctor before practicing any of these poses.
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.
