60 Minute Yoga Flow Sequence
This 60 minute yoga sequence is designed to open up your hips, hamstrings, and chest. The poses are also intended to help you focus and center yourself. If you are new to yoga, be sure to take it slow and listen to your body.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, standing tall with your feet hip-width apart and your weight evenly distributed. Engage your abdominal muscles to help you maintain a neutral spine.
2. Downward Dog (Adho Mukha Svanasana)
From Mountain Pose, step your feet back into Downward Dog. Spread your fingers wide and press your hips and heels toward the ground. Keep your spine long as you hold the pose.
3. Child’s Pose (Balasana)
From Downward Dog, release your hands and knees and come into Child’s Pose. Extend your arms in front of you and rest your forehead on the ground.
4. Half Camel (Ardha Ustrasana)
From Child’s Pose, reach your hands behind you and press your palms into the ground. Lift your torso and chest up and back, and look up at the sky. Hold for a few breaths.
5. Low Lunge (Anjaneyasana)
From Half Camel, step your right foot forward between your hands. Square your hips and sink your back knee toward the ground. Reach your arms up overhead. Hold for a few breaths.
6. Triangle Pose (Trikonasana)
From Low Lunge, extend your left arm straight out to the side and reach your right arm toward the sky. Turn your upper body to look at your right hand. Hold for a few breaths.
7. Warrior I (Virabhadrasana I)
From Triangle Pose, bend your right knee and sink your hips down toward the ground. Reach your arms up overhead. Hold for a few breaths.
8. Warrior II (Virabhadrasana II)
From Warrior I, extend your left leg out to the side and sink your hips down toward the ground. Reach your arms up and out to the sides. Hold for a few breaths.
9. Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, reach your right arm back and down toward the ground. Twist your torso to the right and look over your right shoulder. Hold for a few breaths.
10. Half Moon Pose (Ardha Chandrasana)
From Reverse Warrior, reach your left arm up toward the sky. Bend your right knee and sink your hips down toward the ground. Look up at your left hand. Hold for a few breaths.
11. Extended Triangle Pose (Utthita Trikonasana)
From Half Moon Pose, extend your right arm straight out to the side and reach your left arm toward the sky. Turn your upper body to look at your left hand. Hold for a few breaths.
12. Chair Pose (Utkatasana)
From Extended Triangle Pose, sink your hips down toward the ground and reach your arms up overhead. Keep your spine long as you hold the pose.
13. Goddess Pose (Sukhasana)
From Chair Pose, lower your hips down toward the ground and extend your legs out in front of you. Cross your shins and rest your hands in your lap.
14. Seated Forward Fold (Paschimottanasana)
From Goddess Pose, reach your hands toward the ground and extend your spine. Fold forward from your hips, keeping your spine long.
15. Happy Baby Pose (Ananda Balasana)
From Seated Forward Fold, reach for your feet and pull your knees toward your chest. Grab onto your ankles and extend your spine.
16. Corpse Pose (Savasana)
From Happy Baby Pose, release your feet and lower your legs and arms to the ground. Close your eyes and relax.
Yoga Asanas Sequence Pdf
Sequences are key to a successful yoga practice. By following a sequence, you can ensure that you cover all the bases, warming up and cooling down properly, and targeting all the areas of your body that you want to work on.
A good yoga sequence for beginners should include a few basic poses that will help you to get comfortable with the practice and learn the basics of alignment. It should also include a few more challenging poses to help you build strength and flexibility.
Here is a basic yoga sequence for beginners:
1. Sun Salutations – This sequence of poses will warm up your body and get your heart rate up.
2. Downward Dog – This pose will stretch your hamstrings and calves, and strengthen your arms and legs.
3. Triangle Pose – This pose will stretch your hips, groin, and shoulders, and improve your balance.
4. Warrior I Pose – This pose will stretch your hip flexors and quads, and strengthen your legs.
5. Child’s Pose – This pose will release tension in your hips, lower back, and neck.
6. Seated Forward Bend – This pose will stretch your hamstrings and calves, and improve your flexibility.
7. Corpse Pose – This pose will help you to relax and restore energy.
Once you have mastered this sequence, you can move on to more challenging poses, such as backbends, inversions, and arm balances.
Earth Day Yin Yoga Sequence
Welcome to our Earth Day Yin Yoga Sequence! We hope you enjoy these poses and that they help connect you to our planet. The following Yin Yoga poses are designed to help open the hips and connect you to the earth. We recommend practicing this sequence on Earth Day, or any day you would like to feel more connected to our planet.
Puppy Pose
Start in Table Top Pose. Bring your palms to the ground and tuck your toes under. As you inhale, press your hips up and back, and lengthen your spine. As you exhale, bow your head and tuck your chin into your chest. Hold for 5-10 breaths.
Fish Pose
Start in Table Top Pose. Place your forearms on the ground and press your palms together. As you inhale, lift your chest and your head up. Keep your gaze forward. Hold for 5-10 breaths.
Cow Face Pose
Start in Staff Pose. Cross your right ankle over your left thigh and gently press your right knee into your ankle. Reach your left arm up and over your head, and clasp your right hand with your left hand. Gently press your left shoulder into your right thigh. Hold for 5-10 breaths. Then switch sides.
Happy Baby Pose
Start in Staff Pose. Bring your knees to your chest and clasp your hands around your ankles. Gently pull your knees towards your chest. Hold for 5-10 breaths.
Yin Yoga Sequence For Stress
Relief
Are you feeling overwhelmed and stressed? If so, a yin yoga sequence may be just what you need. Yin yoga is a slow-paced style of yoga that is designed to help you release tension and stress from your body.
This sequence includes a few simple poses that are perfect for stress relief. It can be done in as little as 10 minutes, and you can do it anytime, anywhere.
1. Seated Forward Bend: This pose is a wonderful way to release tension from the neck and shoulders. Sit with your legs straight out in front of you, and fold forward, reaching for your toes. If you can’t reach your toes, you can reach for your shins or thighs. Hold the pose for 1-2 minutes.
2. Child’s Pose: Child’s pose is a deep hip opener that can help to release stress and tension from the lower back. Start in a kneeling position, then fold forward, bringing your forehead to the floor. Extend your arms out in front of you, or rest them on your thighs. Hold the pose for 1-2 minutes.
3. Camel Pose: Camel pose is a great way to stretch the chest and open the heart. Start in a kneeling position, then reach your hands up to the sky, clasping your hands together. Push your hips forward and arch your back, looking up at your hands. Hold the pose for 1-2 minutes.
4. Low Lunge: This pose is a great way to open up the hips and quads. Start in a lunge position, with your left foot in front of your right. Drop your back knee to the floor and extend your arms overhead. Hold the pose for 1-2 minutes, then switch sides.
5. Corpse Pose: Corpse pose is a restorative pose that can help to calm the mind and relieve stress. Lie down on your back and relax your arms and legs. Close your eyes and focus on your breath. Stay in the pose for 5-10 minutes.
Yin Restorative Yoga Sequence
There are many different types of yoga, and each one has its own unique benefits. Yin yoga is a type of yoga that is focused on restoring and balancing the body. It is a slower-paced style of yoga that involves holding poses for a longer period of time. This allows the body to release tension and restore energy.
The Yin yoga sequence below is designed to restore and balance the body. It is a great sequence to do after a long day of work, or anytime you need to relax and restore your energy.
1. Child’s Pose
Child’s pose is a great pose to start the sequence with. It is a calming pose that stretches the hips, thighs, and lower back.
How to do it:
Start by kneeling on the floor with your knees hip-width apart. Bring your big toes together, and sit back on your heels. Reach your arms forward and fold your torso over your thighs. Rest your forehead on the floor, or bring your hands to your forehead if it is uncomfortable to rest your forehead on the floor. Hold for 5-10 breaths.
2. Seated Forward Bend
Seated forward bend is another great pose for stretching the hips, thighs, and lower back.
How to do it:
Start by sitting on the floor with your legs straight out in front of you. Bend forward at the waist and reach for your toes. If you can’t reach your toes, reach for your shins or thighs instead. Hold for 5-10 breaths.
3. Pigeon Pose
Pigeon pose is a great pose for stretching the hips and glutes.
How to do it:
Start by kneeling on the floor with your right knee bent and your left leg extended behind you. Place your right ankle above your left knee. Reach your arms forward and fold your torso over your left thigh. Rest your forehead on the floor, or bring your hands to your forehead if it is uncomfortable to rest your forehead on the floor. Hold for 5-10 breaths. Then switch legs and repeat.
4. Supine Hand-To-Big-Toe Pose
Supine hand-to-big-toe pose is a great pose for stretching the hamstrings and glutes.
How to do it:
Start by lying on your back on the floor. Bring your right knee into your chest and loop a strap or belt around the ball of your right foot. Extend your left leg straight out on the floor. Hold for 5-10 breaths, then switch legs and repeat.
5. Sphinx Pose
Sphinx pose is a great pose for stretching the chest and spine.
How to do it:
Start by lying on your stomach on the floor. Place your hands next to your shoulders, with your forearms parallel to the floor. Press your pubis into the floor, and lift your chest and head up. Hold for 5-10 breaths.
6. Cat-Cow Pose
Cat-cow pose is a great pose for stretching the spine and hips.
How to do it:
Start on all fours on the floor, with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your spine up, then exhale and tuck your chin and tailbone and round your spine. Repeat for 5-10 breaths.
7. Downward Dog
Downward dog is a great pose for stretching the hamstrings, spine, and calves.
How to do it:
Start in plank position with your hands directly below your shoulders. Press your hips up and back, and extend your legs straight behind you. Hold for 5-10 breaths.
8. Child’s Pose
Child’s pose is a great pose to end the sequence with. It is a calming pose that stretches the hips, thighs, and lower back.
How to do it:
Start by kneeling on the floor with your knees hip-width apart. Bring your big toes together, and sit back on your heels. Reach your arms forward and fold your torso over your thighs. Rest your forehead on the floor, or bring your hands to your forehead if it is uncomfortable to rest your forehead on the floor. Hold for 5-10 breaths.
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.
