60 Minute Yoga Sequence Intermediate
This sequence is a great way to build heat, stamina and strength in your yoga practice. It is also a great way to work on your alignment and find your edge. We recommend that you have a basic understanding of the poses before attempting this sequence.
1. Downward Dog – Start in Downward Dog. Spread your fingers wide and press firmly into the mat. Tuck your toes and lift your hips up and back, creating a long and powerful line from your fingertips to your heels. Hold for 5-10 breaths.
2. Plank – From Downward Dog, step or jump your feet to the outside of your hands. Come into a high Plank position. Make sure your wrists are in line with your shoulders and your core is engaged. Hold for 5-10 breaths.
3. Low Plank – From Plank, lower your knees to the mat. Keep your core engaged and your spine long as you hold for 5-10 breaths.
4. Upward Dog – From Low Plank, press into your hands and curl your toes under as you lift your hips up and back into Upward Dog. Make sure your hips are higher than your shoulders and your spine is long. Hold for 5-10 breaths.
5. Downward Dog – Step or jump your feet back to Downward Dog. Hold for 5-10 breaths.
6. Warrior I – From Downward Dog, step your right foot forward between your hands. Turn your left heel down and lift your torso up and forward. Reach your arms out to the sides and look up at your fingertips. Hold for 5-10 breaths.
7. Warrior II – From Warrior I, rotate your torso to the right and reach your right arm out to the side. Keep your left leg strong and your hips facing forward. Hold for 5-10 breaths.
8. Reverse Warrior – From Warrior II, reach your left arm back and down as you turn your hips and torso to the left. Keep your right leg strong and your spine long. Hold for 5-10 breaths.
9. Triangle Pose – From Reverse Warrior, reach your right arm straight out to the side and your left arm straight back. Turn your left foot in slightly and your right foot out to the side. Keep your hips facing forward and your spine long. Hold for 5-10 breaths.
10. Half Moon Pose – From Triangle Pose, lift your left hand up and reach your right hand down to the floor. Balancing on your left leg, lift your right leg up and over your left. Look up at your left hand. Hold for 5-10 breaths.
11. Warrior III – From Half Moon Pose, lift your right leg up and place your right toes on the floor in front of your left ankle. Reach your arms out to the sides and keep your spine long. Hold for 5-10 breaths.
12. Downward Dog – Step or jump your feet back to Downward Dog. Hold for 5-10 breaths.
13. Camel Pose – From Downward Dog, reach your hips up and back as you tuck your chin and slide your hands to your lower back. Start to lift your chest up and forward as you open your hips. Hold for 5-10 breaths.
14. Child’s Pose – From Camel Pose, lower your hips to the mat and extend your arms in front of you. Rest your forehead on the mat and let your breath deepen. Hold for 5-10 breaths.
15. Corpse Pose – From Child’s Pose, extend your legs out long and let your arms rest by your sides. Close your eyes and let go of all your thoughts. Hold for 5-10 minutes.
Lunar Flow Yoga Sequence
The moon is associated with the flow of energy in the body and is said to be the ruler of the menstrual cycle. This yoga sequence is designed to help you connect with the energy of the moon and flow with its rhythm. It is a great sequence for women who are menstruating or who are experiencing PMS symptoms.
1. Sun Salutations (Surya Namaskar)
The sun salutations are a series of poses that help to warm up the body and increase energy. They are a great way to start your yoga practice and are especially beneficial when done in the morning.
2. Warrior I (Virabhadrasana I)
The warrior poses are a series of poses that help to build strength and stamina. They are named after the warrior gods of Indian mythology. Warrior I is a great pose for strengthening the legs and hips.
3. Half Moon (Ardha Chandrasana)
The half moon pose is a balancing pose that helps to improve balance and coordination. It is also said to be helpful in relieving stress and anxiety.
4. Eagle (Garudasana)
The eagle pose is a balancing pose that helps to improve balance and coordination. It is also said to be helpful in relieving stress and anxiety.
5. Fish (Matsyasana)
The fish pose is a pose that helps to open the chest and improve flexibility in the spine. It is also said to be beneficial for relieving stress and anxiety.
6. Corpse Pose (Savasana)
The corpse pose is a pose of rest and relaxation. It is a great pose to do at the end of your yoga practice or anytime you need to relax and rejuvenate.
Yoga Sequence 20 Minutes
1. Start standing tall with feet hip-width apart, arms by your sides.
2. Inhale and reach your arms up overhead.
3. Exhale and hinge forward at the waist, lowering your hands to the floor.
4. Step your left foot back behind you, and lower your right knee to the floor.
5. Keep your left hand on the floor and reach your right hand toward the ceiling.
6. Hold for five breaths, then switch sides.
7. Come back to standing and repeat the sequence two more times.
This sequence is designed to give you a quick and effective yoga workout. It’s perfect for when you’re short on time, but still want to get your yoga fix! The sequence includes three poses: standing tall, folding forward, and stepping back. Each pose is held for five breaths.
Best Restorative Yoga Sequences
for Beginners
Restorative yoga is a type of yoga that is all about relaxation and restoration. It is the perfect practice for beginners because it is gentle and calming.
There are a few different sequences that you can do to get started with restorative yoga. The following sequence is a great way to start your practice.
1. Start by sitting in a comfortable position. You can sit in a chair, on a blanket, or on the floor.
2. Close your eyes and take a few deep breaths in and out.
3. Inhale and bring your arms up overhead. Exhale and relax your arms by your sides.
4. Inhale and bring your knees up to your chest. Exhale and release your knees.
5. Inhale and extend your legs out in front of you. Exhale and relax your legs.
6. Take a few deep breaths in and out.
7. When you’re ready, slowly sit up and take a few more deep breaths.
The following sequence is another great way to get started with restorative yoga.
1. Start by sitting in a comfortable position. You can sit in a chair, on a blanket, or on the floor.
2. Close your eyes and take a few deep breaths in and out.
3. Inhale and bring your arms up overhead. Exhale and relax your arms by your sides.
4. Inhale and bring your knees up to your chest. Exhale and release your knees.
5. Inhale and extend your legs out in front of you. Exhale and relax your legs.
6. Reach your arms out to the sides and slowly recline back.
7. Allow your body to relax into the pose. Stay here for 5-10 breaths.
8. When you’re ready, slowly lift your head and torso off the ground and bring your arms back to your sides.
9. Take a few deep breaths in and out.
10. When you’re finished, slowly sit up and take a few more deep breaths.
Simple Hatha Yoga Sequence
for Beginners
If you are new to yoga, here is a simple Hatha Yoga sequence to help you get started. This sequence includes basic poses that will help you build strength, flexibility, and balance.
1. Mountain pose (Tadasana)
2. Downward facing dog pose (Adho Mukha Svanasana)
3. Upward facing dog pose (Urdhva Mukha Svanasana)
4. Child’s pose (Balasana)
5. Cobra pose (Bhujangasana)
6. Camel pose (Ustrasana)
7. Warrior I pose (Virabhadrasana I)
8. Warrior II pose (Virabhadrasana II)
9. Triangle pose (Trikonasana)
10. Extended Triangle pose (Utthita Trikonasana)
11. Half Moon pose (Ardha Chandrasana)
12. Downward facing dog pose (Adho Mukha Svanasana)
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.
