90 Minute Yoga Sequence For Beginners
If you’re just starting out, or if you’re looking for a new sequence to try, this 90 minute yoga sequence for beginners is a great place to start! This sequence is beginner-friendly, but it can also be challenging if you’re looking for something more advanced.
The sequence is broken down into five parts:
1. Sun Salutations
2. Standing Poses
3. Backbends
4. Forward Bends
5. Restorative Poses
Sun Salutations
Sun Salutations are a great way to warm up your body for the rest of the sequence. They also help to improve flexibility and strength.
Start in Mountain Pose.
Inhale as you reach your arms up to the sky.
Exhale as you fold forward into a Forward Fold.
Inhale as you reach your arms up to the sky.
Exhale as you fold forward into a Forward Fold.
Inhale as you step or jump back into a Plank Pose.
Exhale as you lower your knees to the ground into a Child’s Pose.
Take a few deep breaths in Child’s Pose.
Forward Bends
Forward Bends help to stretch the hamstrings and the back of the body.
Start in Mountain Pose.
Inhale as you reach your arms up to the sky.
Exhale as you fold forward into a Forward Fold.
Inhale as you reach your arms up to the sky.
Exhale as you fold forward into a Forward Fold.
Inhale as you step or jump back into a Plank Pose.
Exhale as you lower your knees to the ground into a Child’s Pose.
Take a few deep breaths in Child’s Pose.
Next, move on to the following poses:
Warrior I
Warrior II
Extended Triangle Pose
Backbends
Backbends help to open up the chest and the front of the body.
Start in Child’s Pose.
Come up to a Tabletop Position.
Inhale as you reach your right arm up to the sky.
Exhale as you reach your left arm back and down towards the floor.
Look up at your right hand.
Stay here for 5-10 breaths.
Repeat on the other side.
Next, move on to the following poses:
Camel Pose
Cow Face Pose
Bridge Pose
Restorative Poses
Restorative poses help to soothe the body and mind.
Start in a comfortable seated position.
Extend your legs out in front of you.
Place a bolster, pillow, or blanket behind your back.
Slowly recline back and relax into the bolster.
Stay here for 5-10 minutes.
Next, move on to the following poses:
Happy Baby Pose
Sphinx Pose
Corpse Pose
Gentle Restorative Yoga Sequence
for Back Pain
One of the main benefits of yoga is its ability to help us maintain healthy spines. Back pain is one of the most common health complaints in the United States, and it can be caused by a variety of factors, including improper posture, weak muscles, and stress. A regular yoga practice can help to address all of these issues and can provide relief from back pain.
The following sequence is a gentle, restorative yoga sequence that is perfect for those suffering from back pain. It includes a variety of poses that will help to stretch and strengthen the muscles in the back and upper body, as well as release tension in the neck and shoulders.
This sequence should be practiced every day, or at least a few times a week, to see results. If you are suffering from back pain, please consult with a doctor before beginning any new yoga practice.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start any yoga sequence, especially one that is designed to help relieve back pain. It is a calming pose that stretches the back, hips, and thighs.
To do child’s pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press the palms of your hands into the mat. Inhale and lengthen your spine, then exhale and fold forward, bringing your forehead to the mat. Keep your hips pressed firmly into the floor and hold for 5-10 breaths.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is another great pose for stretching and strengthening the back muscles. It also helps to loosen up the spine and neck.
To do cat-cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, then exhale and tuck your chin and curl your spine up towards the ceiling. Hold for a few breaths, then switch directions and repeat.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a classic yoga pose that is great for stretching the back, hamstrings, and calves. It also helps to build strength in the arms and shoulders.
To do downward-facing dog, start in plank pose. Then, as you exhale, press your hips back and lift your heels up towards the ceiling, coming into Downward-Facing Dog. Hold for 5-10 breaths, then release back to plank pose and repeat.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a great pose for stretching the hamstrings, spine, and shoulders. It is also a great way to release tension in the neck.
To do seated forward bend, sit on the floor with your legs straight out in front of you. Flex your feet and place your hands on the floor beside you. Inhale and lengthen your spine, then exhale and fold forward, reaching for your toes. Hold for 5-10 breaths, then release back to sit up and repeat.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose for strengthening the arms and shoulders, and it also stretches the chest and abs.
To do upward-facing dog, start in Downward-Facing Dog. Then, as you exhale, press your hips up and lift your chest and head up towards the ceiling, coming into Upward-Facing Dog. Hold for 5-10 breaths, then release back to Downward-Facing Dog and repeat.
6. Camel Pose (Ustrasana)
Camel pose is a deep back stretch that is perfect for those with tight backs. It also strengthens the back and shoulders.
To do camel pose, start in kneeling position with your thighs parallel to each other. Place your hands on your hips and press your hips forward. As you inhale, lift your chest and arch your back, reaching for your heels. Hold for 5-10 breaths, then release back to kneeling position and repeat.
7. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for stretching the back, hips, and neck. It also helps to build strength in the glutes and abs.
To do bridge pose, start in lying position on your back with your feet flat on the floor and your knees bent. Inhale and lift your hips up towards the ceiling, coming into bridge pose. Hold for 5-10 breaths, then release back to lying position and repeat.
Advanced Yoga Sequence Pdf
This advanced yoga sequence pdf is designed to give you a deeper yoga experience. The poses are more challenging and require more flexibility and strength. If you are new to yoga, you may want to start with a beginner sequence instead.
1. Downward-Facing Dog
This pose is a basic yoga pose that stretches the entire body. It strengthens the arms, legs, and back.
2. Upward-Facing Dog
This pose is a great way to open up the chest and shoulders. It also strengthens the arms and legs.
3. Camel Pose
This pose stretches the entire front of the body, including the chest, abs, and hip flexors. It also strengthens the back.
4. Chair Pose
This pose strengthens the legs and glutes. It also helps to improve balance.
5. Warrior I
This pose strengthens the legs and glutes. It also helps to improve balance.
6. Warrior II
This pose strengthens the legs and glutes. It also helps to improve balance.
7. Triangle Pose
This pose stretches the hips, hamstrings, and abs. It also strengthens the arms and legs.
8. Half Moon Pose
This pose stretches the hips, hamstrings, and abs. It also strengthens the arms and legs.
9. Downward-Facing Dog with Leg Raise
This pose strengthens the arms and legs. It also helps to improve balance.
10. Bridge Pose
This pose stretches the chest, abs, and hip flexors. It also strengthens the back.
10 Minute Standing Yoga Sequence Transcript
Hello and welcome to our 10 minute standing yoga sequence. This sequence is designed to help improve your balance, strength and flexibility. We recommend you warm up for a few minutes before beginning this sequence.
Start by standing in Tadasana, or Mountain Pose. Ground down through your feet and feel your body rise up towards the sky. Engage your core and keep your spine long as you reach your arms overhead.
Step your left foot back about three feet, and sink down into a low Lunge. Keep your spine long and your hips square as you reach your arms overhead. Hold for a few breaths, then switch sides.
Step your right foot back and sink down into a low Lunge. Reach your arms overhead and hold for a few breaths.
Step your left foot back and come into a high Lunge. Reach your arms overhead and hold for a few breaths.
Step your right foot back and come into a low Plank Pose. Keep your core engaged and your spine long as you hold for a few breaths.
Lower down to your forearms and come into a low Push-Up Pose. Keep your core engaged and your spine long as you hold for a few breaths.
Step your left foot back and come into a high Plank Pose. Keep your core engaged and your spine long as you hold for a few breaths.
Lower down to your knees and come into Child’s Pose. Relax your forehead on the ground and stretch your arms out in front of you. Hold for a few breaths, then switch sides.
Step your right foot back and come into a high Plank Pose. Keep your core engaged and your spine long as you hold for a few breaths.
Lower down to your knees and come into Child’s Pose. Relax your forehead on the ground and stretch your arms out in front of you. Hold for a few breaths.
Step your left foot forward and come into a standing position. Reach your arms overhead and feel your body rise up towards the sky. Engage your core and keep your spine long as you reach your arms overhead.
We hope you enjoyed this sequence!
Blank Yoga Sequencing Template
Sequencing is an important part of teaching yoga. A well-sequenced class will flow smoothly, providing a balanced and challenging experience for students. It can be difficult, however, to come up with new sequences every time you teach.
That’s where a sequencing template comes in handy. A template is a basic outline of a sequence that you can use as a starting point, then adapt to fit your own class.
The following template is designed for a basic beginner’s class. It includes a warm-up, standing poses, a few seated poses, and a cool-down.
Warm-Up (5-10 minutes)
Start with some gentle warm-up poses to get the body moving and the blood flowing. Try some simple Sun Salutations, spinal twists, or hip openers.
Standing Poses (15-20 minutes)
Next, move on to some standing poses. These poses are a great way to build strength and flexibility. Try to include a variety of poses, including some that challenge balance and coordination.
Seated Poses (10-15 minutes)
Finish up with a few seated poses. These poses are great for stretching and relieving tension. Try to include a few poses that target the hips and spine.
Cool-Down (5-10 minutes)
Finish up with a few gentle stretches to cool down the body and mind. Try some hamstring stretches, chest openers, and neck stretches.
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.
