Advanced Vinyasa Yoga Sequence
This advanced vinyasa yoga sequence is designed to challenge your practice and improve your strength, flexibility and balance. The sequence includes a variety of poses, including inversions and backbends, that will help you to build stamina and increase your range of motion.
Warm up with a few rounds of sun salutations, then move on to the following sequence. Hold each pose for five breaths, or longer if you are comfortable.
1. Downward-Facing Dog
Start in downward-facing dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down through your palms to lengthen your spine. Tuck your toes and lift your hips up and back, pressing your heels down into the ground. Hold for five breaths.
2. Upward-Facing Dog
From downward-facing dog, curl your toes under and press up into upward-facing dog. Keep your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down through your palms to lengthen your spine. Look up at the ceiling and hold for five breaths.
3. Camel
From upward-facing dog, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Hold for five breaths.
4. Wheel
From camel, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Use your ab muscles to curl your upper body off the floor and reach for your toes. Hold for five breaths.
5. Fish
From wheel, lower your torso back down to the floor and press your hips up and back. Reach for your heels with your hands and press your hips up and forward. Tuck your chin and lift your chest up, then hold for five breaths.
6. Scorpion
From fish, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Bend your right leg and reach your right hand back to touch your ankle. Hold for five breaths, then switch sides.
7. King Pigeon
From scorpion, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Bend your left leg and reach your left hand back to touch your ankle. Hold for five breaths, then switch sides.
8. Bridge
From king pigeon, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Keep your shoulders and head on the floor and hold for five breaths.
9. Bow
From bridge, press your hips up and back and slowly lower your torso down to the floor. Reach for your heels with your hands and press your hips up and forward. Keep your shoulders and head on the floor and hold for five breaths.
10. Corpse
From bow, lower your torso and legs down to the floor. Rest your arms by your sides, with your palms facing up. Close your eyes and relax for five breaths.
Rejuvenating Yoga Sequences
for the New Year
Happy New Year! As we ring in the New Year, many of us are looking for ways to refresh and rejuvenate our minds and bodies. If you’re looking for a way to add some yoga into your routine, here are a few sequences to help you get started.
The first sequence is a basic sun salutation that will help to warm up your body. It’s a great sequence to do at the beginning of your practice, or anytime you need a quick pick-me-up.
The second sequence is a more advanced sun salutation that will help to build heat and energy in your body. It’s a great sequence to do at the beginning of your practice, or anytime you need a more intense workout.
The third sequence is a yoga flow that will help to stretch and lengthen your body. It’s a great sequence to do anytime you need a little extra stretch.
The fourth sequence is a yoga flow that will help to strengthen and tone your body. It’s a great sequence to do anytime you want to work on your strength and flexibility.
Happy practicing!
50 Minute Yoga Sequence
for Strength, Flexibility and Relaxation
Do you want to improve your strength, flexibility and relaxation? If so, then a yoga sequence may be perfect for you! In this blog post, we will provide a 50 minute yoga sequence that is designed to help you achieve all of these goals.
The yoga sequence that we will be providing is made up of a variety of poses that will target different areas of the body. We will start with some gentle stretches to warm up the body, and then move on to more challenging poses.
If you are new to yoga, we recommend that you start with the first few poses and work your way up to the more challenging ones. Remember to always listen to your body and never push yourself too hard.
We hope you enjoy this yoga sequence!
1. Warm Up:
Start by warming up the body with some gentle stretches. This will help to loosen up the muscles and prepare them for the more challenging poses.
2. Downward Dog:
Start in a tabletop position with your hands directly below your shoulders and your knees directly below your hips. Engage your abdominal muscles and press your palms firmly into the floor.
Extend your legs and raise your hips into the air, coming into a Downward Dog position. Keep your head and neck in line with your spine, and hold for five breaths.
3. Child’s Pose:
Come back to a tabletop position, and then fold forward, bringing your forehead to the floor. Extend your arms in front of you and relax your torso and hips.
Hold for five breaths, and then come back to Child’s Pose for another five breaths.
4. Cat-Cow:
Come to all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale and arch your back, coming into Cow Pose. Exhale and tuck your chin, coming into Cat Pose.
Repeat for five breaths.
5. Upward Dog:
From all fours, curl your toes under and press your hips into the air, coming into an Upward Dog position.
Extend your arms and legs, and hold for five breaths.
6. Downward Dog Variation:
From Upward Dog, slowly lower your hips to the floor and come into a Downward Dog position.
Hold for five breaths.
7. Plank:
Come to all fours and then press up into a Plank position.
Make sure your shoulders are directly over your wrists and your body is in a straight line from your head to your heels.
Hold for five breaths.
8. Half Moon:
From Plank, lift your right hand and extend it towards the ceiling.
Rotate your body to the right and extend your left leg out behind you. Look up at your right hand and hold for five breaths.
9. Triangle:
From Half Moon, come back to a standing position.
Step your left foot back and place your left hand on your left thigh.
Extend your right arm straight out to the side and look up at your right hand. Hold for five breaths.
10. Warrior I:
From Triangle, step your right foot forward and come into a Warrior I position.
Make sure your right knee is directly over your right ankle and your left hip is pushed forward.
Extend your arms and hold for five breaths.
11. Warrior II:
From Warrior I, rotate your body to the right and come into a Warrior II position.
Make sure your right knee is directly over your right ankle and your left hip is pushed forward.
Extend your arms and hold for five breaths.
12. Reverse Warrior:
From Warrior II, rotate your body to the left and come into a Reverse Warrior position.
Make sure your left knee is directly over your left ankle and your right hip is pushed forward.
Extend your arms and hold for five breaths.
13. Half Camel:
From Reverse Warrior, slowly lower your torso and grab hold of your right ankle with your right hand.
Make sure your spine is elongated and your abdominal muscles are engaged.
Hold for five breaths, and then switch sides.
14. Camel:
From Half Camel, slowly raise your torso and grab hold of your left ankle with your left hand.
Make sure your spine is elongated and your abdominal muscles are engaged.
Hold for five breaths.
15. Fish:
Lie down on your back and place your palms on the floor beside your hips.
Press your hips and lower back into the floor and then lift your head and chest off the floor.
Extend your legs and hold for five breaths.
16. Corpse Pose:
Finish your yoga sequence with Corpse Pose.
Lie down on your back and relax your entire body.
Close your eyes and hold for five minutes.
We hope you enjoyed this yoga sequence! Remember to always listen to your body and never push yourself too hard.
Creative Yin Yoga Sequences
The practice of Yin Yoga is a wonderful way to release tension and stress from the body, and to increase flexibility and mobility in the joints. Yin Yoga sequences typically involve holding poses for three to five minutes, which allows the body to slowly and deeply stretch.
The following sequence is a great way to start your day, or to use as a break during a busy day. It includes a few simple poses that are great for stretching the hips, hamstrings, and lower back.
1. Start in Child’s Pose (Balasana).
2. From Child’s Pose, move in to a Forward Fold (Pashchimottanasana).
3. From Forward Fold, move in to a Wide-Legged Forward Fold (Prasarita Padottanasana).
4. From Wide-Legged Forward Fold, move in to a Triangle Pose (Trikonasana).
5. From Triangle Pose, move in to a Half-Moon Pose (Ardha Chandrasana).
6. From Half-Moon Pose, move in to a Standing Forward Fold (Uttanasana).
7. From Standing Forward Fold, move in to a Downward-Facing Dog (Adho Mukha Svanasana).
8. From Downward-Facing Dog, move in to Child’s Pose.
9. Repeat steps 1-8.
Evening Yoga Sequence For Beginners
If you’re just getting started with yoga, you may be wondering what sequence of poses is best for you. While there is no one-size-fits-all answer, we’ve put together a basic beginner yoga sequence that should help you get started.
This sequence includes a few basic poses that will help you warm up your body, and then moves on to a few more challenging poses. If you’re feeling adventurous, you can try adding in some of the more advanced poses at the end. But be sure to take it slow, and always listen to your body.
If you’re feeling stiff or sore, or if any of the poses cause discomfort, back off and try a less challenging variation. And remember, yoga is about finding your own personal practice, so feel free to adapt the sequence to fit your own needs.
Warrior I
This pose is a great way to start your sequence, as it warms up your hips and legs.
To do Warrior I, stand with your feet hip-width apart and your toes pointing forward. Step your left foot back and turn your left heel in so that your left toes are pointing out to the side.
Bend your right knee and sink down into a lunge, keeping your spine long and your core engaged. Reach up towards the sky with your right hand, and hold for a few breaths.
Then switch sides and repeat.
Downward-Facing Dog
This pose is a great way to stretch out your hamstrings, calves, and back.
To do Downward-Facing Dog, start in a tabletop position, with your wrists and shoulders in line with your hips. Then tuck your toes and lift your hips up into the air, so that you form an inverted V shape with your body.
Hold for a few breaths, and then release back to tabletop.
Cat-Cow
This pose is a great way to warm up your spine and loosen up your back.
To do Cat-Cow, start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up towards the sky, and exhale as you round your spine and tuck your chin towards your chest.
Continue moving back and forth between Cat and Cow for a few breaths.
Puppy Pose
This pose is a great way to stretch out your shoulders, chest, and back.
To do Puppy Pose, start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. Keep your spine parallel to the ground as you tuck your chin and press your chest towards the ground.
Hold for a few breaths, then release back to all fours.
Upward-Facing Dog
This pose is a great way to stretch out your chest and upper back.
To do Upward-Facing Dog, start in Downward-Facing Dog. Then lift your hips up and press your chest towards the sky, tucking your chin towards your chest.
Hold for a few breaths, then release back to Downward-Facing Dog.
Mountain Pose
Mountain Pose is a basic standing pose that helps you feel grounded and centered.
To do Mountain Pose, stand with your feet hip-width apart and your toes pointing forward. Engage your core and lift your chest up towards the sky. Relax your shoulders and arms by your sides.
Hold for a few breaths, then release back to standing.
Tree Pose
Tree Pose is a great way to improve your balance and focus.
To do Tree Pose, stand with your feet hip-width apart and your toes pointing forward. Bend your left knee and place your left foot on your right thigh, ankle on top of your knee.
Press your left foot into your right thigh and lift your chest up towards the sky. Hold for a few breaths, then switch sides and repeat.
Camel Pose
Camel Pose is a great way to open up your chest and shoulders.
To do Camel Pose, start on your knees with your thighs parallel to each other. Place your hands on your lower back, with your fingers pointing towards your tailbone.
Press your hips forward and arch your back, keeping your spine long. Hold for a few breaths, then release back to kneeling.
Bridge Pose
Bridge Pose is a great way to stretch your chest, hips, and thighs.
To do Bridge Pose, start by lying on your back with your feet flat on the ground and your legs bent. Place your hands on the ground by your sides.
Lift your hips up towards the sky, and hold for a few breaths. Then release back to lying flat on your back.
Fish Pose
Fish Pose is a great way to stretch your chest and neck.
To do Fish Pose, start by lying on your back with your legs bent and your feet flat on the ground. Place your hands on the ground by your sides, with your fingers pointing towards your feet.
Lift your upper body and chest off the ground, and rest your head on the ground. Hold for a few breaths, then release back to lying flat on your back.
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.
