Aerial Yoga Intermediate Sequence
This intermediate sequence is designed to build on the basic poses learned in Aerial Yoga Beginner Sequence. It will help to improve strength, balance and flexibility.
Poses
1. Chaturanga Dandasana (Four-Limbed Staff Pose)
This pose is a basic yoga pose that helps to build strength and endurance in the arms and shoulders.
From a standing position, bend your knees and lower your body down to the floor, keeping your hands on the floor in front of you.
Your elbows should be close to your body, and your shoulders should be down and back.
Press down into your hands and feet, and lift your torso and hips up off the floor.
Hold for five breaths, then lower your body back to the floor.
2. Upward Dog Pose
This pose helps to stretch the chest and front of the body.
From Chaturanga Dandasana, press up to a tabletop position.
Spread your fingers wide and press down into your hands.
Lift your hips and tailbone up, and press your chest forward.
Hold for five breaths, then release back to Chaturanga Dandasana.
3. Camel Pose
This pose helps to stretch the chest and front of the body.
From Upward Dog Pose, press up to a tabletop position.
Drop your hips to the floor and bring your hands to your back for support.
Press your hips forward and lift your chest and head up.
Hold for five breaths, then release back to Upward Dog Pose.
4. Downward Dog Pose
This pose helps to stretch the back of the body.
From Camel Pose, press your hips back and lift your torso and head up.
Bring your hands to the floor and press your hips back and down.
Push your heels toward the floor and hold for five breaths.
5. Half Camel Pose
This pose helps to stretch the chest and front of the body.
From Downward Dog Pose, step your right foot forward between your hands.
Rest your right hand on your right thigh and reach your left arm up toward the ceiling.
Press your hips forward and lift your chest and head up.
Hold for five breaths, then release back to Downward Dog Pose.
6. Chair Pose
This pose helps to build strength and endurance in the legs.
From Downward Dog Pose, step your left foot forward between your hands.
Rest your left hand on your left thigh and reach your right arm up toward the ceiling.
Press your hips forward and lift your chest and head up.
Hold for five breaths, then release back to Downward Dog Pose.
7. Warrior I Pose
This pose helps to build strength and endurance in the legs.
From Chair Pose, step your right foot forward and lunge forward with your left leg.
Your right knee should be bent and your left leg should be straight.
Your right arm should be reaching straight up overhead, and your left arm should be at your side.
Hold for five breaths, then release back to Chair Pose.
8. Warrior II Pose
This pose helps to build strength and endurance in the legs.
From Warrior I Pose, lunge forward with your left leg and rotate your body to the right.
Your right knee should be bent and your left leg should be straight.
Your right arm should be reaching straight up overhead, and your left arm should be at your side.
Hold for five breaths, then release back to Warrior I Pose.
9. Triangle Pose
This pose helps to improve balance and flexibility.
From Warrior II Pose, extend your left arm straight out to the side and reach your right arm straight back.
Your feet should be about three feet apart.
Bend your left knee and rotate your body to the left.
Hold for five breaths, then release back to Warrior II Pose.
10. Half Moon Pose
This pose helps to improve balance and flexibility.
From Triangle Pose, extend your left arm straight out to the side and reach your right arm straight back.
Your feet should be about three feet apart.
Bend your left knee and rotate your body to the left.
Lift your right leg up and extend it straight out to the side.
Hold for five breaths, then release back to Triangle Pose.
Twisting Yoga Sequence
for Improved Flexibility
People often ask me how I became so flexible. The answer is simple- I do a lot of twisting yoga poses.
The twisting yoga sequence I’m about to share with you is not only great for improving flexibility, but it’s also really fun and challenging. So roll out your mat, and let’s get started!
The first pose in the sequence is Ardha Matsyendrasana (Half Lord of the Fishes Pose). To do this pose, sit with your left leg extended straight out in front of you, and your right leg bent with your foot resting against your left inner thigh. Place your left hand on the floor behind you, and reach your right hand around your back to clasp your left hand.
Now, slowly twist your torso to the right, and hold for 5-10 breaths. Be sure to keep your spine long and your shoulder blades pulled down your back.
Next, we’ll do Marichyasana III (Pose of the Sage Marichi III). To do this pose, sit with your legs crossed in front of you, and place your left hand on the floor behind you. Reach your right arm up towards the ceiling, and then reach it behind you to clasp your left hand.
Now, slowly twist your torso to the right, and hold for 5-10 breaths. Again, be sure to keep your spine long and your shoulder blades pulled down your back.
After you’ve completed both of these poses, you can either rest in Savasana (Corpse Pose) or move on to the next pose in the sequence.
The next pose is Pashimottanasana (Intense Forward Bend). To do this pose, stand with your feet hip-width apart, and fold forward from the hips, keeping your spine long. Place your hands on the floor in front of you, or clasp your hands together behind your back.
Hold for 5-10 breaths, and then slowly rise back up to standing.
Next, we’ll do Uttanasana (Standing Forward Bend). To do this pose, stand with your feet hip-width apart, and fold forward from the hips, keeping your spine long. Place your hands on the floor in front of you, or clasp your hands together behind your back.
Hold for 5-10 breaths, and then slowly rise back up to standing.
The final pose in the sequence is Paschimottanasana (Seated Forward Bend). To do this pose, sit with your legs straight out in front of you, and fold forward from the hips, keeping your spine long. Place your hands on the floor in front of you, or clasp your hands together behind your back.
Hold for 5-10 breaths, and then slowly rise back up to sitting.
If you’re feeling really flexible, you can try to do the entire sequence twice.
I hope you enjoy this twisting yoga sequence!
Create Own Yoga Sequence
There are many different yoga sequences that one can follow, but the best sequence for you is the one that you create yourself. This sequence will be based on your own needs, abilities, and preferences.
To create your own yoga sequence, start by thinking about what you need most. Are you looking for a sequence that will help you improve your flexibility? Or are you looking for a sequence that will help you build strength? Or are you looking for a sequence that will help you relax and de-stress?
Once you know what you need, you can start putting together your sequence. Begin with a few basic poses that you know you can do, and then add in a few more challenging poses. If you need a sequence that will help you improve your flexibility, include a few poses that stretch your body. If you need a sequence that will help you build strength, include a few poses that require you to hold a pose for a longer period of time. And if you need a sequence that will help you relax and de-stress, include a few calming poses.
When putting together your sequence, be sure to mix it up. Don’t do the same sequence every time you practice. This will help keep your practice interesting and challenging.
The best way to learn how to create your own yoga sequence is to experiment. Try out different poses and see what works best for you. Be creative and have fun with it!
Bikram Yoga Sequence Video
There is no question that a regular yoga practice can be extremely beneficial – both physically and mentally. However, for those who are new to yoga, or those who are looking for a more challenging practice, Bikram Yoga may be the perfect option.
Bikram Yoga is a form of hot yoga, which is practiced in a room that is heated to approximately 105 degrees Fahrenheit. This hot environment helps to loosen the muscles and joints, making them more flexible. The sequence of 26 poses that make up a Bikram Yoga class is also designed to help improve strength, balance and flexibility.
If you are interested in trying a Bikram Yoga class, be sure to check with your doctor first to make sure that this type of yoga is appropriate for you. And, if you are new to yoga, it may be a good idea to attend a few beginner classes before trying a Bikram Yoga class.
Here is a basic sequence of 26 poses that you can do at home to get a taste of Bikram Yoga:
1. Child’s Pose
2. Mountain Pose
3. Downward Dog
4. Cobra Pose
5. Camel Pose
6. Warrior I Pose
7. Half Moon Pose
8. Triangle Pose
9. Tree Pose
10. Extended Triangle Pose
11. Standing Forward Bend
12. Standing Half Camel Pose
13. Chair Pose
14. Half Moon Pose
15. King Pigeon Pose
16. Eagle Pose
17. Triangle Pose
18. Half Moon Pose
19. Fish Pose
20. Happy Baby Pose
21. Corpse Pose
22. Supine Hand-To-Big-Toe Pose
23. Locust Pose
24. Bow Pose
25. Camel Pose
26. Child’s Pose
Yoga Sequence Printable
Looking to get a little more flexible? Or maybe just looking for a new yoga sequence to try? Check out this printable yoga sequence below! This sequence is designed to help open up the hips and get you feeling more flexible.
1. Downward-Facing Dog
Start in downward-facing dog pose. This pose is a great way to open up the hips and stretch out the back.
2. Half Camel
From downward-facing dog, step your right foot forward between your hands. Reach your right arm up and back, and try to touch your right hand to your left heel. Hold for a few breaths, then switch sides.
3. Triangle Pose
From downward-facing dog, step your left foot forward and drop your left hand to your left ankle or shin. Reach your right arm up toward the sky. Hold for a few breaths, then switch sides.
4. Pigeon Pose
From downward-facing dog, bring your right knee forward to your right hand and lower your left ankle to the ground behind you. Keep your spine straight and your chest open. Hold for a few breaths, then switch sides.
5. Child’s Pose
From downward-facing dog, sit back on your heels and fold your torso forward, resting your forehead on the ground. Hold for a few 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.
