An Hour Yoga Sequence

An Hour Yoga Sequence

for a Beginner

If you are new to yoga, don’t worry! You don’t need to be flexible or have any experience to do yoga. This sequence is designed for beginners and will help you get started on your yoga journey.

This sequence is one hour long and includes a variety of poses. You can do this sequence every day or every other day to start. As you become more comfortable with the poses, you can add in more challenging variations.

The following poses are included in this sequence:

Mountain Pose

Warrior I

Warrior II

Extended Triangle Pose

Camel Pose

Downward Dog

Child’s Pose

Puppy Pose

Upward Dog Pose

Banana Pose

Bridge Pose

Fish Pose

Final Resting Pose

Mountain Pose

Mountain pose is the foundation of all yoga poses. It is a simple pose that can be done anywhere.

To do mountain pose, stand with your feet together and your arms at your sides.

Press your feet and thighs firmly into the ground.

Engage your core and glutes.

Lift your chest and pull your shoulder blades down your back.

Tighten your neck and relax your face.

Hold for 5-10 breaths.

Warrior I

Warrior I is a basic pose that helps to build strength and flexibility in the legs and hips.

To do warrior I, stand in mountain pose.

Step your left foot back 3-4 feet and turn your left heel down.

Keeping your left leg straight, bend your right knee and sink your hips down towards the ground.

Make sure your right knee is directly over your ankle.

Press your palms together in front of your heart.

Hold for 5-10 breaths, then switch sides.

Warrior II

Warrior II is a more challenging variation of warrior I. It strengthens the legs and opens the hips.

To do warrior II, stand in mountain pose.

Step your left foot back 3-4 feet and turn your left heel down.

Keeping your left leg straight, bend your right knee and sink your hips down towards the ground.

Make sure your right knee is directly over your ankle.

Extend your arms out to the sides, parallel to the ground.

Look over your right hand.

Hold for 5-10 breaths, then switch sides.

Extended Triangle Pose

Extended triangle pose is a great pose for stretching the hips and opening the chest.

To do extended triangle pose, stand in mountain pose.

Step your left foot back 3-4 feet and turn your left heel down.

Keeping your left leg straight, bend your right knee and sink your hips down towards the ground.

Make sure your right knee is directly over your ankle.

Extend your arms out to the sides, parallel to the ground.

Reach your left hand towards the sky and your right hand towards the ground.

Hold for 5-10 breaths, then switch sides.

Camel Pose

Camel pose is a deep hip opener that also stretches the chest.

To do camel pose, kneel on the ground with your knees hip-width apart.

Rest your palms on your lower back with your fingers pointing towards your feet.

Keeping your hips square to the ground, lean back and press your hips forward.

Push your chest forward and hold for 5-10 breaths.

Make sure to keep your lower back pressed into your palms the entire time.

Downward Dog

Downward dog is a pose that stretches the hamstrings, calves, and back.

To do downward dog, start in plank pose.

Shift your weight back to your heels and press your hips up towards the sky.

Extend your arms and legs and hold for 5-10 breaths.

Make sure your heels are as close to the ground as possible.

Child’s Pose

Child’s pose is a resting pose that helps to soothe the mind and stretch the hips, thighs, and ankles.

To do child’s pose, kneel on the ground with your knees hip-width apart.

Sit back on your heels and extend your arms forward.

Rest your forehead on the ground and hold for 5-10 breaths.

Puppy Pose

Puppy pose is a deep hip opener that also stretches the chest and shoulders.

To do puppy pose, start in downward dog.

Walk your hands forward and let your chest drop to the ground.

Keep your hips high and your spine long.

Hold for 5-10 breaths.

Upward Dog Pose

Upward dog pose is a pose that strengthens the arms and opens the chest.

To do upward dog pose, start in downward dog.

Lift your chest and press your hips up towards the sky.

Extend your arms and hold for 5-10 breaths.

Make sure your hips are as high as possible.

Banana Pose

Banana pose is a pose that stretches the hamstrings and opens the hips.

To do banana pose, start in downward dog.

Step your left foot forward and sink your hips down towards the ground.

Make sure your left knee is directly over your ankle.

Reach your left hand towards the sky and your right hand towards the ground.

Hold for 5-10 breaths, then switch sides.

Bridge Pose

Bridge pose is a pose that strengthens the spine and opens the chest.

To do bridge pose, lie on your back with your feet flat on the ground and your knees bent.

Press into your feet and lift your hips off the ground.

Extend your arms out to the sides and hold for 5-10 breaths.

Make sure your spine is in line with your hips.

Fish Pose

Fish pose is a deep chest and shoulder opener.

To do fish pose, lie on your back with your feet flat on the ground and your knees bent.

Place your hands on the ground by your sides with your palms facing up.

Inhale and lift your chest and head off the ground.

Rest your chin on your chest and hold for 5-10 breaths.

Final Resting Pose

Final resting pose is a simple resting pose that can be done at the end of your yoga sequence.

To do final resting pose, lie on your back with your feet flat on the ground and your knees bent.

Close your eyes and relax your body and mind.

Hold for 5-10 minutes.

Darren Rhodes Yoga Hour Sequence

This sequence is designed to open the hips and hamstrings, and to lengthen the spine.

1. Mountain pose (Tadasana)

Stand with your feet together, and your arms at your sides.

2. Triangle pose (Trikonasana)

Step your left foot back about 3 feet, and turn your left foot so that the heel is in line with the arch of your right foot. Bend your left knee, and reach your left arm straight up towards the sky.

3. Half Camel pose (Ardha Ustrasana)

From triangle pose, reach your right arm back behind you, and place your hand on your right heel. Reach your left arm up towards the sky.

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4. Downward-facing dog pose (Adho Mukha Svanasana)

From half Camel pose, place your hands on the ground, and step your feet back so that you’re in downward-facing dog pose.

5. Child’s pose (Balasana)

From downward-facing dog pose, walk your hands forward so that you can fold your body over your thighs.

6. Cow Face pose (Gomukhasana)

Sit on the ground with your legs straight out in front of you. Bend your left knee, and cross your left ankle over your right thigh. Reach your right arm straight up towards the sky, and bend your elbow so that your hand can rest on your left shoulder.

7. Seated Forward Bend (Paschimottanasana)

Sit on the ground with your legs straight out in front of you. Bend your knees, and reach your hands towards your feet.

8. Happy Baby pose (Ananda Balasana)

Lie on your back, and bend your knees so that your feet are close to your butt. Reach your hands towards your feet, and grab onto your ankles.

9. Corpse pose (Savasana)

Lie on your back, and let your legs and arms fall to the sides. Close your eyes, and relax your entire body.

Isha Hatha Yoga Sequence

This sequence is designed to open up the hips and shoulders. The poses are also therapeutic for stress and anxiety.

1. Sukhasana (Easy Seat)

Sukhasana is a basic seated pose that is perfect for beginners. It opens the hips and helps to calm the mind.

2. Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana is a great pose for stretching the hips and shoulders. It also helps to improve balance and alignment.

3. Parsvottanasana (Intense Side Stretch Pose)

Parsvottanasana is a deep hip and shoulder opener. It also strengthens the core and improves flexibility.

4. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Adho Mukha Svanasana is a classic yoga pose that stretches the hips, shoulders, and hamstrings. It also strengthens the arms and legs.

5. Virabhadrasana III (Warrior III Pose)

Virabhadrasana III is a powerful pose that stretches the hips and shoulders. It also strengthens the core and legs.

6. Anjaneyasana (Crescent Moon Pose)

Anjaneyasana is a deep hip and hamstring opener. It also strengthens the core and improves balance.

Journey Into Power Yoga Sequence

There is no one-size-fits-all answer to the question of what the best yoga sequence is. However, a great power yoga sequence should work the entire body, while also providing a sense of challenge and progress.

The following sequence is designed to help you build strength, flexibility and endurance. It begins with a few basic poses that warm up the body, and then progresses into more challenging poses. Feel free to modify the sequence to fit your own needs and abilities.

1. Warm-Up Poses

Start by standing in Mountain Pose (Tadasana), with your feet together and your hands at your sides.

Take a few deep breaths in and out, and then slowly raise your arms overhead, reaching for the sky. Hold for a few seconds, and then release your arms back to your sides.

Next, step your left foot out to the side and lean to the left, keeping your right leg straight. Hold for a few seconds, and then release and switch sides.

Finally, stand in Tadasana and reach your arms overhead. Bend your knees and squat down, then reach down and touch your toes. Hold for a few seconds, and then release and stand up.

2. Downward-Facing Dog

From Tadasana, step your right foot back into Downward-Facing Dog (Adho Mukha Svanasana).

Press your hands into the ground and lift your hips up and back, extending your spine. Hold for a few seconds, and then release and switch sides.

3. Upward-Facing Dog

From Downward-Facing Dog, curl your toes under and press your hips up and forward, extending your spine and lifting your chest. Hold for a few seconds, and then release.

4. Plank Pose

From Downward-Facing Dog, step your left foot forward into Plank Pose (Phalakasana).

Extend your legs and arms straight, and press your heels and palms into the ground. Hold for a few seconds, and then release and switch sides.

5. Cobra Pose

From Plank Pose, lower your chest to the ground and press your hands into the ground.

Lift your chest up and press your hips down, extending your spine. Hold for a few seconds, and then release.

6. Upward-Facing Dog

From Cobra Pose, curl your toes under and press your hips up and forward, extending your spine and lifting your chest. Hold for a few seconds, and then release.

7. Downward-Facing Dog

From Upward-Facing Dog, step your right foot back into Downward-Facing Dog.

Press your hands into the ground and lift your hips up and back, extending your spine. Hold for a few seconds, and then release and switch sides.

8. Warrior I

From Downward-Facing Dog, step your left foot forward into a lunge and raise your arms overhead.

Rotate your hips to the right and sink down into the lunge, keeping your left knee over your ankle. Hold for a few seconds, and then release and switch sides.

9. Warrior II

From Warrior I, rotate your hips to the left and sink down into the lunge, keeping your right knee over your ankle. Hold for a few seconds, and then release and switch sides.

10. Reverse Warrior

From Warrior II, rotate your hips to the right and sink down into the lunge, keeping your left knee over your ankle. Hold for a few seconds, and then release and switch sides.

11. Triangle Pose

From Warrior II, extend your right arm straight out to the side and your left arm straight out to the front.

Rotate your hips to the right and sink down into the lunge, keeping your right knee over your ankle. Hold for a few seconds, and then release and switch sides.

12. Half Camel Pose

From Triangle Pose, reach your right hand to your right heel and lift your left hand to your left hip.

Extend your spine and lean back, holding for a few seconds. Release and switch sides.

13. Half Camel Pose

From Half Camel Pose, reach your left hand to your left heel and lift your right hand to your right hip.

Extend your spine and lean back, holding for a few seconds. Release and switch sides.

14. Camel Pose

From Half Camel Pose, reach your hands to your heels and lift your chest up and forward.

Extend your spine and lean back, holding for a few seconds. Release.

15. Fish Pose

From Camel Pose, lie down on your back and extend your legs straight out.

Rest your hands on the ground beside you, and then lift your chest and head up, resting your chin on your chest. Hold for a few seconds, and then release.

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16. Corpse Pose

From Fish Pose, lie down on your back and extend your legs straight out.

Close your eyes and relax your entire body, holding for a few minutes.

Chair Yoga Sequence For Seniors Pdf

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As we age, we may find that we are not as flexible as we once were. This chair yoga sequence for seniors can help to improve flexibility and mobility.

1. Sit in a comfortable position in a chair with your feet flat on the floor.

2. Inhale and reach your arms up over your head.

3. Exhale and fold forward, bending at the waist.

4. Hold for a few seconds, then inhale and slowly rise back to a seated position.

5. Reach your arms out to the sides and rotate your torso to the right.

6. Hold for a few seconds, then rotate to the left.

7. Reach your arms overhead and clasp your hands together.

8. Hold for a few seconds, then release.

9. Inhale and lift your arms over your head.

10. Exhale and fold forward, bending at the waist.

11. Hold for a few seconds, then inhale and slowly rise back to a seated position.

12. Reach your arms out to the sides and rotate your torso to the right.

13. Hold for a few seconds, then rotate to the left.

14. Reach your arms overhead and clasp your hands together.

15. Hold for a few seconds, then release.

16. Inhale and lift your arms over your head.

17. Exhale and fold forward, bending at the waist.

18. Hold for a few seconds, then inhale and slowly rise back to a seated position.

19. Reach your arms out to the sides and rotate your torso to the right.

20. Hold for a few seconds, then rotate to the left.

21. Reach your arms overhead and clasp your hands together.

22. Hold for a few seconds, then release.

23. Inhale and lift your arms over your head.

24. Exhale and fold forward, bending at the waist.

25. Hold for a few seconds, then inhale and slowly rise back to a seated position.

26. Reach your arms out to the sides and rotate your torso to the right.

27. Hold for a few seconds, then rotate to the left.

28. Reach your arms overhead and clasp your hands together.

29. Hold for a few seconds, then release.

30. Inhale and lift your arms over your head.

31. Exhale and fold forward, bending at the waist.

32. Hold for a few seconds, then inhale and slowly rise back to a seated position.

33. Reach your arms out to the sides and rotate your torso to the right.

34. Hold for a few seconds, then rotate to the left.

35. Reach your arms overhead and clasp your hands together.

36. Hold for a few seconds, then release.

37. Inhale and lift your arms over your head.

38. Exhale and fold forward, bending at the waist.

39. Hold for a few seconds, then inhale and slowly rise back to a seated position.

40. Reach your arms out to the sides and rotate your torso to the right.

41. Hold for a few seconds, then rotate to the left.

42. Reach your arms overhead and clasp your hands together.

43. Hold for a few seconds, then release.

44. Inhale and lift your arms over your head.

45. Exhale and fold forward, bending at the waist.

46. Hold for a few seconds, then inhale and slowly rise back to a seated position.

47. Reach your arms out to the sides and rotate your torso to the right.

48. Hold for a few seconds, then rotate to the left.

49. Reach your arms overhead and clasp your hands together.

50. Hold for a few seconds, then release.

51. Inhale and lift your arms over your head.

52. Exhale and fold forward, bending at the waist.

53. Hold for a few seconds, then inhale and slowly rise back to a seated position.

54. Reach your arms out to the sides and rotate your torso to the right.

55. Hold for a few seconds, then rotate to the left.

56. Reach your arms overhead and clasp your hands together.

57. Hold for a few seconds, then release.

58. Inhale and lift your arms over your head.

59. Exhale and fold forward, bending at the waist.

60. Hold for a few seconds, then inhale and slowly rise back to a seated position.

This chair yoga sequence for seniors can help to improve flexibility and mobility.