Anusara Yoga Pose Sequence
1. Camel Pose:
This pose is excellent for stretching the front of the body, and it helps to open the chest. It is also a good backbend.
To do camel pose, kneel on the floor with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. Press your hips forward, and arch your back. Lift your chest up and forward, and hold for 5-10 breaths.
2. Chair Pose:
This pose is a great way to stretch the thighs and the groin.
To do chair pose, stand with your feet together. Bend your knees, and sink your hips down as if you are sitting in a chair. Keep your back straight, and reach your arms up overhead. Hold for 5-10 breaths.
3. Downward-Facing Dog Pose:
This pose is a great way to stretch the back and the hamstrings.
To do downward-facing dog pose, start in a tabletop position. Place your hands on the floor, and press your hips up and back. Keep your knees slightly bent, and tuck your toes under. Hold for 5-10 breaths.
4. Triangle Pose:
This pose is a great way to stretch the sides of the body.
To do triangle pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees, and turn your left foot in slightly. Bend your right knee, and reach your right hand to your right ankle. Reach your left hand up towards the sky. Hold for 5-10 breaths, and then switch sides.
5. Warrior I Pose:
This pose is a great way to stretch the thighs and the groin.
To do warrior I pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees, and turn your left foot in slightly. Bend your right knee, and reach your right hand to your right ankle. Reach your left hand up towards the sky. Hold for 5-10 breaths, and then switch sides.
6. Warrior II Pose:
This pose is a great way to stretch the thighs and the groin.
To do warrior II pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees, and turn your left foot in slightly. Bend your right knee, and reach your right hand to your right ankle. Reach your left hand up towards the sky. Hold for 5-10 breaths, and then switch sides.
7. Half Moon Pose:
This pose is a great way to stretch the sides of the body.
To do half moon pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees, and turn your left foot in slightly. Bend your right knee, and reach your right hand to your right ankle. Reach your left hand up towards the sky. Hold for 5-10 breaths, and then switch sides.
8. Fish Pose:
This pose is a great way to stretch the chest and the back.
To do fish pose, lie down on your back. Place your hands on the floor by your sides, with your palms facing down. Bend your knees, and press your feet into the floor. Lift your chest and head off the floor, and hold for 5-10 breaths.
Beginner Power Yoga Sequence
This beginner power yoga sequence is designed to give you a taste of what power yoga is all about. Power yoga is a vigorous and athletic form of yoga that is based on Ashtanga and Vinyasa Flow yoga. It is a good workout and is great for building strength and flexibility.
This sequence is a little more challenging than a typical beginner sequence. If you are new to yoga, be sure to take it slow and ease your way into the poses. If you have any injuries or health concerns, please consult with your doctor before practicing yoga.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that is great for grounding and centering the mind and body.
Stand tall with your feet hip-width apart and your toes pointing forward.
Engage your core and tuck your tailbone under.
Suck your bellybutton in towards your spine and lift your chest up.
Extend your arms out to your sides with your palms facing up.
Take a few deep breaths and focus on lengthening your spine.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a basic yoga pose that is great for stretching the hamstrings and calves, and strengthening the arms and wrists.
Come to hands and knees on the mat.
Spread your fingers wide and press your palms into the mat.
Extend your legs and press your heels into the mat.
Lift your hips up and back, and press your chest towards your thighs.
Hold for a few breaths, then release and come back to hands and knees.
3. Chair Pose (Utkatasana)
Chair pose is a great pose for strengthening the thighs, glutes, and core.
Start in Mountain Pose.
Bend your knees and squat down, bringing your thighs parallel to the floor.
Extend your arms out in front of you and clasp your hands together.
Keep your spine straight and your chest up.
Hold for a few breaths, then release and come back to Mountain Pose.
4. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening the legs, glutes, and core, and for improving balance and focus.
Start in Mountain Pose.
Step your right foot forward and bend your right knee so that your thigh is parallel to the floor.
Extend your left arm up towards the ceiling and turn your head to look up at your hand.
Hold for a few breaths, then release and repeat on the other side.
5. Warrior II (Virabhadrasana II)
Warrior II is a great pose for strengthening the legs, glutes, and core, and for improving balance and focus.
Start in Mountain Pose.
Step your left foot forward and bend your left knee so that your thigh is parallel to the floor.
Extend your right arm out to the side and turn your head to look over your hand.
Hold for a few breaths, then release and repeat on the other side.
6. Triangle Pose (Trikonasana)
Triangle Pose is a great pose for stretching the hamstrings and groin, and for strengthening the legs, glutes, and core.
Start in Warrior II.
Rotate your torso to the right and extend your right arm out to the side.
Bend your right knee and reach your left arm towards the floor.
Keep your spine straight and your chest open.
Hold for a few breaths, then release and come back to Warrior II.
7. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a more challenging variation of Triangle Pose that is great for stretching the hamstrings and groin, and for strengthening the legs, glutes, and core.
Start in Warrior II.
Rotate your torso to the right and extend your right arm out to the side.
Bend your right knee and reach your left arm towards the floor.
Keep your spine straight and your chest open.
Shift your weight towards your right leg and extend your left leg out to the side.
Hold for a few breaths, then release and come back to Warrior II.
8. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a great pose for improving balance and focus.
Start in Triangle Pose.
Shift your weight towards your right hand and extend your left leg out to the side.
Rotate your torso to the right and reach your left hand towards the ceiling.
Keep your spine straight and your hips level.
Hold for a few breaths, then release and come back to Triangle Pose.
9. Camel Pose (Ustrasana)
Camel Pose is a great pose for stretching the chest and abs, and for strengthening the back and legs.
Start in Tabletop Pose.
Kneel on the mat with your knees hip-width apart and your hands on the floor.
Extend your spine and press your hips up towards the ceiling.
Pull your abdominal muscles in and tuck your chin into your chest.
Reach back and grab your heels with your hands.
Hold for a few breaths, then release and come back to Tabletop Pose.
10. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a great pose for stretching the chest and abs, and for strengthening the back and legs.
Start in Tabletop Pose.
Kneel on the mat with your knees hip-width apart and your hands on the floor.
Extend your spine and press your hips up towards the ceiling.
Lift your chest and clasp your hands together beneath your back.
Hold for a few breaths, then release and come back to Tabletop Pose.
Full Moon Yoga Flow Sequence
The moon has long been associated with intuition, mystery, and magic. This is likely due, in part, to the moon’s influence on the tides. As the largest object in our sky after the sun, the moon has a powerful impact on everything around it.
This month, the full moon falls on October 5th. This is an especially potent time to harness the moon’s power and use it to your advantage. You can do this by incorporating moon-inspired yoga into your practice.
The following sequence is designed to help you connect with the energy of the moon and to use it to empower your yoga practice.
1.Start by standing in Tadasana (Mountain Pose).
2. Raise your arms up to the sky, palms facing forward.
3. As you inhale, imagine that you are drawing in the energy of the moon.
4. On your exhale, sink into a deep lunge, keeping your front knee bent at 90 degrees.
5. Reach your arms out to the sides and up towards the sky.
6. Hold for 5-10 breaths, then switch sides.
7. Once you’ve finished both sides, come back to Tadasana.
8. Take a moment to reflect on how you feel.
The sequence above is designed to help you connect with the energy of the moon. As you move through the poses, imagine that you are drawing in the energy of the moon and allowing it to empower your practice.
The lunge is a particularly powerful pose to include in this sequence. The deep lunge allows you to open up your hips and to connect with the energy of the moon. As you reach your arms out to the sides, feel that energy flowing through your body.
Take a moment to reflect on how you feel after completing this sequence. Notice any changes in your energy or in your mood. Allow the energy of the moon to empower you and to help you connect with your inner self.
Best Yoga Sequence Cards
Looking for a fun and new way to do yoga? Give yoga sequence cards a try! Yoga sequence cards are a great way to get started with yoga or to add some variety to your current practice. They are also a great way to learn new poses.
There are many different types of yoga sequence cards available. Some are designed for beginners, while others are more advanced. Some cards come with a DVD or online video that demonstrates the sequence. Others do not have a video, but include a picture of each pose and a description of how to do it.
One of the benefits of using yoga sequence cards is that you can take them with you wherever you go. This is especially helpful if you are new to yoga and are not sure how to do some of the poses. You can also use them to create your own sequences.
If you are looking for a new way to do yoga, or are just getting started, yoga sequence cards are a great option.
Yoga Sequence To Prepare For Meditation
The purpose of this yoga sequence is to prepare the body and mind for a seated meditation practice. The sequence is designed to open the hips, spine, and chest, and to quiet the mind.
1. Sukhasana (Easy Seat)
Sit in a comfortable position with your spine straight. Place your hands in your lap, with your palms up. Close your eyes and take a few deep breaths.
2. Paschimottanasana (Seated Forward Bend)
From Sukhasana, reach your hands toward your feet. If you can reach your feet, grasp your toes and pull gently toward your body. If you cannot reach your feet, simply reach as far as you can. Hold for a few breaths, then release.
3. Janu Sirsasana (Head-to-Knee Forward Bend)
From Paschimottanasana, bend your left knee and bring your left foot to your right inner thigh. Reach your right hand to your left ankle or shin, and gently pull your torso closer to your left leg. Hold for a few breaths, then release. Repeat on the other side.
4. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
From Janu Sirsasana, sit up tall and twist to the right. Reach your left hand to the outside of your right thigh and your right hand behind you, fingertips pointing toward the floor. Look over your right shoulder. Hold for a few breaths, then release. Repeat on the other side.
5. Marjaryasana (Cat-Cow Pose)
Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale and lift your chest, tucking your tailbone under. Exhale and round your spine, tucking your chin to your chest. inhale and reverse the position, exhaling and curving your spine upward. Continue moving back and forth between these two poses for a few breaths.
6. Paschimottanasana (Seated Forward Bend)
From Marjaryasana, release your torso down to the floor. Extend your legs in front of you, with your feet flexed. Allow your torso to hang over your legs, extending from your hips. Hold for a few breaths, then release.
7. Savasana (Corpse Pose)
Lie down on your back with your arms at your sides, palms up. Close your eyes and allow your body to relax. Stay in Savasana for a few minutes, or as long as you like.
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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.
