Around The World Yoga Sequence
There is no one-size-fits-all yoga sequence that is perfect for every person, everywhere in the world. However, there are some basic yoga poses that can be performed in any order to create a sequence that is beneficial for your overall health and well-being.
The following sequence of yoga poses is designed to help you increase your flexibility, strength, and balance, while also improving your overall circulation and energy levels. Perform each pose for at least five deep breaths, and feel free to modify any of the poses to fit your own individual needs and abilities.
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog (Adho Mukha Svanasana)
3. Half Camel (Ardha Ustrasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Low Lunge (Anjaneyasana)
6. Triangle Pose (Trikonasana)
7. Extended Triangle Pose (Utthita Trikonasana)
8. Warrior I (Virabhadrasana I)
9. Warrior II (Virabhadrasana II)
10. Reverse Warrior (Viparita Virabhadrasana)
11. Half Moon Pose (Ardha Chandrasana)
12. Chair Pose (Utkatasana)
13. Bridge Pose (Setu Bandhasana)
14. Cobbler’s Pose (Baddha Konasana)
15. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
16. Corpse Pose (Savasana)
30 Minute Power Yoga Sequence
for Strength and Flexibility
Hello everyone!
I hope you all are having a great day. Today, I am going to share with you a power yoga sequence that is designed to increase strength and flexibility. This sequence should take about 30 minutes to complete.
The sequence begins with a few simple warm-up poses to get the body moving and prepare it for more strenuous exercise.
Next, we will move on to a sequence of standing poses that work the entire body. These poses are great for building strength and stamina.
The final sequence of this power yoga workout is a series of seated and reclining poses that focus on stretching and lengthening the muscles.
So, without further ado, here is the 30-minute power yoga sequence for strength and flexibility!
Warm-Up Poses:
1. Mountain Pose – Tadasana
2. Standing Forward Bend – Uttanasana
3. Half Lord of the Fishes Pose – Ardha Matsyendrasana
4. Triangle Pose – Trikonasana
5. Downward-Facing Dog Pose – Adho Mukha Svanasana
Standing Sequence:
1. Warrior I Pose – Virabhadrasana I
2. Warrior II Pose – Virabhadrasana II
3. Extended Triangle Pose – Utthita Trikonasana
4. Reverse Warrior Pose – Viparita Virabhadrasana
5. Half Moon Pose – Ardha Chandrasana
6. Triangle Pose – Trikonasana
7. Standing Forward Bend – Uttanasana
8. Mountain Pose – Tadasana
Seated Sequence:
1. Seated Forward Bend – Paschimottanasana
2. Camel Pose – Ustrasana
3. Rabbit Pose – Sasangasana
4. Half Lord of the Fishes Pose – Ardha Matsyendrasana
5. Fish Pose – Matsyasana
6. Bridge Pose – Setu Bandha Sarvangasana
7. Wheel Pose – Chakrasana
8. King Pigeon Pose – Rajakapotasana
9. Child’s Pose – Balasana
Reclining Sequence:
1. Corpse Pose – Savasana
2. Supine Hand-To-Big-Toe Pose – Supta Padangusthasana
3. Happy Baby Pose – Ananda Balasana
4. Supine Twist – Supta Matsyendrasana
5. Bridge Pose – Setu Bandha Sarvangasana
6. Legs-Up-The-Wall Pose – Viparita Karani
7. Reclining Bound Angle Pose – Supta Baddha Konasana
8. Savasana – Corpse Pose
Evening Sequence Yoga Journal
Welcome to the Evening Sequence Yoga Journal! This blog is dedicated to providing you with detailed information on the various yoga poses that can be performed in the evening. Each post will include step-by-step instructions on how to perform the pose, as well as a photo demonstration. We hope that this blog will help you to relax and unwind after a long day, and that you will find the poses to be both enjoyable and beneficial.
Today’s pose is Camel Pose. Camel Pose is a backbend that stretches the entire front of the body, including the chest, abs, and hip flexors. It also strengthens the back and shoulders. To perform Camel Pose, start by kneeling on the floor with your knees hip-width apart. Place your hands on your lower back, and slowly arch your back and lift your chest up towards the ceiling. Keep your hips and pelvis facing the floor, and hold the pose for a few seconds. Then, slowly lower yourself back to the starting position.
If you are new to Camel Pose, you may want to start by practicing it against a wall. This will help you to maintain proper alignment and ensure that you are getting the most out of the pose. When you are ready to try it without the wall, be sure to focus on keeping your hips and pelvis facing the floor. This will help to protect your lower back.
Camel Pose is a great way to stretch the entire front of the body, and it can be a challenge for beginners. However, with practice, you will be able to hold the pose for longer periods of time. Be sure to listen to your body and stop if you feel any pain or discomfort.
Stationary Sequence Yoga
is a sequence of yoga poses that are held for a specific number of breaths. This sequence is designed to help you build strength, flexibility and stability in your body. The poses in Stationary Sequence Yoga are all beginner-friendly and can be modified to fit your needs.
The first pose in Stationary Sequence Yoga is Mountain Pose. This pose helps to improve balance and stability. It also strengthens your thighs, calves and ankles.
To do Mountain Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Gently press your feet into the ground and lift your torso up. Hold for 5 breaths.
The second pose in Stationary Sequence Yoga is Downward-Facing Dog. This pose helps to stretch your hamstrings and calves. It also strengthens your arms and shoulders.
To do Downward-Facing Dog, start in Mountain Pose. Step your feet back until they are hip-width apart. Bend your knees and press your hips up and back. Reach your arms forward and press your palms into the ground. Hold for 5 breaths.
The third pose in Stationary Sequence Yoga is Chair Pose. This pose helps to strengthen your thighs, calves and ankles. It also improves balance and stability.
To do Chair Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Bend your knees and press your hips down. Reach your arms forward and clasp your hands together. Hold for 5 breaths.
The fourth pose in Stationary Sequence Yoga is Triangle Pose. This pose helps to stretch your hamstrings and hips. It also strengthens your thighs and ankles.
To do Triangle Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Step your left foot back and turn your right foot out. Extend your arms out to the sides and reach your fingertips towards the ground. Hold for 5 breaths.
The fifth pose in Stationary Sequence Yoga is Extended Triangle Pose. This pose helps to stretch your hamstrings and hips. It also strengthens your thighs and ankles.
To do Extended Triangle Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Step your left foot back and turn your right foot out. Extend your arms out to the sides and reach your fingertips towards the sky. Hold for 5 breaths.
The sixth pose in Stationary Sequence Yoga is Warrior I Pose. This pose helps to strengthen your thighs and calves. It also improves balance and stability.
To do Warrior I Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Step your left foot back and turn your right foot out. Bend your right knee and extend your left arm up towards the sky. Hold for 5 breaths.
The seventh pose in Stationary Sequence Yoga is Warrior II Pose. This pose helps to strengthen your thighs and calves. It also improves balance and stability.
To do Warrior II Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Step your left foot back and turn your right foot out. Bend your right knee and extend your left arm out to the side. Hold for 5 breaths.
The eighth pose in Stationary Sequence Yoga is Reverse Warrior Pose. This pose helps to stretch your hamstrings and hips. It also strengthens your thighs and ankles.
To do Reverse Warrior Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Step your left foot back and turn your right foot out. Extend your right arm up towards the sky. Hold for 5 breaths.
The ninth pose in Stationary Sequence Yoga is Half Camel Pose. This pose helps to stretch your hips and hamstrings. It also strengthens your thighs and ankles.
To do Half Camel Pose, stand with your feet together and your arms at your sides. Relax your shoulders and lengthen your spine. Bend your knees and reach your arms back towards your feet. Hold for 5 breaths.
The tenth and final pose in Stationary Sequence Yoga is Child’s Pose. This pose helps to stretch your hips and hamstrings. It also relaxes your mind and body.
To do Child’s Pose, start in Downward-Facing Dog. Step your feet forward and bring your torso down between your thighs. Extend your arms out in front of you and relax your forehead on the ground. Hold for 5 breaths.
All Level One Hour Yoga Flow Sequence
This all-levels yoga flow sequence is designed to be completed in one hour. It is a great sequence for beginners, and can be modified to challenge more experienced yogis. The sequence is composed of a variety of yoga poses that will work your entire body. Be sure to warm up with a few sun salutations before beginning this flow.
Poses:
Mountain pose
Warrior I
Warrior II
Side angle
Triangle
Extended Triangle
Chair pose
Camel pose
Fish pose
Happy baby
Bridge pose
Tree pose
Half Camel pose
Scale pose
Warrior III
Downward-facing dog
Child’s pose
Sphinx pose
Crow pose
Banana pose
Savasana
Mountain Pose (Tadasana):
Start in Mountain pose. Stand with your feet hip-width apart and your arms at your sides. Ground your feet into the floor and feel your weight evenly distributed between your feet. Engage your core and lift your chest. Relax your shoulders and gaze straight ahead. Hold for 1-2 minutes.
Warrior I (Virabhadrasana I):
From Mountain pose, step your left foot back 3-4 feet and turn your left heel down. Bend your right knee and sink your hips down toward the floor. Reach your arms straight out in front of you. Hold for 5-8 breaths, then step your right foot back and repeat on the other side.
Warrior II (Virabhadrasana II):
From Warrior I, turn your right foot so that it’s parallel with the back of your mat. Reach your arms out to the side, and lengthen your torso over your right thigh. Hold for 5-8 breaths, then switch sides.
Side Angle (Parsvakonasana):
From Warrior II, reach your right arm straight up toward the ceiling. Bend your left knee and reach your left hand down toward the floor. Keep your chest open and your spine long. Hold for 5-8 breaths, then switch sides.
Triangle (Trikonasana):
From Side Angle, extend your right arm and reach your left hand toward the floor. Keep your chest open and your spine long. Look up toward the ceiling. Hold for 5-8 breaths, then switch sides.
Extended Triangle (Utthita Trikonasana):
From Triangle, reach your right arm and left leg out as far as possible. Keep your chest open and your spine long. Hold for 5-8 breaths.
Chair Pose (Utkatasana):
From Triangle, bend your knees and sink your hips down toward the floor. Reach your arms straight out in front of you. Keep your spine long and your chest open. Hold for 5-8 breaths.
Camel Pose (Ustrasana):
From Chair pose, reach your hands toward the floor. Arch your back and reach your hips up toward the ceiling. Keep your neck long and gaze up toward the ceiling. Hold for 5-8 breaths.
Fish Pose (Matsyasana):
From Camel pose, lower your hips down to the floor and rest your torso on the floor. Reach your arms out in front of you and let your head fall back. Relax your shoulders and let your body sink into the pose. Hold for 5-8 breaths.
Happy Baby (Ananda Balasana):
From Fish pose, reach your arms toward the floor and bring your knees into your chest. Grab onto your ankles and relax your lower back. Hold for 5-8 breaths.
Bridge Pose (Setu Bandhasana):
From Happy Baby, lower your feet to the floor and lift your torso up. Place your hands on the floor beside you and press into your feet to lift your hips up. Keep your spine long and your chest open. Hold for 5-8 breaths.
Tree Pose (Vrikshasana):
From Bridge pose, lower your feet to the floor and gently stand up. Bend your left knee and place your left foot on your right thigh. Reach your arms out to the side and gaze straight ahead. Hold for 5-8 breaths, then switch sides.
Half Camel Pose (Ardha Ustrasana):
From Tree pose, reach your right arm up toward the ceiling. Reach your left hand down toward the floor. Keep your chest open and your spine long. Hold for 5-8 breaths, then switch sides.
Scale Pose (Tolasana):
From Half Camel pose, place your hands on the floor in front of you and lift your hips up. Reach your arms out in front of you and press into your feet to lift your hips up. Keep your spine long and your chest open. Hold for 5-8 breaths.
Warrior III (Virabhadrasana III):
From Scale pose, lower your hips down to the floor and place your hands on the floor in front of you. Extend your left leg behind you and reach your arms out in front of you. Keep your spine long and your chest open. Hold for 5-8 breaths, then switch sides.
Downward-facing dog (Adho Mukha Svanasana):
From Warrior III, lower your left leg and place your hands on the floor in front of you. Straighten your legs and lift your hips up and back. Keep your spine long and your chest open. Hold for 5-8 breaths.
Child’s Pose (Balasana):
From Downward-facing dog, lower your knees to the floor and bring your torso to the floor. Rest your forehead on the floor and extend your arms out in front of you. Relax your shoulders and let your body sink into the pose. Hold for 5-8 breaths.
Sphinx Pose (Salamba Bhujangasana):
From Child’s pose, press into your hands and lift your torso up. Keep your spine long and your chest open. Hold for 5-8 breaths.
Crow Pose (Bakasana):
From Sphinx pose, lift your hips up and place your feet on the floor. Reach your arms forward and press into your hands to lift your hips up. Keep your spine long and your chest open. Hold for 5-8 breaths.
Banana Pose (Paschimottanasana):
From Crow pose, lower your hips and reach your arms out in front of you. Keep your spine long and your chest open. Hold for 5-8 breaths.
Savasana (Corpse Pose):
From Banana pose, lie down on your back and relax your entire body. Close your eyes and breathe deeply. Hold for 5-8 minutes.
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.
