Ashtanga Yoga Primary Series Sequence
The Ashtanga Yoga Primary Series is a set sequence of poses that is meant to be learned and practiced in a specific order. The sequence is designed to work the entire body and to open up the energy channels in the body. The poses are also meant to be linked together with smooth, fluid movements, creating a flowing sequence of poses.
The Primary Series is also called the Yoga Chikitsa, which means “yoga therapy.” The poses are designed to detoxify the body and to purify the energy channels. The sequence is also meant to help to improve strength, flexibility, and balance.
The Ashtanga Yoga Primary Series sequence is as follows:
1. Sun Salutations
2. Mountain Pose
3. Downward Dog
4. Plank Pose
5. Cobra Pose
6. Upward Dog Pose
7. Camel Pose
8. Wheel Pose
9. Triangle Pose
10. Half Moon Pose
11. Warrior I Pose
12. Warrior II Pose
13. Reverse Warrior Pose
14. Triangle Pose (Second Side)
15. Half Moon Pose (Second Side)
16. Pigeon Pose
17. Child’s Pose
18. Corpse Pose
Yoga Sequence To Balance Chakras
There are many yoga poses that can help to balance your chakras, but in this sequence we will focus on poses that specifically open and energize the lower three chakras. This sequence is meant to be done in the order shown, and can be repeated 2-3 times depending on your time and energy level.
1.Mountain Pose (Tadasana)
This is a basic, yet powerful pose that can be used to ground and center yourself before beginning any sequence.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and energize the lower back and sacral chakras.
3. Child’s Pose (Balasana)
This resting pose is great for releasing tension in the lower back and sacral chakra.
4. Low Lunge (Anjaneyasana)
This pose opens the hips and energizes the lower body and sacral chakra.
5. Frog Pose (Mandukasana)
This pose opens the hips and groin, and energizes the sacral chakra.
6. Camel Pose (Ustrasana)
This backbend opens the chest and energizes the heart chakra.
7. Seated Forward Bend (Paschimottanasana)
This pose releases tension in the spine and hips, and helps to open the solar plexus chakra.
8. Headstand (Sirsasana)
This inversion pose is great for energizing the upper body and crown chakra.
9. Shoulderstand (Salamba Sarvangasana)
This inversion pose is great for energizing the lower body and sacral chakra.
10. Corpse Pose (Savasana)
This final resting pose allows you to relax and restore balance to your chakras.
Dru Yoga Sequences
Sequences are important in Dru Yoga as they help to focus the mind and body, and create a sense of order and flow. The following sequences are some of the most popular in Dru Yoga.
The Sun Salutation Sequence
The Sun Salutation sequence is a great way to start your yoga practice, as it warms up the body and prepares it for more strenuous poses. The sequence is made up of a series of poses that are performed in a flowing motion, and it is supposed to resemble the path of the sun across the sky.
The sequence begins with the Downward Dog pose, which is a pose that stretches the entire body. You then move on to the Cat-Cow pose, which helps to warm up the spine. Next, you perform the Half Moon pose, which strengthens the arms and legs. The sequence ends with the Child’s pose, which is a resting pose that provides a sense of calm and relaxation.
The Warrior Sequence
The Warrior sequence is a series of poses that is designed to build strength and stamina. The sequence begins with the Mountain pose, which is a grounding pose that helps to focus the mind. You then move on to the Downward Dog pose, which stretches the entire body. Next, you perform the Half Moon pose, which strengthens the arms and legs. The sequence ends with the Warrior III pose, which strengthens the legs and glutes.
The Camel Sequence
The Camel sequence is a series of poses that is designed to open the chest and shoulders. The sequence begins with the Mountain pose, which is a grounding pose that helps to focus the mind. You then move on to the Camel pose, which opens the chest and shoulders. Next, you perform the Half Moon pose, which strengthens the arms and legs. The sequence ends with the Child’s pose, which is a resting pose that provides a sense of calm and relaxation.
Iyengar Chair Yoga Sequence
Hello everyone!
Welcome to my chair yoga sequence!
This sequence is designed to help you increase flexibility, strength and balance in your body.
If you are new to yoga, I recommend starting with the basic poses and then gradually moving on to the more advanced poses.
Remember to always practice with caution and respect for your body.
I hope you enjoy this sequence!
1. Seated Forward Bend:
Start by sitting in a comfortable position in your chair.
Inhale and reach your arms up over your head.
Exhale and fold forward, reaching for your toes or the floor.
Hold for a few breaths, then inhale and slowly come back to seated.
2. Camel pose:
Start by sitting in a comfortable position in your chair.
Inhale and reach your arms up over your head.
Exhale and fold forward, reaching for your toes or the floor.
Hold for a few breaths, then inhale and slowly come back to seated.
Now, reach back and grab your chair seat with your hands.
Keeping your hips facing forward, slowly lean back, arching your back like a camel.
hold for a few breaths, then slowly come back to seated.
3. Seated Twist:
Start by sitting in a comfortable position in your chair.
Inhale and reach your arms up over your head.
Exhale and fold forward, reaching for your toes or the floor.
Hold for a few breaths, then inhale and slowly come back to seated.
Now, take your left hand and place it on the outside of your right knee.
Use your right hand to twist your torso to the right, looking over your right shoulder.
hold for a few breaths, then switch sides.
4. Half Lord of the Fishes pose:
Start by sitting in a comfortable position in your chair.
Inhale and reach your arms up over your head.
Exhale and fold forward, reaching for your toes or the floor.
Hold for a few breaths, then inhale and slowly come back to seated.
Now, cross your legs in front of you, so that your left ankle is resting on your right knee.
Lean forward and reach your left hand toward the floor, extending your right arm up toward the ceiling.
hold for a few breaths, then switch sides.
Yoga Gate Pose Sequence
The Yoga Gate Pose sequence is a great way to open up the hips and get deeper into the stretch. The sequence is also a great way to warm up for more strenuous poses.
The sequence begins with the Gate pose. From a standing position, step your left foot out to the side and hinge at the hips to fold forward. Reach your hands to the floor and keep your spine long. Hold for a few breaths and then switch sides.
Next, move into the Half Moon pose. From the Gate pose, reach your right hand up to the sky and extend your left leg out to the side. Keep your hips square to the front of the room and hold for a few breaths. Switch sides.
Then move into the Triangle pose. From the Half Moon pose, reach your right hand down to the floor and extend your left leg out to the side. Keep your hips square to the front of the room and reach your left arm up to the sky. Hold for a few breaths. Switch sides.
Finally, move into the King Pigeon pose. From the Triangle pose, reach your right hand back to your right ankle and extend your left leg out to the side. Keep your hips square to the front of the room and hold for a few breaths. Switch sides.
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.
