Ashtanga Yoga Seated Sequence
After a brief warm-up, we will move in to the Ashtanga Yoga seated sequence. This sequence is designed to open up the hips and spine.
We will start by sitting in Dandasana (Staff Pose). From here, we will take a deep breath in and reach our arms up overhead. On an exhale, we will fold forward, keeping our spine long.
We will then move in to Janu Sirsasana (Head-to-Knee Pose). From Dandasana, we will reach our right leg out in front of us. We will then fold forward, reaching our left arm to our right ankle or shin.
We will then move in to Paschimottanasana (Seated Forward Bend). From Janu Sirsasana, we will reach our arms out to the sides and fold forward, keeping our spine long.
We will then move in to Ardha Baddha Padma Paschimottanasana (Half Bound Lotus Seated Forward Bend). From Paschimottanasana, we will cross our right ankle over our left thigh. We will then fold forward, reaching our arms out to the sides.
We will then move in to Uttanasana (Standing Forward Bend). From Ardha Baddha Padma Paschimottanasana, we will release our ankle and fold forward, keeping our spine long.
We will then move in to Prasarita Padottanasana (Wide-Legged Forward Bend). From Uttanasana, we will step our feet out wide and fold forward, keeping our spine long.
We will then move in to Parsvottanasana (Intense Side Stretch Pose). From Prasarita Padottanasana, we will reach our right arm up and reach our left arm out to the side. We will then hinge at our waist and fold forward.
We will then move in to Pranamasana (Prayer Pose). From Parsvottanasana, we will bring our hands to our heart and bow our head.
We will then move in to Paschimattanasana (Seated Forward Bend). From Pranamasana, we will reach our arms out to the sides and fold forward, keeping our spine long.
We will then move in to Halasana (Plow Pose). From Paschimattanasana, we will reach our arms overhead and fold forward. We will then bring our feet overhead and let our torso and legs relax.
We will then move in to Karnapidasana (Ear-Pressure Pose). From Halasana, we will reach our arms overhead and fold forward. We will then clasp our hands behind our back and pull our elbows in close to our ears.
We will then move in to Urdhva Mukha Paschimottanasana (Upward-Facing Intense Side Stretch Pose). From Karnapidasana, we will reach our arms overhead and fold forward. We will then reach our arms out to the sides and fold forward.
We will then move in to Uttanasana (Standing Forward Bend). From Urdhva Mukha Paschimottanasana, we will step our feet together and fold forward, keeping our spine long.
We will then move in to Shavasana (Corpse Pose). From Uttanasana, we will lay down and relax, letting our body and mind rest.
Yoga Sequence For Abs
Hello friends! I’m here to share with you my favorite yoga sequence for abs. This sequence is designed to work the entire abdominal region, including the deep muscles that are often neglected.
The sequence begins with a few simple poses to warm up the body. Then we move on to some more challenging poses that work the abs in a variety of ways. Finally, we end with a relaxing cooldown.
So let’s get started!
Warm-Up Poses
1. Cat-Cow Pose
This gentle spinal stretch warms up the spine and helps to loosen the muscles of the abdominal region.
Come onto all fours, with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you arch your spine upward, and exhale as you round your spine downward, like a cat.
Make sure to keep your head and neck in line with your spine, and avoid letting your head drop down.
2. Child’s Pose
This restful pose stretches the hips, thighs, and lower back, and helps to calm the mind and nervous system.
From Cat-Cow Pose, lower your knees to the floor and extend your arms out in front of you.
Rest your forehead on the floor, and let your hips sink toward the floor.
Hold this pose for a few deep breaths, then return to Cat-Cow Pose.
3. Downward Dog
This pose stretches the entire body, and is especially beneficial for the hamstrings, calves, and abs.
Come onto all fours, with your hands directly below your shoulders and your feet hip-width apart.
Push your hips up and back, and lengthen your spine downward.
Make sure to keep your head and neck in line with your spine, and avoid letting your head droop down.
Hold this pose for a few deep breaths, then return to Child’s Pose.
Poses for the Abs
4. Boat Pose
This pose is a great way to work the abs in a challenging way.
Sit on the floor with your legs straight out in front of you, and lean back slightly, lifting your feet off the floor.
Make sure to keep your back straight, and avoid letting your spine curve.
Extend your arms out in front of you, and hold this pose for a few seconds.
5. Chair Pose
This pose is a great way to work the abs and the legs.
Stand with your feet hip-width apart, and bend your knees until your thighs are parallel to the floor.
Make sure to keep your back straight, and avoid letting your spine curve.
Extend your arms out in front of you, and hold this pose for a few seconds.
6. Reverse Crunch
This is a great pose to work the abs in a targeted way.
Lie on your back on the floor, and place your hands on the floor beside you.
Bring your knees in toward your chest, then use your abs to curl your hips off the floor and toward your chest.
Make sure to keep your back flat on the floor, and avoid letting your spine curve.
Hold this pose for a few seconds, then slowly lower your hips back to the floor.
7. Scissor Legs
This is another great pose to work the abs in a targeted way.
Lie on your back on the floor, and place your hands on the floor beside you.
Bring your knees in toward your chest, then use your abs to curl your hips off the floor and toward your chest.
Lift your right leg into the air, then lower it back to the floor.
Lift your left leg into the air, then lower it back to the floor.
Make sure to keep your back flat on the floor, and avoid letting your spine curve.
8. Pilates Scissor
This is a great pose to work the abs and the legs.
Lie on your back on the floor, and place your hands on the floor beside you.
Bring your knees in toward your chest, then use your abs to curl your hips off the floor and toward your chest.
Lift your right leg into the air, then lower it back to the floor.
Lift your left leg into the air, then lower it back to the floor.
Then, lift your right leg into the air again, and bring your left leg in toward your chest.
Make sure to keep your back flat on the floor, and avoid letting your spine curve.
9. Scissor Twist
This is a great pose to work the abs and the hips.
Lie on your back on the floor, and place your hands on the floor beside you.
Bring your knees in toward your chest, then use your abs to curl your hips off the floor and toward your chest.
Lift your right leg into the air, then lower it back to the floor.
Lift your left leg into the air, then lower it back to the floor.
Then, twist your body to the right, and place your right hand on the floor beside you.
Make sure to keep your back flat on the floor, and avoid letting your spine curve.
Hold this pose for a few seconds, then return to the starting position.
10. Pilates Teaser
This is a great pose to work the abs in a challenging way.
Lie on your back on the floor, and place your hands on the floor beside you.
Bring your knees in toward your chest, then use your abs to curl your hips off the floor and toward your chest.
Lift your right leg into the air, then lower it back to the floor.
Lift your left leg into the air, then lower it back to the floor.
Then, raise your hips and torso into the air, and extend your legs straight out in front of you.
Make sure to keep your back flat on the floor, and avoid letting your spine curve.
Hold this pose for a few seconds, then slowly lower your body back to the starting position.
Cooldown Poses
11. Child’s Pose
This restful pose stretches the hips, thighs, and lower back, and helps to calm the mind and nervous system.
From Cat-Cow Pose, lower your knees to the floor and extend your arms out in front of you.
Rest your forehead on the floor, and let your hips sink toward the floor.
Hold this pose for a few deep breaths, then return to Cat-Cow Pose.
12. Seated Forward Bend
This pose stretches the hamstrings, calves, and lower back.
Sit on the floor with your legs straight out in front of you, and fold forward, extending your arms out in front of you.
Make sure to keep your back straight, and avoid letting your spine curve.
Hold this pose for a few seconds, then slowly return to the starting position.
13. Corpse Pose
This pose is a great way to end your yoga practice, and helps to calm the mind and body.
Lie on your back on the floor, and let your arms and legs relax.
Close your eyes and focus on your breath.
Hold this pose for a few minutes, then slowly return to the starting position.
I hope you enjoyed this yoga sequence for abs! If you’d like to learn more about yoga, or find more sequences like this, please check out my website or blog.
Hip Opening Sequence Yoga
is a physical and mental practice that has been around for centuries. The purpose of yoga is to create union – the union of mind, body, and spirit. The physical practice of yoga is a way to access this union and to connect with our true selves. The poses, or asanas, are meant to be a tool to help us access this union. One of the most important things to remember about yoga is that it is not about the poses. The poses are simply a way to help us access the union that is yoga.
One of the most important aspects of a yoga practice is the breath. The breath is our connection to the present moment. When we focus on our breath, we are able to let go of our thoughts and connect with our true selves. The breath is also a way to connect with our bodies. When we are focused on our breath, we are able to feel our bodies more deeply. This is especially important in hip opening poses, as often we are tight in this area of the body.
The sequence that follows is a hip opening sequence that will help to open the hips and connect with our breath. The sequence is meant to be done in a flow, so it is important to move quickly from one pose to the next. If you are new to yoga, you may want to practice each pose for a longer period of time before moving on to the next pose.
The sequence begins with a Sun Salutation. Sun Salutations are a great way to warm up the body and to connect with the breath. They are also a great way to start a sequence, as they flow easily into the next pose.
The next pose is Half Moon Pose. This pose is a great way to open the hips and the lower back. It is also a great way to stretch the hamstrings.
The next pose is Triangle Pose. Triangle Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to open the chest and the shoulders.
The next pose is Warrior I Pose. Warrior I Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to open the chest and the shoulders.
The next pose is King Pigeon Pose. King Pigeon Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to open the chest and the shoulders.
The next pose is Camel Pose. Camel Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to open the chest and the shoulders.
The next pose is Fish Pose. Fish Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to open the chest and the shoulders.
The final pose in the sequence is Child’s Pose. Child’s Pose is a great pose for stretching the hips and the hamstrings. It is also a great way to relax the body and the mind.
Crocodile Yoga Sequence
The Crocodile Yoga Sequence is a great way to start your day or to wind down after a long day. This sequence is designed to open your hips and chest and to lengthen your spine. The crocodile pose is a great way to warm up your body and to prepare for the other poses in the sequence.
1. Start in a seated position with your legs crossed.
2. Inhale and reach your arms overhead.
3. Exhale and fold forward, placing your hands on the ground in front of you.
4. Inhale and lift your torso up, then exhale and lower your head and chest to the ground.
5. Keep your hips elevated and your spine long.
6. Hold for 5-10 breaths.
7. To come out of the pose, inhale and lift your torso up, then exhale and lower your head and chest to the ground.
8. Cross your legs in the other direction and repeat the pose.
9. Move on to the next pose.
The Half Camel Pose is a great way to open your chest and to stretch your spine.
1. From the crocodile pose, inhale and lift your torso up.
2. Exhale and extend your right arm up overhead.
3. Inhale and reach your left arm up to touch your right hand.
4. Keep your hips elevated and your spine long.
5. Hold for 5-10 breaths.
6. To come out of the pose, inhale and release your arms back to the ground.
7. Cross your legs in the other direction and repeat the pose.
The Cow Face Pose is a great way to open your hips and your chest.
1. From the crocodile pose, inhale and lift your torso up.
2. Exhale and extend your right arm up overhead.
3. Inhale and reach your left arm up to touch your right hand.
4. Keep your hips elevated and your spine long.
5. Hold for 5-10 breaths.
6. To come out of the pose, inhale and release your arms back to the ground.
7. Cross your legs in the other direction and repeat the pose.
The Fish Pose is a great way to open your chest and to stretch your spine.
1. From the cow face pose, inhale and lift your torso up.
2. Exhale and extend your right arm up overhead.
3. Inhale and reach your left arm up to touch your right hand.
4. Keep your hips elevated and your spine long.
5. Hold for 5-10 breaths.
6. To come out of the pose, inhale and release your arms back to the ground.
7. Cross your legs in the other direction and repeat the pose.
The final pose in the sequence is the Crocodile Pose.
1. From the cow face pose, inhale and lift your torso up.
2. Exhale and extend your right arm up overhead.
3. Inhale and reach your left arm up to touch your right hand.
4. Keep your hips elevated and your spine long.
5. Hold for 5-10 breaths.
6. To come out of the pose, inhale and release your arms back to the ground.
7. Cross your legs in the other direction and repeat the pose.
Corepower Yoga Sculpt Sequences
The sequences below are designed to help you sculpt and tone your body while getting a great yoga workout. Each sequence includes a variety of poses that work the whole body, and is tailored to specific goals, such as increasing strength, flexibility, and balance.
Sequence for Strength
The sequence for strength includes poses that work the muscles of the body, helping you to build strength and tone your body. This sequence is best done on a day when you have some time to devote to your practice, and can be done 2-3 times a week.
Sun Salutations (Surya Namaskar) – This sequence of 12 poses is a great way to start your practice, and works the entire body.
Downward Dog – This pose strengthens the arms and legs, and is a great way to open the shoulders and hamstrings.
Upward Dog – This pose strengthens the arms and opens the chest, and is a great counterpose to Downward Dog.
Mountain Pose (Tadasana) – This pose strengthens the legs and spine, and is a great foundation for other standing poses.
Warrior I (Virabhadrasana I) – This pose strengthens the legs and hips, and is a great pose for beginners.
Warrior II (Virabhadrasana II) – This pose strengthens the legs and hips, and is a great pose for beginners.
Triangle Pose (Trikonasana) – This pose strengthens the legs and spine, and is a great pose for beginners.
Bridge Pose (Setu Bandha Sarvangasana) – This pose strengthens the legs and spine, and is a great pose for beginners.
Sequence for Flexibility
The sequence for flexibility includes poses that stretch the muscles of the body, helping you to increase your range of motion and flexibility. This sequence can be done every day, and can be shortened or lengthened to fit your needs.
Sun Salutations (Surya Namaskar) – This sequence of 12 poses is a great way to start your practice, and works the entire body.
Downward Dog – This pose stretches the hamstrings and calves, and is a great way to open the shoulders and hips.
Upward Dog – This pose stretches the chest and shoulders, and is a great counterpose to Downward Dog.
Puppy Pose (Marjaryasana) – This pose stretches the shoulders and hips, and is a great pose for beginners.
Child’s Pose (Balasana) – This pose stretches the hips and thighs, and is a great pose for beginners.
Cow Face Pose (Gomukhasana) – This pose stretches the hips and shoulders, and is a great pose for beginners.
Seated Forward Bend (Paschimottanasana) – This pose stretches the hamstrings and spine, and is a great pose for beginners.
Extended Triangle Pose (Utthita Trikonasana) – This pose stretches the hamstrings and groin, and is a great pose for beginners.
Sequence for Balance
The sequence for balance includes poses that work the muscles of the body, helping you to build strength and tone your body. This sequence is best done on a day when you have some time to devote to your practice, and can be done 2-3 times a week.
Sun Salutations (Surya Namaskar) – This sequence of 12 poses is a great way to start your practice, and works the entire body.
Downward Dog – This pose strengthens the arms and legs, and is a great way to open the shoulders and hamstrings.
Upward Dog – This pose strengthens the arms and opens the chest, and is a great counterpose to Downward Dog.
Mountain Pose (Tadasana) – This pose strengthens the legs and spine, and is a great foundation for other standing poses.
Warrior I (Virabhadrasana I) – This pose strengthens the legs and hips, and is a great pose for beginners.
Warrior II (Virabhadrasana II) – This pose strengthens the legs and hips, and is a great pose for beginners.
Tree Pose (Vrikshasana) – This pose strengthens the legs and spine, and helps to improve balance.
Half Moon Pose (Ardha Chandrasana) – This pose strengthens the legs and spine, and helps to improve balance.
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.
