Ashtanga Yoga Second Series Sequence
The second series of Ashtanga Yoga is called “Nadi Shodhana” which means “channel cleansing”. This sequence cleanses and balances the energy channels of the body. It is a more challenging sequence than the first series and should only be attempted after you have mastered the basic postures of Ashtanga Yoga.
The sequence begins with “Pashchimottanasana” (seated forward bend), which stretches the hamstrings and spine. “Uttanasana” (standing forward bend) follows, which stretches the hamstrings and spine even further. “Pranayama” (breath control) is then practiced, which helps to cleanse and purify the body’s energy channels.
Next comes “Janu Sirsasana” (head-to-knee pose), which stretches the hamstrings and groin. “Parivritta Janu Sirsasana” (revolved head-to-knee pose) follows, which stretches the hamstrings, groin, and inner thighs. “Parsva Konasana” (side angle pose) is next, which stretches the groin, inner thighs, and waist.
“Upavishta Konasana” (wide-angle seated forward bend) follows, which stretches the hamstrings and spine. “Garudasana” (eagle pose) is next, which strengthens the ankles, hips, and thighs. “Pavanmuktasana” (wind-relieving pose) is then practiced, which releases tension in the lower back.
“Ekapada Rajakapotasana” (one-legged king pigeon pose) is next, which stretches the hips, groin, and thighs. “Supta Padangusthasana” (reclining big toe pose) follows, which stretches the hamstrings and calves. “Urdhva Dhanurasana” (upward bow pose) is then practiced, which strengthens the spine and abdominal muscles.
“Setu Bandha Sarvangasana” (bridge pose) is next, which strengthens the spine, chest, and abdominal muscles. “Salamba Sarvangasana” (supported shoulder stand) is then practiced, which strengthens the neck and upper back. “Halasana” (plow pose) is last, which stretches the hamstrings and spine.
Flexibility Yoga Sequence
The following yoga sequence is designed to increase flexibility. However, always listen to your body and modify any poses as needed.
1. Child’s pose: Kneel on the floor with your big toes touching, sit back on your heels, and extend your arms forward.
2. Downward facing dog: From child’s pose, tuck your toes and lift your hips up and back, extending your arms and legs.
3. Half Camel pose: From downward facing dog, step your right foot forward between your hands. Reach your hands toward your right foot, and if possible, clasp your right ankle.
4. Warrior I pose: From half camel pose, extend your left arm up toward the ceiling and turn your torso to the left, extending your right leg out to the side.
5. Triangle pose: From warrior I, reach your left arm down toward the floor and your right arm up toward the ceiling. Turn your torso to the left and extend your left leg out to the side.
6. Extended Triangle pose: From triangle pose, reach your right arm down toward the floor and your left arm up toward the ceiling. Turn your torso to the right and extend your right leg out to the side.
7. Half Camel pose: From extended triangle pose, step your left foot forward between your hands. Reach your hands toward your left foot, and if possible, clasp your left ankle.
8. Downward facing dog: From half camel pose, tuck your toes and lift your hips up and back, extending your arms and legs.
9. Child’s pose: Kneel on the floor with your big toes touching, sit back on your heels, and extend your arms forward.
Summertime Saga Yoga Sequence
Summertime Saga is a great time to get your yoga on! The weather is warm, the days are long, and there’s no shortage of outdoor spaces in which to practice.
Below is a sequence of yoga poses that will help you stay cool and flexible during the hot summer months.
1. Sun Salutations (Surya Namaskar)
Sun Salutations are a great way to warm up your body for the rest of the sequence. They also help to improve circulation and promote detoxification.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose for stretching and strengthening the arms, shoulders, and legs. It also helps to lengthen the spine.
3. Half Camel (Ardha Ustrasana)
Half Camel is a great pose for stretching the chest and shoulders. It also helps to improve flexibility in the spine.
4. Triangle Pose (Trikonasana)
Triangle Pose is a great pose for stretching the hips, hamstrings, and chest. It also helps to improve balance and coordination.
5. Warrior II Pose (Virabhadrasana II)
Warrior II Pose is a great pose for strengthening the legs and improving flexibility in the hips. It also helps to improve balance and focus.
6. Child’s Pose (Balasana)
Child’s Pose is a great pose for stretching the hips, thighs, and ankles. It also helps to calm the mind and relax the body.
7. Bridge Pose (Setu Bandhasana)
Bridge Pose is a great pose for strengthening the glutes and hamstrings. It also helps to improve flexibility in the spine.
8. Corpse Pose (Savasana)
Corpse Pose is a great pose for relaxation and stress relief. It helps to calm the mind and body, and restore energy.
What Is A Yoga Sequence
There is no definitive answer to this question as different yoga teachers might have different opinions on what constitutes a yoga sequence. However, in general, a yoga sequence is a series of poses that are linked together in a specific order, often with a specific goal in mind.
Many yoga sequences are designed to flow smoothly from one pose to the next, without any breaks in between. This helps to create a sense of unity and cohesion in the practice, and can also be helpful for beginners who are still learning the poses.
Some yoga sequences are also designed to be more challenging, incorporating more difficult poses and providing a greater physical challenge. Other sequences might be more relaxing, with fewer challenging poses and a more focus on breath work and meditation.
The best way to learn about different yoga sequences is to attend a yoga class or workshop. There, you can ask the teacher to show you specific sequences that they use in their classes. You can also find sequences online or in yoga magazines and books.
How To Sequence Yoga
There is an art to sequencing yoga poses. Done well, it can lead to a blissful and transformative experience. But done poorly, it can lead to frustration and a feeling of being lost in the yoga class.
The key to sequencing yoga poses is to create a flow – a sequence of poses that moves smoothly from one to the next. This flow should be based on your own personal practice, your body’s needs that day, and the sequence of poses that your teacher has prescribed.
When sequencing yoga poses, always start with a warm-up. This can be a few simple Sun Salutations, some gentle twists, or a few minutes of breath work. The key is to move slowly and mindfully, and to focus on your breath.
Once you’ve warmed up, you can begin to sequence the poses. The best way to do this is to start with the poses that are most comfortable for you and work your way up to the more challenging poses. If you’re new to yoga, you may want to stick to basic poses like Downward Dog, Triangle Pose, and Warrior I. As you become more experienced, you can add in more challenging poses like Handstand and Crow.
When sequencing yoga poses, always keep in mind your body’s needs. If you’re feeling stiff, use a sequence that includes more gentle poses. If you’re feeling energetic, use a sequence that includes more challenging poses. And always listen to your body – if a pose feels uncomfortable or painful, back off and try a different pose.
The best way to learn how to sequence yoga poses is to watch YouTube videos or take classes from a certified yoga instructor. With a little practice, you’ll be able to create sequences that are perfect for your own personal practice.