Ashtanga Yoga Sequence List
The Primary Series of Ashtanga Yoga is a systematic sequence of postures (asanas) that purifies the body and prepares the mind and spirit for deeper meditation. The sequence is designed to move energy (prana) through the body in a specific order, to cleanse and energize the different energy centers (chakras) and organs. The series is also designed to open and stretch the body, to strengthen and tone the muscles, and to improve balance and flexibility.
The following is a list of the poses in the Primary Series of Ashtanga Yoga, with a brief description of each.
1. Mountain Pose (Tadasana)
Mountain Pose is the foundation for all standing poses. It is a simple pose that teaches balance and grounding.
2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog is a basic pose that strengthens the arms and legs, and stretches the back and shoulders.
3. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose stretches the chest and abdomen, and strengthens the back and legs.
4. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose strengthens the legs, hips, and back, and improves balance.
5. Triangle Pose (Trikonasana)
Triangle Pose is a basic standing pose that stretches the hips, waist, and chest, and strengthens the legs.
6. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a more advanced version of Triangle Pose, that stretches the hips, waist, and chest even further.
7. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a basic standing pose that strengthens the legs and hips, and opens the chest and shoulders.
8. Warrior II Pose (Virabhadrasana II)
Warrior II Pose is a more advanced version of Warrior I Pose, that strengthens the legs and hips, and opens the chest and shoulders even further.
9. Reverse Warrior Pose (Viparita Virabhadrasana)
Reverse Warrior Pose is a variation of Warrior II Pose that stretches the chest and abdomen, and strengthens the back.
10. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose stretches the chest and abdomen, and strengthens the back and legs.
11. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose strengthens the legs, hips, and back, and improves balance.
12. Triangle Pose (Trikonasana)
Triangle Pose is a basic standing pose that stretches the hips, waist, and chest, and strengthens the legs.
13. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a more advanced version of Triangle Pose, that stretches the hips, waist, and chest even further.
14. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a basic standing pose that strengthens the legs and hips, and opens the chest and shoulders.
15. Warrior II Pose (Virabhadrasana II)
Warrior II Pose is a more advanced version of Warrior I Pose, that strengthens the legs and hips, and opens the chest and shoulders even further.
16. Reverse Warrior Pose (Viparita Virabhadrasana)
Reverse Warrior Pose is a variation of Warrior II Pose that stretches the chest and abdomen, and strengthens the back.
17. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog is a basic pose that strengthens the arms and legs, and stretches the back and shoulders.
18. Plank Pose (Phalakasana)
Plank Pose is a basic pose that strengthens the arms, legs, and core.
19. Cobra Pose (Bhujangasana)
Cobra Pose stretches and strengthens the chest, abdomen, and back.
20. Child’s Pose (Balasana)
Child’s Pose is a resting pose that stretches the hips, thighs, and ankles, and relaxes the back and neck.
Slow Burn Yoga Sequence
This yoga sequence is designed to help you slowly warm up your body and increase your flexibility. It is perfect for beginners, or for people who are not very flexible.
1. Start by standing in Tadasana (Mountain Pose).
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing.
5. Exhale and step or jump back to Chaturanga Dandasana (Four-Limbed Staff Pose).
6. Inhale and lower down to your belly.
7. Exhale and press up to Cobra Pose.
8. Inhale and lower down to the floor.
9. Exhale and press up to Upward-Facing Dog Pose.
10. Inhale and lower down to Downward-Facing Dog Pose.
11. Step or jump forward to Uttanasana (Standing Forward Bend).
12. Inhale and rise up to Tadasana.
13. Repeat the sequence as many times as you like.
Non Attachment Yoga Sequence
Non attachment is one of the most important concepts in Yoga. It is the practice of detaching oneself from the objects of the senses and the thoughts of the mind. It is a state of mind in which we can be at peace, even in the midst of chaos.
In order to achieve non attachment, we must first understand what it is. Non attachment is not detachment. Detachment is when we push away the things we don’t want. Non attachment is when we let go of the things we don’t want, without pushing them away.
There are two types of non attachment. The first is external non attachment. This is when we let go of the things that are outside of us. The second is internal non attachment. This is when we let go of the things that are inside of us.
External non attachment is easier to achieve than internal non attachment. It is easier to let go of the things that are outside of us, because we can see them and touch them. It is harder to let go of the things that are inside of us, because we can’t see them and touch them.
Internal non attachment is more important than external non attachment. It is more important to let go of the things that are inside of us, because they have a greater impact on our lives. The things that are outside of us can change, but the things that are inside of us never change.
In order to achieve internal non attachment, we must first understand what it is. Internal non attachment is not detachment. Detachment is when we push away the things we don’t want. Internal non attachment is when we let go of the things we don’t want, without pushing them away.
There are two types of internal non attachment. The first is emotional non attachment. This is when we let go of the emotions that are inside of us. The second is mental non attachment. This is when we let go of the thoughts that are inside of us.
Emotional non attachment is easier to achieve than mental non attachment. It is easier to let go of the emotions that are inside of us, because we can see them and feel them. It is harder to let go of the thoughts that are inside of us, because we can’t see them and feel them.
Mental non attachment is more important than emotional non attachment. It is more important to let go of the thoughts that are inside of us, because they have a greater impact on our lives. The emotions that are inside of us can change, but the thoughts that are inside of us never change.
In order to achieve mental non attachment, we must first understand what it is. Mental non attachment is not detachment. Detachment is when we push away the thoughts we don’t want. Mental non attachment is when we let go of the thoughts we don’t want, without pushing them away.
There are two types of mental non attachment. The first is conceptual non attachment. This is when we let go of the concepts that are inside of us. The second is perceptual non attachment. This is when we let go of the perceptions that are inside of us.
Conceptual non attachment is easier to achieve than perceptual non attachment. It is easier to let go of the concepts that are inside of us, because we can see them and think them. It is harder to let go of the perceptions that are inside of us, because we can’t see them and think them.
Perceptual non attachment is more important than conceptual non attachment. It is more important to let go of the perceptions that are inside of us, because they have a greater impact on our lives. The concepts that are inside of us can change, but the perceptions that are inside of us never change.
In order to achieve perceptual non attachment, we must first understand what it is. Perceptual non attachment is not detachment. Detachment is when we push away the perceptions we don’t want. Perceptual non attachment is when we let go of the perceptions we don’t want, without pushing them away.
There are two types of perceptual non attachment. The first is sensory non attachment. This is when we let go of the sensations that are inside of us. The second is cognitive non attachment. This is when we let go of the thoughts that are inside of us.
Sensory non attachment is easier to achieve than cognitive non attachment. It is easier to let go of the sensations that are inside of us, because we can see them and feel them. It is harder to let go of the thoughts that are inside of us, because we can’t see them and feel them.
Cognitive non attachment is more important than sensory non attachment. It is more important to let go of the thoughts that are inside of us, because they have a greater impact on our lives. The sensations that are inside of us can change, but the thoughts that are inside of us never change.
In order to achieve cognitive non attachment, we must first understand what it is. Cognitive non attachment is not detachment. Detachment is when we push away the thoughts we don’t want. Cognitive non attachment is when we let go of the thoughts we don’t want, without pushing them away.
There are two types of cognitive non attachment. The first is conceptual non attachment. This is when we let go of the concepts that are inside of us. The second is perceptual non attachment. This is when we let go of the perceptions that are inside of us.
Conceptual non attachment is easier to achieve than perceptual non attachment. It is easier to let go of the concepts that are inside of us, because we can see them and think them. It is harder to let go of the perceptions that are inside of us, because we can’t see them and think them.
Perceptual non attachment is more important than conceptual non attachment. It is more important to let go of the perceptions that are inside of us, because they have a greater impact on our lives. The concepts that are inside of us can change, but the perceptions that are inside of us never change.
In order to achieve perceptual non attachment, we must first understand what it is. Perceptual non attachment is not detachment. Detachment is when we push away the perceptions we don’t want. Perceptual non attachment is when we let go of the perceptions we don’t want, without pushing them away.
There are two types of perceptual non attachment. The first is sensory non attachment. This is when we let go of the sensations that are inside of us. The second is cognitive non attachment. This is when we let go of the thoughts that are inside of us.
Sensory non attachment is easier to achieve than cognitive non attachment. It is easier to let go of the sensations that are inside of us, because we can see them and feel them. It is harder to let go of the thoughts that are inside of us, because we can’t see them and feel them.
Cognitive non attachment is more important than sensory non attachment. It is more important to let go of the thoughts that are inside of us, because they have a greater impact on our lives. The sensations that are inside of us can change, but the thoughts that are inside of us never change.
Traditional Yoga Sequence
There are many different yoga sequences that can be practiced, depending on what the practitioner is looking to achieve. A traditional yoga sequence, often called a sun salutation, is a great way to start your practice, as it warms up the body and gets you moving.
The sun salutation sequence consists of a series of poses that are performed in a fluid motion. The sequence begins with the feet together, and the hands in prayer position at the heart. The practitioner then takes a deep breath in, and as they exhale, bends forward, keeping the spine long, and touches their fingertips to the floor. They then take another deep breath in, and as they exhale, jump or step back to a plank position. They hold the plank pose for a few breaths, and then step or jump their feet forward to the starting position. They take a final deep breath in, and as they exhale, bow forward, keeping the spine long, and touch their forehead to the floor.
This traditional yoga sequence is a great way to warm up the body, and it can be modified to fit your needs. You can add or remove poses, or change the order of the poses, to make it work for you.
Corporate Yoga Sequence
The ancient practice of yoga is a great way to improve your overall health and well-being. Yoga has been shown to improve flexibility, strength, and balance, as well as reducing stress and anxiety. Corporate yoga is a great way to improve the health and well-being of your employees.
A typical corporate yoga sequence can include a variety of poses that target different areas of the body. For example, a sequence might start with some gentle sun salutations to warm up the body, followed by some standing poses to improve strength and balance. Next, you might move on to some seated and reclining poses to stretch the muscles and improve flexibility. Finally, you might finish with a few relaxation poses to calm the mind and body.
A corporate yoga sequence can be tailored to fit the needs of your employees. If you have a lot of sedentary employees, you might focus on poses that improve flexibility and circulation. If you have a lot of employees who spend a lot of time at their desks, you might focus on poses that improve strength and balance.
A corporate yoga sequence can be a great way to improve the health and well-being of your employees. It can help improve flexibility, strength, balance, and stress levels. It can also be tailored to fit the needs of your employees.
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.
