Autumnal Equinox Yoga Sequence
The autumnal equinox is a time of balance, when the hours of daylight and night are equal. It’s a time to honor the harvest, and to let go of what is no longer needed. As the days grow shorter and the weather cools, it’s a perfect time to do a yoga sequence that will help you to settle in to the autumn season. This sequence includes poses to open the hips and chest, and to stretch the hamstrings and back. It finishes with a short meditation to help you connect with the autumnal energy.
1. Begin in mountain pose.
2. Step the left foot back into a low lunge, and reach the right hand to the sky.
3. Keep the left knee bent, and reach the left hand to the back of the left thigh.
4. Hold for five breaths, then switch sides.
5. From low lunge, reach the right arm up to the sky.
6. Keep the left knee bent, and reach the left hand to the back of the left thigh.
7. Hold for five breaths, then switch sides.
8. From low lunge, curl the toes under and lift the torso up to standing.
9. Step the left foot forward into a high lunge.
10. Reach the right arm up to the sky, and keep the left knee bent.
11. Hold for five breaths, then switch sides.
12. Step the left foot back into a low lunge.
13. Reach the right hand to the sky, and keep the left knee bent.
14. Hold for five breaths, then switch sides.
15. From low lunge, reach the right arm up to the sky.
16. Keep the left knee bent, and reach the left hand to the back of the left thigh.
17. Hold for five breaths, then switch sides.
18. From low lunge, curl the toes under and lift the torso up to standing.
19. Step the left foot forward into a high lunge.
20. Reach the right arm up to the sky, and keep the left knee bent.
21. Hold for five breaths, then switch sides.
22. Step the left foot back into a low lunge.
23. Reach the right hand to the sky, and keep the left knee bent.
24. Hold for five breaths, then switch sides.
25. From low lunge, reach the right arm up to the sky.
26. Keep the left knee bent, and reach the left hand to the back of the left thigh.
27. Hold for five breaths, then switch sides.
28. Step the left foot forward into a high lunge.
29. Reach the right arm up to the sky, and keep the left knee bent.
30. Hold for five breaths, then switch sides.
31. Step the left foot back into a low lunge.
32. Reach the right hand to the sky, and keep the left knee bent.
33. Hold for five breaths, then switch sides.
34. From low lunge, curl the toes under and lift the torso up to standing.
35. Step the left foot forward into a high lunge.
36. Reach the right arm up to the sky, and keep the left knee bent.
37. Hold for five breaths, then switch sides.
38. Step the left foot back into a low lunge.
39. Reach the right hand to the sky, and keep the left knee bent.
40. Hold for five breaths, then switch sides.
41. Step the left foot forward into a high lunge.
42. Reach the right arm up to the sky, and keep the left knee bent.
43. Hold for five breaths, then switch sides.
44. Step the left foot back into a low lunge.
45. Reach the right hand to the sky, and keep the left knee bent.
46. Hold for five breaths, then switch sides.
47. From low lunge, curl the toes under and lift the torso up to standing.
48. Step the left foot forward into a high lunge.
49. Reach the right arm up to the sky, and keep the left knee bent.
50. Hold for five breaths, then switch sides.
51. Step the left foot back into a low lunge.
52. Reach the right hand to the sky, and keep the left knee bent.
53. Hold for five breaths, then switch sides.
54. From low lunge, curl the toes under and lift the torso up to standing.
55. Step the left foot forward into a high lunge.
56. Reach the right arm up to the sky, and keep the left knee bent.
57. Hold for five breaths, then switch sides.
58. Step the left foot back into a low lunge.
59. Reach the right hand to the sky, and keep the left knee bent.
60. Hold for five breaths, then switch sides.
61. Step the left foot forward into a high lunge.
62. Reach the right arm up to the sky, and keep the left knee bent.
63. Hold for five breaths, then switch sides.
64. Step the left foot back into a low lunge.
65. Reach the right hand to the sky, and keep the left knee bent.
66. Hold for five breaths, then switch sides.
67. From low lunge, curl the toes under and lift the torso up to standing.
68. Step the left foot forward into a high lunge.
69. Reach the right arm up to the sky, and keep the left knee bent.
70. Hold for five breaths, then switch sides.
71. Step the left foot back into a low lunge.
72. Reach the right hand to the sky, and keep the left knee bent.
73. Hold for five breaths, then switch sides.
74. From low lunge, curl the toes under and lift the torso up to standing.
75. Step the left foot forward into a high lunge.
76. Reach the right arm up to the sky, and keep the left knee bent.
77. Hold for five breaths, then switch sides.
78. Step the left foot back into a low lunge.
79. Reach the right hand to the sky, and keep the left knee bent.
80. Hold for five breaths, then switch sides.
81. Step the left foot forward into a high lunge.
82. Reach the right arm up to the sky, and keep the left knee bent.
83. Hold for five breaths, then switch sides.
84. Step the left foot back into a low lunge.
85. Reach the right hand to the sky, and keep the left knee bent.
86. Hold for five breaths, then switch sides.
87. From low lunge, curl the toes under and lift the torso up to standing.
88. Step the left foot forward into a high lunge.
89. Reach the right arm up to the sky, and keep the left knee bent.
90. Hold for five breaths, then switch sides.
91. Step the left foot back into a low lunge.
92. Reach the right hand to the sky, and keep the left knee bent.
93. Hold for five breaths, then switch sides.
94. From low lunge, curl the toes under and lift the torso up to standing.
95. Step the left foot forward into a high lunge.
96. Reach the right arm up to the sky, and keep the left knee bent.
97. Hold for five breaths, then switch sides.
98. Step the left foot back into a low lunge.
99. Reach the right hand to the sky, and keep the left knee bent.
100. Hold for five breaths, then switch sides.
101. From low lunge, reach the right arm up to the sky.
102. Keep the left knee bent, and reach the left hand to the back of the left thigh.
103. Hold for five breaths, then switch sides.
104. Step the left foot forward into a high lunge.
105. Reach the right arm up to the sky, and keep the left knee bent.
106. Hold for five breaths, then switch sides.
107. Step the left foot back into a low lunge.
108. Reach the right hand to the sky, and keep the
Whole Body Yoga Sequence
Do you ever feel like you’re just too busy to get to the gym? Or maybe you’re traveling and don’t have access to your usual workout routine. Well, have no fear! There’s a whole body yoga sequence that can help you get a great workout in no time.
The sequence is designed to work your entire body, and it can be done in as little as fifteen minutes. So grab your mat and let’s get started!
The first pose is Downward Dog. From a standing position, hinge at your hips and place your palms flat on the floor in front of you. Then, push your hips up towards the ceiling, and press your heels into the floor. You should feel a stretch in your hamstrings and calves. Hold the pose for a few breaths, and then move on to the next pose.
Upward Dog is the next pose in the sequence. From Downward Dog, lift your torso and hips up towards the ceiling. Keep your spine straight, and tuck your chin slightly. You should feel a stretch in your chest and shoulders. Hold the pose for a few breaths, and then move on to the next pose.
The third pose is Cat-Cow. From Upward Dog, drop your head and chest down towards the floor, and tuck your tailbone up towards the ceiling. Then, reverse the movement, and arch your back upward. Hold the pose for a few breaths, and then move on to the next pose.
The fourth pose is Downward Dog again. From Cat-Cow, push your hips up towards the ceiling, and press your heels into the floor. Hold the pose for a few breaths, and then move on to the next pose.
The fifth pose is Warrior I. From Downward Dog, step your right foot forward and place it flat on the floor. Bend your left knee and place your left hand on your left thigh. Reach your right arm straight up towards the ceiling. Hold the pose for a few breaths, and then switch sides.
The sixth pose is Warrior II. From Warrior I, extend your right leg out to the side, and bend your left knee. Reach your left arm straight out towards the ceiling. Hold the pose for a few breaths, and then switch sides.
The seventh pose is Triangle Pose. From Warrior II, reach your right arm straight out to the side, and reach your left arm towards the floor. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths, and then switch sides.
The eighth pose is Half Moon Pose. From Triangle Pose, lift your right arm up towards the ceiling, and extend your left leg out to the side. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths, and then switch sides.
The ninth pose is Chair Pose. From Half Moon Pose, bend your knees and place your hands on your thighs. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths, and then move on to the next pose.
The tenth pose is Cobra Pose. From Chair Pose, place your palms flat on the floor and press your hips up towards the ceiling. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths, and then move on to the next pose.
The eleventh pose is Camel Pose. From Cobra Pose, reach your hands back and place them on your heels. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths, and then move on to the next pose.
The twelfth and final pose is Child’s Pose. From Camel Pose, lower your forehead to the floor, and extend your arms out in front of you. Keep your spine straight, and your gaze towards the floor. Hold the pose for a few breaths.
And that’s it! You’ve just completed a whole body yoga sequence. If you have any questions, or if you need help with any of the poses, be sure to ask a yoga instructor. Namaste!
Prana Flow Yoga Sequence
for Happiness
There is no one-size-fits-all prescription for happiness, but incorporating some yoga poses into your routine may help increase your overall sense of well-being. The following prana flow sequence is designed to open the body and release energy that may be blocking your happiness.
1. Mountain Pose (Tadasana)
Stand tall with your feet hip-width apart and your arms by your sides. Ground down into your feet and feel your spine lengthen as you lift up through your torso. Relax your shoulders and take a few deep breaths.
2. Downward Dog (Adho Mukha Svanasana)
From mountain pose, step your feet back and come into a downward dog pose. Spread your fingers wide and press your palms firmly into the ground. Engage your quadriceps and lengthen your spine as you press your heels toward the ground. Hold for five breaths.
3. Half Camel (Ardha Ustrasana)
From downward dog, step your right foot forward between your hands. Exhale as you lean back and reach for your left heel with your right hand. Keep your hips level and your spine elongated as you hold for five breaths. Repeat on the other side.
4. Low Lunge (Anjaneyasana)
From downward dog, step your left foot forward between your hands. Inhale as you lift your torso up and extend your right arm straight up toward the sky. Exhale as you sink into a low lunge, keeping your left knee over your ankle. Hold for five breaths.
5. Half Camel (Ardha Ustrasana)
From low lunge, reach your right hand back to touch your left heel. Keep your hips level and your spine elongated as you hold for five breaths. Repeat on the other side.
6. Child’s Pose (Balasana)
From half camel, release back to child’s pose. Bring your knees hip-width apart and your forehead to the floor. Extend your arms out in front of you and relax into the pose. Hold for five breaths.
7. Upward Dog (Urdhva Mukha Svanasana)
From child’s pose, curl your toes under and press up into an upward dog pose. Spread your fingers wide and press your palms firmly into the ground. Engage your quadriceps and lengthen your spine as you press your heels toward the ground. Hold for five breaths.
8. Downward Dog (Adho Mukha Svanasana)
From upward dog, step your feet back and come into a downward dog pose. Spread your fingers wide and press your palms firmly into the ground. Engage your quadriceps and lengthen your spine as you press your heels toward the ground. Hold for five breaths.
9. Forward Bend (Uttanasana)
From downward dog, walk your feet forward and come into a forward bend. Bend your knees as much as you need to and extend your torso over your legs. Relax your neck and shoulders and hold for five breaths.
10. Mountain Pose (Tadasana)
From forward bend, come back into mountain pose. Stand tall with your feet hip-width apart and your arms by your sides. Ground down into your feet and feel your spine lengthen as you lift up through your torso. Relax your shoulders and take a few deep breaths.
This prana flow sequence is designed to open the body and release energy that may be blocking your happiness. If you’re looking to increase your overall sense of well-being, give it a try!
Vinyasa Yoga Sequences
There is no one “right” way to sequence a yoga class – it all depends on what the teacher is hoping to achieve and the students’ needs on that day. However, there are some basic guidelines that most vinyasa teachers follow.
The first step is to choose a theme for the class. This might be something like “opening the heart” or “grounding and centering.” Once you have a theme, you can start to put together a sequence of poses that will support it.
One of the most important things to keep in mind when sequencing is the order of poses. In general, it’s best to start with some gentle poses to warm up the body, and then move on to more challenging poses. You should also always end a class with a relaxation pose, such as Savasana (Corpse Pose).
Another thing to consider when sequencing is the balance of opposites. For example, in a class designed to open the heart, you might include poses like Downward Dog and Camel Pose, which stretch the back and front of the body, respectively.
Once you have a sequence of poses in mind, you need to decide on the order in which to do them. This is where the concept of vinyasa comes in. Vinyasa is a Sanskrit word that means “to place in a special way.” In yoga, it refers to the way in which poses are linked together.
When sequencing a class, you want to create a flow that moves smoothly from one pose to the next. This means that the poses shouldn’t be too challenging, and you should always take into account the students’ abilities. For example, if you have a beginner in your class, you might want to choose a sequence that’s a little easier than the one you would use for an intermediate or advanced student.
Now that you know the basics of sequencing a yoga class, here is a simple sequence that you can try. This sequence is designed to open the heart and lower back.
1. Warm up with some gentle poses, like Cat/Cow or Child’s Pose.
2. Move on to some standing poses, like Mountain Pose or Half Moon.
3. Next, move on to some backbending poses, like Camel Pose or Bow Pose.
4. Finish with some relaxation poses, like Savasana or Legs-Up-the-Wall Pose.
Ashtanga Yoga Asana Sequence
The Ashtanga Yoga sequence is a series of yoga poses that are performed in a specific order. The sequence is designed to work the entire body and to increase strength, flexibility and breath control.
The Ashtanga Yoga sequence is broken down into six series: Primary, Intermediate, Advanced A, Advanced B, Advanced C and Advanced D. The Primary Series is designed to build strength and flexibility, while the more advanced series are more challenging and require more flexibility and strength.
The Ashtanga Yoga sequence should be practiced every day to achieve the most benefits. However, if you are a beginner, it is recommended that you start with the Primary Series and work your way up to the more advanced series.
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.
