Backbend Yoga Class Sequence
The following yoga sequence is designed to open the front body and back body, preparing you for a deep backbend.
1. Child’s Pose (Balasana)
Start in Child’s Pose to open the hips and stretch the low back.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From Child’s Pose, move into Downward-Facing Dog. This pose elongates the spine and strengthens the arms and legs.
3. Half Camel (Ardha Ustrasana)
From Downward-Facing Dog, step your right foot forward between your hands. Reach your left arm up and back, and tilt your chin up to look at your left hand. Hold for 5 breaths, then switch sides.
4. Camel (Ustrasana)
From Half Camel, reach your arms up and back, and tilt your chin up to look at your hands. Keep your back flat and your hips pushed forward. Hold for 5 breaths.
5. Fish (Matsyasana)
From Camel, release your back and sit on your heels. Place your hands behind you, palms flat on the floor. Arch your back and press your chest forward to lift your head and neck. Hold for 5 breaths.
6. Bridge (Setu Bandha Sarvangasana)
From Fish, press your palms into the floor and press your hips up into the air. Keep your chin tucked and your back flat. Hold for 5 breaths.
7. Wheel (Urdhva Dhanurasana)
From Bridge, roll your shoulders under and press your palms into the floor. Dig your heels into the floor and lift your hips and torso into the air. Look up at your hands. Hold for 5 breaths.
8. Child’s Pose (Balasana)
Finish in Child’s Pose to relax your spine and hips.
Yoga Wall Sequence
The yoga wall sequence is a great way to improve your flexibility and strength. This sequence is designed to stretch and strengthen the entire body. The yoga wall sequence can be performed by anyone, regardless of experience or fitness level.
The first pose in the yoga wall sequence is the Downward Dog. To perform this pose, stand about two feet in front of the wall and place your palms on the wall. Step your feet back until your body is in a downward dog position. Hold this position for 30 seconds.
The second pose in the sequence is the Warrior I. To perform this pose, stand facing the wall and place your palms on the wall. Step your right foot forward and lunge forward with your left leg. Keep your right knee directly over your ankle and your left knee bent. Extend your arms overhead and hold this position for 30 seconds.
The third pose in the sequence is the Warrior II. To perform this pose, stand facing the wall and place your palms on the wall. Step your right foot forward and lunge forward with your left leg. Keep your right knee directly over your ankle and your left knee bent. Extend your arms out to the side and hold this position for 30 seconds.
The fourth pose in the sequence is the Triangle Pose. To perform this pose, stand with your back to the wall and place your palms on the wall. Step your right foot back and lunge forward with your left leg. Keep your right knee directly over your ankle and your left knee bent. Extend your right arm straight out to the side and your left arm straight up towards the ceiling. Hold this position for 30 seconds.
The fifth and final pose in the sequence is the Child’s Pose. To perform this pose, kneel down on the floor and place your forehead on the floor. Extend your arms out in front of you and hold this position for 30 seconds.
The yoga wall sequence is a great way to improve your flexibility and strength. This sequence is designed to stretch and strengthen the entire body. The yoga wall sequence can be performed by anyone, regardless of experience or fitness level.
Yin Yoga Sequence For Balance
A yin yoga sequence for balance can help to restore equilibrium and bring your body back into alignment. This sequence includes poses that target the hips, spine, and lower back, all of which can be affected by imbalances in your body.
The sequence begins with a hip opener to release tension in the hips and lower back. Next, you will move into a spinal extension pose to lengthen the spine and open up the chest. Finally, you will end with a hip opener to close out the sequence.
1. Hip Opener: pigeon pose
Start in a downward dog position. Step your right foot forward between your hands, and lower your left knee to the mat. Keep your right ankle directly above your left knee, and press your hips toward the floor. Hold for 30 seconds, then switch sides.
2. Spinal Extension: upward dog pose
From downward dog, curl your toes under and press your hips up and back, extending your spine. Keep your shoulders down and your core engaged. Hold for 30 seconds.
3. Hip Opener: lizard pose
Start in a low lunge position with your right foot in front of your left. Turn your left toes in to face your right, and press your left hip toward the floor. Reach your left arm up toward the ceiling, and hold for 30 seconds. Switch sides.
4. Child’s Pose
From lizard pose, lower your knees to the mat and extend your arms out in front of you. Rest your forehead on the floor and breathe deeply for 30 seconds.
5. Hip Opener: Reclining Pigeon Pose
Lie on your back and place your right ankle on your left thigh, with your knee pointing out to the side. Gently press your right ankle into your left thigh. Reach your left arm up toward the ceiling, and hold for 30 seconds. Switch sides.
6. Savasana
Extend your legs out flat on the floor and rest your arms at your sides. Close your eyes and breathe deeply for 5-10 minutes.
Sequence Hatha Yoga Class
– Level 1
The following sequence is a hatha yoga class designed for beginners. It will help to increase strength, flexibility and balance.
1. Warm-Up (5-10 minutes)
Start by warming up your body with some simple stretches. This will help to loosen up your muscles and prepare them for the workout ahead.
2. Sun Salutations (10-12 repetitions)
Next, move on to sun salutations. This sequence of poses will help to increase your heart rate and get your body moving.
3. Standing Poses (10-12 repetitions)
Now it’s time to move on to the standing poses. These poses will help to improve your strength and flexibility.
4. Balancing Poses (5-10 repetitions)
Balancing poses are great for improving balance and coordination. Try to hold each pose for a few seconds before moving on to the next one.
5. Floor Poses (10-12 repetitions)
Finish up the class with some floor poses. These poses will help to release tension in your body and leave you feeling relaxed and refreshed.
Adshonga Yoga Daily Sequence
The Adshonga Yoga Sequence is a daily sequence of yoga poses that helps to open the body, increase flexibility and strength, and improve overall health and well-being. The sequence is designed to be practiced every day, and can be adapted to fit your individual needs and abilities.
The Adshonga Yoga Sequence begins with a few simple poses to warm up the body, followed by a series of more challenging poses. If you are new to yoga, or if you are not feeling up to the more challenging poses, you can omit them and simply do the poses that you are comfortable with. You can also add in other poses that are specific to your own needs and abilities.
The sequence concludes with a few simple relaxation poses to help calm the mind and body. You can practice the sequence for any length of time that you like, but I recommend starting with 10-15 minutes and gradually working your way up to 30 minutes or more.
So, without further ado, here is the Adshonga Yoga Sequence:
Warm-Up Poses
1. Sun Salutation A (Surya Namaskar A)
2. Cat-Cow Pose
3. Downward-Facing Dog Pose
4. Upward-Facing Dog Pose
5. Camel Pose
6. Warrior I Pose
7. Warrior II Pose
8. Triangle Pose
9. Half Moon Pose
10. Bridge Pose
11. Child’s Pose
Challenging Poses
12. Half Camel Pose
13. Plank Pose
14. Low Plank Pose
15. Cobra Pose
16. Locust Pose
17. Bow Pose
18. Seated Forward Bend
19. Happy Baby Pose
Relaxation Poses
20. Corpse Pose (Savasana)
21. Legs-Up-the-Wall Pose (Viparita Karani)
22. Child’s Pose
23. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
24. Reclining Bound Angle Pose (Supta Baddha Konasana)
25. Savasana
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.
