Backbend Yoga Sequence
A backbend yoga sequence is a great way to open up your chest and spine and improve your flexibility. It can also help to improve your posture and relieve tension in your back.
The following sequence includes a variety of backbends that will open up your chest and spine. Be sure to use caution and listen to your body as you practice these poses. If you experience any pain or discomfort, back off and modify the pose.
1. Camel Pose
Camel Pose is a great way to open up your chest and spine. It also strengthens your back and abdominal muscles.
To perform Camel Pose, start in a kneeling position with your hands on your hips. arch your back and tuck your chin. Hold for 5-10 breaths, then release.
2. Frog Pose
Frog Pose is a great way to open up your hips and chest. It also strengthens your back and abdominal muscles.
To perform Frog Pose, start in a squatting position with your feet wider than shoulder-width apart. Touch your elbows to your knees and press your hips forward. Hold for 5-10 breaths, then release.
3. Cobra Pose
Cobra Pose is a great way to open up your chest and spine. It also strengthens your back and abdominal muscles.
To perform Cobra Pose, start in a prone position with your hands on the floor beside your chest. press your hips and thighs into the floor. Look up at the ceiling and press your chest forward. Hold for 5-10 breaths, then release.
4. Bow Pose
Bow Pose is a great way to open up your chest and spine. It also strengthens your back and abdominal muscles.
To perform Bow Pose, start in a prone position with your hands on the floor beside your chest. Bend your knees and reach back to grasp your ankles. Look up at the ceiling and press your chest forward. Hold for 5-10 breaths, then release.
5. Bridge Pose
Bridge Pose is a great way to open up your chest and spine. It also strengthens your back and abdominal muscles.
To perform Bridge Pose, start in a supine position with your feet flat on the floor and your knees bent. Lift your hips and torso off the floor and clasp your hands together beneath your back. Hold for 5-10 breaths, then release.
Iyengar Yoga Sequence For Scoliosis
There are many different types of yoga, all of which offer different benefits. Iyengar yoga is a form of yoga that is known for its focus on precision and alignment. This sequence is designed specifically for people with scoliosis, but can be modified to suit any needs or limitations.
The sequence begins with a Sun Salutation to warm up the body. After that, specific poses are targeted to stretch and open the spine, and to help improve alignment. Some of these poses include Downward Dog, Triangle Pose, and Camel Pose. The sequence ends with a few relaxation poses to help calm the mind and body.
This sequence should be practiced regularly, preferably every day. If you have any medical conditions or are pregnant, please consult a doctor before starting any new exercise routine.
Basic Yoga Sequence Video
The Yoga sequence video below is a great basic sequence to help you get started with your yoga practice. This sequence is beginner-friendly and can be practiced by people of all ages and fitness levels.
The sequence begins with a few basic poses to warm up the body, followed by a series of poses that target the core. The sequence ends with a few relaxing poses to cool down the body.
If you are new to yoga, be sure to read the yoga poses section below before practicing the sequence. And always consult a health care professional before starting any new fitness program.
Yoga Poses
The following yoga poses are included in the basic yoga sequence video:
Mountain Pose (Tadasana)
Downward-Facing Dog Pose (Adho Mukha Svanasana)
Camel Pose (Ustrasana)
Bridge Pose (Setu Bandha Sarvangasana)
Child’s Pose (Balasana)
Warrior I Pose (Virabhadrasana I)
Warrior II Pose (Virabhadrasana II)
Tree Pose (Vrksasana)
Extended Triangle Pose (Utthita Trikonasana)
Seated Forward Bend (Paschimottanasana)
Crow Pose (Bakasana)
King Pigeon Pose (Eka Pada Rajakapotasana)
Fish Pose (Matsyasana)
Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Corpse Pose (Savasana)
Warm-Up Poses
Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps you to feel grounded and centered.
To practice mountain pose, stand tall with your feet hip-width apart. Ground your feet into the floor, and engage your quadriceps to lift your kneecaps. Lengthen your spine, and draw your shoulder blades down your back. Relax your head and neck, and focus on your breath.
Stay in mountain pose for a few breaths, then release and move on to the next pose.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-facing dog pose is a basic yoga pose that stretches the entire body.
To practice downward-facing dog pose, start in mountain pose. Step your feet back, and press your palms into the floor. Engage your quadriceps and glutes to lift your hips high. Keep your head and neck relaxed, and focus on your breath.
Stay in downward-facing dog pose for a few breaths, then release and move on to the next pose.
Core Poses
Camel Pose (Ustrasana)
Camel pose is a yoga pose that targets the core muscles.
To practice camel pose, start in downward-facing dog pose. Step your feet forward, and place your hands on your hips. Lift your chest, and draw your shoulder blades down your back. arch your back and tuck your chin, then slowly drop your head back. Hold for a few breaths, then release and move on to the next pose.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a yoga pose that strengthens the core muscles.
To practice bridge pose, start in downward-facing dog pose. Step your feet forward, and place your hands on the floor. Lift your chest, and press your feet and hands into the floor. Engage your glutes and hamstrings, and lift your hips high. Keep your head and neck relaxed, and focus on your breath.
Stay in bridge pose for a few breaths, then release and move on to the next pose.
Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that relaxes the body and mind.
To practice child’s pose, start in downward-facing dog pose. Step your feet forward, and sit on your heels. Extend your arms forward, then fold forward and rest your forehead on the floor. Relax your body and focus on your breath.
Stay in child’s pose for a few breaths, then release and move on to the next pose.
Warrior I Pose (Virabhadrasana I)
Warrior I pose is a yoga pose that strengthens the core muscles.
To practice warrior I pose, start in downward-facing dog pose. Step your feet forward, and turn your left foot out 90 degrees and your right foot in 45 degrees. Bend your left knee and reach your left hand to your ankle or thigh. Extend your right arm overhead, and focus on your breath.
Stay in warrior I pose for a few breaths, then release and move on to the next pose.
Warrior II Pose (Virabhadrasana II)
Warrior II pose is a yoga pose that strengthens the core muscles.
To practice warrior II pose, start in downward-facing dog pose. Step your feet forward, and turn your left foot out 90 degrees and your right foot in 45 degrees. Bend your left knee and reach your left hand to your ankle or thigh. Extend your right arm out to the side, and focus on your breath.
Stay in warrior II pose for a few breaths, then release and move on to the next pose.
Tree Pose (Vrksasana)
Tree pose is a yoga pose that strengthens the core muscles.
To practice tree pose, start in mountain pose. Shift your weight to your left foot, and lift your right foot to your inner thigh. Keep your hips level, and focus on your breath.
Stay in tree pose for a few breaths, then release and move on to the next pose.
Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a yoga pose that strengthens the core muscles.
To practice extended triangle pose, start in mountain pose. Shift your weight to your left foot, and lift your right foot to your inner thigh. Extend your left arm to the side, and reach your right arm to the sky. Keep your hips level, and focus on your breath.
Stay in extended triangle pose for a few breaths, then release and move on to the next pose.
Seated Forward Bend (Paschimottanasana)
Seated forward bend is a yoga pose that strengthens the core muscles.
To practice seated forward bend, start in mountain pose. Sit on the floor with your legs straight out in front of you. Bend forward and reach for your toes. Keep your spine straight, and focus on your breath.
Stay in seated forward bend for a few breaths, then release and move on to the next pose.
Crow Pose (Bakasana)
Crow pose is a yoga pose that strengthens the core muscles.
To practice crow pose, start in downward-facing dog pose. Step your feet forward, and place your hands on the floor. Shift your weight to your hands, and lift your feet off the floor. Keep your hips level, and focus on your breath.
Stay in crow pose for a few breaths, then release and move on to the next pose.
King Pigeon Pose (Eka Pada Rajakapotasana)
King pigeon pose is a yoga pose that strengthens the core muscles.
To practice king pigeon pose, start in downward-facing dog pose. Step your right foot forward and place your right knee on the floor. Place your left ankle on top of your right thigh, and fold forward. Keep your spine straight, and focus on your breath.
Stay in king pigeon pose for a few breaths, then release and move on to the next pose.
Fish Pose (Matsyasana)
Fish pose is a yoga pose that strengthens the core muscles.
To practice fish pose, start in downward-facing dog pose. Lie down on your back, and place your hands on the floor. Press your palms into the floor, and lift your upper body and head off the floor. Keep your spine straight, and focus on your breath.
Stay in fish pose for a few breaths, then release and move on to the next pose.
Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
Supine hand-to-big-toe pose is a yoga pose that strengthens the core muscles.
To practice supine hand-to-big-toe pose, start in downward-facing dog pose. Lie down on your back, and place your right ankle on top of your left thigh. Reach your right hand to your big toe, and focus on your breath.
Stay in supine hand-to-big-toe pose for a few breaths, then release and move on to the next pose.
Dancing Dragon Yoga Sequence
The Dancing Dragon Yoga Sequence is a powerful yoga sequence that incorporates many of the traditional yoga poses. The sequence is named for the dragon, a powerful symbol in Chinese mythology. The sequence is designed to open the body and mind, and to increase energy and vitality.
The sequence begins with a few simple poses to warm up the body. Next, the sequence moves into a series of backbends, which open the chest and increase energy. The sequence then moves into a series of forward bends, which calm the mind and rejuvenate the body. The sequence ends with a series of inversions, which promote circulation and vitality.
The Dancing Dragon Yoga Sequence is a great way to open the body and mind, and to increase energy and vitality. The sequence can be practiced any time, but is especially beneficial before a vigorous workout or competition.
15 Pose Yoga Sequence
for a Beginner
If you are new to yoga, or if you are just looking for a sequence to do at home, this is a great sequence to try! This sequence is beginner-friendly and can be modified to fit your needs.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to build strength and stability in the body. It is a great pose to start any yoga sequence with.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching and strengthening the body. It is also a great pose for relieving stress and anxiety.
3. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose for stretching and strengthening the body. It is also a great pose for relieving stress and anxiety.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great pose for stretching and strengthening the spine. It is also a great pose for relieving stress and anxiety.
5. Child’s Pose (Balasana)
Child’s pose is a great pose for stretching the hips, thighs, and ankles. It is also a great pose for relieving stress and anxiety.
6. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching and strengthening the body. It is also a great pose for relieving stress and anxiety.
7. Camel Pose (Ustrasana)
Camel pose is a great pose for stretching the chest and spine. It is also a great pose for relieving stress and anxiety.
8. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for stretching and strengthening the spine. It is also a great pose for relieving stress and anxiety.
9. Wheel Pose (Urdhva Dhanurasana)
Wheel pose is a great pose for stretching and strengthening the spine. It is also a great pose for relieving stress and anxiety.
10. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching and strengthening the body. It is also a great pose for relieving stress and anxiety.
11. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching and strengthening the body. It is also a great pose for improving balance and focus.
12. Warrior I Pose (Virabhadrasana I)
Warrior I pose is a great pose for stretching and strengthening the body. It is also a great pose for improving balance and focus.
13. Warrior II Pose (Virabhadrasana II)
Warrior II pose is a great pose for stretching and strengthening the body. It is also a great pose for improving balance and focus.
14. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle pose is a great pose for stretching and strengthening the body. It is also a great pose for improving balance and focus.
15. Corpse Pose (Savasana)
Corpse pose is a great pose for relaxing the body and mind. It is a great pose to end any yoga sequence with.
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.
