Baptiste Power Vinyasa Yoga Sequence
This sequence is designed to open the hips and create heat in the body. It is a great sequence to do before a power vinyasa flow class.
1. Downward-Facing Dog
Come into Downward-Facing Dog by pressing your hands into the mat and lifting your hips up and back. Spread your fingers wide and press your heels into the mat. Keep your spine long as you hold the pose.
2. Lunge
Step your right foot forward into a Lunge. Keep your left knee bent and your left heel lifted. Bring your hands to your hips and press your hips forward.
3. Triangle Pose
From Lunge, extend your right arm straight up towards the sky. Reach your left hand towards your right ankle. Keep your hips squared to the front of the mat.
4. Half Camel
From Triangle Pose, reach your right hand towards the sky and lift your left heel off the mat. Bring your right hand to your right hip and press your hips forward.
5. Downward-Facing Dog
Come back into Downward-Facing Dog.
6. Chair Pose
Come into Chair Pose by bending your knees and sitting back into your hips. Bring your hands to your thighs and press your thighs together. Keep your spine long as you hold the pose.
7. Warrior I
Step your left foot forward into Warrior I. Keep your right knee bent and your right heel lifted. Reach your arms out to the sides and extend your spine.
8. Warrior II
From Warrior I, extend your left arm straight up towards the sky and turn your right foot out to the side. Reach your right arm out to the side.
9. Reverse Warrior
From Warrior II, reach your left arm straight up towards the sky and turn your right foot in to the center of the mat. Reach your right arm out to the side.
10. Downward-Facing Dog
Come back into Downward-Facing Dog.
11. Camel Pose
Come into Camel Pose by kneeling on the mat and reaching your hands towards your heels. Bring your hips forward and press your spine into your hands.
12. Child’s Pose
Come into Child’s Pose by kneeling on the mat and bringing your forehead to the mat. Extend your arms out in front of you and press your hips back.
Yoga Sequence For Happiness
The yoga sequence for happiness is designed to open your heart, release any stagnant energy and emotions, and to bring a sense of joy and well-being into your life. The sequence is composed of five poses that can be practiced in any order.
1. Child’s Pose (Balasana)
This pose is a resting pose that helps to calm and soothe the mind and body. It also helps to release any tension or stress that you may be holding on to.
To do Child’s Pose, start on all fours with your knees hip-width apart. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to open up your chest and spine. It also helps to stretch your hamstrings and calves.
To do Downward-Facing Dog, start on all fours with your hands shoulder-width apart. Tuck your toes and lift your hips up and back, coming into an upside-down V-shape. Press your heels into the floor and extend your spine. Hold for 5-10 breaths.
3. Camel (Ustrasana)
This pose helps to open your chest and hips. It also strengthens your back and legs.
To do Camel Pose, start on your knees with your thighs parallel to each other. Place your hands on your lower back with your fingers pointing down. Arch your back and press your hips forward, coming into an upside-down V-shape. Hold for 5-10 breaths.
4. Bridge (Setu Bandha Sarvangasana)
This pose helps to open your chest and hips. It also strengthens your back and legs.
To do Bridge Pose, start on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Lift your hips up, coming into an upside-down V-shape. Hold for 5-10 breaths.
5. Happy Baby (Ananda Balasana)
This pose helps to open your hips and groin. It also stretches your back and hamstrings.
To do Happy Baby Pose, start by lying on your back with your legs outstretched. Bring your feet close to your butt and grab your feet with your hands. Gently pull your feet towards your body, keeping your spine flat on the floor. Hold for 5-10 breaths.
30 Minute Yoga Sequence For Home
Practice
There are a lot of yoga sequences out there on the internet, and it can be hard to know which one to choose. This sequence is a good one to start with if you are new to yoga, or if you are just looking for a sequence to do at home. It is a 30 minute sequence that will work your entire body.
The sequence begins with a few warm-up poses to get your body ready for the workout. Then, there are a few poses that work the upper body, followed by a sequence of poses that work the lower body. The sequence ends with a few poses that work the core.
If you are new to yoga, it is important to remember to take it slow and easy. Don’t push yourself too hard, and always listen to your body. If something doesn’t feel right, or if you feel like you are pushing yourself too hard, back off and take it easy.
Warm-Up Poses
1. Cat-Cow Pose
This is a great pose to warm up the spine. Come onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back up and look up at the ceiling. Exhale, and tuck your chin and round your back, looking at your navel. Repeat this sequence a few times.
2. Downward Dog
This is a classic yoga pose that stretches the entire body. Come onto all fours, and then lift your hips up and back, so that your body forms an upside-down V shape. Spread your fingers and press your heels into the ground. Hold this pose for a few breaths.
3. Child’s Pose
This is a great pose to relax the body and mind. Come to all fours, then sit back on your heels and fold your torso forward, so that your forehead is resting on the ground. Extend your arms out in front of you, and let your body relax. Hold this pose for a few breaths.
4. Warrior I
This is a great pose to open up the hips and chest. From Downward Dog, step your right foot forward between your hands, and turn your left foot out to the side. Bend your left knee and reach your arms up overhead, coming into a Warrior I pose. Hold this pose for a few breaths, and then switch sides.
5. Camel Pose
This is a deep hip opener. Come to a kneeling position, and then reach your hands back to grab your heels. Arch your back and tilt your chin up, coming into a Camel pose. Hold this pose for a few breaths.
Upper Body Poses
1. Chair Pose
This is a great pose to work the upper body and core. Come to a standing position, and then bend your knees so that your thighs are parallel to the ground. Reach your arms straight up overhead, coming into a Chair pose. Hold this pose for a few breaths.
2. Downward Dog Push-Up
This is a great pose to work the chest and arms. Come into Downward Dog, and then slowly lower your body down to the ground, coming into a push-up position. Push yourself back up to Downward Dog, and repeat this sequence a few times.
3. Cobra Pose
This is a great pose to open up the chest and shoulders. Come to lie on your stomach, and then place your hands flat on the ground next to your shoulders. Press your palms into the ground and slowly lift your chest and head up, coming into a Cobra pose. Hold this pose for a few breaths.
4. Upward Dog Pose
This is a great pose to stretch the back. Come to lie on your stomach, and then place your hands flat on the ground next to your shoulders. Arch your back and press your palms into the ground, coming into an Upward Dog pose. Hold this pose for a few breaths.
Lower Body Poses
1. Triangle Pose
This is a great pose to work the hips, glutes, and thighs. From a standing position, step your left foot out to the side and bend your left knee. Reach your right arm up overhead and reach your left arm down to the ground, coming into a Triangle pose. Hold this pose for a few breaths, and then switch sides.
2. Low Lunge
This is a great pose to work the hips and glutes. From a standing position, step your left foot forward and bend your left knee. Reach your right arm up overhead and press your left hand into the ground, coming into a Low Lunge. Hold this pose for a few breaths, and then switch sides.
3. Warrior III
This is a great pose to work the glutes, thighs, and abs. From a standing position, lift your left leg up and reach your arms out to the side, coming into a Warrior III pose. Hold this pose for a few breaths, and then switch sides.
4. Frog Pose
This is a deep hip opener. Come to a kneeling position, and then widen your stance and lower your upper body down to the ground. Bring your forehead to the ground and extend your arms out in front of you, coming into a Frog pose. Hold this pose for a few breaths.
Core Poses
1. Boat Pose
This is a great pose to work the abs. Sit on the ground with your knees bent, and then lean back so that your torso is at a 45-degree angle to the ground. Reach your arms straight out in front of you, and press your feet into the ground. Hold this pose for a few breaths.
2. Pilates Scissor
This is a great pose to work the abs. Lie on your back on the ground, and then place your hands behind your head. Bring your knees in towards your chest, and then lift your head and shoulders off the ground. Hold this pose for a few breaths, and then switch sides.
3. Reverse Crunch
This is a great pose to work the abs. Lie on your back on the ground, and then place your hands behind your head. Bring your knees in towards your chest, and then lift your head and shoulders off the ground. Curl your hips off the ground and towards your chest, and then slowly lower them back down. Repeat this sequence a few times.
Beginner Yoga Standing Sequence
The following yoga sequence is designed for beginners. However, it can be modified to fit any level of practitioner.
The sequence begins in mountain pose (tadasana), which is a basic standing pose. From mountain pose, we will move in to a series of poses that will open the hips and stretch the hamstrings. We will then move in to a series of poses that will build strength and flexibility in the upper body. The sequence ends in downward dog (adho mukha svanasana), which is a basic inversion and a great way to cool down the body.
Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that provides a foundation for the following sequence.
To enter mountain pose, stand with your feet together and your arms at your sides.
Engage your pelvic floor muscles and tuck your tailbone slightly.
Activate your thigh muscles and press your heels firmly into the ground.
Press your shoulder blades down your back and lift your chest.
Look straight ahead and focus on a point in front of you.
Hold for 2-5 breaths.
Downward Dog (Adho Mukha Svanasana)
Downward dog is a basic inversion and a great way to cool down the body.
To enter downward dog, start in mountain pose.
Inhale and fold forward, bringing your hands to the ground.
Exhale and step your feet back, coming in to a plank position.
Spread your fingers and press firmly into the ground.
Activate your thigh muscles and press your heels firmly into the ground.
Hold for 2-5 breaths.
To exit downward dog, release your hands and come back to plank pose.
From plank pose, inhale and fold forward, coming in to mountain pose.
Warrior I (Virabhadrasana I)
Warrior I is a standing pose that strengthens and stretches the legs and hips.
To enter warrior I, start in mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight up towards the sky.
Look up at your right hand and hold for 2-5 breaths.
To exit warrior I, release your right arm and come back to mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight up towards the sky.
Look up at your right hand and hold for 2-5 breaths.
To exit warrior I, release your right arm and come back to mountain pose.
Repeat on the other side.
Warrior II (Virabhadrasana II)
Warrior II is a standing pose that strengthens and stretches the legs and hips.
To enter warrior II, start in mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight out to the side.
Look over your right hand and hold for 2-5 breaths.
To exit warrior II, release your right arm and come back to mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight out to the side.
Look over your right hand and hold for 2-5 breaths.
To exit warrior II, release your right arm and come back to mountain pose.
Repeat on the other side.
Triangle Pose (Trikonasana)
Triangle pose is a standing pose that stretches the hips, hamstrings, and upper body.
To enter triangle pose, start in mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight out to the side.
Reach your left arm towards the sky, keeping your shoulder down.
Hold for 2-5 breaths.
To exit triangle pose, release your left arm and come back to mountain pose.
Step your left foot back and turn your left foot in 90 degrees.
Bend your left knee and sink your hips down towards the ground.
Extend your right arm straight out to the side.
Reach your left arm towards the sky, keeping your shoulder down.
Hold for 2-5 breaths.
To exit triangle pose, release your left arm and come back to mountain pose.
Repeat on the other side.
Camel Pose (Ustrasana)
Camel pose is a backbend that stretches the hips, hamstrings, and upper body.
To enter camel pose, start in kneeling position.
Place your hands on your lower back, with your fingers pointing down.
Press your hips forward and lift your chest up.
Look up at your hands and hold for 2-5 breaths.
To exit camel pose, release your hands and come back to kneeling position.
Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a yoga sequence that warms up the spine and stretches the back, hips, and neck.
To enter cat-cow pose, start in tabletop position.
Inhale and arch your back, bringing your gaze up towards the sky.
Exhale and round your back, tucking your chin towards your chest.
Repeat for 2-5 breaths.
To exit cat-cow pose, inhale and come back to tabletop position.
Downward Dog (Adho Mukha Svanasana)
Downward dog is a basic inversion and a great way to cool down the body.
To enter downward dog, start in mountain pose.
Inhale and fold forward, bringing your hands to the ground.
Exhale and step your feet back, coming in to a plank position.
Spread your fingers and press firmly into the ground.
Activate your thigh muscles and press your heels firmly into the ground.
Hold for 2-5 breaths.
To exit downward dog, release your hands and come back to plank pose.
From plank pose, inhale and fold forward, coming in to mountain pose.
45 Minute Yoga Sequence Pdf
There are many yoga sequences out there, but this one is a bit different. It’s designed for people who only have 45 minutes to spare.
This sequence is a great way to start your day, or to use as a warm-up before a more strenuous practice.
1. Sun Salutations
Sun Salutations are a great way to start any yoga practice. They warm up the body, and get you moving.
2. Downward Dog
Downward Dog is a great way to stretch out the body. It also helps to open up the chest and shoulders.
3. Half Camel
This pose is a great way to open up the chest and shoulders. It also stretches the back and neck.
4. Half Moon
This pose is a great way to stretch the hips and side body. It also strengthens the arms and legs.
5. Warrior III
Warrior III is a great pose for strengthening the legs and glutes. It also helps to open up the hips.
6. Chair Pose
Chair pose is a great way to strengthen the legs and glutes. It also helps to open up the hips.
7. Bridge Pose
Bridge pose is a great way to stretch the chest and hips. It also strengthens the spine and glutes.
8. Corpse Pose
Corpse pose is a great way to end any yoga practice. It allows the body to relax and rejuvenate.
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.
