Basic Ashtanga Yoga Sequence
The Ashtanga Yoga sequence is a series of poses that are traditionally done in a specific order. The sequence is designed to build strength, flexibility and stamina. Each pose flows into the next and the practice is completed in a continuous flow.
The Ashtanga Yoga sequence is divided into six series: Primary, Second, Third, Fourth, Fifth and Sixth. The Primary Series is the foundation of the practice and is designed to build strength and flexibility. The Second Series is more advanced and is designed to increase stamina and balance. The Third Series is the most advanced of the six series and is designed to increase strength and flexibility.
The Ashtanga Yoga sequence can be modified to meet the needs of each individual. The poses can be done in a sequence that is specific to the individual or they can be done randomly. The sequence can also be modified to accommodate injuries or limitations.
Heat Building Yoga Sequence
When the weather outside is frightful, a heated yoga sequence is delightful. This sequence is designed to help you warm up your body and generate heat. It is best practiced in a heated room, but can also be done in a regular room if you take your time and use blankets and props to create warmth.
1. Start in Downward Dog. Spread your fingers wide and press firmly into the mat. Draw your heels towards the floor, and press your sit bones up towards the ceiling. Hold for 5-10 breaths.
2. From Downward Dog, step your right foot forward between your hands, and come into a low lunge. Keep your left knee bent and your left heel on the floor. Rest your hands on your left thigh or reach your left arm overhead. Hold for 5-10 breaths.
3. From Low Lunge, step your left foot forward and come into a high lunge. Keep your right knee bent and your right heel on the floor. Rest your hands on your right thigh or reach your right arm overhead. Hold for 5-10 breaths.
4. From High Lunge, come into Downward Dog. Hold for 5-10 breaths.
5. From Downward Dog, come into a Plank Pose. Keep your shoulders stacked over your wrists and your core engaged. Hold for 5-10 breaths.
6. From Plank Pose, lower down to your forearms. Keep your shoulders stacked over your wrists and your core engaged. Hold for 5-10 breaths.
7. From Forearms, lower down to your knees. Keep your shoulders stacked over your wrists and your core engaged. Hold for 5-10 breaths.
8. Come into Child’s Pose. Sit back on your heels and extend your arms forward. Hold for 5-10 breaths.
9. Come into Cat-Cow Pose. Inhale as you arch your back and look up. Exhale as you round your back and tuck your chin. Hold for 5-10 breaths.
10. Come into Downward Dog. Hold for 5-10 breaths.
11. Come into a Forward Bend. Bend at your waist and extend your arms forward. Hold for 5-10 breaths.
12. Come into a Standing Forward Bend. Bend at your waist and extend your arms forward. If you can, clasp your hands behind your back. Hold for 5-10 breaths.
13. Come into Mountain Pose. Tuck your pelvis and engage your core. Hold for 5-10 breaths.
14. Repeat steps 1-13.
Desikachar Yoga Sequence
Desikachar’s yoga sequence is based on the Viniyoga tradition, which emphasizes the use of specific postures and breath work to address the individual needs of the student. His sequence is designed to open the body and mind, increase flexibility and strength, and improve circulation.
The sequence begins with a few simple poses to warm up the body, followed by a sequence of more challenging poses. The sequence ends with a series of calming poses to relax the body and mind.
The following sequence is for one round of the sequence. You can repeat the sequence as many times as you like.
Warm-Up Poses
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward from the hips, keeping your spine straight. Reach for your toes or hold onto your ankles.
2. Child’s Pose: Kneel on the floor with your knees hip-width apart. Touch your big toes together and sit back on your heels. Reach your arms forward and rest your forehead on the floor.
3. Cat-Cow Pose: Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your spine and look up. Exhale as you round your spine and tuck your chin.
4. Downward-Facing Dog: Come to hands and knees with your hands directly below your shoulders and your feet hip-width apart. Lift your hips up and back, extending your spine and pressing your heels into the floor.
5. Half Camel: Come to a kneeling position. Place your hands on your hips and press your hips forward as you lean back, extending your spine. Hold for a few breaths, then release.
6. Upward Dog: Come to hands and knees with your hands directly below your shoulders and your feet hip-width apart. Lift your chest and hips up and forward, extending your spine. Look up at the ceiling.
7. Seated Twist: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor beside your left thigh. Twist to the right and place your left hand on the floor behind you. Reach your right arm across your body and hold onto your right knee.
8. Seated Hip Opener: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor in front of your left thigh. Reach your left arm behind you and hold onto your left thigh. Gently pull your thigh towards your chest.
9. Thread the Needle: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee in towards your chest. Place your left hand on your right ankle and use your right hand to gently pull your right knee towards your chest. Hold for a few breaths, then release.
10. Supine Spinal Twist: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee in towards your chest. Place your left hand on your right ankle and use your right hand to gently pull your right knee towards your chest. Turn your head to the right and hold for a few breaths. Release and switch sides.
Sequence
1. Mountain Pose: Stand with your feet hip-width apart and your arms at your sides.
2. Downward-Facing Dog: Come to hands and knees with your hands directly below your shoulders and your feet hip-width apart. Lift your hips up and back, extending your spine and pressing your heels into the floor.
3. Half Camel: Come to a kneeling position. Place your hands on your hips and press your hips forward as you lean back, extending your spine. Hold for a few breaths, then release.
4. Upward Dog: Come to hands and knees with your hands directly below your shoulders and your feet hip-width apart. Lift your chest and hips up and forward, extending your spine. Look up at the ceiling.
5. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward from the hips, keeping your spine straight. Reach for your toes or hold onto your ankles.
6. Child’s Pose: Kneel on the floor with your knees hip-width apart. Touch your big toes together and sit back on your heels. Reach your arms forward and rest your forehead on the floor.
7. Cat-Cow Pose: Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your spine and look up. Exhale as you round your spine and tuck your chin.
8. Seated Twist: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor beside your left thigh. Twist to the right and place your left hand on the floor behind you. Reach your right arm across your body and hold onto your right knee.
9. Thread the Needle: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee in towards your chest. Place your left hand on your right ankle and use your right hand to gently pull your right knee towards your chest. Hold for a few breaths, then release.
10. Supine Spinal Twist: Lie on your back with your knees bent and your feet flat on the floor. Bring your right knee in towards your chest. Place your left hand on your right ankle and use your right hand to gently pull your right knee towards your chest. Turn your head to the right and hold for a few breaths. Release and switch sides.
11. Seated Hip Opener: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor in front of your left thigh. Reach your left arm behind you and hold onto your left thigh. Gently pull your thigh towards your chest.
12. Corpse Pose: Lie on your back with your legs straight out and your feet slightly apart. Close your eyes and relax your body and mind.
Workplace Yoga Sequence
for Desk Jockeys
1. Mountain pose (Tadasana): Stand tall with your feet hip-width apart and parallel, weight evenly distributed between your feet. Engage your quadriceps and lift your kneecaps, pressing your thighs firmly together. Lift your chest and shoulders, and tuck your pelvis under to lengthen your lower back. Relax your arms by your sides, with your palms facing forward.
2. Chair pose (Utkatasana): Start in mountain pose, then bend your knees and sink your hips down as you reach your arms straight out in front of you. Keep your back flat, and your gaze forward.
3. Downward-facing dog (Adho Mukha Svanasana): From chair pose, press into your hands and feet and lift your hips up and back, coming into an inverted V shape. Keep your hands shoulder-width apart and your feet hip-width apart.
4. Warrior I pose (Virabhadrasana I): From downward-facing dog, step your right foot forward between your hands, and turn your left heel down. Sink your hips down as you bend your left knee, reaching your arms straight out in front of you. Keep your back flat, and your gaze forward.
5. Warrior II pose (Virabhadrasana II): From warrior I, straighten your left leg and turn your left foot outward. Reach your arms out to the sides, parallel to the ground. Keep your hips facing forward, and your back flat.
6. Triangle pose (Trikonasana): From warrior II, reach your right arm straight out to the side, and pivot your left foot so that your left toes are pointing toward the right. Reach your left arm toward the sky, keeping your shoulder blades down your back.
7. Half Camel pose (Ustrasana): From triangle pose, reach your right hand back to grab your right ankle. Keep your left hand on your left thigh. Use your abs to pull your right ankle up toward your right shoulder, and hold for a few breaths.
8. Child’s pose (Balasana): From half camel pose, release your right ankle and reach your arms out in front of you, coming into child’s pose. Reach your forehead toward the ground, and let your knees fall out to the sides.
Ashtanga Yoga Sequence Primary Series
The Primary Series of Ashtanga Yoga is a set sequence of postures that is meant to be learned in a specific order. The series is designed to purify the body and prepare it for more advanced practices.
The first posture in the series is called Surya Namaskara A, or Sun Salutation A. This posture sequence consists of a series of twelve 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 body is then bent forward and the hands are placed on the floor. The next pose is a backward bend, followed by a series of three forward bends. The sequence ends with the feet together and the hands in prayer position at the heart.
The next posture in the Primary Series is called Padangusthasana, or Big Toe Pose. This pose is a forward bend that stretches the hamstrings and the calf muscles. The next posture is Uttanasana, or Standing Forward Bend. This pose is a deep forward bend that stretches the hamstrings and the lower back.
The next posture is Ardha Uttanasana, or Half Standing Forward Bend. This pose is a deep forward bend that stretches the hamstrings and the lower back. The next posture is Prasarita Padottanasana, or Wide-Legged Forward Bend. This pose is a deep forward bend that stretches the hamstrings and the lower back.
The next posture is Parsvottanasana, or Intense Side Stretch Pose. This pose is a deep side stretch that stretches the hips, the hamstrings, and the lower back. The next posture is Parivrtta Trikonasana, or Revolved Triangle Pose. This pose is a deep side stretch that stretches the hips, the hamstrings, and the lower back.
The next posture is Prasarita Padottanasana A, or Wide-Legged Forward Bend A. This pose is a deep forward bend that stretches the hamstrings and the lower back. The next posture is Paschimottanasana, or Seated Forward Bend. This pose is a deep forward bend that stretches the hamstrings and the lower back.
The next posture is Purvottanasana, or Upward Plank Pose. This pose is a deep side stretch that stretches the hips, the hamstrings, and the lower back. The next posture is Salabhasana, or Locust Pose. This pose is a deep backbend that stretches the spine and the hamstrings.
The next posture is Dhanurasana, or Bow Pose. This pose is a deep backbend that stretches the spine and the hamstrings. The next posture is Matsyasana, or Fish Pose. This pose is a deep backbend that stretches the spine and the hamstrings.
The next posture is Ardha Matsyasana, or Half Fish Pose. This pose is a deep backbend that stretches the spine and the hamstrings. The next posture is Janu Sirsasana A, or Head-of-the-Knee Pose A. This pose is a deep forward bend that stretches the hips, the hamstrings, and the lower back.
The next posture is Janu Sirsasana B, or Head-of-the-Knee Pose B. This pose is a deep forward bend that stretches the hips, the hamstrings, and the lower back. The next posture is Baddha Konasana, or Cobbler’s Pose. This pose is a deep hip opener that stretches the hips and the groin.
The next posture is Upavistha Konasana, or Wide-Angle Seated Forward Bend. This pose is a deep hip opener that stretches the hips and the groin. The next posture is Supta Konasana, or Reclining Wide-Angle Forward Bend. This pose is a deep hip opener that stretches the hips and the groin.
The next posture is Savasana, or Corpse Pose. This pose is a deep relaxation pose that allows the body to rest and rejuvenate.
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