Basic Iyengar Yoga Sequence
This sequence is designed to give you a basic introduction to the practice of Iyengar Yoga. Iyengar Yoga is a form of Hatha Yoga that emphasizes the use of props to help you achieve correct alignment in each pose. This sequence is a great way to learn the basics of Iyengar Yoga and to build strength and flexibility.
1. Sun Salutation (Surya Namaskar)
Sun Salutations are a series of 12 poses that flow together to warm up the body and prepare you for a deeper yoga practice. They are a great way to start your yoga practice and also work up a good sweat.
2. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a basic yoga pose that stretches the hamstrings, calves, and back. It also strengthens the arms and legs.
3. Upward Dog (Urdhva Mukha Svanasana)
Upward Dog is a basic yoga pose that stretches the chest and shoulders, and strengthens the arms and legs.
4. Child’s Pose (Balasana)
Child’s Pose is a basic yoga pose that stretches the hips, thighs, and ankles. It also calms the mind and relaxes the body.
5. Triangle Pose (Trikonasana)
Triangle Pose is a basic yoga pose that stretches the hamstrings, hips, and shoulders. It also strengthens the legs and arms.
6. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a basic yoga pose that strengthens the arms and legs and stretches the hips and shoulders.
7. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a basic yoga pose that strengthens the legs and arms and stretches the hips and chest.
8. Warrior II Pose (Virabhadrasana II)
Warrior II Pose is a basic yoga pose that strengthens the legs and arms and stretches the hips and chest.
9. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a basic yoga pose that stretches the hamstrings, hips, and shoulders. It also strengthens the legs and arms.
10. Camel Pose (Ustrasana)
Camel Pose is a basic yoga pose that stretches the chest and hips, and strengthens the back and legs.
11. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a basic yoga pose that strengthens the legs and back and stretches the chest and hips.
12. Corpse Pose (Savasana)
Corpse Pose is a basic yoga pose that allows the body to relax and restore energy. It is a great way to end your yoga practice.
Beginner Yoga Sequence For Anxiety
If you’re looking to start a yoga practice to help alleviate anxiety, we’ve got just the sequence for you. This beginner-friendly sequence will help you to connect with your breath and release tension in the body.
1. Mountain pose (Tadasana)
This basic standing pose is a great way to start your yoga practice. Mountain pose helps to ground you and connect you with your breath.
2. Downward dog (Adho Mukha Svanasana)
This pose is a great way to stretch out the back and release tension in the shoulders. Downward dog also helps to calm the mind and relieve stress.
3. Child’s pose (Balasana)
Child’s pose is a great way to relax the body and mind. It’s also a great pose to practice when you’re feeling anxious.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great way to warm up the body and release tension in the spine. This pose also helps to calm the mind.
5. Warrior I (Virabhadrasana I)
Warrior I is a great pose to build strength and confidence. It’s also a great pose for relieving stress and anxiety.
6. Seated forward fold (Paschimottanasana)
Seated forward fold is a great pose to stretch out the spine and hamstrings. This pose also helps to calm the mind.
7. Bridge pose (Setu Bandhasana)
Bridge pose is a great pose to stretch the hips and spine. It’s also a great pose for relieving stress and anxiety.
8. Corpse pose (Savasana)
Corpse pose is a great way to end your yoga practice. This pose allows you to relax and restore the mind and body.
Create A Yoga Sequence
There’s no one-size-fits-all answer to this question, as the best yoga sequence for you will depend on your specific needs and abilities. However, here are a few tips to get you started:
1. Start by warming up your body with some basic stretches.
2. Next, move on to some basic yoga poses.
3. Finish your sequence with a few relaxing poses.
4. Be sure to breathe deeply and mindfully throughout your sequence.
5. Listen to your body and make any necessary adjustments.
6. Have fun and enjoy your yoga practice!
Gentle Hatha Yoga Sequence
for Increased Flexibility
The following sequence is designed to increase flexibility in the hips, hamstrings, and spine. It can be practiced regularly to improve overall flexibility.
1. Warm up with a few minutes of gentle yoga poses such as Child’s Pose, Cat-Cow Pose, and Downward Dog.
2. Standing Forward Bend: From a standing position, hinge forward at the hips, keeping the spine long, and reach for the floor with your hands. If you can’t touch the floor, reach as far as you can. Hold for 5-10 breaths.
3. Half Camel: From a standing position, reach for your heels with your hands and press your hips forward. Hold for 5-10 breaths.
4. Triangle Pose: From a standing position, step your left foot back 3-4 feet and angle your left hip towards the front of the mat. Reach your left arm towards the sky and your right arm towards the floor. Hold for 5-10 breaths.
5. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Reach for your toes and hold for 5-10 breaths.
6. Child’s Pose: Kneel on the floor with your big toes touching and sit on your heels. Reach your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
7. Corpse Pose: Lie flat on your back on the floor. Close your eyes and relax your body and mind. Hold for 5-10 minutes.
Advanced Iyengar Yoga Sequence
for Healthy Joints
The Iyengar yoga sequence below is designed to help keep your joints healthy and flexible. The poses are all gentle and slow, and can be easily adapted to suit your needs. If you have any health concerns, please consult your doctor before practicing yoga.
1. Mountain pose (Tadasana)
This is the foundation of all yoga poses. Standing tall, with your feet hip-width apart and your weight evenly distributed, allows you to breathe deeply and freely.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose stretches and strengthens the entire body, and is especially good for the wrists, arms, and hamstrings. It also helps to open the chest and improve circulation.
3. Child’s pose (Balasana)
This is a restful pose that can be done anytime you need a break. It stretches the hips, thighs, and ankles, and helps to calm the mind and relieve stress.
4. Triangle pose (Trikonasana)
This pose stretches the hamstrings and groin, and opens the chest and hips. It also helps to improve balance and focus.
5. Warrior I pose (Virabhadrasana I)
This pose strengthens the legs and arms, and opens the hips and chest. It is a good pose for improving circulation and focus.
6. Seated forward bend (Paschimottanasana)
This pose stretches the hamstrings and calves, and releases tension in the back. It is a good pose for improving digestion and relieving stress.
7. Corpse pose (Savasana)
This is the final pose in any yoga sequence, and is a time to relax and restore the body and mind. Lying on your back, with your feet slightly apart and your arms at your sides, allows your body and mind to quiet down 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.
