Basic Yoga Class Sequence
The purpose of a basic yoga class sequence is to provide students with a structure for their practice. A typical class sequence will begin with a few minutes of warm-up poses, followed by a number of standing poses, some seated poses, and then a few finishing poses.
The warm-up poses help to loosen the body and prepare it for the more strenuous poses that are to come. Some basic warm-up poses include mountain pose, chair pose, and downward dog.
The standing poses are a great way to build strength and flexibility. They include poses like warrior I, triangle pose, and half moon pose.
The seated poses are a great way to stretch and release tension in the hips, back, and neck. Some of the more common seated poses include pigeon pose, happy baby pose, and corpse pose.
The finishing poses provide a sense of closure and relaxation after the class. Some of the more common finishing poses include bridge pose, reclining hero pose, and savasana.
Yoga Sequence For Beginners
If you are new to yoga, or if you are just looking for a basic sequence to follow, this sequence is a good place to start.
1. Start by standing in Mountain Pose (Tadasana).
2. Inhale and reach up tall, then exhale and fold forward, hinging at the hips.
3. Allow your head to hang down, and take a few deep breaths.
4. On an exhale, step or jump your feet back to Downward-Facing Dog Pose (Adho Mukha Svanasana).
5. Spread your fingers and press into your palms, then lift your hips up and back.
6. Hold for a few deep breaths, then step or jump your feet back to Downward-Facing Dog Pose.
7. From Downward-Facing Dog Pose, inhale and lift your torso up to Plank Pose (Phalakasana).
8. Keep your shoulders stacked over your wrists, and your core engaged.
9. Hold for a few deep breaths, then lower yourself down to the floor.
10. Rest in Child’s Pose (Balasana) for a few breaths.
11. Come back to Downward-Facing Dog Pose, and then step or jump your feet forward to Mountain Pose.
12. Inhale and reach up tall, then exhale and fold forward, hinging at the hips.
13. Allow your head to hang down, and take a few deep breaths.
14. On an exhale, step or jump your feet back to Downward-Facing Dog Pose.
15. Spread your fingers and press into your palms, then lift your hips up and back.
16. Hold for a few deep breaths, then step or jump your feet back to Downward-Facing Dog Pose.
17. From Downward-Facing Dog Pose, inhale and lift your torso up to Plank Pose.
18. Keep your shoulders stacked over your wrists, and your core engaged.
19. Hold for a few deep breaths, then lower yourself down to the floor.
20. Rest in Child’s Pose for a few breaths.
21. Come back to Downward-Facing Dog Pose, and then step or jump your feet forward to Mountain Pose.
22. Inhale and reach up tall, then exhale and fold forward, hinging at the hips.
23. Allow your head to hang down, and take a few deep breaths.
24. On an exhale, step or jump your feet back to Downward-Facing Dog Pose.
25. Spread your fingers and press into your palms, then lift your hips up and back.
26. Hold for a few deep breaths, then step or jump your feet back to Downward-Facing Dog Pose.
27. From Downward-Facing Dog Pose, inhale and lift your torso up to Plank Pose.
28. Keep your shoulders stacked over your wrists, and your core engaged.
29. Hold for a few deep breaths, then lower yourself down to the floor.
30. Rest in Child’s Pose for a few breaths.
31. Come back to Downward-Facing Dog Pose, and then step or jump your feet forward to Mountain Pose.
32. Inhale and reach up tall, then exhale and fold forward, hinging at the hips.
33. Allow your head to hang down, and take a few deep breaths.
34. On an exhale, step or jump your feet back to Downward-Facing Dog Pose.
35. Spread your fingers and press into your palms, then lift your hips up and back.
36. Hold for a few deep breaths, then step or jump your feet back to Downward-Facing Dog Pose.
37. From Downward-Facing Dog Pose, inhale and lift your torso up to Plank Pose.
38. Keep your shoulders stacked over your wrists, and your core engaged.
39. Hold for a few deep breaths, then lower yourself down to the floor.
40. Rest in Child’s Pose for a few breaths.
41. Come back to Downward-Facing Dog Pose, and then step or jump your feet forward to Mountain Pose.
42. Inhale and reach up tall, then exhale and fold forward, hinging at the hips.
43. Allow your head to hang down, and take a few deep breaths.
44. On an exhale, step or jump your feet back to Downward-Facing Dog Pose.
45. Spread your fingers and press into your palms, then lift your hips up and back.
46. Hold for a few deep breaths, then step or jump your feet back to Downward-Facing Dog Pose.
47. From Downward-Facing Dog Pose, inhale and lift your torso up to Plank Pose.
48. Keep your shoulders stacked over your wrists, and your core engaged.
49. Hold for a few deep breaths, then lower yourself down to the floor.
50. Rest in Child’s Pose for a few breaths.
This basic yoga sequence is a great way to get started, but it’s important to remember that everyone is different, and you should always listen to your own body. If something feels wrong or uncomfortable, stop doing it and consult a yoga instructor.
Basic Yoga Sequences
for Beginners
There are many different yoga sequences that a beginner can do. However, the following sequences are a few basic ones to help you get started.
The Sun Salutation
This sequence is a basic warm-up that helps to open the chest and lungs, and to stretch the body.
1. Stand tall with your feet together and your hands at your sides.
2. Inhale and reach your arms up above your head.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and raise your torso back to the starting position.
5. Exhale and fold forward again.
6. Inhale and raise your torso back to the starting position.
7. Exhale and tuck your chin into your chest.
8. Hold this position for a few seconds.
9. Inhale and release.
The Camel
This sequence is a basic back stretch that helps to open the chest and stretch the spine.
1. Kneel on the floor with your knees hip-width apart.
2. Place your hands on your lower back, with your fingers pointing down.
3. Inhale and raise your head and chest.
4. Exhale and pull your stomach in.
5. Hold this position for a few seconds.
6. Inhale and release.
The Triangle
This sequence is a basic hip opener that helps to stretch the hips and the hamstrings.
1. Stand with your feet 3-4 feet apart.
2. Turn your right foot out 90 degrees and your left foot in about 15 degrees.
3. Bend your right knee and reach your right hand to your ankle or shin.
4. Reach your left hand up to the sky.
5. Hold this position for a few seconds.
6. Release and repeat on the other side.
Lower Back Yoga Sequence
Lower back pain is one of the most common complaints that people have. It can be caused by a variety of things, such as poor posture, stress, and improper lifting technique. Thankfully, there are a number of yoga poses that can help to relieve lower back pain. This sequence includes five yoga poses that are specifically designed to help relieve lower back pain.
1. Child’s Pose
Child’s pose is a great pose to begin with, as it helps to lengthen the spine and stretch the back muscles. To do child’s pose, start by kneeling on the ground. Spread your knees hip-width apart and sit back on your heels. Place your hands on the ground in front of you, and slowly lower your torso down to the ground. Extend your arms in front of you, and allow your forehead to rest on the ground. Hold this pose for a few breaths, then slowly rise back up to standing.
2. Cat-Cow Pose
Cat-Cow pose is another great pose to help relieve lower back pain. It helps to stretch the back and neck muscles, and also helps to massage the spine. To do cat-cow pose, start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up at the ceiling. Exhale as you tuck your chin and round your spine, pushing your belly toward the ground. Continue moving back and forth between these two poses, inhaling as you arch your spine and exhaling as you tuck your chin.
3. Downward-Facing Dog
Downward-facing dog is a great pose to stretch the muscles in the back and the hamstrings. It also helps to open up the chest and shoulders. To do downward-facing dog, start in plank pose. Then, slowly lower your knees to the ground and press your hips up into the air, creating an inverted V-shape with your body. Extend your arms and legs out straight, and hold this pose for a few breaths.
4. Triangle Pose
Triangle pose is a great pose to stretch the hips, groin, and hamstrings. It also helps to improve posture and balance. To do triangle pose, start by standing with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Reach your right hand to your right ankle and your left hand to the sky. Hold this pose for a few breaths, then switch sides.
5. Seated Forward Bend
Seated forward bend is a great pose to stretch the hamstrings and the back. It also helps to calm the mind and release tension. To do seated forward bend, sit on the ground with your legs straight out in front of you. Bend forward at the waist, and reach your hands toward the ground. Allow your head and neck to hang down, and hold this pose for a few breaths.
Absolute Hot Yoga Sequence
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The absolute hot yoga sequence is a challenging sequence of poses that is designed to build strength, flexibility and endurance. The sequence is performed in a hot room, which makes it even more challenging. The sequence begins with a few basic poses, and then gradually becomes more challenging.
The first pose in the sequence is Downward-Facing Dog. From a kneeling position, place your hands on the floor and extend your legs behind you. Press your palms into the floor and extend your spine upward. Keep your head between your arms, and hold the pose for five breaths.
The second pose is Half Camel. From a kneeling position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The third pose is Triangle Pose. From a standing position, extend your left arm straight out to the side and reach your right arm toward the ceiling. Bend your left knee and press your left hip forward. Hold the pose for five breaths, and then switch sides.
The fourth pose is Warrior I. From a standing position, extend your right leg out to the side and bend your left knee. Reach your arms out to the sides and extend your torso forward. Hold the pose for five breaths, and then switch sides.
The fifth pose is Half Moon Pose. From a standing position, extend your arms out to the sides and bend your knees slightly. Lift your left leg off the floor and extend your left arm toward the ceiling. Hold the pose for five breaths, and then switch sides.
The sixth pose is Camel Pose. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The seventh pose is Downward-Facing Dog. From a standing position, place your hands on the floor and extend your legs behind you. Press your palms into the floor and extend your spine upward. Keep your head between your arms, and hold the pose for five breaths.
The eighth pose is Half Camel. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The ninth pose is Triangle Pose. From a standing position, extend your left arm straight out to the side and reach your right arm toward the ceiling. Bend your left knee and press your left hip forward. Hold the pose for five breaths, and then switch sides.
The tenth pose is Warrior I. From a standing position, extend your right leg out to the side and bend your left knee. Reach your arms out to the sides and extend your torso forward. Hold the pose for five breaths, and then switch sides.
The eleventh pose is Half Moon Pose. From a standing position, extend your arms out to the sides and bend your knees slightly. Lift your left leg off the floor and extend your left arm toward the ceiling. Hold the pose for five breaths, and then switch sides.
The twelfth pose is Camel Pose. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The thirteenth pose is Downward-Facing Dog. From a standing position, place your hands on the floor and extend your legs behind you. Press your palms into the floor and extend your spine upward. Keep your head between your arms, and hold the pose for five breaths.
The fourteenth pose is Half Camel. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The fifteenth pose is Triangle Pose. From a standing position, extend your left arm straight out to the side and reach your right arm toward the ceiling. Bend your left knee and press your left hip forward. Hold the pose for five breaths, and then switch sides.
The sixteenth pose is Warrior I. From a standing position, extend your right leg out to the side and bend your left knee. Reach your arms out to the sides and extend your torso forward. Hold the pose for five breaths, and then switch sides.
The seventeenth pose is Half Moon Pose. From a standing position, extend your arms out to the sides and bend your knees slightly. Lift your left leg off the floor and extend your left arm toward the ceiling. Hold the pose for five breaths, and then switch sides.
The eighteenth pose is Camel Pose. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
The nineteenth pose is Downward-Facing Dog. From a standing position, place your hands on the floor and extend your legs behind you. Press your palms into the floor and extend your spine upward. Keep your head between your arms, and hold the pose for five breaths.
The twentieth and final pose is Half Camel. From a standing position, place your hands on your hips and press your hips forward. Reach your arms forward and arch your back. Hold the pose for five breaths.
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.
