Basic Yoga Sequence Pdf
The yoga sequence pdf below is a great basic sequence to get started with yoga. It is a great sequence for beginners, or for anyone who wants to go back to the basics.
This sequence includes a variety of poses that will stretch and strengthen your body. It is a great sequence to do every day, or whenever you need a good stretch.
The poses in this sequence are:
Mountain pose
Downward-facing dog
Camel pose
Child’s pose
Upward-facing dog
Warrior I
Warrior II
Tree pose
Extended Triangle pose
Happy Baby pose
Bridge pose
Corpse pose
Mountain Pose
Mountain pose is a basic standing pose that is great for strengthening and stretching your body.
To do mountain pose, stand with your feet together and your arms at your sides.
Engage your abdominal muscles and tuck your tailbone under.
Press your shoulders down and extend your spine upward.
Hold for 5-10 breaths.
Downward-Facing Dog
Downward-facing dog is a basic yoga pose that is great for stretching your hamstrings and upper back.
To do downward-facing dog, start in plank pose.
Shift your weight forward and lift your hips up into the air.
Extend your legs and arms and press your heels into the ground.
Hold for 5-10 breaths.
Camel Pose
Camel pose is a great pose for stretching your chest and hips.
To do camel pose, kneel on the ground with your knees hip-width apart.
Place your hands on your hips.
Press your hips forward and arch your back.
Hold for 5-10 breaths.
Child’s Pose
Child’s pose is a great pose for stretching your hips and lower back.
To do child’s pose, start on all fours.
Extend your arms forward and lower your forehead to the ground.
Hold for 5-10 breaths.
Upward-Facing Dog
Upward-facing dog is a great pose for stretching your chest and shoulders.
To do upward-facing dog, start in plank pose.
Shift your weight forward and lift your hips up into the air.
Extend your legs and arms and press your heels into the ground.
Push your chest upward and hold for 5-10 breaths.
Warrior I
Warrior I is a great pose for stretching your hips and thighs.
To do warrior I, stand with your feet together.
Step your left foot back and bend your left knee.
Extend your right arm forward and your left arm back.
Hold for 5-10 breaths.
Warrior II
Warrior II is a great pose for stretching your hips, thighs, and arms.
To do warrior II, stand with your feet together.
Step your left foot back and bend your left knee.
Extend your right arm forward and your left arm back.
Hold for 5-10 breaths.
Tree Pose
Tree pose is a great pose for improving your balance and stretching your hips and thighs.
To do tree pose, stand with your feet together.
Bend your right knee and place your foot on your left thigh.
Extend your arms overhead and hold for 5-10 breaths.
Extended Triangle Pose
Extended triangle pose is a great pose for stretching your chest, hips, and thighs.
To do extended triangle pose, stand with your feet together.
Step your left foot back and bend your left knee.
Extend your right arm forward and your left arm back.
Rotate your torso to the right and hold for 5-10 breaths.
Happy Baby Pose
Happy baby pose is a great pose for stretching your hips and lower back.
To do happy baby pose, lie on your back and hug your knees to your chest.
Extend your legs out to the side and hold for 5-10 breaths.
Bridge Pose
Bridge pose is a great pose for strengthening your abs and glutes.
To do bridge pose, lie on your back and bend your knees.
Place your feet flat on the ground and lift your hips up into the air.
Hold for 5-10 breaths.
Corpse Pose
Corpse pose is a great pose for relaxing your body and mind.
To do corpse pose, lie on your back and extend your arms and legs.
Close your eyes and relax for 5-10 minutes.
Yoga Journal Restorative Sequence
There’s a reason yoga studios offer restorative classes and sequences: They’re incredibly calming and healing. This sequence from Yoga Journal is designed to help you release tension and restore your energy.
Begin by sitting in a comfortable position. If you’d like, you can place a bolster, pillow, or rolled-up blanket behind you for support. Take a few deep breaths, and then begin by inhaling and lengthening your spine. Exhale and fold forward, keeping your spine lengthened.
Next, take a wide stance and hinge at your hips to fold down toward the ground. If you can reach your toes, clasp them with your hands. Otherwise, simply rest your hands on the ground. Stay here for a few breaths, and then slowly rise back up.
Next, stand with your feet hip-width apart and hinge at your hips to fold down. Reach for your toes, and if you can’t clasp them, rest your hands on the ground. Hold for a few breaths, and then slowly rise back up.
For the next pose, lie down on your back and place a bolster, pillow, or rolled-up blanket under your head. Bend your knees and place your feet flat on the ground. Allow your arms to rest at your sides, with your palms facing up. Take a few deep breaths here, and then release.
Next, lie down on your back and place a bolster, pillow, or rolled-up blanket under your head. Bend your knees and place your feet flat on the ground. Allow your arms to rest at your sides, with your palms facing up. Take a few deep breaths here, and then release.
For the final pose, lie down on your back and place a bolster, pillow, or rolled-up blanket under your knees. Allow your arms to rest at your sides, with your palms facing up. Take a few deep breaths here, and then release.
This sequence is designed to help you release tension and restore your energy. If you’re feeling stressed or exhausted, try incorporating this sequence into your yoga practice. You’ll feel refreshed and rejuvenated after just a few minutes.
One Hour Chair Yoga Sequence
Do you sometimes feel like you’re stuck in a rut, sitting at a desk all day long? Are you longing to get up and move, but don’t have time for a full-blown workout? Chair yoga may be just what you need.
This sequence of poses is designed to help you get your blood flowing, your body moving, and your mind focused. You can do it all in just one hour, and you don’t even need a yoga mat.
1. Sit up tall in your chair, with your feet flat on the floor and your spine straight. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down.
2. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
3. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths. Reach your right arm out to the side and your left arm behind you. Hold for five breaths.
4. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
5. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths. Reach your right arm out to the side and your left arm behind you. Hold for five breaths.
6. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
7. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths. Reach your right arm out to the side and your left arm behind you. Hold for five breaths.
8. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
9. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
10. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
11. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
12. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
13. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
14. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
15. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
16. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
17. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
18. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
19. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
20. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
21. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
22. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
23. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
24. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
25. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
26. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
27. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
28. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
29. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
30. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
31. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
32. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
33. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
34. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
35. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
36. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five breaths.
37. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head hang down. Reach your right hand toward the floor and your left hand toward the ceiling. Hold for five
Third Trimester Yoga Sequence
for Pregnant Ladies
Congratulations! You have made it to your third trimester! In this final stage of your pregnancy, your body is preparing for labour and delivery. Here is a yoga sequence to help you stay strong and flexible during this time.
1. Seated Forward Bend: This pose helps to stretch the hips, hamstrings and lower back.
2. Child’s Pose: This pose is a great way to relax the body and mind.
3. Cat-Cow Pose: This pose helps to stretch and strengthen the spine.
4. Downward-Facing Dog: This pose helps to stretch the hamstrings, calves and back.
5. Triangle Pose: This pose helps to stretch the hip flexors and groin.
6. Chair Pose: This pose helps to strengthen the legs and glutes.
7. Warrior I Pose: This pose helps to strengthen the legs and glutes.
8. Triangle Pose: This pose helps to stretch the hip flexors and groin.
9. Half Camel Pose: This pose helps to stretch the chest and front of the body.
10. Bridge Pose: This pose helps to strengthen the glutes and hamstrings.
11. Child’s Pose: This pose is a great way to relax the body and mind.
12. Seated Forward Bend: This pose helps to stretch the hips, hamstrings and lower back.
13. Corpse Pose: This pose helps to relax the body and mind.
Farewell Yoga Sequence
We’re sad to say goodbye to our yoga sequence, but all good things must come to an end. This sequence has been a mainstay in our practice for a long time, but it’s time to move on.
We’ve loved the challenge of mastering each pose, and the feeling of accomplishment we’ve gotten from completing the sequence. But we’ve also grown tired of doing the same thing over and over again.
We’re excited to explore new poses and sequences, and see where they take us. We hope you’ll come along with us on this journey.
Thank you, yoga sequence, for the memories. We’ll never forget you.
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.
