Beginner Iyengar Yoga Sequence
This yoga sequence is designed for beginners. It will help to warm up the body and increase flexibility.
1. Start in mountain pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise up to standing.
5. Exhale and step or jump back to plank pose.
6. Inhale and lower down to your forearms.
7. Exhale and press up to Cobra pose.
8. Inhale and lower down to Downward Dog.
9. Exhale and step or jump forward to standing.
10. Inhale and reach up to the sky.
11. Exhale and fold forward.
12. Inhale and rise up to standing.
13. Repeat steps 2-12.
Yoga Sequence For Gratitude
1. Bridge pose: Begin in bridge pose by lying flat on your back with your feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place your hands flat on the ground by your sides. Use your abs to press your lower back into the floor and lift your torso and upper legs into the air, forming a straight line from your shoulders to your knees. Hold for five breaths.
Why it works: This pose helps to open the chest and improve spinal flexibility, while also activating the core muscles. All of these factors help to improve posture and increase feelings of gratitude.
2. Camel pose: Come to kneeling on the yoga mat, with your knees hip-width apart and your hands on your lower back. Press your hips forward and arch your back, reaching for your heels with your hands. Hold for five breaths.
Why it works: This pose stretches the entire front of the body, from the hips to the chest. It opens the heart center, helping to increase feelings of gratitude and joy.
3. Child’s pose: Come to kneeling on the mat, then sit back on your heels and extend your arms forward. Rest your forehead on the floor. Hold for five breaths.
Why it works: Child’s pose is a resting pose that helps to calm the mind and release tension in the body. It allows you to take a break from your day and focus on your breath, which can help to increase feelings of gratitude.
4. Downward-facing dog: Come to Downward-facing dog pose by starting on your hands and knees. Curl your toes under and press your hips up and back, extending your legs and arms. Hold for five breaths.
Why it works: This pose strengthens the entire body and increases flexibility. It also helps to increase blood flow and energy, which can help to increase feelings of gratitude.
5. Warrior I: Come to standing position and step your left foot back 3-4 feet, then angle your left foot out to the side so your heel is in line with your arch. Bend your right knee until your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms overhead, clasping your hands together. Hold for five breaths.
Why it works: Warrior I pose strengthens the legs, hips, and glutes. It also increases flexibility in the spine and shoulders. This pose helps to create feelings of strength and power, which can increase feelings of gratitude.
6. Warrior II: From Warrior I, extend your arms out to the sides and turn your left foot so the heel is pointing in the direction of your right thigh. Bend your right knee until your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold for five breaths.
Why it works: Warrior II pose strengthens the legs, hips, and glutes. It also increases flexibility in the spine and shoulders. This pose helps to create feelings of strength and power, which can increase feelings of gratitude.
7. Extended Triangle pose: From Warrior II, extend your left arm out to the side and reach your right hand to your ankle, ankle, or lower to the floor. Keep your hips facing forward and your legs straight. Hold for five breaths.
Why it works: Extended Triangle pose stretches the sides of the body and opens the chest. It also strengthens the legs and glutes. This pose helps to create feelings of openness and expansiveness, which can increase feelings of gratitude.
8. Half Camel pose: Come to kneeling on the yoga mat, with your knees hip-width apart and your hands on your lower back. Press your hips forward and arch your back, reaching for your heels with your hands. Hold for five breaths.
Why it works: This pose stretches the entire front of the body, from the hips to the chest. It opens the heart center, helping to increase feelings of gratitude and joy.
9. Corpse pose: Come to lying on your back with your feet flat on the ground and shoulder-width apart, legs bent to 90 degrees. Place your hands flat on the ground by your sides. Relax your entire body, including your face, and hold for five minutes.
Why it works: Corpse pose is a resting pose that helps to calm the mind and release tension in the body. It allows you to take a break from your day and focus on your breath, which can help to increase feelings of gratitude.
Yoga Sequencing App For Teachers
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Here are some of the features our yoga sequencing app offers:
-Create custom sequences by adding poses to a sequence builder
-Preview your sequence before sharing with students
-Share your sequence with students via email or social media
-Get ideas for sequences by browsing our library of pre-made sequences
-Track your practice and progress with our pose tracker
-Discover new poses and sequences with our pose finder
-Get personalized tips and advice from our yoga experts
So what are you waiting for? Download our yoga sequencing app and start sequencing like a pro!
Best Relaxing Yoga Sequence
for Stress Relief
Are you feeling stressed out? Do you feel like you can’t get a break? Are you feeling overwhelmed and like you need to take a step back? Yoga might be the answer for you!
There are a million different yoga sequences that you can do to help relieve stress, but today we are going to focus on one of the most relaxing yoga sequences out there. This sequence is perfect for beginners and it only requires a few basic yoga poses.
The sequence is as follows:
1. Mountain pose
2. Child’s pose
3. Downward-facing dog
4. Cat-cow pose
5. Warrior I
6. Triangle pose
7. Half Camel pose
8. Bridge pose
9. Supported Corpse pose
Mountain Pose
Mountain pose is the starting position for this sequence. To do mountain pose, stand tall with your feet hip-width apart and your arms at your sides. Engage your core and tuck your tailbone under.
Child’s Pose
Child’s pose is a resting pose that is perfect for stress relief. To do child’s pose, kneel on the ground with your big toes touching and your knees hip-width apart. Spread your hands out in front of you and relax your forehead on the ground.
Downward-facing Dog
Downward-facing dog is a pose that stretches your hamstrings and calves. It also helps to open up your chest and shoulders. To do downward-facing dog, start in child’s pose. Then, lift your hips up and press your heels into the ground. Reach your arms up towards the sky and hold for 5-10 breaths.
Cat-cow Pose
Cat-cow pose is a gentle backbend that helps to open up your chest and stretch your spine. To do cat-cow pose, start in downward-facing dog. Then, inhale as you lift your head and tailbone up and arch your back. Exhale as you round your spine and tuck your chin towards your chest.
Warrior I
Warrior I is a powerful pose that helps to open up your chest and shoulders. It also strengthens your legs and hips. To do warrior I, start in mountain pose. Then, step your left foot back and bend your knee so that your thigh is parallel to the ground. Reach your arms up towards the sky and hold for 5-10 breaths.
Triangle Pose
Triangle pose is a deep hip opener that also stretches your hamstrings and chest. To do triangle pose, start in warrior I. Then, rotate your torso so that your chest is facing the ground. Reach your left arm towards the sky and your right arm towards the ground. Hold for 5-10 breaths.
Half Camel Pose
Half Camel pose is a deep backbend that stretches your chest and spine. To do half camel pose, start in triangle pose. Then, reach your right arm towards the sky and your left arm towards the ground. Lean back and hold for 5-10 breaths.
Bridge Pose
Bridge pose is a deep hip opener that also stretches your chest and spine. To do bridge pose, start in table pose. then, lift your hips up and place your feet flat on the ground. Hold for 5-10 breaths.
Supported Corpse Pose
Supported corpse pose is a deep relaxation pose that helps to calm the mind and body. To do supported corpse pose, start in bridge pose. Then, slowly lower your back to the ground and place your props (ie. blocks, a bolster, or a pillow) underneath your head, neck, and shoulders. Relax your arms and legs and breathe deeply for 5-10 minutes.
Back Bend Sequence Yoga
is a great way to increase flexibility, which is important for dancers. Dancers need to be able to move their bodies through a large range of motion in order to execute the complex steps and movements required in their art. Back bends are a great way to increase flexibility in the back and spine. There are a few different back bend sequences that can be used to increase flexibility.
The first sequence is the cat-cow sequence. To do this sequence, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, so that your head, neck, and spine are in line with your back. Exhale and round your back, so that your spine is curved and your head is tucked between your shoulders. Repeat this sequence 10-15 times.
The second sequence is the cobra sequence. To do this sequence, start in a prone position with your palms flat on the floor and your elbows close to your body. Inhale and press your palms into the floor and lift your chest and head off the floor. Exhale and release. Repeat this sequence 10-15 times.
The third sequence is the bow sequence. To do this sequence, start in a standing position with your feet hip-width apart. Bend at the waist and reach for your feet with your hands. Keep your knees slightly bent. Hold this position for a few seconds, then release. Repeat this sequence 10-15 times.
These sequences are a great way to increase your flexibility. They are safe and easy to do, and they can be done anywhere. Give them a try and see how much better you feel after doing them.
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.
