Beginning Iyengar Yoga Sequence

Beginning Iyengar Yoga Sequence

for Beginners

If you are new to yoga, here is a suggested sequence to get started. Remember to always work within your own range of abilities and consult with your instructor if you have any questions or concerns.

1. Sun Salutations

Sun salutations are a great way to warm up your body for the rest of your practice. They also help to improve your circulation and get your heart rate up.

2. Standing poses

After warming up with sun salutations, move on to standing poses. These poses help to improve your balance and strength.

3. Forward bends

Forward bends help to stretch your hamstrings and lower back. They are also a great way to calm the mind and relax the body.

4. Backbends

Backbends help to open up your chest and spine. They are a great way to release tension and stress.

5. Twists

Twists help to detoxify your body and improve your digestion. They also help to improve your posture.

New Years Restorative Yoga Sequence

Ring in the New Year with this restorative yoga sequence! This sequence is designed to help you relax and restore your body and mind. It includes poses to help open up the hips and chest, and poses to help you de-stress and relax.

1. Seated Forward Fold (Pashchimottanasana)

This pose is great for stretching the hips and hamstrings. It also helps to calm the mind and relieve stress.

Start by sitting on the floor with your legs stretched out in front of you. Bend your knees and fold forward, reaching for your toes. If you can’t reach your toes, reach for your shins or thighs. Hold the pose for 5-10 breaths, then release and sit up.

2. Child’s Pose (Balasana)

This pose is a great way to release tension in the hips, lower back, and shoulders.

Start on all fours, then widen your knees and sit back on your heels. Extend your arms forward, keeping your shoulders relaxed. Rest your forehead on the floor and hold the pose for 5-10 breaths.

3. Hip-Opener Stretch (Pigeon Pose)

This pose is a great way to open up the hips and improve flexibility.

Start in a runner’s lunge, with your right leg in front and your left leg behind you. Slide your left leg forward, and lower your left knee to the floor. Keep your right leg in front of you with your heel pressed into the floor. Hold the pose for 5-10 breaths, then switch sides.

4. Camel Pose (Ustrasana)

This pose is a great way to open up the chest and improve flexibility in the spine.

Start in a kneeling position. Place your hands on your lower back, then lean back and press your palms into your heels. Keep your chin tucked and hold the pose for 5-10 breaths.

5. Seated Twist (Jathara Parivartanasana)

This pose is a great way to release tension in the lower back and hips.

Start by sitting on the floor with your legs stretched out in front of you. Bend your left knee and place your left foot on the floor. Twist to the right and place your right hand on the floor behind you. Place your left hand on your right knee and hold the pose for 5-10 breaths. Then switch sides.

6. Corpse Pose (Savasana)

This pose is a great way to relax and restore your body and mind.

Lie down on your back and relax your arms and legs. Close your eyes and breathe deeply. Hold the pose for 5-10 minutes.

1 Hour Chair Yoga Sequence

Do you spend a lot of time sitting? Whether you’re at work, driving, or just relaxing at home, sitting for long periods of time can be tough on your body. Luckily, chair yoga can help!

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This 1-hour chair yoga sequence can help improve your flexibility, strength, and balance. It’s perfect for anyone who wants to get a little bit of a workout, without having to leave their chair.

1. Sit up tall in your chair, and extend your arms straight out in front of you.

2. Reach your right arm up towards the sky, and your left arm down towards the ground. Hold for 5 breaths.

3. Repeat on the other side.

4. Sitting up tall, extend your right arm straight out in front of you, and bend your left arm behind your back. Hold for 5 breaths.

5. Repeat on the other side.

6. Extend your right arm out to the side, and bend your left arm behind your back. Hold for 5 breaths.

7. Sit up tall and extend your right arm straight out in front of you. Bend your left arm behind your back, and reach your right arm up towards the sky. Hold for 5 breaths.

8. Sit up tall and extend your right arm straight out in front of you. Bend your left arm behind your back, and reach your right arm up towards the sky. Reach your left arm out to the side. Hold for 5 breaths.

Wild Thing Sequence Yoga

is a vinyasa flow class that links poses together with breath. This style of yoga is said to be energizing, and is a great way to start your day or to work out any kinks you may have. The class begins with a warm up, moves in to the main sequence, and finishes with a cool down.

The warm up consists of a few simple poses that will help to get your body moving and your heart rate up. It is important to take your time with the warm up, and to listen to your body. If something feels uncomfortable, skip it and move on.

The main sequence is where the magic happens. This is where you will flow from one pose to the next, linking them together with your breath. The sequence is designed to energize your body and mind, and to help you work out any kinks you may have.

The cool down is just as important as the warm up. This is when you will slowly move out of the poses and back in to your resting position. Take your time with the cool down, and remember to breathe.

If you are new to yoga, or if you are just looking for a new way to workout, I highly recommend giving Wild Thing Sequence Yoga a try. This class is energizing, and is a great way to start your day or to work out any kinks you may have.

90 Minute Power Yoga Sequence

This sequence is designed to give you a great, full-body yoga practice in just 90 minutes. It includes a variety of poses to work the whole body, and it can be adapted to your own level of fitness and experience.

If you are new to yoga, you may want to take it a little slower and focus on learning the poses first. If you are more experienced, you can work through the sequence more quickly. Modify any of the poses to make them work better for you.

WARM-UP

Start with a few minutes of gentle warm-up poses to get the body ready for more intense work.

Cat-Cow Pose: In tabletop position, exhale as you round your back and tuck your chin, coming into Cat Pose. Inhale as you release your back and lift your chin, coming into Cow Pose. Repeat 5-10 times.

Downward-Facing Dog: From tabletop position, press into your hands and feet and lift your hips high, coming into Downward-Facing Dog. Hold for 5-10 breaths.

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UPPER BODY

Now it’s time to work on the upper body. These poses will strengthen and tone the arms, chest and back.

Downward-Facing Dog: From Downward-Facing Dog, step your right foot forward between your hands, and come into Plank Pose. Hold for 5-10 breaths, then switch to the left side.

Crow Pose: From Plank Pose, bend your elbows and place your palms on the floor, coming into Crow Pose. Hold for 5-10 breaths.

Low Plank: From Crow Pose, lower down to your forearms, coming into Low Plank. Hold for 5-10 breaths.

CHEST OPENERS

These poses will open up the chest and improve flexibility in the shoulders.

Puppy Pose: From Downward-Facing Dog, walk your hands forward and come into Puppy Pose. Hold for 5-10 breaths.

Upward-Facing Dog: From Puppy Pose, press into your hands and feet and lift your hips high, coming into Upward-Facing Dog. Hold for 5-10 breaths.

Bridge Pose: Lie on your back with your feet flat on the floor, hip-width apart. Exhale as you lift your hips high, coming into Bridge Pose. Hold for 5-10 breaths.

BACKBENDS

These poses will open up the spine and improve flexibility in the back.

Cat-Cow Pose: In tabletop position, exhale as you round your back and tuck your chin, coming into Cat Pose. Inhale as you release your back and lift your chin, coming into Cow Pose. Repeat 5-10 times.

Child’s Pose: From Cat-Cow Pose, come into Child’s Pose. Hold for 5-10 breaths.

Puppy Pose: From Child’s Pose, walk your hands forward and come into Puppy Pose. Hold for 5-10 breaths.

Upward-Facing Dog: From Puppy Pose, press into your hands and feet and lift your hips high, coming into Upward-Facing Dog. Hold for 5-10 breaths.

FORWARD BENDS

These poses will lengthen and stretch the hamstrings and lower back.

Downward-Facing Dog: From Downward-Facing Dog, step your right foot forward between your hands, and come into Plank Pose. Hold for 5-10 breaths, then switch to the left side.

Low Plank: From Plank Pose, lower down to your forearms, coming into Low Plank. Hold for 5-10 breaths.

Upward-Facing Dog: From Low Plank, press into your hands and feet and lift your hips high, coming into Upward-Facing Dog. Hold for 5-10 breaths.

Warrior I: From Downward-Facing Dog, step your left foot forward and come into a lunge, with your left knee over your ankle and your right leg straight. Reach your arms up high, coming into Warrior I. Hold for 5-10 breaths.

Warrior II: From Warrior I, turn your left foot out 90 degrees and extend your arms out to the sides, coming into Warrior II. Hold for 5-10 breaths.

Warrior III: From Warrior II, hinge at your hips and lift your right leg up and back, coming into Warrior III. Hold for 5-10 breaths.

RELAXATION

Finish your practice with a few minutes of relaxation. Lie down on your back and allow your body to relax completely. Close your eyes and focus on your breath.

If you are short on time, you can omit any of the poses in this sequence. Just do what you can, and focus on your own level of fitness and experience. Yoga is about finding your own pace and your own practice. There is no wrong way to do it.