Best Yoga Sequences Intermediate
There are a number of yoga sequences that can be considered “intermediate.” This is because they are not beginner sequences and they are also not as advanced as some of the other sequences that can be found.
One of the best intermediate yoga sequences is the sun salutation sequence. This sequence is a great way to warm up the body for the rest of the practice. It is also a great way to get the heart rate up and to start to sweat.
The sun salutation sequence consists of a number of poses that are performed in a specific order. The sequence is as follows:
1. Mountain pose
2. Downward facing dog
3. Upward facing dog
4. Cobra pose
5. Downward facing dog
6. Forward fold
7. Halfway lift
8. Triangle pose
9. Warrior I
10. Warrior II
11. Reverse warrior
12. Triangle pose
13. Halfway lift
14. Forward fold
15. Child’s pose
16. Mountain pose
This sequence can be repeated as many times as desired.
Another great intermediate yoga sequence is the balancing sequence. This sequence is a great way to improve balance and to work on standing poses.
The balancing sequence consists of the following poses:
1. Half moon pose
2. Warrior III
3. Tree pose
4. Half Camel pose
5. Eagle pose
This sequence can be repeated as many times as desired.
Integral Hatha Yoga Sequence
A yoga sequence is a series of poses that are usually linked together in a specific order. A hatha yoga sequence is a sequence of poses that is designed to promote flexibility, strength and balance.
The following integral hatha yoga sequence is a great way to start your day or to end a yoga class. The sequence begins with a few simple poses to warm up the body, followed by a series of more challenging poses. The sequence ends with a few calming poses to relax the body and mind.
Warm-Up Poses
1. Mountain Pose
2. Downward Dog
3. Cat-Cow Pose
4. Child’s Pose
5. Upward Dog Pose
6. Warrior I Pose
7. Warrior II Pose
8. Triangle Pose
9. Extended Triangle Pose
10. Half Moon Pose
11. Low Lunge Pose
12. Bridge Pose
13. Camel Pose
14. Chair Pose
15. Seated Forward Bend
16. Happy Baby Pose
17. Corpse Pose
The following integral hatha yoga sequence is a great way to start your day or to end a yoga class. The sequence begins with a few simple poses to warm up the body, followed by a series of more challenging poses. The sequence ends with a few calming poses to relax the body and mind.
1. Mountain Pose – Mountain pose is a simple, yet effective, pose that can be used to warm up the body. Mountain pose is a great pose to help improve posture and can help to ground and center the body.
2. Downward Dog – Downward dog is a classic yoga pose that is great for stretching the hamstrings and calves. Downward dog is also a great pose for strengthening the arms and wrists.
3. Cat-Cow Pose – Cat-cow pose is a gentle spinal twist that can help to loosen up the spine and improve flexibility. Cat-cow pose is also a great way to warm up the body.
4. Child’s Pose – Child’s pose is a calming pose that can help to soothe the mind and relax the body. Child’s pose is also a great pose to use for stretching the hips, thighs and ankles.
5. Upward Dog Pose – Upward dog pose is a great pose for strengthening the arms and shoulders. Upward dog pose also helps to stretch the chest and spine.
6. Warrior I Pose – Warrior I pose is a great pose for strengthening the legs and hips. Warrior I pose also helps to open up the chest and improve flexibility.
7. Warrior II Pose – Warrior II pose is a great pose for strengthening the legs and hips. Warrior II pose also helps to open up the chest and improve flexibility.
8. Triangle Pose – Triangle pose is a great pose for improving balance and flexibility. Triangle pose also helps to stretch the sides of the body.
9. Extended Triangle Pose – Extended triangle pose is a deeper version of triangle pose that can help to improve balance and flexibility. Extended triangle pose also helps to stretch the sides of the body.
10. Half Moon Pose – Half moon pose is a great pose for improving balance and flexibility. Half moon pose also helps to stretch the hips and hamstrings.
11. Low Lunge Pose – Low lunge pose is a great pose for strengthening the legs and hips. Low lunge pose also helps to stretch the groin and hip flexors.
12. Bridge Pose – Bridge pose is a great pose for strengthening the back and abs. Bridge pose also helps to stretch the chest and hips.
13. Camel Pose – Camel pose is a great pose for strengthening the back and abs. Camel pose also helps to stretch the chest and hips.
14. Chair Pose – Chair pose is a great pose for strengthening the legs and glutes. Chair pose also helps to stretch the groin and hip flexors.
15. Seated Forward Bend – Seated forward bend is a great pose for stretching the hamstrings and spine. Seated forward bend also helps to calm the mind and relax the body.
16. Happy Baby Pose – Happy baby pose is a great pose for stretching the hips and groin. Happy baby pose also helps to calm the mind and relax the body.
17. Corpse Pose – Corpse pose is a great pose for relaxing the body and mind. Corpse pose can also help to reduce stress and anxiety.
60 Minute Yin Yoga Sequence Pdf
The yin yoga sequence below is designed to open up the hips, pelvis, and lower back. It is a great sequence to do if you are feeling tight in these areas, or if you are looking to improve your flexibility in these regions.
The sequence is designed to be done in 60 minutes, but can be shortened or lengthened as needed.
1. Start by warming up your body with a few rounds of sun salutations or a gentle yoga flow.
2. Next, move on to the yin yoga sequence. Begin by lying down on your back and bringing your knees into your chest.
3. Place your right ankle on your left knee, and your left ankle on your right knee.
4. Gently press your knees into your chest, and hold for 5-10 breaths.
5. Release your knees, and switch legs. Hold for 5-10 breaths.
6. Move on to the next pose. Lie down on your back and bring your knees into your chest.
7. Place your feet flat on the ground, and slowly lower your legs to the right side.
8. Hold for 5-10 breaths, and then switch sides. Hold for 5-10 breaths.
9. Move on to the next pose. Lie down on your back and bring your knees into your chest.
10. Place your feet flat on the ground, and slowly lower your legs to the left side.
11. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
12. Switch sides and hold for 5-10 breaths.
13. Move on to the next pose. Lie down on your back and bring your knees into your chest.
14. Place your feet flat on the ground, and slowly lower your legs to the right side.
15. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
16. Switch sides and hold for 5-10 breaths.
17. Move on to the next pose. Lie down on your back and bring your knees into your chest.
18. Place your feet flat on the ground, and slowly lower your legs to the left side.
19. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
20. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
21. Move on to the next pose. Lie down on your back and bring your knees into your chest.
22. Place your feet flat on the ground, and slowly lower your legs to the left side.
23. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
24. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
25. Move on to the next pose. Lie down on your back and bring your knees into your chest.
26. Place your feet flat on the ground, and slowly lower your legs to the left side.
27. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
28. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
29. Move on to the next pose. Lie down on your back and bring your knees into your chest.
30. Place your feet flat on the ground, and slowly lower your legs to the left side.
31. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
32. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
33. Move on to the next pose. Lie down on your back and bring your knees into your chest.
34. Place your feet flat on the ground, and slowly lower your legs to the left side.
35. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
36. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
37. Move on to the next pose. Lie down on your back and bring your knees into your chest.
38. Place your feet flat on the ground, and slowly lower your legs to the left side.
39. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
40. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
41. Move on to the next pose. Lie down on your back and bring your knees into your chest.
42. Place your feet flat on the ground, and slowly lower your legs to the left side.
43. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
44. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
45. Move on to the next pose. Lie down on your back and bring your knees into your chest.
46. Place your feet flat on the ground, and slowly lower your legs to the left side.
47. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
48. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
49. Move on to the next pose. Lie down on your back and bring your knees into your chest.
50. Place your feet flat on the ground, and slowly lower your legs to the left side.
51. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
52. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
53. Move on to the next pose. Lie down on your back and bring your knees into your chest.
54. Place your feet flat on the ground, and slowly lower your legs to the left side.
55. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
56. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
57. Move on to the next pose. Lie down on your back and bring your knees into your chest.
58. Place your feet flat on the ground, and slowly lower your legs to the left side.
59. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
60. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
61. Move on to the next pose. Lie down on your back and bring your knees into your chest.
62. Place your feet flat on the ground, and slowly lower your legs to the left side.
63. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
64. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
65. Move on to the next pose. Lie down on your back and bring your knees into your chest.
66. Place your feet flat on the ground, and slowly lower your legs to the left side.
67. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
68. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
69. Move on to the next pose. Lie down on your back and bring your knees into your chest.
70. Place your feet flat on the ground, and slowly lower your legs to the left side.
71. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
72. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
73. Move on to the next pose. Lie down on your back and bring your knees into your chest.
74. Place your feet flat on the ground, and slowly lower your legs to the left side.
75. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
76. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
77. Move on to the next pose. Lie down on your back and bring your knees into your chest.
78. Place your feet flat on the ground, and slowly lower your legs to the left side.
79. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
80. Reach your left arm up towards the ceiling, and hold for 5-10 breaths.
81. Move on to the next pose. Lie down on your back and bring your knees into your chest.
82. Place your feet flat on the ground, and slowly lower your legs to the left side.
83. Reach your right arm up towards the ceiling, and hold for 5-10 breaths.
Sample Yoga Class Sequence
This is a sample yoga class sequence that you can follow to help you get started with your yoga practice. The sequence includes a variety of yoga poses that will help to stretch and tone your body.
Warm-Up:
1. Cat-Cow Pose: Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your spine and tuck your chin. Continue moving between Cat-Cow for about one minute.
2. Downward Dog: Come to Downward Dog by pushing back into your hands and feet, creating an inverted V-shape with your body. Spread your fingers wide and press your palms firmly into the ground. Keep your shoulders down and your heels close to your butt. Hold for about one minute.
3. Child’s Pose: Come to Child’s Pose by kneeling on the ground and then sitting back on your heels. Bring your forehead to the floor and let your arms rest by your sides. Hold for about 30 seconds.
Main Sequence:
1. Mountain Pose: Come to Mountain Pose by standing tall with your feet hip-width apart and your toes pointing forward. Engage your abs and tuck your tailbone under as you lift your chest. Hold for about one minute.
2. Downward Dog: Come to Downward Dog by pushing back into your hands and feet, creating an inverted V-shape with your body. Spread your fingers wide and press your palms firmly into the ground. Keep your shoulders down and your heels close to your butt. Hold for about one minute.
3. Plank Pose: Come to Plank Pose by coming onto your hands and feet, with your hands directly below your shoulders and your feet together. Keep your abs engaged and your body in a straight line from your head to your heels. Hold for about 30 seconds.
4. Upward Dog: Come to Upward Dog by pushing up into Plank Pose and then shifting your weight forward to your hands. Straighten your legs and lift your hips up and back. Keep your head between your arms and hold for about 30 seconds.
5. Downward Dog: Come back to Downward Dog by pushing back into your hands and feet, creating an inverted V-shape with your body. Spread your fingers wide and press your palms firmly into the ground. Keep your shoulders down and your heels close to your butt. Hold for about one minute.
6. Warrior I: Come to Warrior I by standing tall with your feet hip-width apart and your toes pointing forward. Step your left foot back and bend your left knee, bringing your thigh parallel to the ground. Reach your arms up overhead and hold for about 30 seconds.
7. Warrior II: Come to Warrior II by standing tall with your feet hip-width apart and your toes pointing forward. Step your right foot back and bend your right knee, bringing your thigh parallel to the ground. Reach your arms out to the sides and hold for about 30 seconds.
8. Triangle Pose: Come to Triangle Pose by standing with your feet hip-width apart and pointing your toes out to the sides. Turn your left toes in slightly and extend your left arm straight out to the side. Reach your right arm towards the ceiling. Hold for about 30 seconds.
9. Half Camel: Come to Half Camel by kneeling on the ground with your knees hip-width apart. Place your hands on your hips and press your hips forward as you arch your back and reach for your heels. Hold for about 30 seconds.
10. Child’s Pose: Come to Child’s Pose by kneeling on the ground and then sitting back on your heels. Bring your forehead to the floor and let your arms rest by your sides. Hold for about 30 seconds.
11. Corpse Pose: Come to Corpse Pose by lying down on your back with your legs and arms spread out wide. Close your eyes and relax your body. Hold for about five minutes.
This is a sample yoga class sequence that you can follow to help you get started with your yoga practice. The sequence includes a variety of yoga poses that will help to stretch and tone your body.
Beautiful Vinyasa Yoga Sequence
for All Levels
Looking for a yoga sequence that is both beautiful and challenging? Look no further! This vinyasa yoga sequence is perfect for all levels. It consists of a variety of poses that will help to strengthen and stretch your body.
The sequence begins with a few basic poses to warm up your body. Then, it moves on to more challenging poses. Be sure to take your time and move through the sequence at your own pace.
1. Warm-Up Poses
Mountain Pose (Tadasana)
Warrior I Pose (Virabhadrasana I)
Warrior II Pose (Virabhadrasana II)
2. Intermediate Poses
Tree Pose (Vrksasana)
Half Camel Pose (Ardha Ustrasana)
Crow Pose (Bakasana)
3. Advanced Poses
King Pigeon Pose (Eka Pada Rajakapotasana)
Fish Pose (Matsyasana)
Wheel Pose (Urdhva Dhanurasana)
End the sequence with a relaxing Savasana pose.
This vinyasa yoga sequence is a great way to strengthen and stretch your body. It is also a beautiful way to connect with your breath and inner peace. Be sure to try it out!
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.
