Building A Yoga Sequence
When you’re building a yoga sequence, it’s important to start with a few basic poses and then add onto them. This sequence is designed to work your entire body, and it can be modified to fit your needs.
Begin in mountain pose.
Extend your arms overhead and clasp your hands together.
Lift your heels off the ground and balance on your toes.
Stretch your body upward, and hold for five breaths.
Release your hands and step back into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a low lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release your arms.
Step back into a downward dog.
Spread your fingers and press your hips up and back.
Stretch your heels down to the ground and hold for five breaths.
Release your hands and step your feet forward into a high lunge.
Bend your front knee and sink down into the lunge.
Make sure your front knee is directly over your ankle, and keep your back leg straight.
Hold for five breaths, and then release the lunge.
Step back into mountain pose.
From mountain pose, reach your arms out to the sides and then up to the sky.
Hold for five breaths, and then release
How To Create A Yoga Sequence
Creating a yoga sequence can be a fun and creative way to express yourself while also providing your students with a well-rounded practice. When creating a sequence, it is important to consider the goals of the practice, the time allotted, and the level of the students.
To begin, consider the goals of the practice. Are you looking to create a sequence that will energize your students or calm them down? Are you working with beginners or more experienced students? Once you have a sense of what you’d like to achieve, you can start to put together postures that will help you meet those goals.
Next, think about the time you have allotted for the practice. If you have a shorter practice, you may want to focus on a few key poses that will provide a well-rounded experience. If you have more time, you can include a wider variety of poses.
Finally, consider the level of your students. If you are working with beginners, you will want to choose poses that are accessible and that will help them build basic skills. If you are working with more experienced students, you can choose more challenging poses and sequences.
Once you have a sense of what you’d like to achieve, consider the following sequence ideas to help you get started.
Sun Salutations
Sun Salutations are a great way to start a practice, as they provide a cardiovascular workout and help to warm the body up. They can also be adapted to meet the needs of any level of student.
For beginners, try a simple Sun Salutation A, which includes a few basic poses like Mountain Pose, Standing Forward Bend, and Halfway Lift.
For more experienced students, try a Sun Salutation B, which includes more challenging poses like Downward Dog and Warrior III.
Backbends
Backbends are a great way to open the chest and spine and to feel energized. They can be a bit challenging for beginners, so you may want to start with a few basic poses like Cat-Cow or Child’s Pose before moving into more challenging poses.
For more experienced students, try a sequence that includes Camel Pose, Bow Pose, and Wheel Pose.
Forward Bends
Forward bends are a great way to calm the mind and the body. They can be a great way to end a practice, or you can include them in a sequence along with other poses.
For beginners, try a simple forward bend like Standing Forward Bend.
For more experienced students, try a sequence that includes poses like Half Camel, Fish Pose, and Headstand.
Twists
Twists are great for detoxifying the body and for relieving tension in the spine. They can be a bit challenging for beginners, so you may want to start with a few basic poses like Seated Twist or Triangle Pose.
For more experienced students, try a sequence that includes poses like Half Lord of the Fishes, Camel Twist, and Extended Triangle Pose.
Inverted Poses
Inverted poses are great for reversing the effects of gravity and for calming the mind and the body. They can be a bit challenging for beginners, so you may want to start with a few basic poses like Downward Dog or Child’s Pose.
For more experienced students, try a sequence that includes poses like Handstand, Headstand, and Shoulderstand.
Once you have a sequence put together, be sure to practice it yourself to make sure that it flows well. And, most importantly, have fun with it!
Yoga With Straps Sequence
Straps can be used in a number of ways in yoga, but one of the most popular and beneficial ways is to use them in a sequence. A strap sequence can help to open up the shoulders and chest, and to stretch the hamstrings.
The following sequence can be practiced with a strap or a towel. If you are using a towel, loop it around your wrists so that it is the same length on both sides.
1. Seated Forward Bend:
Sit with your legs straight out in front of you and your feet together. Hold the strap with your left hand and extend your arm straight in front of you. Bend forward from your hips, keeping your back straight, and reach for the strap with your right hand. Hold the stretch for a few seconds, then release and switch hands.
2. Camel Pose:
Start in a kneeling position. Place the strap around the top of your feet. Lean back, keeping your back straight, and reach for the strap with your hands. Hold the stretch for a few seconds, then release.
3. Downward Dog:
Start in a tabletop position. Place the strap around your wrists so that it is the same length on both sides. Curl your toes under and press your hips up and back, extending your arms and legs. Hold the stretch for a few seconds, then release.
4. Pigeon Pose:
Start in a runner’s lunge. Place the strap around your right ankle and bring your right leg forward, placing your ankle above your left knee. Square your hips and sink down into the stretch, keeping your back straight. Hold the stretch for a few seconds, then release and switch legs.
5. Supine Hand-To-Big-Toe Pose:
Lie on your back with your legs straight out. Hold the strap with your left hand and extend your arm straight up. Bend your right knee and place your right foot on your left thigh. Reach for your right big toe with your right hand. Hold the stretch for a few seconds, then release and switch legs.
Aura Sequences Yoga
is a modern yoga sequence that is designed to improve the overall health and well-being of the practitioner. The sequence is based on the ancient practice of yoga, but it has been modified to fit the needs of the modern practitioner. The sequence is designed to improve the flow of energy through the body, and it is thought to improve the health and well-being of the practitioner. The sequence is also designed to improve the practitioner’s sense of well-being and peace.
Hip Yoga Sequence
for Flexibility and Strength
The hips are a ball-and-socket joint that allow for a wide range of motion. However, the range of motion in the hips can diminish with age and with repetitive activities. Yoga can help to maintain and improve the range of motion in the hips.
The following hip yoga sequence can help to increase flexibility and strength in the hips. The sequence can be done in a seated or standing position.
1. Seated Hip Flexor Stretch: Sit on the floor with your legs bent in front of you. Place your hands on the floor on either side of your hips. Lean forward, extending your hips until you feel a stretch in the front of your thighs. Hold for 5-10 breaths.
2. Standing Pigeon Pose: From a standing position, cross one leg behind the other. Bend the knee of the crossed leg and tuck the foot behind the standing ankle. Lean forward, extending the hips until you feel a stretch in the glute and hamstring of the crossed leg. Hold for 5-10 breaths.
3. Standing Hip Abduction: Stand with your feet hip-width apart. Hold onto a sturdy object for support. Shift your weight to one side and lift the leg on the opposite side out to the side. Keep the standing leg straight and the lifted leg parallel to the ground. Hold for 5-10 breaths.
4. Standing Hip Extension: Stand with your feet hip-width apart. Hold onto a sturdy object for support. Shift your weight to one side and lift the leg on the opposite side out to the side. Keep the standing leg straight and the lifted leg parallel to the ground. Raise the lifted leg up towards the ceiling. Hold for 5-10 breaths.
5. Seated Hip Circle: Sit on the floor with your legs bent in front of you. Place your hands on the floor on either side of your hips. Gently rotate your hips in a circular motion. Repeat for 5-10 circles.
