Chair Yoga Pose Sequence
Chair yoga is a great way to get some yoga in if you don’t have a lot of time, or if you’re not able to do a lot of standing poses. It’s also a great way to ease into a yoga practice if you’re new to it.
The following chair yoga sequence is a great way to start your day, or to wind down at the end of the day.
1. Seated Forward Bend:
Start by sitting in a chair with your feet flat on the ground. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then release.
2. Seated Twist:
Sit up tall and twist to the right, placing your left hand on the outside of your right thigh. Keep your spine long and twist as far as you can. Hold for a few breaths, then release and twist to the left.
3. Half Camel:
Start in a seated position with your feet flat on the ground. Reach your hands behind you and pull yourself up into a half Camel pose. Hold for a few breaths, then release.
4. Seated Cow Face:
Sit up tall and cross your left ankle over your right thigh. Reach your left hand toward the outside of your right thigh and your right hand toward the outside of your left thigh. Hold for a few breaths, then release.
5. Seated Eagle:
Sit up tall and cross your left arm over your right arm, then clasp your hands together. Hold for a few breaths, then release. Repeat on the other side.
6. Child’s Pose:
Start in a kneeling position. Bring your forehead to the floor, then extend your arms out in front of you. Hold for a few breaths, then release.
Yoga Chair Pose Sequence
The Yoga Chair Pose Sequence is a great way to improve your balance, focus and strength. This sequence is a great way to start your day or to use as a break during the day.
To begin the Yoga Chair Pose Sequence, stand in Mountain Pose (Tadasana) with your feet together and your arms at your sides.
Inhale and raise your arms overhead, then exhale and fold forward, bending at the waist.
Place your hands on the floor in front of you and step your feet back, coming into a Downward-Facing Dog Pose (Adho Mukha Svanasana).
Inhale and raise your right leg into the air, then exhale and bring your right leg back to the floor.
Inhale and raise your left leg into the air, then exhale and bring your left leg back to the floor.
Step your feet together and return to Mountain Pose.
Repeat the sequence, raising your right leg first this time.
The Yoga Chair Pose Sequence is a great way to improve your balance, focus and strength. This sequence is a great way to start your day or to use as a break during the day.
Gentle Vinyasa Yoga Sequence
for Beginners
So you’ve decided to start doing yoga. That’s great! But where do you start?
There are so many types of yoga, and so many different sequences of poses, that it can be difficult to know where to begin. But don’t worry, we’ve got you covered.
In this sequence, we will focus on gentle, beginner-friendly poses that will help you to get started on your yoga journey. These poses are basic and easy to learn, and they can be practiced by people of all ages and fitness levels.
If you are a beginner, we recommend that you start with this sequence. As you become more comfortable with the poses, you can add on to the sequence or try other yoga sequences that are more challenging.
But for now, let’s get started with the basics.
The sequence that we will be doing today is called “Gentle Vinyasa Yoga.” Vinyasa is a Sanskrit word that means “to flow.” This sequence is called “gentle” because it is slower-paced and less challenging than other yoga sequences.
If you are new to yoga, we recommend that you practice this sequence for at least a week before moving on to a more challenging sequence.
Now that we have that out of the way, let’s get started!
The first pose in this sequence is called “Mountain Pose.” Mountain Pose is a basic, foundational pose that helps to improve posture and alignment.
To perform Mountain Pose, stand tall with your feet together and your arms at your sides. Tuck your tailbone under, and lengthen your spine up towards the sky. Hold this pose for a few deep breaths, and then release back to standing.
The next pose in this sequence is called “Downward-Facing Dog.” Downward-Facing Dog is a pose that is often used in yoga sequences. It is a great pose for stretching the hamstrings and calves, as well as the shoulders and upper back.
To perform Downward-Facing Dog, start in Mountain Pose. Then, bend your knees and lift your hips up towards the sky, coming into Downward-Facing Dog. Try to keep your spine straight, and press your heels into the ground. Hold this pose for a few deep breaths, and then release back to Downward-Facing Dog.
The next pose in this sequence is called “Camel Pose.” Camel Pose is a great pose for stretching the chest and the front of the body.
To perform Camel Pose, start in Downward-Facing Dog. Then, come up onto your knees and place your hands on your hips. slowly lean back, and extend your chest forward. Hold this pose for a few deep breaths, and then release back to Downward-Facing Dog.
The next pose in this sequence is called “Cat-Cow Pose.” Cat-Cow Pose is a a great pose for warming up the spine and the back.
To perform Cat-Cow Pose, start on your hands and knees. Then, arch your back up towards the sky, and tuck your chin in towards your chest. Hold this pose for a few seconds, and then release back to starting position. Next, tilt your pelvis up and round your back, like a cat. Hold this pose for a few seconds, and then release back to starting position. Repeat these motions for a few rounds.
The next pose in this sequence is called “Warrior I Pose.” Warrior I Pose is a great pose for strengthening the legs and the core.
To perform Warrior I Pose, start in Mountain Pose. Then, step your left foot forward and turn your body to the left, coming into Warrior I Pose. Try to keep your hips facing forward, and your arms parallel to the ground. Hold this pose for a few deep breaths, and then release back to Mountain Pose. Repeat on the other side.
The next pose in this sequence is called “Warrior II Pose.” Warrior II Pose is a great pose for strengthening the legs and the core.
To perform Warrior II Pose, start in Mountain Pose. Then, step your left foot forward and turn your body to the left, coming into Warrior II Pose. Try to keep your hips facing forward, and your arms parallel to the ground. Hold this pose for a few deep breaths, and then release back to Mountain Pose. Repeat on the other side.
The next pose in this sequence is called “Tree Pose.” Tree Pose is a great pose for improving balance and focus.
To perform Tree Pose, start in Mountain Pose. Then, shift your weight to your left foot and place your right foot on your left ankle, or on your left thigh if you can’t balance on your ankle. Try to hold this pose for a few seconds, and then release back to Mountain Pose. Repeat on the other side.
The next pose in this sequence is called “Extended Triangle Pose.” Extended Triangle Pose is a great pose for stretching the hips, the hamstrings, and the sides of the body.
To perform Extended Triangle Pose, start in Triangle Pose. Then, extend your right arm and your left leg out to the side, coming into Extended Triangle Pose. Try to keep your hips facing forward, and your spine straight. Hold this pose for a few deep breaths, and then release back to Triangle Pose. Repeat on the other side.
The next pose in this sequence is called “Downward-Facing Dog with a Twist.” Downward-Facing Dog with a Twist is a great pose for stretching the spine and the hips.
To perform Downward-Facing Dog with a Twist, start in Downward-Facing Dog. Then, lift your right leg up towards the sky, and twist your body to the right, coming into Downward-Facing Dog with a Twist. Try to keep your hips facing forward, and your spine straight. Hold this pose for a few deep breaths, and then release back to Downward-Facing Dog. Repeat on the other side.
The final pose in this sequence is called “Corpse Pose.” Corpse Pose is a great pose for relaxing the body and the mind.
To perform Corpse Pose, simply lie down on your back and relax your body. Close your eyes and focus on your breath. Stay in this pose for as long as you like.
And that’s it! You have completed our beginner yoga sequence. We hope you enjoyed it!
Yin Yoga Morning Sequence
A typical yin yoga class might include a sequence of seated and reclining poses that are held for 3-5 minutes each. This morning sequence begins with a seated pose and moves through a series of reclining poses. It can be practiced by anyone, regardless of experience or flexibility.
1. Seated pose: Sit in a comfortable seated position with your spine tall and your shoulders relaxed. Cross your legs in front of you, or if that is uncomfortable, place your feet on the ground with your spine tall. Close your eyes and breathe deeply for 3-5 minutes.
2. Reclining pose: Lie down on your back and hug your knees into your chest. Allow your head and neck to relax on the floor. Close your eyes and breathe deeply for 3-5 minutes.
3. Seated twist: Sit up tall and twist your body to the right. Place your left hand on the outside of your right knee and your right hand on the floor behind you. Gently pull your right knee toward your chest. Hold for 3-5 minutes, then switch sides.
4. Reclining twist: Lie down on your back and hug your knees into your chest. Allow your head and neck to relax on the floor. Twist your body to the right, and place your left hand on the outside of your right knee. Gently pull your right knee toward your chest. Hold for 3-5 minutes, then switch sides.
5. Child’s pose: Come to all fours and then lower your hips back toward your heels. Extend your arms forward and relax your forehead on the floor. Breathe deeply for 3-5 minutes.
6. Corpse pose: Lie down on your back and allow your feet to fall open to the sides. Place your arms at your sides, with your palms facing up. Close your eyes and breathe deeply for 3-5 minutes.
Art Of Sequencing Yoga
Poses
Sequencing yoga poses is an art form. It is the process of organizing poses in a way that is safe, effective and satisfying for students. There are many things to consider when sequencing yoga poses, including the student’s experience level, injury history, flexibility and strength.
It is important to start with basic poses and build up to more challenging poses. This allows students to develop a strong foundation and prevents them from getting injured. It is also important to take into account the student’s goals. If the student is looking to improve their flexibility, then you would sequence poses that would stretch the body. If the student is looking to build strength, then you would sequence poses that would challenge the body.
There is no one perfect way to sequence yoga poses. Every teacher has their own unique approach. However, there are a few basic principles that all teachers should follow.
Always start with a warm-up. This prepares the body for the work that is to come.
Sequence basic poses before more challenging poses.
End the sequence with a cool-down. This helps the body transition back to a resting state.
Consider the student’s goals and experience level when sequencing poses.
The following sequence is a basic introduction to the art of sequencing yoga poses.
Sun Salutations
Puppy Dog
Downward-Facing Dog
Warrior I
Mountain Pose
Tree Pose
Camel Pose
Bridge Pose
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.
