Classical Yoga Sequence
Classical Yoga Sequence is a system of yoga that is based on the teachings of the sage Patanjali. This sequence of poses is designed to increase strength, flexibility and balance, while also promoting relaxation and inner peace.
The sequence is divided into three sections: the first section focuses on warming up the body, the second section consists of the main poses, and the third section is for cooling down and relaxing the body.
The following is a basic Classical Yoga Sequence:
1. Sun Salutations
2. Standing Poses
3. Backbends
4. Forward Bends
5. Twists
6. Inversions
7. Relaxation
Sun Salutations
Sun Salutations are a series of poses that warm up the body and get the blood flowing. They are a great way to start any yoga practice.
The basic Sun Salutation sequence is:
1. Inhale and reach up to the sky with your fingertips
2. Exhale and fold forward, hinging at the hips
3. Inhale and lift your torso up
4. Exhale and step or jump back to plank pose
5. Inhale and lower your chest to the floor
6. Exhale and tuck your toes under and lift your hips up to Cobra pose
7. Inhale and lower your hips back to the floor
8. Exhale and step or jump back to plank pose
9. Inhale and lower your chest to the floor
10. Exhale and come into Child’s pose
Standing Poses
Standing poses are a great way to build strength and flexibility. They also help to improve balance and posture.
The basic standing pose sequence is:
1. Mountain pose
2. Half Moon pose
3. Triangle pose
4. Warrior I pose
5. Warrior II pose
6. Reverse Warrior pose
7. Extended Triangle pose
8. Half Camel pose
9. Standing Forward Fold
Backbends
Backbends are a great way to open up the spine and increase flexibility. They also promote feelings of joy and happiness.
The basic backbend sequence is:
1. Camel pose
2. Wheel pose
3. Bow pose
4. Cobra pose
Forward Bends
Forward bends are a great way to stretch the hamstrings and the back of the body. They also help to calm the mind and promote relaxation.
The basic forward bend sequence is:
1. Seated Forward Fold
2. Half Camel pose
3. Standing Forward Fold
4. Pigeon pose
5. Fish pose
Twists
Twists are a great way to massage the internal organs and increase flexibility in the spine. They also help to improve digestion.
The basic twist sequence is:
1. Half Camel pose
2. Seated Twist
3. Camel pose
4. Fish pose
Inversions
Inversions are a great way to increase strength and flexibility. They also improve circulation and help to calm the mind.
The basic inversion sequence is:
1. Downward Dog pose
2. Plank pose
3. Crow pose
4. Half Moon pose
5. Handstand
6. Headstand
Relaxation
The final section of a Classical Yoga Sequence is for relaxation. This is a time to let go of all the stresses of the day and simply relax.
The basic relaxation sequence is:
1. Corpse pose
2. Legs up the wall pose
3. Child’s pose
Mysore Yoga Sequence Chart
The following Mysore Yoga Sequence Chart provides an overview of the most common poses practiced in Mysore style Ashtanga Yoga. The sequence is not meant to be followed rigidly, but offers a general guide to the order of poses.
1. Sun Salutation A (Surya Namaskar A)
2. Standing poses
3. Seated poses
4. Backbends
5. Inversions
6. Resting pose
1. Sun Salutation A (Surya Namaskar A)
The Sun Salutation A (Surya Namaskar A) is the primary sequence of poses in Ashtanga Yoga. It consists of a sequence of 12 poses that are typically practiced in the following order:
1. Pranamasana (Prayer pose)
2. Hasta Uttanasana (Extended hand to toe pose)
3. Ardha Uttanasana (Half extended hand to toe pose)
4. Uttanasana (Standing forward bend)
5. Chaturanga Dandasana (Four-limbed staff pose)
6. Urdhva Mukha Svanasana (Upward facing dog pose)
7. Adho Mukha Svanasana (Downward facing dog pose)
8. Ashtanga vinyasa (Breath-synchronized movement)
9. Hasta Padasana (Hand to foot pose)
10. Padangusthasana (Big toe pose)
11. Padmasana (Lotus pose)
12. Parivritta Padmasana (Revolved lotus pose)
2. Standing poses
The standing poses are a series of poses that are typically practiced in the following order:
1. Tadasana (Mountain pose)
2. Virabhadrasana I (Warrior I pose)
3. Virabhadrasana II (Warrior II pose)
4. Virabhadrasana III (Warrior III pose)
5. Utthita Trikonasana (Extended triangle pose)
6. Parivritta Trikonasana (Revolved triangle pose)
7. Prasarita Padottanasana (Wide-angle standing forward bend pose)
8. Uttanasana (Standing forward bend pose)
9. Samasthiti (Equal standing pose)
3. Seated poses
The seated poses are a series of poses that are typically practiced in the following order:
1. Sukhasana (Easy pose)
2. Ardha Matsyendrasana (Half spinal twist pose)
3. Paschimottanasana (Seated forward bend pose)
4. Janu Sirsasana (Head-of-the-knee pose)
5. Marichyasana III (Pose dedicated to the sage Marichi III)
6. Baddha Konasana (Bound angle pose)
7. Upavistha Konasana (Wide-angle seated forward bend pose)
8. Garudasana (Eagle pose)
9. Siddhasana (Perfect pose)
10. Padmasana (Lotus pose)
11. Sukhasana (Easy pose)
4. Backbends
The backbends are a series of poses that are typically practiced in the following order:
1. Ananda Balasana (Happy baby pose)
2. Supta Baddha Konasana (Reclining bound angle pose)
3. Urdhva Mukha Svanasana (Upward-facing dog pose)
4. Setu Bandha Sarvangasana (Bridge pose)
5. Ustrasana (Camel pose)
6. Kapotasana (Pigeon pose)
7. Purvottanasana (Upward plank pose)
8. Paschimottanasana (Seated forward bend pose)
9. Ardha Matsyendrasana (Half spinal twist pose)
10. Savasana (Corpse pose)
5. Inversions
The inversions are a series of poses that are typically practiced in the following order:
1. Sirsasana (Headstand)
2. Sarvangasana (Shoulderstand)
3. Halasana (Plow pose)
4. Karnapidasana (Ear-pressing pose)
5. Matsyendrasana (Spinal twist pose)
6. Ubhaya Padangusthasana (Both big toe pose)
7. Pincha Mayurasana (Peacock pose)
8. Sirsasana (Headstand)
9. Sarvangasana (Shoulderstand)
10. Halasana (Plow pose)
11. Karnapidasana (Ear-pressing pose)
12. Matsyendrasana (Spinal twist pose)
13. Ubhaya Padangusthasana (Both big toe pose)
14. Pincha Mayurasana (Peacock pose)
6. Resting pose
The resting pose is a pose that is typically practiced in the following order:
1. Savasana (Corpse pose)
Yin Yoga Flow Sequence
The yin yoga sequence is a great way to stretch and open up the body. The poses are held for a longer period of time, which allows the muscles to relax and the connective tissue to lengthen. This sequence is perfect for anyone who is looking to improve flexibility and range of motion.
The yin yoga sequence begins with a few simple poses to warm up the body. Next, you will move into the main sequence of poses. The final pose is a resting pose, which allows the body to relax and absorb the benefits of the sequence.
Warm-Up Poses
1. Cat-Cow Pose
Start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. Do this 10 times.
2. Downward-Facing Dog Pose
From all fours, tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the floor. Hold for five breaths.
Main Sequence
1. Triangle Pose
Start in a standing position, with your feet three to four feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to the sides, parallel to the floor. Bend your right knee and reach down toward your right ankle. Hold for five breaths, then switch sides.
2. Half Moon Pose
Start in a standing position, with your feet three to four feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to the sides, parallel to the floor. Shift your weight onto your left leg and lift your right leg off the floor. Hold for five breaths, then switch sides.
3. Seated Forward Bend
Sit on the floor with your legs straight out in front of you. Flex your feet and reach for your toes. Hold for five breaths.
4. Child’s Pose
Start on all fours, then sit back on your heels and extend your arms forward. Hold for five breaths.
5. Supine Hand-To-Big-Toe Pose
Lie on your back and extend your right leg up to the ceiling. Bend your right knee and reach for your right big toe with your right hand. Hold for five breaths, then switch sides.
Resting Pose
1. Corpse Pose
Lie on your back and relax your arms and legs. Close your eyes and breathe deeply for five minutes.
Iyengar Yoga Menstrual Sequence
The menstrual cycle is an important process that helps to regulate the reproductive system. For many women, menstruation can be a time of discomfort and even pain. Yoga can be a helpful tool for managing menstrual discomfort. The following sequence is designed to help support and regulate the menstrual cycle.
1. Child’s pose (balasana)
This pose is a restful and calming pose that can help to soothe the mind and body. It can also help to relieve menstrual cramps.
2. Camel pose (ustrasana)
This pose stretches the entire front of the body, including the abdominal muscles. It can help to relieve menstrual cramps and improve circulation.
3. Downward facing dog (adho mukha svanasana)
This pose strengthens the entire body and can help to relieve tension in the neck and shoulders. It can also help to improve circulation.
4. Cat-cow pose (marjaryasana- Bitilasana)
This pose helps to warm up the spine and stretch the back. It can help to relieve menstrual cramps and improve flexibility.
5. Triangle pose (trikonasana)
This pose stretches the sides of the body and can help to relieve tension in the hips and lower back. It can also help to improve circulation.
6. Warrior III (virabhadrasana III)
This pose strengthens the legs and glutes. It can help to relieve menstrual cramps and improve circulation.
7. Seated forward bend (paschimottanasana)
This pose stretches the hamstrings and the entire back of the body. It can help to relieve menstrual cramps and improve circulation.
8. Corpse pose (savasana)
This pose is a resting pose that allows the body to relax and rejuvenate. It can help to relieve menstrual cramps and tension in the body.
1 Hour Yin Yoga Sequence Pdf
The benefits of a Yin Yoga sequence are vast and far-reaching. A Yin Yoga practice can help improve flexibility, joint mobility, and circulation. It can also help to improve the functioning of the immune system, and calm the mind and emotions. The following Yin Yoga sequence is designed to open the hips and improve flexibility in the lower back.
1. Begin by lying on your back on the floor. Bring your knees into your chest and clasp your hands around your shins.
2. Keeping your back pressed firmly to the floor, slowly extend your legs out to the side. Hold for 2-3 breaths.
3. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
4. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
5. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
6. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
7. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
8. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
9. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
10. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
11. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
12. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
13. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
14. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
15. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
16. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
17. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
18. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
19. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
20. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
21. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
22. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
23. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
24. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
25. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
26. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
27. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
28. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
29. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
30. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
31. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
32. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
33. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
34. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
35. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
36. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
37. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
38. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
39. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
40. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
41. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
42. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
43. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
44. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
45. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
46. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
47. Bring your legs back into your chest and then extend them out to the other side. Hold for 2-3 breaths.
48. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
49. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
50. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
51. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
52. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
53. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
54. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
55. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
56. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
57. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
58. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
59. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
60. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
61. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
62. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
63. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
64. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
65. Bring your legs back into your chest and then extend them straight out in front of you. Hold for 2-3 breaths.
66. Bring your legs back into your chest and then extend them out to the side. Hold for 2-3 breaths.
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.
