Couples Yoga Sequences
There are many reasons to do couples yoga. Perhaps you and your partner are looking to improve your physical fitness, increase your flexibility, or deepen your connection with one another. Whatever your reasons, couples yoga can be a fun, rewarding, and intimate experience.
There are many different types of couples yoga sequences that you can try, depending on your needs and abilities. Here are a few basic sequences to get you started:
1. The Yin Yang Sequence
This sequence is designed to balance and harmonize the body and mind. It begins with some gentle, calming poses to promote relaxation and then progresses into more active poses that challenge the body and mind.
2. The Balancing Sequence
This sequence is perfect for improving balance and coordination. It starts with some basic balancing poses and then progresses into more challenging poses.
3. The Strength and Flexibility Sequence
This sequence is designed to increase strength and flexibility. It starts with some basic stretching poses and then progresses into more challenging poses.
4. The Energy-Boosting Sequence
This sequence is designed to boost energy and vitality. It starts with some basic poses to get the body moving and then progresses into more challenging poses.
5. The Relaxing Sequence
This sequence is designed to promote relaxation and stress relief. It starts with some basic relaxation poses and then progresses into more calming poses.
No matter what sequence you choose, make sure to take your time and enjoy the experience. Yoga is all about connection, so take the time to connect with your partner and enjoy the journey.
Yoga Sequences For Seniors
The benefits of yoga for seniors are vast and varied. Yoga helps improve balance, flexibility and strength, all of which are important for aging gracefully. Additionally, yoga can improve moods, sleep quality and help manage chronic conditions.
There are many different yoga sequences that can be tailored specifically for seniors. A basic sequence could include gentle sun salutations, seated and standing poses, and a relaxation pose.
Sun salutations are a great way to warm up the body, and can be performed slowly and gently. Seated poses can help improve flexibility and balance, while standing poses can help improve strength. A relaxation pose at the end of the sequence can help calm the mind and body.
There are many different yoga sequences that can be tailored specifically for seniors. A basic sequence could include gentle sun salutations, seated and standing poses, and a relaxation pose.
Sun salutations are a great way to warm up the body, and can be performed slowly and gently. Seated poses can help improve flexibility and balance, while standing poses can help improve strength. A relaxation pose at the end of the sequence can help calm the mind and body.
Core Yoga Class Sequence
The sun salutation is the foundation of any vinyasa flow class. This sequence of poses is a great way to start your day or to warm up your body before a more strenuous yoga practice.
The sun salutation sequence is a series of 12 poses that are performed in a fluid motion. The sequence begins with the Mountain pose (Tadasana) and ends with the Savasana pose.
The following is a description of each of the 12 poses in the sun salutation sequence:
Mountain Pose (Tadasana) – This is the starting position for the sun salutation sequence. Stand with your feet together and your arms at your sides.
Extended Triangle Pose (Utthita Trikonasana) – From the Mountain pose, step your right foot out to the side and extend your left arm straight up into the air. Keep your right hip pointed toward the front of the room and your right hand on your right ankle.
Warrior I Pose (Virabhadrasana I) – From the Extended Triangle pose, turn your left foot in so that your left toes are pointing toward the front of the room. Extend your arms out to the sides and then bend your left knee so that your thigh is parallel to the floor.
Warrior II Pose (Virabhadrasana II) – From the Warrior I pose, turn your left foot so that your left toes are pointing to the side. Extend your arms out to the sides and then bend your left knee so that your thigh is parallel to the floor.
Reverse Warrior Pose (Viparita Virabhadrasana) – From the Warrior II pose, rotate your torso so that your right hand is on the floor behind you and your left hand is in the air. Keep your left hip pointed toward the front of the room and your left leg extended.
Extended Side Angle Pose (Utthita Parsvakonasana) – From the Reverse Warrior pose, extend your right arm straight up into the air and turn your left foot so that your left toes are pointing to the side. Bend your left knee so that your thigh is parallel to the floor.
Downward Facing Dog Pose (Adho Mukha Svanasana) – From the Extended Side Angle pose, place your palms on the floor and extend your legs behind you so that your body forms an upside-down V shape.
Upward Facing Dog Pose (Urdhva Mukha Svanasana) – From the Downward Facing Dog pose, lift your torso and hips up so that your body forms an upside-down V shape.
Camel Pose (Ustrasana) – From the Upward Facing Dog pose, place your hands on your hips and slowly lean back until your thighs are parallel to the floor.
Scale Pose (Salabhasana) – From the Camel pose, place your hands on the floor and slowly extend your legs forward until your body forms an upside-down V shape.
Chair Pose (Utkatasana) – From the Scale Pose, bend your knees and sit back as if you are sitting in a chair.
Extended Triangle Pose (Utthita Trikonasana) – From the Chair Pose, step your right foot out to the side and extend your left arm straight up into the air. Keep your right hip pointed toward the front of the room and your right hand on your right ankle.
Warrior I Pose (Virabhadrasana I) – From the Extended Triangle pose, turn your left foot in so that your left toes are pointing toward the front of the room. Extend your arms out to the sides and then bend your left knee so that your thigh is parallel to the floor.
Warrior II Pose (Virabhadrasana II) – From the Warrior I pose, turn your left foot so that your left toes are pointing to the side. Extend your arms out to the sides and then bend your left knee so that your thigh is parallel to the floor.
Reverse Warrior Pose (Viparita Virabhadrasana) – From the Warrior II pose, rotate your torso so that your right hand is on the floor behind you and your left hand is in the air. Keep your left hip pointed toward the front of the room and your left leg extended.
Extended Side Angle Pose (Utthita Parsvakonasana) – From the Reverse Warrior pose, extend your right arm straight up into the air and turn your left foot so that your left toes are pointing to the side. Bend your left knee so that your thigh is parallel to the floor.
Savasana (Corpse Pose) – From the Extended Side Angle pose, lie down on your back with your feet together and your arms at your sides. Close your eyes and relax your body.
Sun Power Yoga Sequence
Hello and welcome to Sun Power Yoga! This sequence is designed to give you a good all over workout, while also opening up your body and mind. We will start with a few warm up poses, then move in to the main sequence.
Warm Up Poses:
1. Mountain Pose: Stand tall with your feet together, arms by your sides.
2. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
3. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
4. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
Sun Power Yoga Sequence:
1. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
2. Triangle Pose: From mountain pose, step or jump your feet to the left and place your left hand on your left ankle. Reach your right arm up towards the sky.
3. Half Moon Pose: From triangle pose, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
4. Warrior I: From mountain pose, step or jump your feet to the right and place your right ankle in front of your left ankle. Reach your arms up towards the sky.
5. Reverse Warrior: From warrior I, reach your arms back towards your hips.
6. Triangle Pose: From warrior I, step or jump your feet to the left and place your left hand on your left ankle. Reach your right arm up towards the sky.
7. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
8. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
9. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
10. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
11. Warrior II: From mountain pose, step or jump your feet to the left and place your left ankle in front of your right ankle. Reach your arms out towards the sky.
12. Extended Triangle Pose: From warrior II, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
13. Half Moon Pose: From warrior II, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
14. Triangle Pose: From warrior II, step or jump your feet to the left and place your left hand on your left ankle. Reach your right arm up towards the sky.
15. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
16. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
17. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
18. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
19. Warrior III: From downward facing dog, jump or step your feet forward to come in to a lunge. Reach your arms up towards the sky.
20. Reverse Warrior: From warrior III, reach your arms back towards your hips.
21. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
22. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
23. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
24. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
25. Warrior I: From mountain pose, step or jump your feet to the right and place your right ankle in front of your left ankle. Reach your arms up towards the sky.
26. Triangle Pose: From warrior I, step or jump your feet to the left and place your left hand on your left ankle. Reach your right arm up towards the sky.
27. Half Moon Pose: From warrior I, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
28. Warrior II: From mountain pose, step or jump your feet to the left and place your left ankle in front of your right ankle. Reach your arms out towards the sky.
29. Extended Triangle Pose: From warrior II, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
30. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
31. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
32. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
33. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
34. Warrior III: From downward facing dog, jump or step your feet forward to come in to a lunge. Reach your arms up towards the sky.
35. Reverse Warrior: From warrior III, reach your arms back towards your hips.
36. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
37. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
38. Child’s Pose: From downward facing dog, lower your knees to the floor and stretch your arms out in front of you.
39. Cat/Cow: From child’s pose, round your back up towards the ceiling, and then let your stomach drop towards the floor.
40. Warrior I: From mountain pose, step or jump your feet to the right and place your right ankle in front of your left ankle. Reach your arms up towards the sky.
41. Triangle Pose: From warrior I, step or jump your feet to the left and place your left hand on your left ankle. Reach your right arm up towards the sky.
42. Half Moon Pose: From warrior I, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
43. Warrior II: From mountain pose, step or jump your feet to the left and place your left ankle in front of your right ankle. Reach your arms out towards the sky.
44. Extended Triangle Pose: From warrior II, reach your right arm up towards the sky, and then reach your left arm down towards the floor.
45. Half Sun Salutation: From mountain pose, step or jump your feet forward to come in to a lunge. Reach your arms up towards the sky, and then step or jump your feet back to come in to mountain pose.
46. Downward Facing Dog: From mountain pose, bend down and place your hands on the floor in front of you. Push your hips up in the air and stretch your heels towards the floor.
47. Child’s
Iyengar Yoga Menstruation Sequence
The following yoga sequence is designed specifically for women who are menstruating. The poses help to open the hips and pelvis, and to stimulate the reproductive organs. The sequence can be practiced every day, or every other day, during your menstrual cycle.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, with your feet together and your arms at your sides.
2. Standing Forward Bend (Uttanasana)
From Mountain Pose, bend forward at the waist, and reach for your toes. Keep your spine straight, and let your head hang down.
3. Triangle Pose (Trikonasana)
From Standing Forward Bend, step your left foot out to the side, and turn your torso to the left. Reach your left arm toward the sky, and extend your right arm toward the ground.
4. Half Camel Pose ( Ardha Ustrasana)
From Triangle Pose, reach your right hand back to grab your right heel. Keep your spine straight, and press your hips forward.
5. Low Lunge (Anjaneyasana)
From Half Camel Pose, step your right foot forward between your hands, and raise your torso upright.
6. Child’s Pose (Balasana)
From Low Lunge, lower your torso to the ground, and extend your arms forward.
7. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, come to all fours, and inhale as you arch your back up and look up at the sky. Exhale as you round your back and tuck your chin to your chest.
8. Extended Triangle Pose (Utthita Trikonasana)
From Cat-Cow Pose, come back to Triangle Pose.
9. Extended Triangle Pose (Utthita Trikonasana)
From Triangle Pose, step your right foot back, and extend your arms out to the sides.
10. Warrior I Pose (Virabhadrasana I)
From Extended Triangle Pose, turn your torso to the right, and step your right foot forward. Bend your right knee, and reach your right arm toward the sky.
11. Warrior II Pose (Virabhadrasana II)
From Warrior I Pose, turn your torso to the left, and extend your left arm toward the sky.
12. Reverse Warrior Pose (Viparita Virabhadrasana)
From Warrior II Pose, step your left foot back, and lower your torso to the ground. Reach your arms out to the sides.
13. Triangle Pose (Trikonasana)
From Reverse Warrior Pose, come back to Triangle Pose.
14. Standing Forward Bend (Uttanasana)
From Triangle Pose, bend forward at the waist, and reach for your toes. Keep your spine straight, and let your head hang down.
15. Mountain Pose (Tadasana)
Finish in Mountain Pose, with your feet together and your arms at your sides.
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.
