Dharma Yoga Sequence Chart
This yoga sequence chart provides an outline of a basic Dharmayoga practice. It can be followed by beginners and experienced practitioners alike. The sequence begins with a few simple poses to warm up the body, then moves on to more challenging poses. The sequence finishes with a few calming poses to relax the mind and body.
Warm-Up Poses
1. Mountain Pose
2. Downward Dog
3. Child’s Pose
4. Cat-Cow Pose
Main Poses
5. Warrior I
6. Warrior II
7. Triangle Pose
8. Half Moon Pose
9. Extended Triangle Pose
10. Chair Pose
11. Camel Pose
12. Bridge Pose
13. Fish Pose
Final Poses
14. Corpse Pose
15. Savasana
16. Child’s Pose
17. Happy Baby Pose
Beginning Hatha Yoga Sequence
The following sequence is designed to introduce you to the basics of Hatha Yoga. Hatha Yoga is a gentle form of yoga that is suitable for all levels of experience. The sequence is also adaptable to your own personal needs and preferences.
The first pose in the sequence is Mountain Pose (Tadasana). Mountain Pose is a basic standing pose that helps to ground and center you. It also helps to improve your balance and alignment.
The next pose is Downward-Facing Dog (Adho Mukha Svanasana). Downward-Facing Dog is a popular pose that stretches the entire body. It also helps to increase flexibility and strength.
The third pose in the sequence is Child’s Pose (Balasana). Child’s Pose is a resting pose that helps to soothe the mind and body. It also helps to stretch the hips, thighs, and ankles.
The fourth pose in the sequence is Cat-Cow Pose (Marjaryasana-Bitilasana). Cat-Cow Pose is a gentle spinal flexion and extension pose. It helps to warm up the body and increase flexibility.
The fifth pose in the sequence is Upward-Facing Dog (Urdhva Mukha Svanasana). Upward-Facing Dog is a popular backbend that helps to open the chest and shoulders. It also strengthens the arms and legs.
The sixth pose in the sequence is Downward-Facing Dog variation (Adho Mukha Svanasana variation). Downward-Facing Dog variation is a variation of the Downward-Facing Dog pose. It helps to increase the intensity of the pose.
The seventh pose in the sequence is Camel Pose (Ustrasana). Camel Pose is a backbend that helps to open the chest and hips. It also strengthens the back and abdominal muscles.
The eighth pose in the sequence is Bridge Pose (Setu Bandha Sarvangasana). Bridge Pose is a popular backbend that helps to open the chest and hips. It also strengthens the back and abdominal muscles.
The ninth pose in the sequence is Corpse Pose (Savasana). Corpse Pose is a resting pose that helps to soothe the mind and body. It is a great pose to end your yoga practice.
30 Minute Chair Yoga Sequence
for Office Workers
When you’re sitting at a desk all day, your body can start to feel stiff and cramped. Luckily, chair yoga can help to ease those aches and pains. This 30 minute sequence is designed to help you feel more relaxed and limber, no matter how long your work day is.
1. Start by sitting up tall in your chair, with your feet flat on the ground. Inhale, and reach your arms up overhead. Exhale, and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
2. Next, reach your right arm up overhead, and bend your left elbow, placing your hand on your left thigh. Inhale, and lengthen your spine. Exhale, and twist to the right, looking over your right shoulder. Hold for a few breaths, and then switch sides.
3. Sitting up tall, clasp your hands behind your back, and inhale. Exhale, and lean back slightly, arching your back. Hold for a few breaths, and then release.
4. Reach your arms out to the sides, and slowly rotate your torso to the right. Hold for a few breaths, and then rotate to the left.
5. Extend your right arm up overhead, and reach your left arm down by your side. Inhale, and lengthen your spine. Exhale, and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
6. Finally, sit up tall in your chair, and take a few deep breaths. Enjoy feeling relaxed and limber after this chair yoga sequence!
Classic Yin Yoga Sequence
The Yin Yoga sequence is designed to open the hips and pelvis, and to stretch the connective tissues around the joints. The poses are held for 3-5 minutes, which allows time for the connective tissues to lengthen and release. This sequence is perfect for beginners, or for anyone who wants to take it slow and easy.
1. Start in a seated position with your legs crossed.
2. Reach your left arm up to the sky, and turn your torso to the right.
3. Reach your right arm across your body and clasp your left hand.
4. Gently twist from the waist, and look over your left shoulder.
5. Hold for 3-5 minutes, then switch sides.
6. Sit up tall, and reach your arms overhead.
7. Bend your knees, and bring your feet to the floor.
8. Reach your right arm up to the sky, and turn your torso to the right.
9. Reach your left arm across your body and clasp your right hand.
10. Gently twist from the waist, and look over your right shoulder.
11. Hold for 3-5 minutes, then switch sides.
12. Sit up tall, and reach your arms overhead.
13. Bend your knees, and bring your feet to the floor.
14. Reach your left arm up to the sky, and turn your torso to the left.
15. Reach your right arm across your body and clasp your left hand.
16. Gently twist from the waist, and look over your left shoulder.
17. Hold for 3-5 minutes.
Flowing Yoga Sequence Kayla Nielsen
There is no one-size-fits-all answer to the question of what the best yoga sequence is. However, there are a few guidelines that can help you create a sequence that is both effective and enjoyable.
When sequencing, it is important to take into account the level of experience of your students, as well as their specific needs. For beginners, it is best to start with basic poses and work your way up to more challenging ones. For more experienced students, you can create a sequence that includes a variety of poses and challenges them to go deeper into each one.
You should also keep in mind the goals of your class. If you are teaching a beginner class, your sequence should focus on basic poses and alignment. If you are teaching an intermediate or advanced class, you can include more challenging poses and sequences.
In addition, it is important to consider the time of day and the weather conditions when creating your sequence. For example, you might want to include more grounding poses on a cold day, or more energizing poses on a hot day.
The following sequence is designed for a beginner class. It includes basic poses that are easy to learn and alignment-focused.
1. Mountain Pose
2. Downward-Facing Dog
3. Child’s Pose
4. Cat-Cow Pose
5. Warrior I
6. Triangle Pose
7. Extended Triangle Pose
8. Half Moon Pose
9. Chair Pose
10. Seated Forward Bend
11. Happy Baby 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.
