Dharma Yoga Wheel Sequence Chart
The Dharma Yoga Wheel Sequence Chart is a sequence of poses that can be used with the Dharma Yoga Wheel. The sequence is designed to open the hips, chest and spine.
The sequence begins with a few basic poses to warm up the body. Then the sequence moves on to more intermediate and advanced poses.
The Dharma Yoga Wheel Sequence Chart is a great way to learn new poses and to practice sequencing. It can also be used as a reference for creating your own yoga sequence.
Flow Yoga Sequence
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This flow yoga sequence is designed to increase flexibility and range of motion in the spine, while also warming up the body for a more vigorous practice. It can be done as a standalone sequence, or as part of a longer practice.
1. Start in Downward-Facing Dog. Inhale as you reach your right hand up to the sky, and exhale as you fold forward into a Forward Fold.
2. Inhale as you reach your left hand up to the sky, and exhale as you fold forward into a Forward Fold.
3. Inhale as you come back to Downward-Facing Dog.
4. Exhale as you step your right foot forward into a Runner’s Lunge.
5. Inhale as you come back to Downward-Facing Dog.
6. Exhale as you step your left foot forward into a Runner’s Lunge.
7. Hold for a few breaths, then come back to Downward-Facing Dog.
8. Inhale as you reach your right hand up to the sky, and exhale as you fold forward into a Forward Fold.
9. Inhale as you reach your left hand up to the sky, and exhale as you fold forward into a Forward Fold.
10. Hold for a few breaths, then come back to Downward-Facing Dog.
11. Inhale as you reach your right hand up to the sky, and exhale as you fold forward into a Forward Fold.
12. Inhale as you reach your left hand up to the sky, and exhale as you fold forward into a Forward Fold.
13. Hold for a few breaths, then come into a Standing Forward Bend.
14. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
15. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
16. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
17. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
18. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
19. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
20. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
21. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
22. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
23. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
24. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
25. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
26. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
27. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
28. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
29. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
30. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
31. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
32. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
33. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
34. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
35. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
36. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
37. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
38. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
39. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
40. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
41. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
42. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
43. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
44. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
45. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
46. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
47. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
48. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
49. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
50. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
51. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
52. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
53. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
54. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
55. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
56. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
57. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
58. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
59. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
60. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
61. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
62. Inhale as you come up to a standing position, and exhale as you reach your arms out to the side and rotate to the right.
63. Inhale as you come back to center, and exhale as you reach your arms out to the side and rotate to the left.
64. Inhale as you come back to center, and exhale as you reach your arms overhead and clasp your hands together.
65. Hold for a few breaths, then release your hands and come into a Standing Forward Bend.
Core Yoga Flow Sequence
The following sequence is a great way to start your day, or to wind down in the evening. It is a basic flow that will get your body moving and your heart rate up. You can modify it to fit your own needs and abilities.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps you to find your balance and center. It is a great pose to do before any other pose, as it helps to ground you.
2. Downward Dog (Adho Mukha Svanasana)
Downward dog is a great pose to open up your back and hamstrings. It also helps to stretch your calves.
3. Plank Pose (Phalakasana)
Plank pose is a great way to strengthen your core muscles. It is also a great way to increase your endurance.
4. Warrior I (Virabhadrasana I)
Warrior I is a great pose to strengthen your legs and open your hips.
5. Triangle Pose (Trikonasana)
Triangle pose is a great pose to stretch your sides and open your hips.
6. Camel Pose (Ustrasana)
Camel pose is a great pose to stretch your back and open your hips.
7. Child’s Pose (Balasana)
Child’s pose is a great way to relax your body and mind. It is also a great way to stretch your hips and back.
Yoga Sequence For Elephant Trunk Pose
Elephant Trunk pose is a challenging pose that can take some time to master. The pose is named for the way in which it resembles an elephant’s trunk.
The sequence below will help you to get into the pose and to stay there comfortably.
1. Start in Downward Dog.
2. Step your right foot forward between your hands, and sink down into a low lunge.
3. Place your left hand on the inside of your right ankle, and your right hand on your right hip.
4. Gently press your left ankle and hip into your hands, and lift your torso up and forward.
5. Look up at your right hand, and if you can, reach your right arm straight up toward the sky.
6. Hold for 5-10 breaths, and then switch sides.
Water Yoga Sequence
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The following water yoga sequence is designed to help open the hips and chest and improve flexibility.
1. Begin by standing in the water and moving into a wide stance with your feet parallel to each other.
2. Turn your toes out slightly and bend your knees until your thighs are parallel to the floor.
3. Reach your arms out to the sides and then overhead, palms facing each other.
4. Hold for a few breaths and then release your arms back to your sides.
5. Step your left foot out to the side and lower into a side lunge.
6. Reach your right arm overhead and your left arm out to the side.
7. Hold for a few breaths and then release.
8. Step your right foot out to the side and lower into a side lunge.
9. Reach your left arm overhead and your right arm out to the side.
10. Hold for a few breaths and then release.
11. Return to a standing position and repeat on the other side.
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