Earth Salutation Yoga Sequence
The Earth Salutation Yoga Sequence is a great way to start your day, connect with the earth, and open your body. The sequence is simple, but it can be challenging if you do it all the way through.
The sequence begins with a simple Downward-Facing Dog. From Downward-Facing Dog, you’ll flow into a Half Camel. From Half Camel, you’ll flow into a Half Moon. From Half Moon, you’ll flow into a Low Lunge. From Low Lunge, you’ll flow into a Triangle Pose. From Triangle Pose, you’ll flow into a Warrior III. From Warrior III, you’ll flow into a Half Camel. From Half Camel, you’ll flow into a Downward-Facing Dog. Repeat the sequence as many times as you’d like.
The Earth Salutation Yoga Sequence is a great way to start your day, connect with the earth, and open your body. The sequence is simple, but it can be challenging if you do it all the way through.
The sequence begins with a simple Downward-Facing Dog. From Downward-Facing Dog, you’ll flow into a Half Camel. From Half Camel, you’ll flow into a Half Moon. From Half Moon, you’ll flow into a Low Lunge. From Low Lunge, you’ll flow into a Triangle Pose. From Triangle Pose, you’ll flow into a Warrior III. From Warrior III, you’ll flow into a Half Camel. From Half Camel, you’ll flow into a Downward-Facing Dog. Repeat the sequence as many times as you’d like.
Advanced Yoga Sequences
for Beginners
If you are new to yoga, you may be wondering where to start. There are many different yoga sequences out there, and it can be tough to know which one is right for you. In this article, we will explore some advanced yoga sequences for beginners.
The first sequence is called the sun salutation. This sequence is designed to warm up your body and prepare you for your practice. It is a great sequence to do at the beginning of your practice, or any time you need a little energy.
The second sequence is called the warrior sequence. This sequence is designed to build strength and flexibility. It is a great sequence to do if you are looking to improve your practice.
The third sequence is called the hip opener sequence. This sequence is designed to open up your hips and improve your flexibility. It is a great sequence to do if you are feeling stiff or tight.
The fourth sequence is called the balance sequence. This sequence is designed to improve your balance and flexibility. It is a great sequence to do if you are looking to improve your practice.
The fifth sequence is called the relaxation sequence. This sequence is designed to relax your body and mind. It is a great sequence to do at the end of your practice, or any time you need a break.
These are five great sequences to get started with. As you continue your practice, you may find other sequences that work better for you. Remember, the most important thing is to listen to your body and do what feels best for you.
Restorative Yoga Sequence 1 Hour
This sequence can be done in one hour, or spread out over several days.
1. Seated Forward Bend (Paschimottanasana)
Start in a seated position with your legs stretched out in front of you. If you can, grab your toes. If you can’t reach your toes, grab your shins or ankles. Sit up tall and hinge forward from your hips, keeping your spine long. Allow your head to hang down, and breathe deeply. Hold for 5-10 breaths.
2. Seated Twist (Parsvottanasana)
From Paschimottanasana, twist to the right and place your right hand on the floor behind you. Reach your left arm up and over your head. Look over your left shoulder and hold for 5-10 breaths. Switch sides.
3. Cat-Cow (Marjaryasana-Bitilasana)
Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Inhale, and arch your back like a cat. Exhale, and drop your bellybutton to the floor as you round your spine like a cow. Continue moving back and forth between cat and cow for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana)
From all fours, push your hips up and back to come into Downward-Facing Dog. Keep your hands and feet hip-width apart, and press your heels into the ground. Hold for 5-10 breaths.
5. Plank (Phalakasana)
From Downward-Facing Dog, tuck your toes and lift your hips up to come into a Plank position. Keep your spine long, and hold for 5-10 breaths.
6. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Plank, press your hips up and back to come into an Upward-Facing Dog pose. Keep your hands and feet hip-width apart, and press your heels into the ground. Hold for 5-10 breaths.
7. Child’s Pose (Balasana)
From Upward-Facing Dog, release your hips back to the floor and come into Child’s Pose. Stretch your arms out in front of you, and let your head fall to the floor. Hold for 5-10 breaths.
8. Camel (Ustrasana)
Start in a kneeling position. Place your hands on your lower back, and press your hips forward. Arch your back and look up at the sky. Hold for 5-10 breaths.
9. Chair (Utkatasana)
Start in a standing position with your feet hip-width apart. Bend your knees and sink into a squat, keeping your spine long. Reach your arms overhead, and hold for 5-10 breaths.
10. Triangle (Trikonasana)
Start in a standing position with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand to your right ankle and your left hand to your left hip. Bend from your hips, keeping your spine long, and look over your right shoulder. Hold for 5-10 breaths. Switch sides.
11. Warrior I (Virabhadrasana I)
Start in a standing position with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand to your right ankle and your left hand to your left hip. Bend from your hips, keeping your spine long, and look over your right shoulder. Hold for 5-10 breaths. Switch sides.
12. Warrior II (Virabhadrasana II)
Start in a standing position with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand to your right ankle and your left hand to your left hip. Bend from your hips, keeping your spine long, and look over your right shoulder. Hold for 5-10 breaths. Switch sides.
13. Extended Triangle (Utthita Trikonasana)
Start in a standing position with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand to your right ankle and your left hand to your left hip. Bend from your hips, keeping your spine long, and look over your right shoulder. Hold for 5-10 breaths. Switch sides.
14. Half Camel (Ardha Ustrasana)
Start in a kneeling position. Place your hands on your lower back, and press your hips forward. Arch your back and look up at the sky. Hold for 5-10 breaths.
15. Half Wheel (Ardha Chakrasana)
Start in a kneeling position. Place your hands on the floor in front of you, and press your hips up and back to come into a Half Wheel pose. Keep your hands and feet hip-width apart, and press your heels into the ground. Hold for 5-10 breaths.
Printable Intermediate Yoga Sequence
This sequence is designed for people who have a basic understanding of yoga and can comfortably hold a seated pose for a few minutes.
1. Seated Forward Bend (Paschimottanasana)
Start in a seated position with your legs stretched out in front of you. Lean forward, hinging at your hips, and clasp your hands together. Allow your head and neck to hang down, and hold for five deep breaths.
2. Camel (Ustrasana)
Kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward. Drop your head back, and hold for five deep breaths.
3. Half Camel (Ardha Ustrasana)
From Camel pose, slowly lower yourself down to your knees. Place your hands on your lower back, and press your hips forward. Drop your head back, and hold for five deep breaths.
4. Cat-Cow (Marjaryasana-Bitilasana)
Start on all fours, with your hands directly below your shoulders and your knees hip-width apart. As you inhale, arch your back and look up, and as you exhale, round your back and tuck your chin. Continue moving between Cat and Cow for five breaths.
5. Downward Dog (Adho Mukha Svanasana)
From all fours, press your hips up and back, and lift your torso and head up. Keep your hands shoulder-width apart, and hold for five deep breaths.
6. Upward Dog (Urdhva Mukha Svanasana)
From Downward Dog, press your hips up and back, and lift your torso and head up. Keep your hands shoulder-width apart, and hold for five deep breaths.
7. Child’s Pose (Balasana)
Start in a kneeling position. Bring your torso down to the floor, and extend your arms out in front of you. Rest your forehead on the floor, and hold for five deep breaths.
8. Seated Forward Bend (Paschimottanasana)
From Child’s Pose, slowly rise up and back to a seated position. Stretch your legs out in front of you, and hold for five deep breaths.
Easy Standing Yoga Sequence
for Morning
If you are looking for a quick and easy yoga sequence to do in the morning, this one is for you! This sequence is designed to wake you up and get your body moving.
Start by standing in Mountain pose. Reach up through the top of your head and lengthen your spine. Imagine a string pulling your head up towards the sky.
Next, reach your arms out to the sides and open your chest. Rotate your shoulders back and down.
Then, take a deep breath in and reach your arms overhead. As you exhale, fold forward, keeping your spine long.
Next, step your left foot back into a Lunge position. Keep your spine long and your chest open.
Inhale and reach your arms overhead. As you exhale, fold forward into a Forward Fold.
Stay in this position for a few breaths, then switch legs and repeat.
When you are finished, stand in Mountain pose and take a few deep breaths. Enjoy the feeling of energy and alertness that this sequence provides!
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.
