Easy Flow Yoga Sequence Youtube
Easy Flow Yoga Sequence
We all know that yoga is amazing for our bodies and minds, but sometimes it’s hard to know where to start or what poses to do. That’s why we’ve put together this easy flow yoga sequence that you can do at home, without any prior experience or training needed!
The sequence is beginner-friendly and will help to open up your body, increase your flexibility and improve your circulation. It’s also a great way to start your day or to wind down after a long day. So, if you’re looking for a simple yoga sequence to add to your routine, look no further!
Here’s the sequence:
1. Mountain pose (Tadasana)
2. Downward-facing dog (Adho Mukha Svanasana)
3. Half Camel pose (Ardha Camel Pose)
4. Child’s pose (Balasana)
5. Upward-facing dog pose (Urdhva Mukha Svanasana)
6. Downward-facing dog pose (Adho Mukha Svanasana)
7. Chair pose (Utkatasana)
8. Warrior I pose (Virabhadrasana I)
9. Warrior II pose (Virabhadrasana II)
10. Extended Triangle pose (Utthita Trikonasana)
11. Triangle pose (Trikonasana)
12. Half Moon pose (Ardha Chandrasana)
13. Standing Forward Bend ( Uttanasana)
14. Seated Forward Bend (Paschimottanasana)
15. Cobbler’s pose (Baddha Konasana)
16. Camel pose (Ustrasana)
17. Child’s pose (Balasana)
18. Corpse pose (Savasana)
Bikram Yoga Sequence Poses
The following sequence is a great way to start your day or to wind down in the evening. Remember to always listen to your body and don’t push yourself too hard. If you are a beginner, be sure to take it slow and easy.
1. Child’s Pose (Balasana) – This is a great pose to help you relax and calm your mind.
Start in a kneeling position. Bring your big toes together and sit back on your heels. Spread your knees hip-width apart and fold your torso forward, resting your forehead on the floor. Extend your arms out in front of you, parallel to the floor. Hold for 5-10 deep breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana) – This pose helps to lengthen and stretch your spine.
Start in Child’s Pose. Press into your hands and feet and lift your torso and hips up in to the air, forming an upside-down V-shape with your body. Keep your hands and feet hip-width apart and your spine lengthened. Hold for 5-10 deep breaths.
3. Cat-Cow Pose (Marjaryasana-Bitilasana) – This pose helps to warm up your spine and loosen your muscles.
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. As you inhale, drop your bellybutton to the floor and arch your spine up in to the air, looking up at the ceiling. As you exhale, tuck your chin to your chest and round your spine, looking at your navel. Continue moving back and forth between these two positions, breathing deeply.
4. Upward-Facing Dog (Urdhva Mukha Svanasana) – This pose helps to open your chest and improve your posture.
Start in Downward-Facing Dog. Exhale and lift your torso and hips up in to the air, extending your legs and arms. Keep your hands and feet hip-width apart and your spine lengthened. Hold for 5-10 deep breaths.
5. Triangle Pose (Trikonasana) – This pose helps to stretch your sides and improve your balance.
Start in a standing position with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to your sides, parallel to the floor. Bend your right knee and hinge forward at your waist, reaching your right hand down to the floor. Keep your left hand extended straight up in the air. Hold for 5-10 deep breaths, then switch sides.
6. Warrior I (Virabhadrasana I) – This pose helps to build strength and stamina.
Start in a standing position with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Bend your right knee and hinge forward at your waist, reaching your right hand down to the floor. Reach your left hand up to the sky, keeping your torso upright. Hold for 5-10 deep breaths, then switch sides.
7. Warrior II (Virabhadrasana II) – This pose helps to improve your balance and focus.
Start in a standing position with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Bend your right knee and hinge forward at your waist, reaching your right hand down to the floor. Reach your left hand up to the sky, keeping your torso upright. Hold for 5-10 deep breaths, then switch sides.
8. Extended Triangle Pose (Utthita Trikonasana) – This pose helps to improve your balance and flexibility.
Start in a standing position with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to your sides, parallel to the floor. Bend your right knee and hinge forward at your waist, reaching your right hand down to the floor. Reach your left hand up to the sky, keeping your torso upright. Hold for 5-10 deep breaths, then switch sides.
9. Half Camel Pose (Ardha Ustrasana) – This pose helps to open your chest and improve your posture.
Start in a standing position with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your arms up to the sky, parallel to the floor. Bend your right knee and hinge forward at your waist, reaching your right hand down to the floor. Reach your left hand up to the sky, keeping your torso upright. Hold for 5-10 deep breaths, then switch sides.
10. Corpse Pose (Savasana) – This pose helps to relax your mind and body.
Start in a lying position, with your legs and feet slightly apart and your arms at your sides, with your palms facing up. Close your eyes and take a few deep breaths, allowing yourself to relax. Hold for 5-10 minutes.
Forward Fold Sequence Yoga
Poses
Forward fold sequence yoga poses are a great way to start your practice. They are grounding and help to open up the body. This sequence is a great way to begin your practice or to use as a restorative sequence.
1. Mountain Pose
2. Downward Dog
3. Child’s Pose
4. Half Camel
5. Seated Forward Fold
6. Wide-Legged Forward Bend
7. Triangle Pose
8. Half Moon Pose
9. Standing Forward Bend
10. Seated Twist
Mountain Pose
Mountain pose is the foundation for all standing poses. It is a great way to start your practice and to ground yourself.
To do Mountain Pose:
1. Stand with your feet together and your big toes touching.
2. Spread your toes and press down into all 10 of your toes.
3. Engage your quadriceps and lift your kneecaps.
4. Draw your abdominals in and up.
5. Relax your shoulders and let them down.
6. Take a deep breath in and as you exhale, tuck your chin into your chest and fold forward.
Downward Dog
Downward Dog is a great way to open up your back and hamstrings.
To do Downward Dog:
1. Come to hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your fingers wide and press down into your hands.
3. Tuck your toes and lift your hips up and back.
4. Keep your heels pressed down and your head and shoulders relaxed.
5. Hold for 5-10 breaths.
Child’s Pose
Child’s Pose is a great way to rest and restore your body.
To do Child’s Pose:
1. Come to hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Bring your big toes together and sit back on your heels.
3. Reach your arms out in front of you and press down into your hands.
4. Relax your forehead on the floor and let your arms relax.
5. Hold for 5-10 breaths.
Half Camel
Half Camel is a great way to open up your chest and hips.
To do Half Camel:
1. Come to hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Reach your right arm up and back and grab your right ankle.
3. Keep your left hand on the floor and press down into it.
4. Press your hips forward and arch your back.
5. Hold for 5-10 breaths and then switch sides.
Seated Forward Fold
Seated Forward Fold is a great way to open up your hamstrings and spine.
To do Seated Forward Fold:
1. Sit on the floor with your legs straight out in front of you.
2. Fold forward and reach for your feet.
3. If you can’t reach your feet, reach for your ankles or shins.
4. Hold for 5-10 breaths.
Wide-Legged Forward Bend
Wide-Legged Forward Bend is a great way to open up your hips and hamstrings.
To do Wide-Legged Forward Bend:
1. Stand with your feet about 4 feet apart.
2. Turn your toes out and press down into your feet.
3. Bend forward and reach for your feet.
4. If you can’t reach your feet, reach for your ankles or shins.
5. Hold for 5-10 breaths.
Triangle Pose
Triangle Pose is a great way to open up your hips and chest.
To do Triangle Pose:
1. Stand with your feet about 4 feet apart.
2. Turn your right toes out and your left toes in and press down into your feet.
3. Reach your right arm up and reach your left arm down.
4. Keep your head and shoulders relaxed.
5. Hold for 5-10 breaths and then switch sides.
Half Moon Pose
Half Moon Pose is a great way to open up your hips and hamstrings.
To do Half Moon Pose:
1. Come to hands and knees with your wrists directly under your shoulders and your knees directly under your hips.
2. Reach your right arm up and back and grab your right ankle.
3. Keep your left hand on the floor and press down into it.
4. Press your hips forward and arch your back.
5. Hold for 5-10 breaths and then switch sides.
Standing Forward Bend
Standing Forward Bend is a great way to open up your hamstrings and spine.
To do Standing Forward Bend:
1. Stand with your feet together and your big toes touching.
2. Bend forward and reach for your feet.
3. If you can’t reach your feet, reach for your ankles or shins.
4. Hold for 5-10 breaths.
Seated Twist
Seated Twist is a great way to open up your spine and hips.
To do Seated Twist:
1. Sit on the floor with your legs straight out in front of you.
2. Cross your right ankle over your left knee.
3. Reach your right arm across your body and grab your left hand.
4. Twist to the right and look over your right shoulder.
5. Hold for 5-10 breaths and then switch sides.
Power Yoga Sequence For Weight Loss
1. Sun Salutations
Sun salutations are a great way to start your yoga practice and to warm up your body. They are also a great way to start your day, as they get your body moving and your energy flowing. Sun salutations are a great way to lose weight because they are a cardiovascular exercise.
2. Downward Dog
Downward dog is a great pose for weight loss because it is a backbend, and backbends are great for burning calories. Downward dog also stretches and strengthens the entire body.
3. Warrior I
Warrior I is a great pose for weight loss because it is a standing pose that strengthens the legs and the core. Warrior I also opens the hips and the chest, and it is a great pose for burning calories.
4. Chair Pose
Chair pose is a great pose for weight loss because it is a standing pose that strengthens the legs and the core. Chair pose also opens the hips and the chest, and it is a great pose for burning calories.
5. Triangle Pose
Triangle pose is a great pose for weight loss because it is a standing pose that strengthens the legs and the core. Triangle pose also opens the hips and the chest, and it is a great pose for burning calories.
6. Camel Pose
Camel pose is a great pose for weight loss because it is a backbend, and backbends are great for burning calories. Camel pose also stretches and strengthens the entire body.
7. Fish Pose
Fish pose is a great pose for weight loss because it is a backbend, and backbends are great for burning calories. Fish pose also stretches and strengthens the entire body.
8. Corpse Pose
Corpse pose is a great pose for weight loss because it is a resting pose that allows the body to relax and to detox. Corpse pose also allows the mind to relax and to de-stress, which is also great for weight loss.
Crane Yoga Pose Sequence
The Crane Yoga pose sequence is a great way to improve your balance, strength, and flexibility. The sequence consists of five poses that work together to improve your overall health and wellness.
The first pose in the sequence is the Half Camel pose. This pose helps to improve your flexibility and range of motion. It also helps to open up your chest and improve your breathing.
The next pose in the sequence is the Half Moon pose. This pose helps to improve your balance and coordination. It also helps to strengthen your core muscles and improve your flexibility.
The third pose in the sequence is the Crane pose. This pose helps to improve your balance and coordination. It also helps to strengthen your core muscles and improve your flexibility.
The fourth pose in the sequence is the Downward Dog pose. This pose helps to improve your flexibility and range of motion. It also helps to strengthen your hamstrings and calves.
The final pose in the sequence is the Child’s pose. This pose helps to improve your flexibility and range of motion. It also helps to relax your body and mind.
The Crane Yoga pose sequence is a great way to improve your balance, strength, and flexibility. The sequence consists of five poses that work together to improve your overall health and wellness. The poses are: Half Camel, Half Moon, Crane, Downward Dog, and Child’s 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.
