The eight-step technique developed by Patanjali, who is regarded as the originator of yoga, forms the basis of contemporary yoga practice. Between the years 800 and 1700 AD, hundreds of years after Patanjali's foundational work, yoga was constantly evolving.

Egyptian Yoga Sequence

Egyptian Yoga Sequence

The ancient Egyptians were renowned for their wisdom and understanding of the mysteries of the universe. The Yoga sequence that follows is based on the teachings of these ancient masters.

The sequence is designed to stimulate the flow of energy through the body, and to open the chakras and pathways of the subtle body. It is recommended that you practice this sequence regularly to experience the full benefits of Yoga.

1. Begin by standing in Tadasana (Mountain Pose). Connect with your breath and focus your attention on the spine.

2. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

3. Inhale and rise up to standing, reaching up to the sky. Exhale and fold forward, keeping the spine long.

4. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

5. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

6. Inhale and rise up to standing, reaching up to the sky. Exhale and fold forward, keeping the spine long.

7. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

8. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

9. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

10. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

11. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

12. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

13. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

14. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

15. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

16. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

17. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

18. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

19. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

20. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

21. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

22. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

23. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

24. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

25. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

26. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

27. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

28. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

29. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

30. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

31. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

32. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

33. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

34. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

35. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

36. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

37. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

38. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

39. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

40. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

41. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

42. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

43. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

44. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

45. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

46. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

47. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

48. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

49. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

50. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

51. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

52. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

53. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

54. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

55. Inhale and step the right foot back into a low lunge. Exhale and fold forward, keeping the spine long.

56. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

57. Inhale and step the left foot back into a low lunge. Exhale and fold forward, keeping the spine long.

58. Inhale and reach up to the sky, elongating the spine. Exhale and fold forward, keeping the spine long.

59. Inhale and step the right foot back into a low lunge. Exhale and fold

Table of Contents

Nighttime Yoga Sequence

Many people find that practicing yoga at night helps them to fall asleep and stay asleep. The following sequence is designed to help you wind down and relax before bed.

1. Start by lying on your back with your feet flat on the floor and your arms at your sides.

2. Inhale and raise your arms over your head, then exhale and lower them to your sides.

3. Inhale and raise your legs, then exhale and lower them to the floor.

4. Inhale and raise your head and shoulders, then exhale and lower them to the floor.

5. Stretch your arms out to your sides and relax.

6. Hold for five to ten breaths, then release.

7. Repeat the sequence as needed.

Curvy Yoga Sequence

for a Flat Stomach

If you’re looking to flatten your stomach, a regular yoga practice is a great place to start. But not all yoga sequences are created equal. This curvy yoga sequence is designed to help you tone your abs and achieve a flat stomach.

The sequence begins with a few gentle poses to warm up your body. Then it moves on to some more strenuous poses that will help you tone your abs. The final sequence is a relaxation pose that will help you wind down and relax after your workout.

So, without further ado, let’s get started!

Warm-Up Poses

1. Cat-Cow Pose

This gentle pose helps to warm up your body and prepare you for the more strenuous poses to come. To do Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue moving back and forth between these two positions, breathing deeply and rhythmically.

2. Child’s Pose

Child’s Pose is another great pose to help you warm up your body. To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Bend your knees and sit back on your heels, then fold your torso forward, placing your forehead on the floor. Hold this pose for a few deep breaths, then slowly return to Child’s Pose.

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3. Downward-Facing Dog

Downward-Facing Dog is a great pose to help stretch and lengthen your body. To do Downward-Facing Dog, start in Child’s Pose. Come up onto your hands and knees, then tuck your toes and lift your hips up and back, extending your legs and arms. Hold this pose for a few deep breaths, then release back to Child’s Pose.

4. Seated Forward Bend

Seated Forward Bend is a great pose to help stretch your hamstrings and lower back. To do Seated Forward Bend, sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes. Hold this pose for a few deep breaths, then release.

5. Triangle Pose

Triangle Pose is a great pose to help tone your abs and improve your balance. To do Triangle Pose, stand with your feet three to four feet apart and point your toes out to the sides. Extend your arms out to the sides and bend to the right, reaching for your right ankle. Hold this pose for a few deep breaths, then release and repeat on the other side.

6. Extended Triangle Pose

Extended Triangle Pose is a more advanced version of Triangle Pose. To do Extended Triangle Pose, stand with your feet three to four feet apart and point your toes out to the sides. Extend your arms out to the sides and bend to the right, reaching for your right ankle. Reach your left arm up towards the sky. Hold this pose for a few deep breaths, then release and repeat on the other side.

7. Warrior I Pose

Warrior I Pose is a great pose to help build strength and stamina. To do Warrior I Pose, stand with your feet three to four feet apart and point your toes out to the sides. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to the sides and bend to the right, reaching for your right ankle. Hold this pose for a few deep breaths, then release and repeat on the other side.

8. Warrior II Pose

Warrior II Pose is a great pose to help improve your balance and strength. To do Warrior II Pose, stand with your feet three to four feet apart and point your toes out to the sides. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Extend your arms out to the sides and bend to the right, reaching for your right ankle. Hold this pose for a few deep breaths, then release and repeat on the other side.

9. Half Moon Pose

Half Moon Pose is a great pose to help improve your balance and flexibility. To do Half Moon Pose, stand with your feet three to four feet apart and point your toes out to the sides. Shift your weight onto your left foot and lift your right leg off the floor. Extend your right arm up towards the sky, then bend to the right, reaching for your right ankle. Hold this pose for a few deep breaths, then release and repeat on the other side.

10. Tree Pose

Tree Pose is a great pose to help improve your balance and focus. To do Tree Pose, stand with your feet three to four feet apart and point your toes out to the sides. Shift your weight onto your left foot and lift your right leg off the floor. Place your right foot on your left ankle, then extend your arms out to the sides. Hold this pose for a few deep breaths, then release and repeat on the other side.

11. Eagle Pose

Eagle Pose is a great pose to help improve your balance and focus. To do Eagle Pose, stand with your feet three to four feet apart and point your toes out to the sides. Shift your weight onto your left foot and lift your right leg off the floor. Bend your right knee and cross your right ankle over your left knee. Extend your arms out to the sides, then clasp your hands together. Hold this pose for a few deep breaths, then release and repeat on the other side.

12. Camel Pose

Camel Pose is a great pose to help open your chest and improve your flexibility. To do Camel Pose, start in a kneeling position with your thighs parallel to each other. Place your hands on your hips, then arch your back and lift your head and chest up. Hold this pose for a few deep breaths, then release.

13. Fish Pose

Fish Pose is a great pose to help open your chest and improve your flexibility. To do Fish Pose, start in a seated position with your legs extended out in front of you. Bend your right knee and place your right foot on your left thigh. Place your left hand on the floor behind you, then lift your right arm up and over your head, placing your hand on the floor next to your left hand. Gently press your hips and chest towards the floor, then hold this pose for a few deep breaths. Release and repeat on the other side.

14. Cobra Pose

Cobra Pose is a great pose to help open your chest and improve your flexibility. To do Cobra Pose, start in a prone position on the floor with your legs extended out behind you. Place your hands on the floor next to your chest, then press your hips and chest off the floor. Hold this pose for a few deep breaths, then release.

15. Bow Pose

Bow Pose is a great pose to help open your chest and improve your flexibility. To do Bow Pose, start in a prone position on the floor with your legs extended out behind you. Reach back and grasp your ankles, then press your hips and chest off the floor. Hold this pose for a few deep breaths, then release.

16. Bridge Pose

Bridge Pose is a great pose to help open your chest and improve your flexibility. To do Bridge Pose, start in a supine position on the floor with your legs bent and your feet flat on the floor. Lift your hips and chest off the floor, then clasp your hands together underneath your body. Hold this pose for a few deep breaths, then release.

17. Camel Pose

18. Child’s Pose

Child’s Pose is a great pose to help open your chest and improve your flexibility. To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Bend your knees and sit back on your heels, then fold your torso forward, placing your forehead on the floor. Hold this pose for a few deep breaths, then slowly return to Child’s Pose.

19. Downward-Facing Dog

Downward-Facing Dog is a great pose to help open your chest and improve your flexibility. To do Downward-Facing Dog, start in Child’s Pose. Come up onto your hands and knees, then tuck your toes and lift your hips up and back, extending your legs and arms. Hold this pose for a few deep breaths, then release back to Child’s Pose.

20. Triangle Pose

Triangle Pose is a great pose to help open your chest and improve your flexibility. To do Triangle Pose, stand with your feet three to four feet apart and point your toes out to the sides.

Yoga Sequence For Spine

Health

There are many great yoga sequences out there that are specifically designed to help with spine health. This sequence is just one example, but it can be a great place to start if you are looking to improve your spine health.

The sequence begins with a few simple poses to warm up the body. Then, we move on to a few more challenging poses that help to stretch and open up the spine. Finally, we end with a few calming and relaxing poses to help you wind down.

So, without further ado, here is the yoga sequence for spine health:

Warm-Up Poses

1. Cat-Cow Pose

This simple pose helps to warm up the spine and stretch the back muscles.

To do Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and tilt your head up, and exhale as you round your back and tuck your chin down. Repeat this motion for a few breaths.

2. Child’s Pose

Child’s Pose is a great pose for stretching the back, hips, and thighs.

To do Child’s Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Bend your knees and move your hips back until your forehead is resting on the floor. Extend your arms in front of you, and relax your shoulders and neck. Remain in this pose for a few breaths.

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3. Downward Dog

Downward Dog is a great pose for stretching the back and hamstrings.

To do Downward Dog, start in Child’s Pose. Come up onto your hands and feet, and press your hips up and back. Keep your spine straight and your head hanging down. Hold this pose for a few breaths.

4. Seated Forward Bend

Seated Forward Bend is a great pose for stretching the back and hamstrings.

To do Seated Forward Bend, sit with your legs straight out in front of you. Bend forward at the waist, and reach for your toes. Keep your spine straight, and don’t let your head hang down. Hold this pose for a few breaths.

5. Triangle Pose

Triangle Pose is a great pose for stretching the sides of the body.

To do Triangle Pose, stand with your feet three to four feet apart. Turn your right foot out 90 degrees and your left foot in about 15 degrees. Bend your right knee and reach your right hand to your ankle, thigh, or hip. Reach your left hand up toward the ceiling. Hold this pose for a few breaths, and then switch sides.

6. Camel Pose

Camel Pose is a great pose for stretching the back and chest.

To do Camel Pose, start on your knees with your feet hip-width apart. Place your hands on your lower back, and press your hips forward. Lift your chest and arch your back, and hold this pose for a few breaths.

7. Corpse Pose

Corpse Pose is a great pose for relaxing the body and mind.

To do Corpse Pose, lie down on your back with your legs and arms relaxed. Close your eyes and focus on your breath. Stay in this pose for a few minutes.

Main Poses

1. Downward Dog

2. Triangle Pose

3. Camel Pose

4. Seated Forward Bend

5. Child’s Pose

6. Corpse Pose

Final Poses

1. Savasana

2. Legs Up the Wall

3. Happy Baby Pose

4. Reclining Big Toe Pose

5. Corpse Pose

Savasana

Savasana, or Corpse Pose, is a great pose for relaxing the body and mind.

To do Savasana, lie down on your back with your legs and arms relaxed. Close your eyes and focus on your breath. Stay in this pose for a few minutes.

Legs Up the Wall

Legs Up the Wall is a great pose for relaxing the body and mind.

To do Legs Up the Wall, sit with your right side against a wall. Lie down on your back and swing your legs up the wall. Relax and close your eyes. Stay in this pose for a few minutes.

Happy Baby Pose

Happy Baby Pose is a great pose for relaxing the body and mind.

To do Happy Baby Pose, lie down on your back with your knees bent and your feet together. Hold your feet with your hands and pull them toward your chest. Keep your head and shoulders relaxed. Stay in this pose for a few minutes.

Reclining Big Toe Pose

Reclining Big Toe Pose is a great pose for relaxing the body and mind.

To do Reclining Big Toe Pose, lie down on your back with your legs straight. Bend your left knee and place your left foot on your right thigh. Reach for your left big toe with your right hand and hold this pose for a few breaths. Switch sides.

Corpse Pose

Corpse Pose is a great pose for relaxing the body and mind.

To do Corpse Pose, lie down on your back with your legs and arms relaxed. Close your eyes and focus on your breath. Stay in this pose for a few minutes.

Yoga Poses Flow Sequences

There are many different yoga poses flow sequences that you can do. However, before you start any yoga flow, it is important to do a few basic poses to warm up your body. The following sequence is a basic flow that will warm up your body and get you ready for your practice.

Surya Namaskar A (Sun Salutation A)

Surya Namaskar A is a basic sun salutation that is a great way to warm up your body. This sequence contains twelve poses that are done in a row.

The first pose is Mountain Pose. Stand with your feet together and your hands at your sides. Engage your core and tuck your tailbone under.

The next pose is Downward-Facing Dog. From Mountain Pose, step your right foot back and come into Downward-Facing Dog. Keep your hands shoulder-width apart and your core engaged.

The third pose is Plank Pose. From Downward-Facing Dog, come into Plank Pose. Keep your shoulders stacked over your wrists and your core engaged.

The fourth pose is Chaturanga Dandasana. From Plank Pose, lower down to Chaturanga Dandasana. Keep your elbows close to your body and your core engaged.

The fifth pose is Upward-Facing Dog. From Chaturanga Dandasana, press up to Upward-Facing Dog. Keep your core engaged and your gaze forward.

The sixth pose is Downward-Facing Dog. From Upward-Facing Dog, step your left foot back and come into Downward-Facing Dog.

The seventh pose is Plank Pose. From Downward-Facing Dog, come into Plank Pose. Keep your shoulders stacked over your wrists and your core engaged.

The eighth pose is Chaturanga Dandasana. From Plank Pose, lower down to Chaturanga Dandasana. Keep your elbows close to your body and your core engaged.

The ninth pose is Upward-Facing Dog. From Chaturanga Dandasana, press up to Upward-Facing Dog. Keep your core engaged and your gaze forward.

The tenth pose is Downward-Facing Dog. From Upward-Facing Dog, step your right foot back and come into Downward-Facing Dog.

The eleventh pose is Plank Pose. From Downward-Facing Dog, come into Plank Pose. Keep your shoulders stacked over your wrists and your core engaged.

The twelfth and final pose is Mountain Pose. From Plank Pose, come into Mountain Pose. Stand with your feet together and your hands at your sides. Engage your core and tuck your tailbone under.

Surya Namaskar B (Sun Salutation B)

Surya Namaskar B is a more advanced sun salutation that is a great way to warm up your body. This sequence contains twelve poses that are done in a row.