Energetic Yoga Sequences
for Every Day
The Huffington Post
If you’re anything like me, you’re always on the lookout for new and interesting ways to work out. And if you’re into yoga, you’re probably always looking for new sequences to keep your practice fresh.
Well, look no further! I’ve put together a few fun and energizing yoga sequences that you can do every day.
So, without further ado, here are my top three energizing yoga sequences for every day:
1. The Morning Sequence
This sequence is perfect for starting your day off right. It will help you wake up and energize your body for the day ahead.
1. Start in Mountain Pose (Tadasana).
2. Inhale as you reach your arms up overhead.
3. Exhale as you reach your arms out to the sides and fold forward.
4. Inhale as you reach your arms up overhead and come back to standing.
5. Exhale as you step or jump back to Downward Dog.
6. Inhale as you reach your left leg up high, and then exhale as you switch legs.
7. Inhale as you come back to Downward Dog.
8. Exhale as you step or jump forward to plank pose.
9. Drop to your knees, and then inhale as you come up to Cobra Pose.
10. Exhale as you release Cobra Pose and return to plank pose.
11. Step or jump back to Downward Dog.
12. Inhale as you reach your right leg up high, and then exhale as you switch legs.
13. Inhale as you come back to Downward Dog.
14. Exhale as you step or jump forward to plank pose.
15. Drop to your knees, and then inhale as you come up to Cobra Pose.
16. Exhale as you release Cobra Pose and return to plank pose.
17. Step or jump back to Downward Dog.
18. Hold for 5-10 breaths, and then release.
2. The Lunchtime Sequence
This sequence is perfect for when you need a quick energy boost during the day. It will help to wake you up and get your blood flowing.
1. Start in Mountain Pose.
2. Inhale as you reach your arms up overhead.
3. Exhale as you reach your arms out to the sides and fold forward.
4. Inhale as you reach your arms up overhead and come back to standing.
5. Exhale as you step or jump back to Downward Dog.
6. Inhale as you reach your left leg up high, and then exhale as you switch legs.
7. Inhale as you come back to Downward Dog.
8. Exhale as you step or jump forward to plank pose.
9. Drop to your knees, and then inhale as you come up to Cobra Pose.
10. Exhale as you release Cobra Pose and return to plank pose.
11. Step or jump back to Downward Dog.
12. Inhale as you reach your right leg up high, and then exhale as you switch legs.
13. Inhale as you come back to Downward Dog.
14. Exhale as you step or jump forward to plank pose.
15. Drop to your knees, and then inhale as you come up to Cobra Pose.
16. Exhale as you release Cobra Pose and return to plank pose.
17. Step or jump back to Downward Dog.
18. Hold for 5-10 breaths, and then release.
3. The Evening Sequence
This sequence is perfect for winding down your day and relaxing your body.
1. Start in Mountain Pose.
2. Inhale as you reach your arms up overhead.
3. Exhale as you reach your arms out to the sides and fold forward.
4. Inhale as you reach your arms up overhead and come back to standing.
5. Exhale as you step or jump back to Downward Dog.
6. Inhale as you reach your left leg up high, and then exhale as you switch legs.
7. Inhale as you come back to Downward Dog.
8. Exhale as you step or jump forward to plank pose.
9. Drop to your knees, and then inhale as you come up to Cobra Pose.
10. Exhale as you release Cobra Pose and return to plank pose.
11. Step or jump back to Downward Dog.
12. Inhale as you reach your right leg up high, and then exhale as you switch legs.
13. Inhale as you come back to Downward Dog.
14. Exhale as you step or jump forward to plank pose.
15. Drop to your knees, and then inhale as you come up to Cobra Pose.
16. Exhale as you release Cobra Pose and return to plank pose.
17. Step or jump back to Downward Dog.
18. Hold for 5-10 breaths, and then release.
Yoga Sequence For Fall Equinox
The fall equinox is a time of balance, as the days and nights are of equal length. It’s a time to harvest the fruits of our labor and to prepare for the winter ahead. As the leaves change color and the days get shorter, we can embrace the natural rhythms of the season and let go of what no longer serves us.
A yoga sequence for fall equinox can help to support this process of letting go and transitioning into the new season. The following poses are all about balance and opening the body and mind to the possibilities of the coming winter.
1. Mountain pose (Tadasana)
This is the foundation for all other poses. Standing tall and grounded, with your feet hip-width apart, feel the stability and solidity of the earth beneath you. Bring your attention to your breath, and feel the connection between your body and the natural world around you.
2. Downward dog (Adho Mukha Svanasana)
This pose is all about opening up the body and getting a stretch in the hamstrings and calves. It’s also a great way to center yourself and find your balance. From mountain pose, step your feet back to come into a down dog position. Make sure your hands are shoulder-width apart and your feet are hip-width apart. Spread your fingers wide and press firmly into the earth. Engage your abs and keep your spine long as you hold the pose for five breaths.
3. Half Camel pose (Ardha Ustrasana)
This pose is all about opening up the chest and spine. It can be a bit of a challenge, but it’s worth the effort. From downward dog, step your right foot forward between your hands. Reach your right hand toward the ceiling and your left hand back toward your heel. As you inhale, lift your torso and look up at your right hand. Hold for five breaths, then switch sides.
4. Child’s pose (Balasana)
This is a calming and restorative pose that can be done at any time during your practice. It’s a great way to release tension in the lower back and hips. From downward dog, bring your knees to the floor and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for five breaths, then release.
5. Seated forward fold (Paschimottanasana)
This pose is a great way to release tension in the back and neck. It’s also a great way to get a deep stretch in the hamstrings. Sit on the floor with your legs straight out in front of you. Fold forward, keeping your spine long. Hold for five breaths, then release.
6. Bridge pose (Setu Bandha Sarvangasana)
This pose is all about opening the chest and spine. It’s also a great way to stretch the hamstrings and glutes. Lie on your back with your feet flat on the floor and your knees bent. Lift your hips off the floor and clasp your hands together underneath your back. Hold for five breaths, then release.
7. Reclining hero pose (Supta Virasana)
This pose is all about releasing tension in the hips and thighs. It’s also a great way to stretch the back. From bridge pose, release your hips back to the floor and extend your legs out in front of you. Bring your arms out to your sides and relax your head and neck. Hold for five breaths, then release.
8. Corpse pose (Savasana)
This is the final pose in your yoga sequence. It’s a time to relax and let go of all the stresses of the day. Simply lie on your back with your arms and legs extended. Close your eyes and breathe deeply, letting go of all your worries and concerns. Stay in this pose for five to ten minutes.
Grasshopper Yoga Sequence
The Grasshopper Yoga Sequence is designed to increase flexibility and range of motion in the spine and hips. The sequence begins with a warm-up, followed by a sequence of poses that open the hips and spine. The sequence ends with a cool-down.
The warm-up consists of five poses that increase the body’s temperature and prepare the body for the sequence of poses that follows. The first pose is Mountain Pose (Tadasana), which is a basic standing pose that helps to align the spine and increase the body’s overall energy. The second pose is Forward Bend (Paschimottanasana), which stretches the hamstring muscles and spine. The third pose is Downward-Facing Dog (Adho Mukha Svanasana), which is a basic yoga pose that stretches the entire body. The fourth pose is Half Camel (Ardha Ustrasana), which stretches the spine and chest. The fifth pose is Triangle Pose (Trikonasana), which stretches the hips, groin, and hamstrings.
The sequence of poses that follows the warm-up opens the hips and spine. The first pose is Cow Face Pose (Gomukhasana), which stretches the hips, groin, and hamstrings. The second pose is Lizard Pose (Utthan Pristhasana), which stretches the hips, groin, and hamstrings. The third pose is Half Camel Pose (Ardha Ustrasana), which stretches the spine and chest. The fourth pose is Triangle Pose (Trikonasana), which stretches the hips, groin, and hamstrings. The fifth pose is Gate Pose (Parighasana), which stretches the hips, groin, and hamstrings. The sixth pose is Half Moon Pose (Ardha Chandrasana), which stretches the spine and hips. The seventh pose is Camel Pose (Ustrasana), which stretches the spine and hips. The eighth pose is Downward-Facing Dog (Adho Mukha Svanasana), which is a basic yoga pose that stretches the entire body. The ninth pose is Child’s Pose (Balasana), which relaxes the body and stretches the hips, groin, and hamstrings. The tenth and final pose is Corpse Pose (Savasana), which relaxes the body and mind.
The Grasshopper Yoga Sequence is a great sequence for increasing flexibility and range of motion in the spine and hips. The sequence is easy to follow and can be adapted to fit any level of yoga practitioner.
Basic Yoga Flow Sequence
There are many different yoga poses, or asanas, that can be practiced to create a yoga flow sequence. A basic yoga flow sequence can be composed of a few simple poses that are linked together to create a flow.
The following poses can be included in a basic yoga flow sequence: Downward Dog, Upward Dog, Child’s Pose, Cobra Pose, and Triangle Pose.
The sequence can be practiced in any order, but it is generally recommended to begin with a few simple poses and then move on to the more advanced poses.
The following is a basic yoga flow sequence that can be practiced:
1. Downward Dog: Begin in a tabletop position, with your wrists directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press firmly into the mat. Tuck your toes and lift your hips up and back, coming into Downward Dog. Keep your spine long and your hips pressed back as you hold the pose.
2. Upward Dog: From Downward Dog, curl your toes under and press into your hands as you lift your hips and torso up into the air, coming into an Upward Dog pose. Keep your spine long and your shoulders pressed down.
3. Child’s Pose: From Upward Dog, release your hands and knees and come into Child’s Pose. Sit back on your heels and extend your arms forward, resting your forehead on the floor.
4. Cobra Pose: From Child’s Pose, stretch your legs back behind you and press your palms into the floor. Lift your torso and hips up into Cobra Pose. Keep your spine long and your neck relaxed.
5. Triangle Pose: From Cobra Pose, step your right foot forward and extend your left arm straight out to the side. Bend your right knee and reach your right hand to your right ankle or thigh. Hold for a few breaths, then switch sides.
Restorative Yin Yoga Sequence
for Detoxification and Relaxation
The practice of Yin yoga is a perfect way to detoxify the body and mind. The long, passive holds in Yin yoga help to open up the fascia and meridians, and allow the body to release toxins. This sequence is designed to help you detoxify and relax your body and mind.
1. Start in a comfortable seated position. Take a few deep breaths in and out, and let your mind settle.
2. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
3. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
4. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
5. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
6. Hold for a few seconds, and then switch arms.
7. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
8. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
9. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
10. Inhale and bring your left knee in towards your chest. Exhale and let your knee relax.
11. Hold for a few seconds, and then switch legs.
12. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
13. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
14. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
15. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
16. Hold for a few seconds, and then switch arms.
17. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
18. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
19. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
20. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
21. Hold for a few seconds, and then switch arms.
22. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
23. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
24. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
25. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
26. Hold for a few seconds, and then switch arms.
27. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
28. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
29. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
30. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
31. Hold for a few seconds, and then switch arms.
32. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
33. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
34. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
35. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
36. Hold for a few seconds, and then switch arms.
37. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
38. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
39. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
40. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
41. Hold for a few seconds, and then switch arms.
42. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
43. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
44. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
45. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
46. Hold for a few seconds, and then switch arms.
47. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
48. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
49. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
50. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
51. Hold for a few seconds, and then switch arms.
52. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
53. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
54. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
55. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
56. Hold for a few seconds, and then switch arms.
57. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
58. Bring your attention to your lower abdomen. Inhale and draw your bellybutton in towards your spine. Exhale and let your bellybutton relax. Repeat this exercise a few times, and allow your lower abdomen to soften and relax.
59. Inhale and reach your right arm up overhead. Exhale and let your arm relax by your side.
60. Inhale and reach your left arm up overhead. Exhale and let your arm relax by your side.
61. Hold for a few seconds, and then switch arms.
62. Inhale and reach your arms up overhead. Exhale and let your arms relax by your sides.
63. Bring your attention to your lower abdomen. Inhale
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.
