Flow Chart For Yoga Sequence Apex Pose
1. Come to standing tall, with feet hip-width apart.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Bend your knees as much as necessary to keep your spine long.
5. Place your hands on the floor, or on blocks if they are available.
6. Step your left foot back a few inches, then sink your hips down towards the floor.
7. Keep your spine long and your gaze forward.
8. Hold for 5-10 breaths, then switch sides.
Apex pose is a deep forward fold that can be a little intimidating for beginners. It’s important to take your time and ease into the pose, especially if you have tight hamstrings.
1. Come to standing tall, with feet hip-width apart.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Bend your knees as much as necessary to keep your spine long.
5. Place your hands on the floor, or on blocks if they are available.
6. Step your left foot back a few inches, then sink your hips down towards the floor.
7. Keep your spine long and your gaze forward.
8. Hold for 5-10 breaths, then switch sides.
Forrest Yoga Sequence
This Forrest Yoga sequence is designed to open the hips and heart while calming the mind. The poses are held for a longer time than in a traditional vinyasa flow class, providing an opportunity to explore the pose and find the edge of your comfort zone. The sequence can be practiced in any order, but it is recommended to begin with the poses that require the most amount of flexibility.
Puppy Dog
Come onto all fours with your hands shoulder-width apart and your knees hip-width apart. Tuck your toes and lift your hips up and back, so that your spine is in neutral and your head and neck are in line with your spine. Hold for five breaths.
Cow Face
From Puppy Dog, walk your hands forward so that your palms are flat on the ground in front of you. Slide your left knee forward so that it is in line with your left hand, and press your right knee back. Hold for five breaths, then switch sides.
Garland
From Cow Face, slide your left foot forward so that your left ankle is in line with your left hip. Bend your left knee and press your left heel into the ground. Reach your right arm up overhead, and clasp your fingers together. Hold for five breaths, then switch sides.
Pigeon
From Garland, slide your right foot forward so that your right ankle is in line with your right hip. Bend your right knee and press your right heel into the ground. Reach your left arm up overhead, and clasp your fingers together. Hold for five breaths, then switch sides.
King Pigeon
From Pigeon, bring your right ankle up to your right wrist and your left ankle up to your left wrist. Place your hands on the ground in front of you, and press your hips up and back. Hold for five breaths.
Happy Baby
From King Pigeon, bring your feet together and extend your arms out to your sides, with your palms facing up. Rock your hips from side to side, and then extend your legs out straight. Hold for five breaths.
Bridge
Lie on your back with your feet flat on the ground and your knees bent. Press your feet into the ground and lift your hips up so that your spine is in neutral and your head and neck are in line with your spine. Hold for five breaths.
Fish
From Bridge, release your hips down to the ground and place your hands on the ground by your sides. Press your palms into the ground and lift your upper body and head up so that your spine is in neutral. Hold for five breaths.
Corpse
From Fish, release your upper body and head back down to the ground. Stretch your legs out straight and relax your entire body. Hold for five breaths.
How To Build Your Own Yoga Sequence
Building a yoga sequence can be a fun and creative way to explore your practice and find new poses to add to your repertoire. It can also be a great way to target specific areas of your body or to sequence a particular type of yoga practice.
When building your own sequence, start by thinking about what you want to achieve. Do you want to focus on strength? Flexibility? Balance? Relaxation? Once you know what you’d like to achieve, you can start to put together a sequence of poses that will help you reach your goals.
You can also sequence by type of yoga. If you’re looking to do a more vigorous practice, try sequencing a few Sun Salutations followed by a series of standing poses. If you’re looking for a more relaxing practice, try a sequence of seated and reclined poses.
When putting together a sequence, be sure to consider the order of the poses. Start with poses that are easy and progress to more challenging poses. You may also want to consider the breathwork that goes with each pose. For instance, in a Sun Salutation sequence, you might inhale as you move from Downward Dog to Plank Pose, and then exhale as you move into Chaturanga Dandasana.
Once you have a sequence put together, be sure to practice it a few times so that you can get comfortable with the flow. Then, when you’re ready, take your sequence to the mat and give it a try!
Yoga Asana Sequence
for Beginners
If you are new to yoga, it can be helpful to have a sequence of yoga poses to follow. This sequence will help you to learn the basic poses and how to link them together.
1. Start in Mountain Pose (Tadasana).
2. Standing Forward Bend (Uttanasana).
3. Halfway Lift (Uttanasana).
4. Downward Dog Pose (Adho Mukha Svanasana).
5. Standing Forward Bend (Uttanasana).
6. Halfway Lift (Uttanasana).
7. Triangle Pose (Trikonasana).
8. Wide-Legged Forward Bend (Prasarita Padottanasana).
9. Half Camel Pose (Ardha Camel Pose, Ustrasana).
10. Child’s Pose (Balasana).
11. Low Lunge (Anjaneyasana).
12. Crescent Moon Pose (Ashtanga Namaskara A).
13. Downward Dog Pose (Adho Mukha Svanasana).
14. Half Camel Pose (Ardha Camel Pose, Ustrasana).
15. Child’s Pose (Balasana).
16. Low Lunge (Anjaneyasana).
17. Triangle Pose (Trikonasana).
18. Halfway Lift (Uttanasana).
19. Standing Forward Bend (Uttanasana).
20. Mountain Pose (Tadasana).
How To Put Together A Yoga Sequence
A yoga sequence is a series of poses that you do in a specific order. sequences can be simple or more complex, depending on your level of experience and how much time you have.
There are many different ways to put together a yoga sequence. One way is to focus on one area of the body, such as the hips or the spine. Another way is to focus on a particular type of yoga pose, such as forward bends or backbends.
You can also put together a sequence based on your mood. If you feel stressed, you might do a sequence that includes some relaxation poses and some poses that will help you to feel more energized.
When putting together a sequence, it’s important to consider your level of experience. If you’re a beginner, it’s best to keep your sequence simple. You can add more complex poses as you become more experienced.
It’s also important to consider the time you have. If you only have a few minutes, you might want to do a quick sequence that includes a few basic poses. If you have more time, you can do a more complex sequence.
When creating a sequence, always begin with a warm-up. This will help to loosen up your muscles and prepare you for the more challenging poses.
Here’s a simple yoga sequence that you can do to get started:
1. Warm-up: Start by doing a few basic stretches to loosen up your muscles.
2. Sun Salutations: Do a few rounds of Sun Salutations to get your heart rate up and to warm your body.
3. Hip openers: Do a sequence of hip openers to stretch your hips and improve flexibility.
4. Backbends: Do a sequence of backbends to open up your chest and spine.
5. Relaxation poses: End your sequence with a few relaxation poses to help you to relax and restore energy.
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.
