Flow Chart For Yoga Sequence Peak Pose
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The peak pose in a yoga sequence is the most challenging and advanced pose in the sequence. This pose is typically held for a longer period of time than the other poses in the sequence and typically requires more strength, flexibility and balance. The peak pose is a great way to challenge and progress your practice.
Iyengar Yoga Monthly Sequence
As we move in to the cooler months, our bodies naturally crave more warmth. In Iyengar Yoga, we use specific postures and sequences to create heat in the body, both from the inside and the outside. This sequence is designed to create heat, open the hips, and increase flexibility.
1. Start in Downward Dog. Inhale and lift your right leg high in to the air, then exhale and bring it back to the mat. Inhale and lift your left leg high in to the air, then exhale and bring it back to the mat. Do this 10 times.
2. From Downward Dog, inhale and step your right foot in between your hands. Exhale and fold forward, keeping your spine long. Hold for 5 breaths.
3. Inhale and rise up to standing. Exhale and step your left foot in between your hands. Fold forward, keeping your spine long. Hold for 5 breaths.
4. From standing, inhale and reach your arms up in to the air. Exhale and fold forward, keeping your spine long. Hold for 5 breaths.
5. Inhale and come back to standing. Exhale and step your left foot back in to Downward Dog.
6. Inhale and lift your right leg high in to the air, then exhale and bring it back to the mat. Inhale and lift your left leg high in to the air, then exhale and bring it back to the mat. Do this 10 times.
7. From Downward Dog, inhale and step your right foot in between your hands. Exhale and fold forward, keeping your spine long. Hold for 5 breaths.
8. Inhale and rise up to standing. Exhale and step your left foot in between your hands. Fold forward, keeping your spine long. Hold for 5 breaths.
9. From standing, inhale and reach your arms up in to the air. Exhale and fold forward, keeping your spine long. Hold for 5 breaths.
10. Inhale and come back to standing. Exhale and step your left foot back in to Downward Dog.
11. Repeat steps 2-10.
Yin Yoga Asana Sequence
The yin yoga asana sequence is designed to open the hips and groin. The poses are held for three to five minutes, providing a deep stretch to the muscles and connective tissues in the area. The sequence begins with a few simple poses to warm up the body, followed by the main hip and groin poses.
Warm-Up Poses
1. Cat-Cow Pose
Start on all fours with your hands directly under your shoulders and your knees directly under your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue to breathe smoothly as you move through the sequence.
2. Downward-Facing Dog Pose
From cat-cow, press into your hands and feet and lift your hips high into the air, coming into downward-facing dog pose. Spread your fingers wide and press your heels into the ground. Hold for five breaths.
3. Child’s Pose
From downward-facing dog, bend your knees and lower your torso to the floor, bringing your forehead to the floor. Extend your arms in front of you and relax your shoulders. Hold for five breaths.
Main Hip and Groin Poses
4. Triangle Pose
From downward-facing dog, step your left foot forward and place it at the base of your left hand. Reach your right arm straight up towards the ceiling. Turn your torso to the right and look up at your right hand. Hold for five breaths, then switch sides.
5. Half Moon Pose
From triangle pose, reach your right arm down to the floor and place your hand on the floor next to your right foot. Straighten your left leg and lift your left leg up towards the ceiling. Hold for five breaths, then switch sides.
6. Pigeon Pose
Start in downward-facing dog. Bring your right knee forward and place your right ankle just above your left knee. Slide your left leg back and lower your torso to the floor. Place your forehead on the floor and extend your arms in front of you. Hold for five breaths, then switch sides.
7. Lizard Pose
From pigeon pose, slide your left foot forward and place it next to your left hand. Reach your right arm straight up towards the ceiling. Turn your torso to the right and look up at your right hand. Hold for five breaths, then switch sides.
8. Frog Pose
Start in downward-facing dog. Bend your knees and lower your torso to the floor, bringing your forehead to the floor. Extend your arms in front of you and relax your shoulders. Bring your elbows to the inside of your knees and press your heels together. Hold for five breaths.
9. Cow Face Pose
Start in downward-facing dog. Bend your knees and lower your torso to the floor, bringing your forehead to the floor. Extend your arms in front of you and relax your shoulders. Reach your left hand behind you and press your right hand against your left outer thigh. Hold for five breaths, then switch sides.
10. Seated Forward Bend
Sit on the floor with your legs straight out in front of you. Bend forward from the hips, keeping your spine straight. Reach for your toes and hold for five breaths.
Flowing Yoga Sequence
for Beginners
There is no one “right” way to do yoga, but this sequence of poses is a great way to start if you’re new to the practice. You can do this sequence as a stand-alone practice, or add a few of these poses to your current routine.
1. Mountain Pose (Tadasana)
Mountain pose is a basic, yet important, standing pose. It helps you ground down into your feet and feel stable and strong.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching out your hamstrings, calves and back. It also helps to open up your chest and shoulders.
3. Half Camel (Ardha Ustrasana)
Half Camel is a great pose for opening up your chest and stretching your back. It can be a bit challenging for beginners, so be sure to go slowly and listen to your body.
4. Child’s Pose (Balasana)
Child’s pose is a great pose for resting and stretching your back. It’s also a great pose to do when you’re feeling stressed or anxious.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a great way to warm up your spine and loosen up your hips. It can also help to relieve stress and tension.
6. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose for stretching your chest and shoulders. It also helps to open up your hips and hamstrings.
7. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching out your hamstrings, calves and back. It also helps to open up your chest and shoulders.
8. Half Camel (Ardha Ustrasana)
Half Camel is a great pose for opening up your chest and stretching your back. It can be a bit challenging for beginners, so be sure to go slowly and listen to your body.
9. Child’s Pose (Balasana)
Child’s pose is a great pose for resting and stretching your back. It’s also a great pose to do when you’re feeling stressed or anxious.
10. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a great way to warm up your spine and loosen up your hips. It can also help to relieve stress and tension.
Vinyasa Yoga Sequence List
The following is a list of a few beginner friendly vinyasa yoga sequences. These sequences are a great way to start your day, or to wind down at the end of the day.
Morning Sequence:
1. Sun Salutation A
2. Half Camel
3. Downward Dog
4. Half Moon
5. Triangle
6. Chair
7. Warrior I
8. Warrior II
9. Reverse Warrior
10. Triangle
11. Half Camel
12. Fish
13. Child’s Pose
Evening Sequence:
1. Sun Salutation A
2. Half Camel
3. Downward Dog
4. Half Moon
5. Triangle
6. Chair
7. Warrior I
8. Warrior II
9. Reverse Warrior
10. Triangle
11. Half Camel
12. Fish
13. Child’s Pose
14. Corpse 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.
