Flow Yoga Sequence A
flow yoga sequence begins with a few basic poses to warm up the body. It then moves on to more challenging poses, followed by a few relaxing poses to end the routine. The sequence below is just one possible flow, but feel free to mix and match poses to create your own sequence.
Warm-Up
Cat-Cow: 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 to move between these two poses, breathing evenly.
Downward Dog: From Cat-Cow, press into your hands and feet to lift your hips up and back, forming an inverted V-shape with your body. Keep your heels pressed down, your head between your arms, and your shoulder blades pulled down your back. Hold for five breaths.
Upward Dog: From Downward Dog, press into your hands and feet to lift your hips and torso up off the ground. Keep your head between your arms, your shoulder blades pulled down your back, and your heels pressed down. Hold for five breaths.
Warrior I: Step your left foot back about three feet and turn your left heel in so that your toes are pointing to the right. Bend your right knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms straight out to the sides, palms facing down. Hold for five breaths, then repeat on the other side.
Warrior II: From Warrior I, extend your arms out to the sides and turn your right foot so that your toes are pointing to the 10 o’clock position. Bend your left knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms out to the sides, palms facing down. Hold for five breaths, then repeat on the other side.
Bridge: Lie flat on your back with your feet flat on the ground and your knees bent. Place your feet hip-width apart and press into your heels to lift your hips off the ground. Keep your shoulders and head flat on the ground. Hold for five breaths.
Forward Bend: From Bridge, slowly lower your hips back to the ground and extend your legs out in front of you. Reach for your toes or extend your arms overhead. Hold for five breaths.
Relaxation
Child’s Pose: Sit on your heels with your knees together and your big toes touching. Reach your arms out in front of you, parallel to the ground. Rest your forehead on the ground and breathe deeply.
Corpse Pose: Lie flat on your back with your feet flat on the ground and your arms at your sides. Close your eyes and breathe deeply.
Build Yoga Sequence
There are many different yoga sequences that you can use to create a practice that is perfect for you. You can find sequences for beginners, for people with injuries, and for experienced yogis. You can also create your own sequence, using poses that you enjoy and that work well for your body.
When creating a yoga sequence, it is important to start with a few basic poses and then add in more advanced poses as you become more comfortable. You should also make sure that your sequence includes poses that stretch and strengthen all of the major muscle groups.
Here is a basic yoga sequence that you can use to get started:
1. Sun Salutations – This sequence of poses helps to warm up your body and prepare you for your practice.
2. Standing Poses – These poses help to strengthen and lengthen your muscles.
3. Forward Bends – These poses help to stretch your hamstrings and lower back.
4. Twists – These poses help to stretch and tone your abdominal muscles.
5. Backbends – These poses help to open your chest and stretch your back muscles.
6. Inversions – These poses help to improve your circulation and calm your mind.
7. Final Relaxation – This pose allows your body to relax and restore itself after your practice.
Yin Yoga Spine Sequence
Many people are interested in improving their spinal health, but don’t know where to start. The best place to start is with a yin yoga sequence specifically targeting the spine. This sequence can help to improve spinal health, relieve pain, and increase flexibility.
The sequence begins with a few simple postures to warm up the spine. These postures help to increase blood flow and flexibility in the spine. The next section of the sequence focuses on spinal twists. These postures help to increase range of motion and relieve tension in the spine. The next section of the sequence targets the lower back. These postures help to stretch and strengthen the lower back muscles. The sequence ends with a few postures to relax the spine and mind.
The yin yoga spine sequence is a great way to improve spinal health, relieve pain, and increase flexibility. If you are interested in improving your spinal health, this sequence is a great place to start.
Sunrise Yoga Sequence
The sun is a powerful symbol in yoga. It is said to represent the inner light that we all have within us. This sequence is designed to help you awaken your inner light and start your day with a feeling of peace and joy.
1. Start by standing in Mountain Pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach up to the sky again.
5. Exhale and step or jump back to Plank Pose.
6. Lower down to your forearms.
7. Hold for a few breaths.
8. Press up to Cobra Pose.
9. Hold for a few breaths.
10. Step or jump back to Downward-Facing Dog Pose.
11. Hold for a few breaths.
12. Inhale and walk or jump forward to standing.
13. Exhale and bow forward.
Back Opening Yoga Sequence
Opening up the back is essential for our day-to-day lives. Whether we are sitting at a desk all day, lifting heavy boxes, or just trying to move through the world with ease, a healthy back is key. This yoga sequence is designed to open up the back, increase flexibility and vitality, and leave you feeling refreshed and invigorated.
1. Start in a comfortable seated position. If you need to, you can place a blanket or bolster behind you for support.
2. Inhale and reach your arms up overhead, elongating your spine.
3. Exhale and fold forward, keeping your spine elongated. You can choose to clasp your hands together or keep them at your sides.
4. Inhale and lift your torso back to seated.
5. Repeat steps 2-4 a few times.
6. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Repeat steps 2-4 a few times.
6. Step your left foot back and lower into a lunge.
7. Inhale and reach your arms up overhead.
8. Exhale and fold forward, keeping your spine elongated.
9. Inhale and lift your torso back to standing.
10. Step your right foot back and lower into a lunge.
11. Repeat steps 7-10.
12. Move on to the following sequence.
1. Start in a seated position with your legs crossed.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to seated.
5. Cross your left ankle over your right knee.
6. Reach your left arm behind you and grab your left ankle.
7. Inhale and reach your right arm overhead.
8. Exhale and fold forward, keeping your spine elongated.
9. Inhale and lift your torso back to seated.
10. Repeat steps 5-9 with the opposite ankle and arm.
13. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Exhale and fold forward, keeping your spine elongated.
7. Inhale and lift your torso back to standing.
8. Step your right foot back and lower into a lunge.
9. Repeat steps 5-8.
10. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Reach your left arm overhead and to the right, bending your elbow.
7. Exhale and fold forward, keeping your spine elongated.
8. Inhale and lift your torso back to standing.
9. Step your right foot back and lower into a lunge.
10. Reach your right arm overhead and to the left, bending your elbow.
11. Repeat steps 6-10.
12. Move on to the following sequence.
1. Start in a seated position with your legs crossed.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to seated.
5. Cross your left ankle over your right knee.
6. Reach your left arm behind you and grab your left ankle.
7. Inhale and reach your right arm overhead.
8. Exhale and fold forward, keeping your spine elongated.
9. Inhale and lift your torso back to seated.
10. Repeat steps 5-9 with the opposite ankle and arm.
13. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Exhale and fold forward, keeping your spine elongated.
7. Inhale and lift your torso back to standing.
8. Step your right foot back and lower into a lunge.
9. Repeat steps 5-8.
10. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Reach your left arm overhead and to the right, bending your elbow.
7. Exhale and fold forward, keeping your spine elongated.
8. Inhale and lift your torso back to standing.
9. Step your right foot back and lower into a lunge.
10. Reach your right arm overhead and to the left, bending your elbow.
11. Repeat steps 6-10.
12. Move on to the following sequence.
1. Start in a seated position with your legs crossed.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to seated.
5. Cross your left ankle over your right knee.
6. Reach your left arm behind you and grab your left ankle.
7. Inhale and reach your right arm overhead.
8. Exhale and fold forward, keeping your spine elongated.
9. Inhale and lift your torso back to seated.
10. Repeat steps 5-9 with the opposite ankle and arm.
14. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Reach your left arm overhead and to the right, bending your elbow.
7. Exhale and fold forward, keeping your spine elongated.
8. Inhale and lift your torso back to standing.
9. Step your right foot back and lower into a lunge.
10. Reach your right arm overhead and to the left, bending your elbow.
11. Repeat steps 6-10.
12. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
5. Step your left foot back and lower into a lunge.
6. Reach your left arm overhead and to the right, bending your elbow.
7. Exhale and fold forward, keeping your spine elongated.
8. Inhale and lift your torso back to standing.
9. Step your right foot back and lower into a lunge.
10. Reach your right arm overhead and to the left, bending your elbow.
11. Repeat steps 6-10.
12. Move on to the following sequence.
1. Start in a standing position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and lift your torso back to standing.
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.
