Free Yoga Sequence Script
The following yoga sequence is designed to open the hips and hamstrings. If you are tight in these areas, this sequence will help to release the tension and improve your flexibility.
Begin in Downward Dog. Step your right foot forward in between your hands, and lower the left knee to the floor. Keep the right leg straight, and press the heel firmly into the floor.
Inhale, and lift your torso up and over to the right, extending the right arm straight out in front of you. Exhale, and fold forward, reaching the left hand toward the floor.
inhale and step the left foot forward, and repeat the pose on the other side.
After completing the sequence on both sides, return to Downward Dog.
This sequence can be repeated 2-3 times.
Grounding Root Chakra Yoga Sequence
The root chakra is located at the base of the spine in the tailbone area. It is the first chakra and is associated with the element of earth. The root chakra is responsible for our survival instincts, security, and feelings of groundedness. When this chakra is balanced, we feel safe and secure, and we are able to meet our basic needs. When it is out of balance, we may feel insecure and unsupported.
A yoga sequence to help balance the root chakra should include poses that ground us to the earth, such as Downward Dog and Cat-Cow. It should also include poses that open the hips, such as Triangle Pose and Half Moon Pose, which can help to release any tension or blockages in the area. Finally, it is important to end with a relaxation pose, such as Corpse Pose, to allow the body and mind to relax and restore balance.
Here is a yoga sequence specifically designed to help balance the root chakra:
1. Come to a comfortable seated position.
2. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips.
3. Inhale and rise back to a seated position.
4. Exhale and fold forward again, this time extending the arms in front of you.
5. Inhale and rise back to a seated position.
6. From here, extend your legs out in front of you and fold forward.
7. Hold for a few breaths, then inhale and come back to a seated position.
8. Bring your feet together and extend your legs out in front of you.
9. Reach your arms overhead and clasp your hands together.
10. Inhale and lift your chest up. Exhale and fold forward.
11. Hold for a few breaths, then inhale and come back to a seated position.
12. Extend your legs out in front of you and fold forward.
13. Hold for a few breaths, then inhale and come back to a seated position.
14. Bring your feet together and extend your legs out in front of you.
15. Reach your arms overhead and clasp your hands together.
16. Inhale and lift your chest up. Exhale and fold forward.
17. Hold for a few breaths, then inhale and come back to a seated position.
18. Extend your legs out in front of you and fold forward.
19. Hold for a few breaths, then inhale and come back to a seated position.
20. Bring your feet together and extend your legs out in front of you.
21. Reach your arms overhead and clasp your hands together.
22. Inhale and lift your chest up. Exhale and fold forward.
23. Hold for a few breaths, then inhale and come back to a seated position.
24. Extend your legs out in front of you and fold forward.
25. Hold for a few breaths, then inhale and come back to a seated position.
26. Bring your feet together and extend your legs out in front of you.
27. Reach your arms overhead and clasp your hands together.
28. Inhale and lift your chest up. Exhale and fold forward.
29. Hold for a few breaths, then inhale and come back to a seated position.
30. Extend your legs out in front of you and fold forward.
31. Hold for a few breaths, then inhale and come back to a seated position.
32. Bring your feet together and extend your legs out in front of you.
33. Reach your arms overhead and clasp your hands together.
34. Inhale and lift your chest up. Exhale and fold forward.
35. Hold for a few breaths, then inhale and come back to a seated position.
36. Bring your feet together and extend your legs out in front of you.
37. Reach your arms overhead and clasp your hands together.
38. Inhale and lift your chest up. Exhale and fold forward.
39. Hold for a few breaths, then inhale and come back to a seated position.
40. Extend your legs out in front of you and fold forward.
41. Hold for a few breaths, then inhale and come back to a seated position.
42. Bring your feet together and extend your legs out in front of you.
43. Reach your arms overhead and clasp your hands together.
44. Inhale and lift your chest up. Exhale and fold forward.
45. Hold for a few breaths, then inhale and come back to a seated position.
46. Bring your feet together and extend your legs out in front of you.
47. Reach your arms overhead and clasp your hands together.
48. Inhale and lift your chest up. Exhale and fold forward.
49. Hold for a few breaths, then inhale and come back to a seated position.
50. Extend your legs out in front of you and fold forward.
51. Hold for a few breaths, then inhale and come back to a seated position.
52. Bring your feet together and extend your legs out in front of you.
53. Reach your arms overhead and clasp your hands together.
54. Inhale and lift your chest up. Exhale and fold forward.
55. Hold for a few breaths, then inhale and come back to a seated position.
56. Bring your feet together and extend your legs out in front of you.
57. Reach your arms overhead and clasp your hands together.
58. Inhale and lift your chest up. Exhale and fold forward.
59. Hold for a few breaths, then inhale and come back to a seated position.
60. Bring your feet together and extend your legs out in front of you.
61. Reach your arms overhead and clasp your hands together.
62. Inhale and lift your chest up. Exhale and fold forward.
63. Hold for a few breaths, then inhale and come back to a seated position.
64. Bring your feet together and extend your legs out in front of you.
65. Reach your arms overhead and clasp your hands together.
66. Inhale and lift your chest up. Exhale and fold forward.
67. Hold for a few breaths, then inhale and come back to a seated position.
68. Bring your feet together and extend your legs out in front of you.
69. Reach your arms overhead and clasp your hands together.
70. Inhale and lift your chest up. Exhale and fold forward.
71. Hold for a few breaths, then inhale and come back to a seated position.
72. Bring your feet together and extend your legs out in front of you.
73. Reach your arms overhead and clasp your hands together.
74. Inhale and lift your chest up. Exhale and fold forward.
75. Hold for a few breaths, then inhale and come back to a seated position.
76. Bring your feet together and extend your legs out in front of you.
77. Reach your arms overhead and clasp your hands together.
78. Inhale and lift your chest up. Exhale and fold forward.
79. Hold for a few breaths, then inhale and come back to a seated position.
80. Bring your feet together and extend your legs out in front of you.
81. Reach your arms overhead and clasp your hands together.
82. Inhale and lift your chest up. Exhale and fold forward.
83. Hold for a few breaths, then inhale and come back to a seated position.
84. Bring your feet together and extend your legs out in front of you.
85. Reach your arms overhead and clasp your hands together.
86. Inhale and lift your chest up. Exhale and fold forward.
87. Hold for a few breaths, then inhale and come back to a seated position.
88. Bring your feet together and extend your legs out in front of you.
89. Reach your arms overhead and clasp your hands together.
90. Inhale and lift your chest up. Exhale and fold forward.
91. Hold for a few breaths, then inhale and come back to a seated position.
92. Bring your feet together and extend your legs out in front of you.
93. Reach your arms overhead and clasp your hands together
Fun Yoga Sequence For Beginners Modern Music
The following yoga sequence is designed for beginners, and it incorporates modern music to help you stay focused and motivated.
1. Start in Mountain pose.
2. As you inhale, raise your arms up to the sky.
3. As you exhale, step or jump your feet out to plank pose.
4. Drop your knees to the floor, and then step or jump your feet back up to plank pose.
5. As you inhale, lower your body to the floor into Cobra pose.
6. As you exhale, lower your body back to plank pose.
7. Step or jump your feet forward to Downward-Facing Dog pose.
8. Hold the pose for five breaths.
9. As you exhale, step or jump your feet back up to plank pose.
10. Drop your knees to the floor, and then step or jump your feet back up to Downward-Facing Dog pose.
11. Inhale and raise your torso up to Cobra pose.
12. Exhale and release the pose.
13. Step or jump your feet forward to Downward-Facing Dog pose.
14. Hold the pose for five breaths.
15. As you exhale, step or jump your feet back up to plank pose.
16. Drop your knees to the floor, and then step or jump your feet back up to Downward-Facing Dog pose.
17. Inhale and raise your torso up to Cobra pose.
18. Exhale and release the pose.
19. Step or jump your feet forward to Downward-Facing Dog pose.
20. Hold the pose for five breaths.
21. As you exhale, step or jump your feet back up to plank pose.
22. Drop your knees to the floor, and then step or jump your feet back up to Downward-Facing Dog pose.
23. Inhale and raise your torso up to Cobra pose.
24. Exhale and release the pose.
25. Step or jump your feet forward to Downward-Facing Dog pose.
26. Hold the pose for five breaths.
27. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
28. Inhale and raise your torso up to Cobra pose.
29. Exhale and release the pose.
30. Step or jump your feet forward to Downward-Facing Dog pose.
31. Hold the pose for five breaths.
32. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
33. Inhale and raise your torso up to Cobra pose.
34. Exhale and release the pose.
35. Step or jump your feet forward to Downward-Facing Dog pose.
36. Hold the pose for five breaths.
37. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
38. Inhale and raise your torso up to Cobra pose.
39. Exhale and release the pose.
40. Step or jump your feet forward to Downward-Facing Dog pose.
41. Hold the pose for five breaths.
42. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
43. Inhale and raise your torso up to Cobra pose.
44. Exhale and release the pose.
45. Step or jump your feet forward to Downward-Facing Dog pose.
46. Hold the pose for five breaths.
47. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
48. Inhale and raise your torso up to Cobra pose.
49. Exhale and release the pose.
50. Step or jump your feet forward to Downward-Facing Dog pose.
51. Hold the pose for five breaths.
52. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
53. Inhale and raise your torso up to Cobra pose.
54. Exhale and release the pose.
55. Step or jump your feet forward to Downward-Facing Dog pose.
56. Hold the pose for five breaths.
57. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
58. Inhale and raise your torso up to Cobra pose.
59. Exhale and release the pose.
60. Step or jump your feet forward to Downward-Facing Dog pose.
61. Hold the pose for five breaths.
62. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
63. Inhale and raise your torso up to Cobra pose.
64. Exhale and release the pose.
65. Step or jump your feet forward to Downward-Facing Dog pose.
66. Hold the pose for five breaths.
67. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
68. Inhale and raise your torso up to Cobra pose.
69. Exhale and release the pose.
70. Step or jump your feet forward to Downward-Facing Dog pose.
71. Hold the pose for five breaths.
72. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
73. Inhale and raise your torso up to Cobra pose.
74. Exhale and release the pose.
75. Step or jump your feet forward to Downward-Facing Dog pose.
76. Hold the pose for five breaths.
77. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
78. Inhale and raise your torso up to Cobra pose.
79. Exhale and release the pose.
80. Step or jump your feet forward to Downward-Facing Dog pose.
81. Hold the pose for five breaths.
82. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
83. Inhale and raise your torso up to Cobra pose.
84. Exhale and release the pose.
85. Step or jump your feet forward to Downward-Facing Dog pose.
86. Hold the pose for five breaths.
87. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
88. Inhale and raise your torso up to Cobra pose.
89. Exhale and release the pose.
90. Step or jump your feet forward to Downward-Facing Dog pose.
91. Hold the pose for five breaths.
92. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
93. Inhale and raise your torso up to Cobra pose.
94. Exhale and release the pose.
95. Step or jump your feet forward to Downward-Facing Dog pose.
96. Hold the pose for five breaths.
97. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
98. Inhale and raise your torso up to Cobra pose.
99. Exhale and release the pose.
100. Step or jump your feet forward to Downward-Facing Dog pose.
101. Hold the pose for five breaths.
102. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
103. Inhale and raise your torso up to Cobra pose.
104. Exhale and release the pose.
105. Step or jump your feet forward to Downward-Facing Dog pose.
106. Hold the pose for five breaths.
107. As you exhale, step or jump your feet back up to Downward-Facing Dog pose.
108. Inhale and raise your torso up to Cobra pose.
109. Exhale and release the pose.
110. Step or jump your feet forward to Downward-Facing Dog pose.
111. Hold the pose for five breaths.
112. As you exhale,
Hot 37 Yoga Sequence
for Increased Flexibility
by
Aleksandra Zee
Do you want to increase your flexibility but don’t know where to start? Check out this 37-pose yoga sequence that is designed to boost your flexibility! This sequence can be done in the morning or evening, and it will take about 30-45 minutes to complete. If you have any injuries or health concerns, please consult with your doctor before starting this sequence.
1. Child’s Pose (Balasana)
This pose is a great way to start your yoga sequence because it relaxes the body and mind. Come to a kneeling position, then sit back on your heels and fold your torso forward, extending your arms out in front of you. Hold for a few deep breaths, then press back to Child’s Pose.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to warm up the body and stretch the hamstrings, calves, and shoulders. Come to all fours, then tuck your toes and lift your hips up and back, extending your arms and legs. Hold for a few breaths, then release back to all fours.
3. Camel (Ustrasana)
This pose is a great way to open up the chest and hips. From Downward-Facing Dog, walk your hands to your feet and then press your hips up and back. Reach for your heels with your hands, then slowly lean back, arching your spine. Hold for a few breaths, then release back to Downward-Facing Dog.
4. Chair (Utkatasana)
This pose is a great way to stretch the hamstrings and quads. Come to standing, then fold forward, keeping your spine straight. Bring your hands to your shins or to the floor. Hold for a few breaths, then release back to standing.
5. Triangle (Trikonasana)
This pose is a great way to stretch the hamstrings, hips, and chest. From Chair Pose, step your left foot out to the side and extend your left arm straight up. Reach for your right hand with your left hand, then turn your head to look up at your left hand. Hold for a few breaths, then release back to Chair Pose. Repeat on the other side.
6. Extended Triangle (Utthita Trikonasana)
This pose is a great way to stretch the hamstrings, hips, and chest. From Triangle Pose, extend your right arm and left leg out to the side. Reach for your right hand with your left hand, then turn your head to look up at your right hand. Hold for a few breaths, then release back to Triangle Pose. Repeat on the other side.
7. Warrior I (Virabhadrasana I)
This pose is a great way to stretch the hips and quads. From Triangle Pose, step your left foot back and turn your left heel in so that your left toes are pointing out to the side. Extend your arms out to the sides, then bend your left knee and sink your hips down. Hold for a few breaths, then release back to Triangle Pose. Repeat on the other side.
8. Warrior II (Virabhadrasana II)
This pose is a great way to stretch the hips and quads. From Warrior I Pose, extend your arms out to the sides and sink your hips down. Turn your right foot out to the side and extend your right arm straight up. Hold for a few breaths, then release back to Warrior I Pose. Repeat on the other side.
9. Reverse Warrior (Viparita Virabhadrasana)
This pose is a great way to stretch the hips and quads. From Warrior II Pose, turn your right foot in so that your right toes are pointing straight ahead. Extend your left arm straight up, then bend your left knee and sink your hips down. Hold for a few breaths, then release back to Warrior II Pose. Repeat on the other side.
10. Half Moon (Ardha Chandrasana)
This pose is a great way to stretch the hips and quads. From Warrior II Pose, lift your left arm and right leg up off the ground. Reach for your left hand with your right hand, then extend your left leg out to the side. Hold for a few breaths, then release back to Warrior II Pose. Repeat on the other side.
11. Tree (Vrikshasana)
This pose is a great way to stretch the hips and quads. From Half Moon Pose, find your balance. Bring your left foot to the inside of your right thigh, and press your foot against your thigh. Reach your arms out to the sides, then hold for a few breaths. Repeat on the other side.
12. Eagle (Garudasana)
This pose is a great way to stretch the hips and quads. From Tree Pose, bring your right foot to the inside of your left thigh, and press your foot against your thigh. Reach your arms out to the sides, then cross your right arm over your left arm. Hold for a few breaths, then repeat on the other side.
13. Triangle Twist (Parivrtta Trikonasana)
This pose is a great way to stretch the hips and quads. From Triangle Pose, twist your torso to the right and reach your left arm out to the side. Hold for a few breaths, then release back to Triangle Pose. Repeat on the other side.
14. Half Camel (Ardha Ustrasana)
This pose is a great way to open up the chest and hips. From Triangle Twist Pose, reach your right arm up and back, and clasp your hands together. Reach for your left heel with your right hand, then slowly lean back, arching your spine. Hold for a few breaths, then release back to Triangle Twist Pose. Repeat on the other side.
15. Low Lunge (Anjaneyasana)
This pose is a great way to stretch the hips and quads. From Triangle Twist Pose, step your left foot forward and sink your hips down. Extend your right arm straight up, then hold for a few breaths. Repeat on the other side.
16. Crescent Lunge (Anjaneyasana)
This pose is a great way to stretch the hips and quads. From Low Lunge Pose, lift your torso and extend your left arm up. Hold for a few breaths, then release back to Low Lunge Pose. Repeat on the other side.
17. Camel (Ustrasana)
This pose is a great way to open up the chest and hips. From Crescent Lunge Pose, reach your right arm up and back, and clasp your hands together. Reach for your left heel with your right hand, then slowly lean back, arching your spine. Hold for a few breaths, then release back to Crescent Lunge Pose. Repeat on the other side.
18. Half Camel (Ardha Ustrasana)
This pose is a great way to open up the chest and hips. From Crescent Lunge Pose, reach your right arm up and back, and clasp your hands together. Reach for your left heel with your right hand, then slowly lean back, arching your spine. Hold for a few breaths, then release back to Crescent Lunge Pose. Repeat on the other side.
19. Low Lunge (Anjaneyasana)
This pose is a great way to stretch the hips and quads. From Crescent Lunge Pose, step your left foot forward and sink your hips down. Extend your right arm straight up, then hold for a few breaths. Repeat on the other side.
20. Half Moon (Ardha Chandrasana)
This pose is a great way to stretch the hips and quads. From Low Lunge Pose, lift your left arm and right leg up off the ground. Reach for your left hand with your right hand, then extend your left leg out to the side. Hold for a few breaths, then release back to Low Lunge Pose. Repeat on the other side.
21. Warrior I (Virabhadrasana I)
This pose is a great way to stretch the hips and quads. From Half Moon Pose, step your left foot back and turn your left heel in so that your left toes are pointing out to the side. Extend your arms out to the sides, then bend your left knee and sink your hips down. Hold for a few breaths, then release back to Half Moon Pose. Repeat on the other side.
22. Warrior II (Virabhadrasana II)
This pose is a great way to stretch the hips and quads. From Warrior I Pose, extend your arms out to the sides and sink your hips down
Snow Day Yoga Sequence
On days when the snow is freshly falling and the roads are icy, there’s nothing like staying in and practicing yoga. Here is a sequence that will help keep you warm, centered and grounded.
1. Start in mountain pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, hinging at the hips.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, hinging at the hips.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, hinging at the hips.
8. Inhale and bring your hands to your shins.
9. Exhale and fold all the way down, resting your forehead on the floor.
10. Hold for five breaths.
11. Come back up to standing.
12. Inhale and reach your arms up overhead.
13. Exhale and fold forward, hinging at the hips.
14. Inhale and reach your arms up overhead.
15. Exhale and fold forward, hinging at the hips.
16. Inhale and reach your arms up overhead.
17. Exhale and fold forward, hinging at the hips.
18. Inhale and bring your hands to your shins.
19. Exhale and fold all the way down, resting your forehead on the floor.
20. Hold for five breaths.
21. Come back up 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.
