Gentle Yoga Floor Sequence
This sequence is designed to gently warm up the body and prepare it for deeper yoga poses. It can be used as a standalone sequence, or as a warm-up before a more vigorous practice.
Begin in Child’s Pose (Balasana).
Cat/Cow Pose (Marjaryasana/Bitilasana)
Come to all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips. Inhale, and arch your spine up towards the ceiling. Exhale, and tuck your chin towards your chest, rounding your back. Continue moving between Cat and Cow pose, flowing with your breath.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
From all fours, press your palms firmly into the floor and lift your hips up towards the ceiling. Straighten your legs and press your heels firmly into the ground. Hold for 5-10 breaths.
Warrior I Pose (Virabhadrasana I)
From Downward-Facing Dog Pose, step your right foot forward between your hands. Bend your knee and sink into your hips, coming into a low lunge. Reach your arms overhead, and hold for 5-10 breaths. Repeat on the left side.
Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back with your feet flat on the floor and your knees bent. Press your feet and palms into the floor, and lift your hips up towards the ceiling. Hold for 5-10 breaths.
Extended Triangle Pose (Utthita Trikonasana)
From Downward-Facing Dog Pose, step your left foot forward 3-4 feet. Turn your left foot so that the heel is pointing towards the front of the mat, and the toes are pointing to the side. Bend your right knee and sink into your hips, coming into a low lunge. Reach your left arm towards the ceiling, and your right arm towards the floor. Hold for 5-10 breaths. Repeat on the other side.
Pigeon Pose (Eka Pada Rajakapotasana)
From Downward-Facing Dog Pose, bring your right knee forward to touch your right wrist. Sink into your hips and fold over your right leg. Reach your left arm towards the ceiling. Hold for 5-10 breaths. Repeat on the left side.
Corpse Pose (Savasana)
Lie on your back with your feet flat on the floor and your palms facing up. Close your eyes and relax for 5-10 minutes.
Perfect Vinyasa Yoga Sequence
for Beginners
If you’re new to yoga, a vinyasa sequence can be a great way to start your practice. A vinyasa sequence is a series of poses that are linked together with breath. This sequence is designed specifically for beginners and can be practiced at home or in a class.
The sequence begins with a few basic poses to warm up the body. Sun Salutations are then used to transition in to the main sequence. The main sequence consists of a few basic poses that are repeated a few times. The sequence ends with a few more basic poses and a final relaxation pose.
Here’s a perfect vinyasa yoga sequence for beginners:
Warm-Up Poses
Cat-Cow Pose
Downward-Facing Dog Pose
Upward-Facing Dog Pose
Sun Salutations
Main Sequence
Downward-Facing Dog Pose
Plank Pose
Upward-Facing Dog Pose
Camel Pose
Child’s Pose
Downward-Facing Dog Pose
Final Poses
Sphinx Pose
Bridge Pose
Corpse Pose
Gentle Hatha Yoga Class Sequence
The following sequence is a gentle hatha yoga class that is designed to open the body and mind. The class begins with a few minutes of breath work to help center and focus the mind. This is followed by a sequence of gentle poses that are held for a few breaths each. The class ends with a few minutes of final relaxation.
1. Breath work: Inhale and exhale deeply for a few minutes, focusing on the breath.
2. Sun Salutations: Start in mountain pose. Inhale as you reach your arms overhead, and exhale as you fold forward. Inhale as you step or jump back to plank pose, and exhale as you lower to the floor. Inhale as you come into Cobra pose, and exhale as you release back to the floor. Inhale as you come into Downward Dog pose, and exhale as you step or jump forward to standing position.
3. Gentle poses:
-Warrior I: Step or jump into warrior I pose. Inhale as you extend your right arm and your left leg, and exhale as you return to starting position. Repeat on the other side.
-Mountain pose: Stand in mountain pose, with your feet hip-width apart and your arms at your sides.
-Tree pose: Stand in mountain pose, and place your left foot on your right thigh. Extend your arms overhead, and hold for a few breaths. Repeat on the other side.
-Cat-Cow pose: Get on all fours, with your hands below your shoulders and your knees below your hips. Inhale as you arch your back, and exhale as you round your spine.
4. Final relaxation: Lie on your back and relax for a few minutes.
Sadhguru Yoga Sequence
for Depression
Depression is a serious mental health condition that can take many different forms. It can result in a general feeling of sadness and hopelessness, or in specific problems such as a lack of energy, trouble concentrating, or feelings of worthlessness or guilt. No matter what its specific form, depression can make it hard to enjoy life and do the things you once loved.
If you are experiencing depression, it is important to get help. However, there are also things you can do to help yourself feel better. One approach is to try a yoga sequence specifically designed to help with depression.
The sequence below was created by Sadhguru, a yogi and mystic who has worked extensively with depression and other mental health issues. It is a gentle sequence that can be done by people of all ages and experience levels.
Sadhguru’s Yoga Sequence for Depression
1. Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, focusing on inhaling and exhaling fully.
2. Bring your awareness to your heart center. Feel the warmth of the breath as it enters and leaves your body.
3. Inhale and raise your arms over your head, clasping your hands together. Exhale and lower your arms.
4. Inhale and raise your left leg. Bend your knee and bring your thigh parallel to the floor. Exhale and lower your leg.
5. Inhale and raise your right leg. Bend your knee and bring your thigh parallel to the floor. Exhale and lower your leg.
6. Inhale and raise your left arm. Exhale and lower your arm.
7. Inhale and raise your right arm. Exhale and lower your arm.
8. Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, focusing on inhaling and exhaling fully.
9. Repeat steps 2-8.
This sequence can be done once or twice a day. It is important to be gentle with yourself and not to push yourself too hard. If you find any of the poses difficult or uncomfortable, please skip them and move on to the next one.
The yoga sequence for depression can help to improve your mood, increase your energy, and help you to feel more positive and hopeful. It is just one approach to managing depression, but it may be a helpful tool for you. If you would like to learn more about yoga and depression, or if you are looking for other ways to manage your condition, please talk to your doctor or therapist.
Kundalini Yoga Asana Sequence
for Beginners
Kundalini Yoga is a dynamic form of yoga that incorporates movement, breath work, mantra and meditation. It is a powerful and transformative practice that can help to awaken your spiritual energy, or kundalini.
The following Kundalini Yoga asana sequence is designed for beginners. It will help to warm up your body and prepare you for the practice.
1. Mountain Pose
Mountain pose is a basic standing pose that helps to ground and center you. It also strengthens your legs and spine.
Stand tall with your feet hip-width apart.
Engage your abs and tuck your tailbone under.
Press your palms together at your heart center.
Take a deep breath in and lift your chin to the sky.
Exhale and relax your shoulders.
2. Downward Dog
Downward dog is a foundational yoga pose that stretches your hamstrings, calves and back. It also strengthens your arms and wrists.
Start in mountain pose.
Exhale and step your feet back to come into downward dog.
Spread your fingers wide and press your palms into the ground.
Keep your hips high and your spine long.
3. Camel Pose
Camel pose is a deep backbend that stretches your chest and abs.
Start in downward dog.
Exhale and step your feet forward to come into a kneeling position.
Place your hands on your hips.
Press your hips forward and arch your back.
Keep your chin tucked and gaze up at the sky.
4. Child’s Pose
Child’s pose is a restorative yoga pose that relaxes your mind and body.
Start in a kneeling position.
Touch your big toes together and sit back on your heels.
Exhale and fold forward, extending your arms out in front of you.
Place your forehead on the ground and relax your shoulders.
5. Cat-Cow Pose
Cat-cow pose is a gentle spinal twist that warms up your spine and opens your chest.
Start in child’s pose.
Inhale and lift your head and chest to come into cat pose.
Exhale and tuck your chin to come into cow pose.
Repeat these poses, moving back and forth between cat and cow.
6. Warrior I
Warrior I is a powerful standing pose that strengthens your legs, hips and glutes.
Start in mountain pose.
Step your right foot forward and come into a lunge position.
Bend your right knee and extend your left leg back.
Raise your arms overhead and clasp your hands together.
Look up at your hands.
7. Warrior II
Warrior II is a similar pose to warrior I, but it stretches your hips and groin.
Start in warrior I pose.
Rotate your torso to the right and extend your left arm out to the side.
Bend your right knee and extend your left leg back.
Look over your right shoulder.
8. Triangle Pose
Triangle pose is a deep hip opener that stretches your hamstrings and quads.
Start in warrior II pose.
Rotate your torso to the right and extend your left arm out to the side.
Bend your right knee and extend your left leg back.
Touch your right fingertips to your left ankle.
Keep your hips squared to the front of the room.
9. Extended Triangle Pose
Extended triangle pose is a deeper variation of triangle pose that stretches your entire side body.
Start in triangle pose.
Rotate your torso to the right and extend your left arm out to the side.
Bend your right knee and extend your left leg back.
Touch your right fingertips to your left ankle.
Reach your left hand up to the sky.
10. Seated Forward Bend
Seated forward bend is a deep hamstring and calf stretch.
Start in a seated position with your legs extended in front of you.
Bend your knees and fold forward, extending your arms out in front of you.
Keep your spine long and your chest open.
11. Corpse Pose
Corpse pose is a final resting pose that allows you to relax and restore your mind and body.
Lie down on your back with your legs extended and your arms at your sides.
Close your eyes and relax your body and mind.
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.
