Good Night Yoga Sequence
Before bed, try this simple yoga sequence to help you relax and drift off to sleep.
1. Start in a comfortable seated position with your spine straight. Close your eyes and take a few deep breaths, inhaling and exhaling slowly and deeply.
2. Inhale and reach your arms up overhead, clasping your hands together. Exhale and lean to the left, then the right, gently stretching your torso.
3. Inhale and fold forward, keeping your spine straight. Exhale and release, sitting up tall.
4. Repeat the sequence a few times, then lie down in shavasana (corpse pose), letting your body relax completely. Take a few deep breaths, inhaling and exhaling slowly and deeply, and allow yourself to drift off to sleep.
Free Printable Yoga Sequences
Need a yoga sequence but don’t want to spend the time creating your own? Or maybe you’re a teacher looking for ideas to keep your classes fresh? No problem! I’ve got you covered with a bunch of free printable yoga sequences.
Each sequence is designed to target a specific goal or outcome, so you can pick the one that’s right for you. And if you’re looking for even more sequences, be sure to check out my ebook, The Yoga Sequencing Bible.
sequences, be sure to check out my ebook, The Yoga Sequencing Bible.
Printable Yoga Sequence for Strength and Flexibility
This sequence is designed to increase strength and flexibility. It includes a variety of poses that will work your whole body.
1. Sun Salutation A
2. Chair Pose
3. Downward Dog
4. Half Camel
5. Triangle Pose
6. Warrior III
7. Extended Triangle Pose
8. Half Moon Pose
9. Downward Dog
10. Child’s Pose
Yoga Sequences Pdf
There’s no question that a consistent yoga practice can lead to a number of impressive physical benefits, such as increased flexibility, strength and endurance. But what about the mental and emotional benefits of yoga?
A regular yoga practice can help you to find inner peace, increase your self-awareness and develop a more positive outlook on life. Yoga also helps to improve focus and concentration, and can even help to reduce stress levels.
So, if you’re looking to improve your mental and emotional wellbeing, a regular yoga practice is definitely worth considering. But where do you start?
One of the best ways to get started with yoga is to follow a yoga sequence. A yoga sequence is a series of poses that have been specifically designed to achieve a certain goal, such as increased flexibility or better balance.
There are a number of different yoga sequences that you can follow, depending on your experience level and what you hope to achieve. If you’re a beginner, it might be a good idea to start with a basic sequence that will introduce you to the basic poses and principles of yoga.
Once you’ve mastered the basic sequence, you can start to experiment with more advanced sequences that will challenge you and help you to progress in your yoga practice.
If you’re looking for a yoga sequence to follow, here are a few of our favourites:
The Sun Salutation Sequence
The Sun Salutation Sequence is a basic sequence that is perfect for beginners. It introduces you to the basic poses and principles of yoga, and is a great way to start your yoga practice.
The sequence consists of 12 poses, which are all performed in a flowing sequence. The Sun Salutation Sequence is a great way to warm up your body for a more challenging practice, or can be performed as a standalone sequence.
The Seated Sequence
The Seated Sequence is a great sequence for beginners and experienced yogis alike. It is a seated sequence, which means that all of the poses are performed while sitting down.
The sequence is designed to improve flexibility and open up the hips and chest. It is a great sequence for beginners, as it is a slower sequence and doesn’t require any advanced poses.
The Standing Sequence
The Standing Sequence is a more challenging sequence that is perfect for experienced yogis. It consists of a variety of standing poses that challenge your balance and strength.
The sequence is a great way to improve your flexibility and strength, and can also help to improve your balance. If you’re looking for a challenging yoga sequence, the Standing Sequence is a great option.
The Yin Yoga Sequence
The Yin Yoga Sequence is a slower, more relaxing sequence that is perfect for beginners and experienced yogis alike. It consists of a series of Yin Yoga poses that are designed to stretch and relax the body.
The Yin Yoga Sequence is a great way to relieve stress and tension, and can also help to improve flexibility and circulation. If you’re looking for a relaxing yoga sequence, the Yin Yoga Sequence is a great option.
Corepower Yoga C1 Sequence
The C1 sequence is a great way to start your practice or to use as a warm-up sequence. The sequence is designed to open the hips and spine.
1. Warm-up: Start with a few rounds of Sun Salutations to warm up the body.
2. Downward Dog: Come into Downward Dog, pressing the hips up and back and stretching the spine and arms.
3. Low Plank: Step or jump your feet forward to come into a low plank position. Keep the spine long and the shoulders stacked over the wrists.
4. Upward Dog: press the hips up and back to come into Upward Dog. Stretch the spine and arms.
5. Downward Dog: Step or jump your feet back to Downward Dog.
6. Triangle Pose: Step or jump your feet 3-4 feet apart and turn the right toes out to the right. Reach the right arm out to the side and hinge at the waist to reach the left hand to the floor. Keep the spine long and the shoulders stacked over the hips.
7. Half Moon Pose: From Triangle Pose, reach the left hand up to the sky. Keep the right hand on the floor and the hips squared to the front of the mat.
8. Warrior I Pose: From Half Moon Pose, step your feet together and come into Warrior I Pose. Reach the arms out to the sides and bend the front knee to 90 degrees.
9. Reverse Warrior: From Warrior I Pose, reach the right arm back and the left arm forward. Turn the torso to the right and keep the back leg straight.
10. Crescent Lunge: From Reverse Warrior, step the left foot forward to come into Crescent Lunge. Keep the front knee bent to 90 degrees and the back knee off the floor. Reach the arms up to the sky.
11. Child’s Pose: From Crescent Lunge, release the back knee to the floor and come into Child’s Pose. Stretch the hips and spine.
12. Camel Pose: From Child’s Pose, come into Camel Pose. Reach the hands to the heels and arch the back.
13. Fish Pose: From Camel Pose, release the hands to the floor and come into Fish Pose. Stretch the spine and chest.
14. Supine Spinal Twist: From Fish Pose, release the legs to the floor and come into Supine Spinal Twist. Twist to the right and keep the left shoulder on the floor.
15. Corpse Pose: From Supine Spinal Twist, release the twist and come into Corpse Pose. Stretch the spine and relax the body.
Cooling Power Yoga Sequence
The cooling power yoga sequence is a great way to end a hot yoga class or to cool down your body after a vigorous workout. This sequence includes poses that will help to cool your body and mind, and leave you feeling refreshed and invigorated.
The sequence begins with a few gentle poses to open the hips and stretch the lower back. Next, we’ll move on to some more vigorous poses that will help to circulate the blood and cool the body down. Finally, we’ll end with a few calming poses to soothe the mind and body.
So, without further ado, let’s get started with the cooling power yoga sequence!
The Cooling Power Yoga Sequence
1. Hip opener: Child’s pose
2. Low back stretch: Cat-cow pose
3. Vigorous poses: Downward-facing dog, Upward-facing dog, and Cobra pose
4. calming poses: Child’s pose, 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.