Hatha Yoga Sequence Class
This sequence is designed to open the hips and heart, and to provide a moderate workout.
1. Start in mountain pose.
2. Step the left foot back 3-4 feet and hinge at the hips to fold forward, keeping the spine long.
3. Bring the hands to the floor, or to a block if needed.
4. inhale and lift the torso to standing, then exhale and step the right foot back.
5. Fold forward again.
6. Hold for 3-5 breaths, then inhale to standing and switch sides.
Reclined Dancer Yoga Sequence
This yoga sequence is designed to open up the hips and spine, and to stretch the hamstrings. It is also a great way to relax and restore after a long day.
Start in a seated position with your legs stretched out in front of you. Place your left ankle on your right thigh, and your right ankle on your left thigh. Gently press your legs together, and fold forward from your hips, reaching your hands toward the floor. Hold for five breaths, then switch legs and repeat.
Next, come into a kneeling position with your thighs parallel to each other. Bring your right foot in front of your left knee, and press your hips forward. Reach your hands toward the floor, and hold for five breaths. Switch legs and repeat.
From here, come into a Downward Dog position. Spread your fingers wide and press your palms into the floor. Straighten your legs and press your heels toward the floor. Hold for five breaths.
Then, come into a Child’s Pose. Sit on your heels and fold forward, reaching your arms out in front of you. Hold for five breaths.
Finally, come into a Savasana (Corpse Pose) position. Lie flat on your back and relax your arms and legs. Close your eyes and breathe deeply for five minutes.
Sequence Wiz Yoga Olga
founded Sequence Wiz Yoga in 2009 to bring her love of sequencing and yoga to the masses. She has since created sequences for all types of practitioners, from beginners to experts. Olga’s sequences are always creative, challenging, and inspiring. She is a regular contributor to Yoga Journal and has been featured in Yoga International and other publications. Olga’s sequences are also available as online classes. Sequence Wiz Yoga sequences are designed to help students create their own sequences, as well as to provide inspiration for their practice. Olga’s sequences are always well-rounded, incorporating all aspects of yoga. She is a master of sequencing and her sequences always flow beautifully. Her classes are a wonderful way to explore the art of sequencing and to improve your own sequencing skills.
Making A Yoga Sequence
is an Art
Sequencing yoga poses is an art. There are many things to consider, including the order of the poses, the transitions between them, the duration of each pose, and the counter poses.
When sequencing yoga poses, it is important to consider the order of the poses. The poses should flow smoothly from one to the next. There should be a natural progression from one pose to the next.
It is also important to consider the transitions between the poses. The transitions should be smooth and graceful. They should flow from one pose to the next without interrupting the flow of the sequence.
The duration of each pose is also important to consider. The poses should not be held for too long or too short. They should be held for the correct amount of time to allow for the best results.
The counter poses are also important to consider. The counter poses should be used to balance the sequence. They should help to stretch and open the body, and they should help to release any tension that has been built up in the muscles.
When sequencing yoga poses, it is important to consider all of these things. The sequence should be well-balanced and it should flow smoothly from one pose to the next.
Spring Cleanse Yoga Sequence
Springtime is the perfect opportunity to cleanse and renew your body, mind, and spirit. This yoga sequence is designed to help you do just that! The poses are gentle and effective, and the sequence can be easily adapted to your own needs and abilities.
1. Mountain Pose (Tadasana)
This is the foundation for all standing poses. Come to a tall standing position, with your feet hip-width apart and your weight evenly distributed. Engage your core and rise up through your spine. Reach your arms overhead, clasp your hands, and stretch your upper body.
2. Downward Facing Dog (Adho Mukha Svanasana)
This is a great pose to open up your shoulders and chest. Come onto your hands and knees, then tuck your toes and lift your hips up and back. Keep your spine lengthened and your shoulders down. Hold for 5-10 breaths.
3. Half Camel (Ardha Ustrasana)
This pose is great for opening up your chest and stretching your back. From Downward Facing Dog, come into a kneeling position. Place your hands on your lower back, then press your hips forward and arch your back. Keep your gaze forward and hold for 5-10 breaths.
4. Child’s Pose (Balasana)
This is a great pose to soothe and relax your body. Come to a kneeling position, then fold forward and rest your forehead on the floor. Extend your arms out in front of you and relax your entire body. Hold for 5-10 breaths.
5. Cat-Cow Pose (Matsyasana-Bitilasana)
This is a great pose to help open up your spine and spine. Come to all fours, then inhale as you arch your back and look up. Exhale as you sink your spine and tuck your chin, rounding your back. Continue moving through these poses for 5-10 breaths.
6. Seated Forward Bend (Paschimottanasana)
This is a great pose to stretch your hamstrings and spine. Sit on the floor with your legs straight out in front of you. Bend forward and reach for your toes. Keep your spine lengthened and hold for 5-10 breaths.
7. Upward Dog (Urdhva Mukha Svanasana)
This is a great pose to open up your chest and spine. Come to all fours, then press your hips up and back as you lift your chest and shoulders. Keep your gaze forward and hold for 5-10 breaths.
8. Downward Dog (Adho Mukha Svanasana)
Come back into Downward Facing Dog, and hold for 5-10 breaths.
9. Child’s Pose (Balasana)
Come back into Child’s Pose and hold for 5-10 breaths.
10. Camel Pose (Ustrasana)
This is a great pose to open up your chest and spine. From Child’s Pose, come into a kneeling position. Place your hands on your lower back, then press your hips forward and arch your back. Keep your gaze forward and hold for 5-10 breaths.
11. Seated Forward Bend (Paschimottanasana)
Come back into Seated Forward Bend and hold for 5-10 breaths.
12. Half Camel (Ardha Ustrasana)
Come back into Half Camel and hold for 5-10 breaths.
13. Mountain Pose (Tadasana)
Come back into Mountain Pose and hold for 5-10 breaths.
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.
