Hatha Yoga Sequence Isha
Yoga
The following Hatha Yoga sequence, called Isha Yoga, is designed to open the body, calm the mind and prepare you for meditation. If you are new to yoga, or if you have any health concerns, please consult with your doctor before practicing.
1. Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, focusing on the sensation of the breath moving in and out of your body.
2. Inhale and raise your arms overhead, then exhale and sweep them down to the sides.
3. Inhale and reach up through the crown of your head, then exhale and fold forward, keeping your spine straight.
4. Inhale and extend your spine upward, then exhale and relax your head and neck.
5. Inhale and reach your right arm up to the sky, then exhale and reach your left arm down to the ground.
6. Inhale and switch arms, then exhale and relax your arms by your sides.
7. Inhale and extend your right leg forward, then exhale and fold your left leg back.
8. Inhale and switch legs, then exhale and relax your legs.
9. Inhale and reach your arms overhead, then exhale and relax your arms by your sides.
10. Take a few deep breaths, then slowly open your eyes and stand up.
Free Yoga Sequences For Beginners
If you are new to yoga, or have been practicing for a while but are still working on your basic poses, you may be wondering where to find good yoga sequences to follow.
The best place to start is with a basic sequence that will take you through the most essential poses. Once you have that sequence down, you can add in more advanced poses and flows.
Here is a basic yoga sequence for beginners:
1. Sun Salutation A (Surya Namaskar A) – This sequence of poses is a great way to warm up your body and get your blood flowing. It also helps to open your chest and stretch your shoulders.
2. Half Camel (Uttanasana) – This pose stretches the muscles in your back and opens your chest.
3. Low Lunge (Anjaneyasana) – This pose stretches the hip flexors and quads.
4. Downward Dog (Adho Mukha Svanasana) – This pose strengthens your arms and legs, and stretches your back and hamstrings.
5. Half Camel (Uttanasana) – This pose stretches the muscles in your back and opens your chest.
6. Mountain Pose (Tadasana) – This is a basic standing pose that helps to build strength and stability in your body.
7. Triangle Pose (Trikonasana) – This pose stretches the muscles in your side and opens your chest.
8. Warrior I (Virabhadrasana I) – This pose strengthens your legs and opens your hips.
9. Half Moon Pose (Ardha Chandrasana) – This pose strengthens your arms and legs, and stretches your side.
10. Child’s Pose (Balasana) – This pose is a resting pose that helps to stretch the hips, thighs, and ankles.
Once you have mastered this basic sequence, you can add in more advanced poses and flows. Or, you can follow a more specific yoga sequence designed for beginners.
The best way to find a good beginner yoga sequence is to search online or in a yoga book. There are also many great yoga videos available online that can help you to learn the poses and put together a sequence.
Just be sure to start slowly, and always listen to your body. If a pose feels uncomfortable or too challenging, back off and try a simpler variation. With time and practice, you will gradually be able to build up to more advanced poses.
Sequence Yoga Iyengar
is a form of Hatha Yoga that emphasizes the use of props, including belts, blocks, and blankets, to help students maintain correct alignment in poses. This type of yoga is named for its founder, B.K.S. Iyengar, who has been teaching since the 1940s. Iyengar Yoga is known for its attention to detail and its focus on precision and alignment. Iyengar Yoga is a great choice for beginners, as well as for more experienced students who want to focus on perfecting their poses.
Hatha Yoga Asanas Sequence
There are many different types of yoga, but all of them share a common goal: to unite the body, mind, and spirit. Hatha yoga is one of the most popular types of yoga, and it focuses on physical poses (asanas) and breathing exercises (pranayama).
If you’re new to yoga, it can be helpful to follow a sequence of asanas. This sequence will help you to build strength, flexibility, and balance. It also includes a few poses that are especially beneficial for beginners.
1. Mountain Pose (Tadasana)
This is the basic standing pose. Stand with your feet together, and press your big toes and heels together. Engage your thigh muscles and lift your kneecaps. Relax your shoulders and extend your arms straight out from your shoulders.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This is a popular pose that stretches the entire body. From Mountain Pose, tuck your toes and lift your hips up and back. Press your palms into the floor and extend your arms and legs. Keep your spine straight and your head between your arms.
3. Chair Pose (Utkatasana)
This is a challenging pose that builds strength in the thighs and glutes. From Downward-Facing Dog, step your feet forward so that they are hip-width apart. Bend your knees and squat down, bringing your thighs parallel to the floor. Extend your arms straight out in front of you.
4. Half Camel Pose (Ardha Ustrasana)
This pose stretches the entire front of the body. From Chair Pose, reach back and grab your heels with your hands. Arch your back and extend your chest forward. Keep your head up and your gaze focused on the horizon.
5. Triangle Pose (Trikonasana)
This is a great pose for stretching the hamstrings and sides of the body. From Half Camel Pose, pivot your feet so that they are pointing to the left and extend your left arm straight out to the side. Reach your right arm straight up towards the sky. Keep your hips facing forward and your spine straight.
6. Warrior I Pose (Virabhadrasana I)
This is a powerful pose that builds strength in the legs and glutes. From Triangle Pose, turn your left foot so that it’s pointing to the right and extend your left arm straight out to the side. Bend your right knee and lunge forward, extending your right arm straight out in front of you. Keep your back straight and your gaze focused on the horizon.
7. Warrior II Pose (Virabhadrasana II)
This is another powerful pose that builds strength in the legs and glutes. From Warrior I Pose, turn your left foot so that it’s pointing to the right and extend your left arm straight out to the side. Bend your right knee and lunge forward, extending your right arm straight out in front of you. Keep your back straight and your gaze focused on the horizon.
8. Reverse Warrior Pose (Viparita Virabhadrasana)
This is a great pose for stretching the sides of the body. From Warrior II Pose, pivot your feet so that your left foot is pointing towards the front of the room and your right foot is pointing towards the back of the room. Reach your right arm straight up towards the sky and keep your left arm on your hip.
9. Child’s Pose (Balasana)
This is a calming pose that stretches the hips, thighs, and lower back. From Reverse Warrior Pose, sink down into a kneeling position and extend your arms forward. Rest your forehead on the floor and let your hips rest on your heels.
10. Corpse Pose (Savasana)
This is the final pose in any yoga sequence. It’s a restful pose that allows you to relax and rejuvenate. Lie down on your back and let your arms and legs fall naturally to the floor. Close your eyes and focus on your breath.
Prana Vayu Yoga Sequence
The Prana Vayu yoga sequence is designed to open up the chest and lungs, and to increase the flow of prana (life force energy) through the body. The sequence consists of a sequence of poses that are coordinated with the breath, and is a great way to start your day or to wind down at the end of the day.
The sequence begins with a few simple poses to warm up the body, followed by a sequence of poses that open the chest and lungs. The sequence concludes with a few final poses to relax the body and mind.
The following sequence can be adapted to your own needs and abilities. If any of the poses are too difficult, simply skip them and move on to the next pose.
Warm-Up Poses
1. Cat-Cow Pose
2. Downward-Facing Dog Pose
3. Child’s Pose
4. Upward-Facing Dog Pose
Chest and Lung Opener Poses
1. Camel Pose
2. Cow Face Pose
3. Cobra Pose
4. Fish Pose
5. Plank Pose
Final Poses
1. Child’s Pose
2. 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.
