Hot Hatha Yoga Sequence
for Morning
It’s a new day, and you’re feeling refreshed and invigorated. You’ve got your coffee, your breakfast, and your yoga mat – it’s time to start your day with a hot yoga sequence!
1. Sun Salutations
Start your sequence with a few rounds of sun salutations. This will warm your body up and get your blood flowing.
2. Downward Dog
From sun salutations, move into downward dog. This pose is great for stretching out your hamstrings and getting your spine aligned.
3. Half Camel
Next, move into half camel. This pose is great for stretching your chest and opening your hips.
4. Child’s Pose
Finish your sequence with child’s pose. This pose is great for stretching out your back and your hips.
Create Your Yoga Sequence
When you create your yoga sequence, you have the opportunity to design an experience that meets your specific needs. You can choose poses that will energize you or calm you, stretch you or strengthen you. You can also choose a sequence that will focus on a particular area of your body, such as your hips or your heart.
To create your own sequence, start by choosing a few basic poses that you know well and feel comfortable with. These might be poses like downward dog, cat/cow, and Warrior I. Once you have your basic poses, you can begin to put them together into a sequence.
One way to sequence your poses is to think about the order of the poses in terms of their benefits. For example, you might want to start your sequence with a pose that is energizing, like sun salutations. Then you might move on to a pose that is calming, like Child’s Pose. After that, you might do a pose that is strengthening, like Chair Pose. Finally, you might end your sequence with a pose that is stretching, like Triangle Pose.
Another way to sequence your poses is to think about the order of the poses in terms of their difficulty. For example, you might want to start your sequence with a pose that is easy, like Cat/Cow. Then you might move on to a pose that is more challenging, like Downward Dog. After that, you might do a pose that is even more challenging, like Warrior I. Finally, you might end your sequence with a pose that is the most challenging, like Handstand.
Once you have chosen the poses for your sequence, it’s important to practice them in the correct order. This will help you to get the most out of your sequence.
If you are new to yoga, it might be a good idea to start with a simple sequence that focuses on the basic poses. As you become more comfortable with yoga, you can begin to create more complex sequences that include more challenging poses.
Core Yoga Sequence Pdf
The yoga sequence pdf below is a great way to start your day, or to wind down at the end of the day. It’s also a great way to practice yoga if you’re short on time. This sequence is a basic sequence that will help to open up your body and prepare you for a more challenging practice.
1. Sun Salutation A (Surya Namaskara A)
This is a basic sun salutation that will help to warm up your body.
2. Half Moon Pose (Ardha Chandrasana)
This pose will help to open up your hips and chest.
3. Triangle Pose (Trikonasana)
This pose will help to open up your hips, chest, and shoulders.
4. Extended Triangle Pose (Utthita Trikonasana)
This pose is a more advanced version of triangle pose. It will help to open up your hips and chest even more.
5. Low Lunge (Anjaneyasana)
This pose will help to open up your hips and groin.
6. Camel Pose (Ustrasana)
This pose will help to open up your chest and hip flexors.
7. Chair Pose (Utkatasana)
This pose will help to open up your hips and groin.
8. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose will help to open up your hips, hamstrings, and calves.
9. Standing Forward Bend (Paschimottanasana)
This pose will help to stretch out your hamstrings and calves.
10. Seated Forward Bend (Paschimottanasana)
This pose will help to stretch out your hamstrings and calves.
11. Half Camel Pose (Ardha Ustrasana)
This pose will help to open up your chest and hip flexors.
12. Bridge Pose (Setu Bandha Sarvangasana)
This pose will help to open up your chest and hips.
13. Child’s Pose (Balasana)
This pose will help to stretch out your hips, hamstrings, and lower back.
14. Corpse Pose (Savasana)
This pose will help to relax your body and mind.
End Of Year Yoga Sequence
The end of the year is a time to reflect on the past twelve months and set intentions for the coming year. As we reflect on the year that has passed, we might ask ourselves what we would like to change or improve in the coming year. One way to set the tone for the New Year is by starting it with a yoga practice.
A yoga sequence to reflect on the past year and set intentions for the New Year:
1. Find a comfortable seat and take a few deep breaths in and out.
2. Bring your awareness to your heart center and take a few deep breaths in and out.
3. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
4. Inhale and lengthen your spine. Exhale and fold forward again.
5. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
6. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
7. Lower your knees to the floor if needed.
8. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
9. Hold for a few breaths.
10. Inhale and step or jump forward to a Forward Fold pose.
11. Allow your head and neck to relax.
12. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
13. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
14. Lower your knees to the floor if needed.
15. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
16. Hold for a few breaths.
17. Inhale and step or jump forward to a Forward Fold pose.
18. Allow your head and neck to relax.
19. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
20. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
21. Lower your knees to the floor if needed.
22. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
23. Hold for a few breaths.
24. Inhale and step or jump forward to a Forward Fold pose.
25. Allow your head and neck to relax.
26. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
27. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
28. Lower your knees to the floor if needed.
29. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
30. Hold for a few breaths.
31. Inhale and step or jump forward to a Forward Fold pose.
32. Allow your head and neck to relax.
33. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
34. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
35. Lower your knees to the floor if needed.
36. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
37. Hold for a few breaths.
38. Inhale and step or jump forward to a Forward Fold pose.
39. Allow your head and neck to relax.
40. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
41. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
42. Lower your knees to the floor if needed.
43. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
44. Hold for a few breaths.
45. Inhale and step or jump forward to a Forward Fold pose.
46. Allow your head and neck to relax.
47. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
48. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
49. Lower your knees to the floor if needed.
50. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
51. Hold for a few breaths.
52. Inhale and step or jump forward to a Forward Fold pose.
53. Allow your head and neck to relax.
54. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
55. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
56. Lower your knees to the floor if needed.
57. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
58. Hold for a few breaths.
59. Inhale and step or jump forward to a Forward Fold pose.
60. Allow your head and neck to relax.
61. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
62. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
63. Lower your knees to the floor if needed.
64. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
65. Hold for a few breaths.
66. Inhale and step or jump forward to a Forward Fold pose.
67. Allow your head and neck to relax.
68. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
69. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
70. Lower your knees to the floor if needed.
71. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
72. Hold for a few breaths.
73. Inhale and step or jump forward to a Forward Fold pose.
74. Allow your head and neck to relax.
75. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
76. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
77. Lower your knees to the floor if needed.
78. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
79. Hold for a few breaths.
80. Inhale and step or jump forward to a Forward Fold pose.
81. Allow your head and neck to relax.
82. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head and neck to relax.
83. Inhale and lift your torso up. Exhale and step or jump back to a plank pose.
84. Lower your knees to the floor if needed.
85. Inhale and lift your torso up. Exhale and step or jump back to a Downward Dog pose.
86. Hold for a few breaths.
87. Inhale and step or jump forward to a Forward Fold pose.
88. Allow your head and neck to relax.
89. Inhale and reach your arms
Acro Yoga Sequences
:
There are a variety of sequences that can be done in Acro Yoga. The following are some basic sequences that can be done to help get you started:
1. The beginner sequence:
This sequence is for people who are just starting out in Acro Yoga. It is a basic sequence that will help you to get comfortable with the poses and the basic moves.
2. The intermediate sequence:
This sequence is for people who have some experience in Acro Yoga. It is a bit more challenging than the beginner sequence, but still not too difficult.
3. The advanced sequence:
This sequence is for people who have a lot of experience in Acro Yoga. It is very challenging and will test your limits.
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.
