How To Build A Yoga Sequence That Builds The Poses
When sequencing a yoga class, it is important to keep in mind the order of poses and how they will build on one another. In this blog post, we will explore how to build a yoga sequence that will help you progress safely and effectively through the poses.
We will start with the basics and work our way up to more advanced poses. First, let’s take a look at some of the basic poses that are essential for any yoga sequence.
Mountain Pose (Tadasana)
This is the foundation for all standing poses. It is important to learn how to do this pose correctly, as it will help you to maintain good alignment in all of the other standing poses.
To do Mountain Pose, stand with your feet hip-width apart, tuck your tailbone under, and press your palms together in front of your heart.
Make sure that your shoulders are down and your chest is open. You should feel stable and grounded in this pose.
Warrior I (Virabhadrasana I)
This is a great pose to build strength and stability in the legs. It also opens the hips and chest.
To do Warrior I, stand in Mountain Pose and step your left foot back about 3-4 feet.
Turn your left heel in so that your toes are pointing to the right. Bend your right knee and sink your hips down towards the floor.
Make sure that your right knee is directly over your ankle and your right thigh is parallel to the floor. Reach your arms out to the sides and hold for 5-10 breaths.
Switch sides and repeat.
Downward-Facing Dog (Adho Mukha Svanasana)
This is a great pose to stretch the hamstrings, shoulders, and calves. It also helps to open the chest and improve circulation.
To do Downward-Facing Dog, start in Tabletop Position.
Extend your legs and press your heels into the floor. Lift your hips up and back, and press your chest towards your thighs.
Make sure that your shoulders are down and your hips are parallel to the floor. Hold for 5-10 breaths.
Now that we have reviewed the basic poses, let’s take a look at how to sequence them to build the poses.
The following sequence is great for beginners. It will help you to build strength and flexibility in the body.
1. Mountain Pose
2. Warrior I
3. Downward-Facing Dog
4. Child’s Pose
5. Tabletop Position
6. Warrior II
7. Triangle Pose
8. Half Moon Pose
9. Extended Triangle Pose
10. Standing Forward Bend
11. Camel Pose
12.Scale Pose
13. Chair Pose
14. Half Camel Pose
15. Warrior III
16. Tree Pose
17. Final Resting Pose
For more advanced yoga students, the following sequence can be used to build more challenging poses.
1. Mountain Pose
2. Downward-Facing Dog
3. Half Camel Pose
4. Chair Pose
5. Triangle Pose
6. Extended Triangle Pose
7. Half Moon Pose
8. Warrior III
9. Camel Pose
10. Scale Pose
11. Standing Forward Bend
12. Final Resting Pose
Summer Solstice 2017 Yoga Sequence
The longest day of the year is a great time to practice yoga and connect with the sun. This sequence will open your heart and connect you with the energy of the sun.
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses is a great way to start your practice and connect with the energy of the sun. It warms up your body and gets your heart pumping.
2. Half Camel (Ardha Ustrasana)
This pose opens your heart and allows you to connect with the energy of the sun. It is a great way to release tension in your chest and neck.
3. Standing Forward Bend (Uttanasana)
This pose is a great way to release tension in your back and neck. It also helps to calm the mind.
4. Low Lunge (Anjaneyasana)
This pose opens your hips and allows you to connect with the energy of the sun. It is a great way to release tension in your hips and lower back.
5. Triangle Pose (Trikonasana)
This pose opens your hips and allows you to connect with the energy of the sun. It is a great way to release tension in your hips and lower back.
6. Half Camel (Ardha Ustrasana)
This pose opens your heart and allows you to connect with the energy of the sun. It is a great way to release tension in your chest and neck.
7. Standing Forward Bend (Uttanasana)
This pose is a great way to release tension in your back and neck. It also helps to calm the mind.
8. Child’s Pose (Balasana)
This pose is a great way to relax your body and mind. It is also a great way to cool down your body after a vigorous practice.
Short Evening Yoga Sequence
If you’re like most people, you probably don’t have a lot of time to spare in the evening. But that doesn’t mean you can’t enjoy a little yoga! This short evening yoga sequence will help you wind down and relax after a long day.
1. Start by standing in Mountain Pose (Tadasana), with your feet together and your arms at your sides.
2. Inhale and raise your arms overhead, then exhale and bend forward from the waist, keeping your spine long.
3. Reach down as far as you can, then inhale and come back to standing.
4. Exhale and step or jump back to Downward-Facing Dog (Adho Mukha Svanasana).
5. Inhale and raise your hips, then exhale and lower them as you bend your knees and touch your forehead to the floor.
6. Hold for a few breaths, then inhale and come back to Downward-Facing Dog.
7. Exhale and step or jump forward to Mountain Pose.
8. Inhale and raise your arms overhead, then exhale and lower them.
9. Close your eyes and take a few deep breaths, then slowly transition into your bed.
Iyengar Yoga Immune Sequence
– Sit in Easy Pose or Sukhasana
– Inhale deeply, and on the exhale, bring your right arm up to shoulder height, and your left arm down by your side
– Inhale and sweep your arms up and over your head, then exhale and lower them to your sides
– Inhale and raise your left arm up to shoulder height, and your right arm down by your side
– Exhale and sweep your arms up and over your head, then inhale and lower them to your sides
– This completes one round. Repeat 5-10 times
This sequence is designed to boost your immune system by stimulating your lymphatic system. The lymphatic system is a network of tissues and organs that help rid your body of toxins and waste. It’s also responsible for boosting your immune system, so this sequence is a great way to help keep yourself healthy during the winter months. The easy pose and sukhasana help you to stay still and focused, while the sweeping arm movements help to stimulate the lymphatic system.
Intermediate Yoga Sequence For Back Care
If you are like most people, you probably sit at a desk all day. This can cause tension in your neck and shoulders, and lead to pain in your back. Yoga is a great way to relieve this tension and prevent back pain. In this sequence, we will focus on poses that stretch and strengthen the muscles in your back and neck.
The first pose is Child’s pose. This pose is great for stretching the muscles in your back and neck. It also helps to calm the mind and relieve stress. To do Child’s pose, kneel on the floor and spread your legs wide. Sit back on your heels and fold your torso forward, resting your forehead on the floor. Extend your arms out in front of you.
The next pose is Camel pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to open the chest and improve flexibility. To do Camel pose, kneel on the floor and spread your legs wide. Place your hands on your hips and press your hips forward. Arch your back and look up at the ceiling.
The next pose is Bridge pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to strengthen the muscles in your back. To do Bridge pose, lie on your back on the floor and place your feet flat on the floor. Bend your knees and place your hands on the floor by your sides. Push your hips up off the floor.
The next pose is Downward-Facing Dog pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to strengthen the muscles in your back. To do Downward-Facing Dog pose, start in Tabletop position. Place your hands on the floor and push your hips up in the air. Extend your legs and press your heels into the floor.
The next pose is Cat-Cow pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to warm up the spine. To do Cat-Cow pose, start on all fours. Arch your back and look up at the ceiling. Then, curve your back and tuck your chin to your chest.
The next pose is Triangle pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to improve flexibility. To do Triangle pose, stand with your feet hip-width apart. Extend your left leg out to the side and bend your right knee. Place your right hand on your right thigh and extend your left arm straight up in the air.
The next pose is Warrior I pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to improve flexibility. To do Warrior I pose, stand with your feet wide apart. Turn your left foot in and your right foot out. Bend your left knee and extend your right arm straight up in the air.
The next pose is Warrior II pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to improve flexibility. To do Warrior II pose, stand with your feet wide apart. Turn your left foot in and your right foot out. Bend your left knee and extend your right arm straight out to the side.
The next pose is Reverse Warrior pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to improve flexibility. To do Reverse Warrior pose, stand with your feet wide apart. Turn your right foot in and your left foot out. Bend your right knee and extend your left arm straight up in the air.
The next pose is Half Camel pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to open the chest and improve flexibility. To do Half Camel pose, kneel on the floor and spread your legs wide. Place your hands on your hips and press your hips forward. Arch your back and look up at the ceiling.
The next pose is Half Camel pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to open the chest and improve flexibility. To do Half Camel pose, kneel on the floor and spread your legs wide. Place your hands on your hips and press your hips forward. Arch your back and look up at the ceiling.
The next pose is Fish pose. This pose is a great way to stretch the muscles in your back and neck. It also helps to open the chest and improve flexibility. To do Fish pose, lie on your back on the floor and place your feet flat on the floor. Bend your knees and place your hands on the floor by your sides. Push your hips up off the floor. Now, tilt your head back and arch your upper back. Gently press your chin down into your chest.
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.
