How To Make A Yoga Sequence
A yoga sequence is a series of yoga poses strung together in a specific order. There are many different types of yoga sequences, but all sequences have one common goal: to create a balanced and harmonious practice.
When creating a yoga sequence, it is important to first consider your goals. What do you hope to achieve from your practice? Are you looking to build strength? Increase flexibility? Calm the mind? Once you know your goals, you can begin to put together a sequence that will help you achieve them.
When putting together a sequence, it is also important to consider the order of the poses. Many teachers recommend starting with a few simple poses and then gradually building up to more challenging poses. This allows your body to warm up gradually and helps to prevent injury.
If you are new to yoga, it is a good idea to start with a basic sequence that includes a few standing poses, a few seated poses, and a few backbends. As you become more experienced, you can add more challenging poses to your sequence.
Here is a basic yoga sequence that can be used as a starting point:
1. Mountain Pose
2. Child’s Pose
3. Downward Dog
4. Cat-Cow Pose
5. Warrior I
6. Warrior II
7. Triangle Pose
8. Extended Triangle Pose
9. Half Camel Pose
10. Standing Forward Bend
11. Half Camel Pose
12. Bridge Pose
13. Seated Forward Bend
14. Corpse Pose
Yoga Sequence For Hips And Hamstrings
The hips and hamstrings can be two of the most stubborn areas to stretch and loosen up. This sequence is designed to open up these areas and help you to move more freely.
1. Start in Downward Dog. Spread your fingers wide and press firmly into the floor. Bring your heels towards the floor, and if possible, let them touch. Keep your hips high and your spine long.
2. Step your right foot forward between your hands, and lower your left knee to the floor. Keep your right leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
3. From Downward Dog, lift your right leg up high and bend your knee. Reach your right hand down to touch your ankle or shin. Hold for 5-10 breaths, then switch sides.
4. From Downward Dog, step your left foot forward between your hands, and lower your right knee to the floor. Keep your left leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
5. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
6. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
7. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
8. From Downward Dog, step your right foot forward between your hands, and lower your left knee to the floor. Keep your right leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
9. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
10. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
11. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
12. From Downward Dog, step your left foot forward between your hands, and lower your right knee to the floor. Keep your left leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
13. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
14. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
15. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
16. From Downward Dog, step your right foot forward between your hands, and lower your left knee to the floor. Keep your right leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
17. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
18. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
19. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
20. From Downward Dog, step your left foot forward between your hands, and lower your right knee to the floor. Keep your left leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
21. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
22. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
23. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
24. From Downward Dog, step your right foot forward between your hands, and lower your left knee to the floor. Keep your right leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
25. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
26. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
27. Extend your legs out straight and place your feet on the floor. Walk your hands out in front of you, and press into your palms to lift your torso up. Hold for 5-10 breaths.
28. From Downward Dog, step your left foot forward between your hands, and lower your right knee to the floor. Keep your left leg straight and your spine long. Hold for 5-10 breaths, then switch sides.
29. Bring both knees to your chest and clasp your hands around your shins. Rock gently from side to side, then extend your legs out straight.
30. Lie down on your back and hug your knees to your chest. Hold for 5-10 breaths.
This hip and hamstring sequence can be done once or twice a week to help open up these areas. Be sure to listen to your body and modify as needed. Enjoy!
Ashtanga Yoga Sitting Sequence
The Ashtanga Yoga Sitting Sequence is a great way to improve your seated posture and increase your flexibility. This sequence includes a variety of poses that will stretch your hips, hamstrings, and spine. It is also a great way to improve your balance and focus.
1. Seated Forward Bend: Start by sitting on the floor with your legs straight out in front of you. Bend forward at the waist and reach for your toes. Hold the pose for a few seconds, then release and repeat.
2. Half Camel: Sit on the floor with your legs straight out in front of you. Reach for your right ankle with your left hand and pull your ankle toward your butt. Reach for your left ankle with your right hand and pull your ankle toward your butt. Hold the pose for a few seconds, then release and repeat.
3. Seated Twist: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor. Twist your body to the right and reach for your right ankle with your left hand. Hold the pose for a few seconds, then release and repeat.
4. Child’s Pose: Start by kneeling on the floor with your big toes touching. Sit on your heels and fold your body forward, reaching your arms out in front of you. Hold the pose for a few seconds, then release and repeat.
5. Half Lord of the Fishes: Start by sitting on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor. Turn your body to the right and place your left hand on the floor behind you. Reach your right arm up toward the ceiling. Hold the pose for a few seconds, then release and repeat.
6. Seated Eagle: Sit on the floor with your legs straight out in front of you. Bend your right knee and place your foot on the floor. Cross your right ankle over your left knee. Reach your arms out to the sides and clasp your hands together. Hold the pose for a few seconds, then release and repeat.
7. Happy Baby: Start by lying on your back on the floor. Bend your knees and pull your feet toward your butt. Reach your arms toward your feet and hold the pose for a few seconds, then release and repeat.
Beginners Yoga Flow Sequence
When you are first starting out with yoga, it can be difficult to know where to begin. This sequence is designed for beginners, and will help you to build strength, flexibility, and balance.
1. Start in Mountain Pose.
Stand with your feet together, and spine straight. Relax your shoulders and draw your shoulder blades down your back.
2. Inhale and reach your arms up overhead.
Lift your chest and look up at your fingers. Keep your spine straight and core engaged.
3. Exhale and fold forward.
Bend at the waist and reach your hands toward the floor. Keep your spine straight and your core engaged.
4. Inhale and rise back up to Mountain Pose.
5. Exhale and step your left foot back into a Lunge.
Sink your hips down toward the floor, and keep your spine straight. Reach your arms forward and keep your core engaged.
6. Inhale and rise up to a standing position.
7. Exhale and step your right foot back into a Lunge.
Sink your hips down toward the floor, and keep your spine straight. Reach your arms forward and keep your core engaged.
8. Inhale and rise up to a standing position.
9. Repeat steps 5-8 on the other side.
10. Finish in Mountain Pose.
Stand with your feet together, and spine straight. Relax your shoulders and draw your shoulder blades down your back.
This sequence is a great way to get started with yoga, and can be repeated as often as you like. Remember to always listen to your body, and stop if you feel any pain or discomfort.
Bikram Yoga Sequences
When you attend a Bikram Yoga class, you can expect to follow a specific sequence of poses. This sequence is designed to warm up your body, help you to sweat, and work your muscles and joints. The following sequence is a basic overview of the typical Bikram Yoga class sequence.
1. Sun Salutations – This sequence of poses is designed to warm up your body and get your heart rate up. It typically includes a number of poses that flow into one another, and ends with a salute to the sun.
2. Standing Poses – This section of the class typically includes a number of standing poses that work your muscles and joints. These poses help to build strength and flexibility.
3. Hip Openers – This section of the class typically includes a number of poses that open your hips and stretch your groin. These poses are beneficial for improving flexibility and range of motion.
4. Backbends – This section of the class typically includes a number of backbending poses. These poses help to open your chest and spine, and stretch your back muscles.
5. Abdominal Work – This section of the class typically includes a number of poses that work your abdominal muscles. These poses help to strengthen and tone your abs.
6. Final Relaxation – This section of the class typically includes a number of relaxation poses. These poses help to calm your mind and relax your body.
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.
