Intermediate Ashtanga Yoga Sequence
The following sequence is a great way to build strength, flexibility and stamina in your practice. It is geared towards people who have been practicing Ashtanga Yoga for a while and are relatively comfortable in the poses. If you are a beginner, please check out our beginner Ashtanga Yoga sequence.
1. Sun Salutations
Start your practice with a series of sun salutations. This will warm up your body and prepare you for the more challenging poses.
2. Downward Dog
Downward dog is a great pose for strengthening your arms and legs. It also helps to stretch your hamstrings and calves.
3. Upward Dog
Upward dog is a great pose for stretching your chest and spine. It also helps to strengthen your arms and legs.
4. Warrior I
Warrior I is a great pose for strengthening your legs and hips. It also helps to stretch your chest and spine.
5. Warrior II
Warrior II is a great pose for strengthening your legs and hips. It also helps to stretch your chest and spine.
6. Triangle Pose
Triangle pose is a great pose for stretching your hamstrings and chest. It also helps to strengthen your legs and hips.
7. Half Camel
Half Camel is a great pose for stretching your chest and spine. It also helps to strengthen your arms and legs.
8. Child’s Pose
Child’s pose is a great way to relax your body and mind. It also helps to stretch your hamstrings and hips.
Sun Salutation Sequence Integral Hatha Yoga
The sun salutation sequence (Surya Namaskar) is an integral part of hatha yoga. It is a cardiovascular workout that also stretches and strengthens the body.
The sequence consists of a series of twelve postures, each performed twice. The postures are:
1. Mountain pose (Tadasana)
2. Forward fold (Uttanasana)
3. Halfway lift (Ardha Uttanasana)
4. Plank pose (Kumbhakasana)
5. Low push-up (Chaturanga Dandasana)
6. Upward dog pose (Urdhva Mukha Svanasana)
7. Downward dog pose (Adho Mukha Svanasana)
8. Forward fold
9. Halfway lift
10. Mountain pose
11. Downward dog pose
12. Forward fold
The sun salutation sequence can be practiced as a standalone workout, or it can be incorporated into a more comprehensive yoga practice.
Full Yoga Class Sequence
Today, we will be practicing a full yoga class sequence. This sequence is designed to open up the body and mind, and to promote relaxation and peace.
The class will begin with a few minutes of gentle stretching to warm up the body. We will then move on to a sequence of seated and standing poses, which will help to increase flexibility and strength. The class will conclude with a few minutes of relaxation and meditation.
So, let’s get started!
The first pose we will do is a gentle stretch to warm up the body. Sit on the floor with your legs stretched out in front of you. Reach your arms out to the sides, and turn your palms up. Gently rock back and forth, and allow your spine to lengthen.
Next, we will move on to a sequence of seated and standing poses. For the seated poses, sit on the floor with your legs stretched out in front of you. Bend your right knee, and place your foot on your left thigh. Reach your right arm behind you, and clasp your hands together. Gently press your right hand against your left foot. Hold for five breaths, and then switch sides.
For the standing poses, stand with your feet hip-width apart. Bend your knees slightly, and reach your arms out to the sides. Turn your palms up, and stretch your spine upward. Hold for five breaths, and then switch sides.
Next, we will move on to the final sequence of the class. This sequence is designed to promote relaxation and peace. For the first pose, lie down on your back with your legs stretched out in front of you. Place your hands on your stomach, and breathe deeply.
For the second pose, lie down on your back with your legs stretched out in front of you. Bend your knees, and place your feet on the floor. Reach your arms out to the sides, and turn your palms up. Gently press your hands against the floor, and lift your hips upward. Hold for five breaths, and then release.
For the final pose, lie down on your back with your legs stretched out in front of you. Close your eyes, and allow your body to relax. Breathe deeply, and allow the stress and tensions of the day to dissipate. Stay in this pose for five minutes, or until you feel completely relaxed.
And that’s it! You have now completed a full yoga class sequence. I hope you enjoyed it, and that you feel refreshed and relaxed. Namaste!
Postpartum Restorative Yoga Sequence
The first few weeks postpartum can be a challenging time as your body readjusts to life without a baby. This postpartum restorative yoga sequence is designed to help you restore and relax your body.
1. Lie down on your back and hug a bolster or pillow close to your chest.
2. Close your eyes and focus on your breath.
3. Relax your shoulders and allow your neck to soften.
4. Stay here for 5-10 minutes.
5. When you’re finished, slowly roll to one side and use your hands to help you up.
This sequence is a great way to relax and restore your body after giving birth. It can help to ease tension in your neck and shoulders, and it may also help to improve your sleep. If you’re experiencing any pain or discomfort, be sure to consult with your doctor.
Power Yoga Sequenc
There is no one “right” way to sequence a power yoga class. However, there are some basic guidelines that can help you create a well-rounded and effective power yoga class.
The first step is to choose a beginning sequence. This sequence should be relatively simple and accessible to beginners. It should also focus on warming up the body and preparing it for more challenging poses.
The second step is to choose an intermediate sequence. This sequence should be a bit more challenging than the beginner sequence, but still accessible to most students. It should focus on developing strength, flexibility, and balance.
The final step is to choose an advanced sequence. This sequence should be challenging and complex. It should focus on refining and deepening the students’ practice.
Once you have chosen your sequences, it is important to sequence them in a way that makes sense. The beginning sequence should always be followed by the intermediate sequence, and the intermediate sequence should always be followed by the advanced sequence.
You may also want to include a few “restorative” poses in your class. These poses are typically gentle and calming, and they can help students relax and rejuvenate their bodies.
Here is an example of a basic power yoga sequence:
1. Sun Salutations
2. Downward-Facing Dog
3. Warrior I
4. Triangle Pose
5. Half Camel
6. Child’s Pose
Here is an example of an intermediate power yoga sequence:
1. Sun Salutations
2. Downward-Facing Dog
3. Warrior I
4. Warrior II
5. Triangle Pose
6. Half Camel
7. King Pigeon Pose
8. Restorative Child’s Pose
Here is an example of an advanced power yoga sequence:
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.