Intermediate Power Yoga Sequence

Intermediate Power Yoga Sequence

This Power Yoga sequence is designed for students who have some experience with yoga. If you are new to yoga, please check out our beginner’s guide to yoga first.

This Power Yoga sequence is a great way to start your day or to wind down in the evening. It is also a great way to build strength, flexibility and tone your body.

The sequence is composed of a few basic poses that are repeated a few times. You can add on to the sequence as you become more comfortable with the poses.

1. Sun Salutation A (Surya Namaskar A)

Sun Salutation A is a series of 12 poses that are done in a sequential order. It warms up the body, increases flexibility and tones the body.

2. Warrior I (Virabhadrasana I)

Warrior I is a great pose to build strength and stamina. It also opens the hips and chest.

3. Warrior II (Virabhadrasana II)

Warrior II is a great pose to stretch the hips and open the chest. It also tones the arms and legs.

4. Triangle Pose (Trikonasana)

Triangle Pose is a great pose to stretch the sides of the body. It also tones the arms and legs.

5. Half Moon Pose (Ardha Chandrasana)

Half Moon Pose is a great pose to stretch the hips and open the chest. It also tones the arms and legs.

6. Downward Dog (Adho Mukha Svanasana)

Downward Dog is a great pose to stretch the back and hamstrings. It also tones the arms and legs.

7. Cobra Pose (Bhujangasana)

Cobra Pose is a great pose to strengthen the spine and open the chest.

8. Child’s Pose (Balasana)

Child’s Pose is a great pose to relax the body and mind. It also stretches the hips and thighs.

9. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a great pose to stretch the chest and hips. It also strengthens the spine.

10. Camel Pose (Ustrasana)

Camel Pose is a great pose to stretch the chest and hips. It also strengthens the spine.

11. Fish Pose (Matsyasana)

Fish Pose is a great pose to stretch the chest and hips. It also strengthens the spine.

12. Corpse Pose (Savasana)

Corpse Pose is a great pose to relax the body and mind.

Forest Yoga Sequence Pdf

Forest Yoga Sequence Pdf

A yoga sequence can be a great way to get started in your practice, or to add a new challenge to your current routine. This forest yoga sequence pdf is a great sequence to do in a forest or park setting, as it includes many poses that connect you with nature.

The sequence begins with a few simple warm-up poses to get your body moving. After that, you will move into a sequence of standing poses, which will help to open your hips and stretch your legs. Next, you will move into a sequence of seated poses, which will help to lengthen your spine and open your chest. The sequence ends with a few relaxation poses to help you wind down and restore your energy.

If you are new to yoga, or if you are just starting out with this sequence, you may want to go through the poses one at a time. However, if you are more experienced, you may want to move through the poses more quickly. Be sure to listen to your body and take breaks as needed.

Warm-Up Poses

1. Mountain Pose (Tadasana)

2. Downward-Facing Dog (Adho Mukha Svanasana)

3. Child’s Pose (Balasana)

4. Cat-Cow Pose (Marjaryasana-Bitilasana)

5. Runner’s Lunge (Anjaneyasana)

Standing Poses

1. Warrior I (Virabhadrasana I)

2. Warrior II (Virabhadrasana II)

3. Triangle Pose (Trikonasana)

4. Half Moon Pose (Ardha Chandrasana)

5. Extended Triangle Pose (Utthita Trikonasana)

6. Standing Forward Bend (Uttanasana)

7. Half Camel Pose (Ardha Ustrasana)

8. Standing Split (Hanumanasana)

9. Gate Pose (Parighasana)

10. Tree Pose (Vrikshasana)

Seated Poses

1. Cobbler’s Pose (Baddha Konasana)

2. Seated Forward Bend (Paschimottanasana)

3. Half Lotus Pose (Ardha Padmasana)

4. Hero’s Pose (Virasana)

5. Camel Pose (Ustrasana)

6. Fish Pose (Matsyasana)

7. Corpse Pose (Savasana)

Relaxation Poses

1. Legs-Up-the-Wall Pose (Viparita Karani)

2. Reclining Bound Angle Pose (Supta Baddha Konasana)

3. Supine Twist (Jathara Parivartanasana)

4. Child’s Pose (Balasana)

Good Yoga Sequences

for Beginners

If you are new to yoga, it can be difficult to know where to start. There are so many different poses and sequences that it can be hard to know which ones are best for you. Here is a list of some good yoga sequences for beginners.

1. Sun Salutations

Sun salutations are a great way to start your yoga practice. They are a series of poses that flow together, and they work the entire body. They are also a great way to warm up the body before doing more challenging poses.

2. Camel Pose

Camel pose is a great pose for beginners. It stretches the chest and opens up the hips. It is a great pose to do after a long day when you need to stretch out your body.

3. Child’s Pose

Child’s pose is a great pose for beginners. It is a resting pose that stretches the hips and the thighs. It is a great pose to do at the end of your yoga practice when you need a little break.

4. Downward Dog

Downward dog is a classic yoga pose that is great for beginners. It stretches the hamstrings and the calves, and it strengthens the arms and the legs. It is a great pose to do at the beginning of your yoga practice to warm up the body.

5. Warrior I Pose

Warrior I pose is a great pose for beginners. It strengthens the legs and the arms, and it opens up the hips and the chest. It is a great pose to do in the morning to start your day energized.

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6. Triangle Pose

Triangle pose is a great pose for beginners. It stretches the hips, the chest, and the hamstrings. It is a great pose to do in the morning to start your day energized.

Lying Down Yoga Sequence

I. Mountain Pose:

Stand tall with your feet hip-width apart and parallel, weight evenly distributed. Ground down through your feet and feel the stability and strength that comes from your foundation. Relax your shoulders and let your arms hang by your sides. Take a deep breath in and lift up through the crown of your head, feeling tall and strong.

2. Downward Facing Dog:

From Mountain Pose, step your feet back about 3-4 feet and come into Downward Facing Dog. Spread your palms wide and press firmly into the floor. Straighten your legs and lift your hips up and back, forming an inverted V with your body. Keep your head between your arms and your spine long. Hold for 5-10 breaths.

3. Child’s Pose:

From Downward Dog, come back to your hands and knees. Bring your big toes together and sit back on your heels. Reach your hands out in front of you and fold forward, bringing your forehead to the floor. Rest your arms by your sides and let your hips sink down towards the floor. Hold for 5-10 breaths.

4. Cat/Cow Pose:

From Child’s Pose, come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, tucking your chin and looking up towards the sky. Exhale and round your spine, dropping your chin to your chest. Repeat 5-10 times.

5. Extended Triangle Pose:

From Cat/Cow Pose, come to standing. Step your left foot back about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

6. Triangle Pose:

From Extended Triangle Pose, come to standing. Step your right foot back about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

7.Warrior I Pose:

From Triangle Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

8. Warrior II Pose:

From Warrior I Pose, come to standing. Step your right foot forward about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

9. Reverse Warrior Pose:

From Warrior II Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

10. Downward Facing Dog:

From Reverse Warrior Pose, come back to Downward Facing Dog. Spread your palms wide and press firmly into the floor. Straighten your legs and lift your hips up and back, forming an inverted V with your body. Keep your head between your arms and your spine long. Hold for 5-10 breaths.

11. Child’s Pose:

From Downward Dog, come back to your hands and knees. Bring your big toes together and sit back on your heels. Reach your hands out in front of you and fold forward, bringing your forehead to the floor. Rest your arms by your sides and let your hips sink down towards the floor. Hold for 5-10 breaths.

12. Cat/Cow Pose:

From Child’s Pose, come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, tucking your chin and looking up towards the sky. Exhale and round your spine, dropping your chin to your chest. Repeat 5-10 times.

13. Extended Triangle Pose:

From Cat/Cow Pose, come to standing. Step your left foot back about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

14. Triangle Pose:

From Extended Triangle Pose, come to standing. Step your right foot back about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

15.Warrior I Pose:

From Triangle Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

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16. Warrior II Pose:

From Warrior I Pose, come to standing. Step your right foot forward about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

17. Reverse Warrior Pose:

From Warrior II Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

18. Downward Facing Dog:

From Reverse Warrior Pose, come back to Downward Facing Dog. Spread your palms wide and press firmly into the floor. Straighten your legs and lift your hips up and back, forming an inverted V with your body. Keep your head between your arms and your spine long. Hold for 5-10 breaths.

19. Child’s Pose:

From Downward Dog, come back to your hands and knees. Bring your big toes together and sit back on your heels. Reach your hands out in front of you and fold forward, bringing your forehead to the floor. Rest your arms by your sides and let your hips sink down towards the floor. Hold for 5-10 breaths.

20. Cat/Cow Pose:

From Child’s Pose, come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, tucking your chin and looking up towards the sky. Exhale and round your spine, dropping your chin to your chest. Repeat 5-10 times.

21. Extended Triangle Pose:

From Cat/Cow Pose, come to standing. Step your left foot back about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

22. Triangle Pose:

From Extended Triangle Pose, come to standing. Step your right foot back about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

23.Warrior I Pose:

From Triangle Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

24. Warrior II Pose:

From Warrior I Pose, come to standing. Step your right foot forward about 3 feet and turn your right foot in about 45 degrees. Reach your left hand to your right ankle or shin and reach your right hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

25. Reverse Warrior Pose:

From Warrior II Pose, come to standing. Step your left foot forward about 3 feet and turn your left foot in about 45 degrees. Reach your right hand to your left ankle or shin and reach your left hand up towards the sky. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.

26. Downward Facing Dog:

From Reverse Warrior Pose, come back to Downward Facing Dog. Spread

Laughter Yoga Sequence

There are many reasons to do laughter yoga. Maybe you want to increase your energy, feel happier, or just have some fun. Laughter yoga is a great way to do all of those things and more.

The laughter yoga sequence is a great way to start your day. It will increase your energy and get you in a good mood. The sequence is as follows:

1. Start by standing up straight with your feet hip-width apart.

2. Inhale and raise your arms above your head.

3. Exhale and bend forward, keeping your spine straight.

4. Inhale and raise your arms above your head.

5. Exhale and return to standing.

6. Clap your hands three times.

7. Smile and begin to laugh.

8. Continue laughing for one to two minutes.

9. Pause and take a few deep breaths.

10. Smile and repeat the sequence.

The laughter yoga sequence is a great way to get your day started. It will increase your energy and get you in a good mood. The sequence is as follows:

1. Start by standing up straight with your feet hip-width apart.

2. Inhale and raise your arms above your head.

3. Exhale and bend forward, keeping your spine straight.

4. Inhale and raise your arms above your head.

5. Exhale and return to standing.

6. Clap your hands three times.

7. Smile and begin to laugh.

8. Continue laughing for one to two minutes.

9. Pause and take a few deep breaths.

10. Smile and repeat the sequence.