Iyengar Yoga Level 3 Sequence
This sequence is designed for students who have a strong foundation in the basic poses and are comfortable in Level 2 sequences.
1. Sun Salutation A
2. Standing Forward Bend
3. Half Camel
4. Triangle Pose
5. Extended Triangle Pose
6. Warrior I
7. Warrior II
8. Reverse Warrior
9. Triangle Pose
10. Half Camel
11. Standing Forward Bend
12. Sun Salutation A
Heart Opening Yin Yoga Sequence
The heart chakra, located in the center of the chest, is associated with love, compassion, and kindness. When this chakra is open and balanced, we experience a sense of inner peace and connectedness with others.
A heart opening Yin yoga sequence can help to open and balance the heart chakra. This sequence includes poses that stretch and open the chest and heart area, and that help to calm and soothe the mind.
The sequence begins with a few gentle poses to warm up the body, followed by a sequence of four Yin yoga poses. These poses are held for 3-5 minutes each, giving you plenty of time to relax and open your heart. The sequence ends with a few final poses to stretch and cool down the body.
Here is a suggested sequence for a heart opening Yin yoga sequence:
1. Gentle Warm-Up Poses:
Cat-Cow pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine and lift your head and tailbone up, and exhale as you round your spine and tuck your chin and tailbone down.
Downward-Facing Dog pose: From Cat-Cow, press into your hands and lift your hips up and back, coming into Downward-Facing Dog. Spread your fingers wide and press your heels toward the floor. Hold for a few breaths.
2. Sequence of Four Yin Yoga Poses:
Puppy pose: Come to all fours again, and this time, walk your hands forward until they are in line with your shoulders. Drop your forehead to the floor, and tuck your tailbone under. Hold for 3-5 minutes.
Sphinx pose: Come to lie on your stomach, with your elbows directly below your shoulders and your forearms parallel to each other. Press your palms into the floor, and lift your head, chest, and upper thighs off of the floor. Hold for 3-5 minutes.
Fish pose: Come to lie on your back, with your legs bent and your feet flat on the floor. Rest your head and shoulders on the floor, and then lift your hips and buttocks off the floor. Place your hands on the floor alongside your hips, with your fingers pointing toward your feet. Hold for 3-5 minutes.
Bridge pose: Come to lie on your back, with your feet flat on the floor and your knees bent. Lift your hips and buttocks off the floor, and place your hands on the floor alongside your hips, with your fingers pointing toward your feet. Hold for 3-5 minutes.
3. Final Poses:
Downward-Facing Dog pose: From Bridge pose, press into your hands and lift your hips up and back, coming into Downward-Facing Dog. Spread your fingers wide and press your heels toward the floor. Hold for a few breaths.
Child’s pose: Come to kneel on the floor, and then sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for a few breaths.
Pigeon pose: From Child’s pose, extend your left leg out behind you, and rest your left ankle on your right thigh. Keep your right leg bent, and reach your arms forward to extend through your spine. Hold for 3-5 minutes, then switch sides.
4. Corpse pose:
Come to lie on your back, with your legs bent and your feet flat on the floor. Rest your head and shoulders on the floor, and then extend your arms out to your sides, with your palms facing up. Close your eyes and relax for 3-5 minutes.
1 Hour Beginner Yoga Class Sequence
This sequence is designed for a beginner who has never done yoga before. If you have done some yoga before, feel free to modify the sequence to fit your current practice.
Before beginning, make sure you are wearing comfortable clothing that allows you to move freely. You may also want to practice in a room where the temperature is comfortable for you.
1. Start by standing at the front of your mat with your feet hip-width apart.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, hinging at the hips.
4. Place your hands on the ground or your shins, and allow your head to hang down.
5. Hold this position for a few breaths, then slowly rise back to standing.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, hinging at the hips.
8. Place your hands on the ground or your shins, and allow your head to hang down.
9. Step your left foot back and come into a low lunge.
10. Hold this position for a few breaths, then switch legs and repeat.
11. Inhale and reach your arms up overhead.
12. Exhale and fold forward, hinging at the hips.
13. Place your hands on the ground or your shins, and allow your head to hang down.
14. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
15. Hold this position for a few breaths, then switch legs and repeat.
16. Inhale and reach your arms up overhead.
17. Exhale and fold forward, hinging at the hips.
18. Place your hands on the ground or your shins, and allow your head to hang down.
19. Step your left foot back and come into a low lunge.
20. Hold this position for a few breaths, then switch legs and repeat.
21. Inhale and reach your arms up overhead.
22. Exhale and fold forward, hinging at the hips.
23. Place your hands on the ground or your shins, and allow your head to hang down.
24. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
25. Hold this position for a few breaths, then switch legs and repeat.
26. Inhale and reach your arms up overhead.
27. Exhale and fold forward, hinging at the hips.
28. Place your hands on the ground or your shins, and allow your head to hang down.
29. Step your left foot back and come into a low lunge.
30. Hold this position for a few breaths, then switch legs and repeat.
31. Inhale and reach your arms up overhead.
32. Exhale and fold forward, hinging at the hips.
33. Place your hands on the ground or your shins, and allow your head to hang down.
34. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
35. Hold this position for a few breaths, then switch legs and repeat.
36. Inhale and reach your arms up overhead.
37. Exhale and fold forward, hinging at the hips.
38. Place your hands on the ground or your shins, and allow your head to hang down.
39. Step your left foot back and come into a low lunge.
40. Hold this position for a few breaths, then switch legs and repeat.
41. Inhale and reach your arms up overhead.
42. Exhale and fold forward, hinging at the hips.
43. Place your hands on the ground or your shins, and allow your head to hang down.
44. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
45. Hold this position for a few breaths, then switch legs and repeat.
46. Inhale and reach your arms up overhead.
47. Exhale and fold forward, hinging at the hips.
48. Place your hands on the ground or your shins, and allow your head to hang down.
49. Step your left foot back and come into a low lunge.
50. Hold this position for a few breaths, then switch legs and repeat.
51. Inhale and reach your arms up overhead.
52. Exhale and fold forward, hinging at the hips.
53. Place your hands on the ground or your shins, and allow your head to hang down.
54. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
55. Hold this position for a few breaths, then switch legs and repeat.
56. Inhale and reach your arms up overhead.
57. Exhale and fold forward, hinging at the hips.
58. Place your hands on the ground or your shins, and allow your head to hang down.
59. Step your left foot back and come into a low lunge.
60. Hold this position for a few breaths, then switch legs and repeat.
61. Inhale and reach your arms up overhead.
62. Exhale and fold forward, hinging at the hips.
63. Place your hands on the ground or your shins, and allow your head to hang down.
64. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
65. Hold this position for a few breaths, then switch legs and repeat.
66. Inhale and reach your arms up overhead.
67. Exhale and fold forward, hinging at the hips.
68. Place your hands on the ground or your shins, and allow your head to hang down.
69. Step your left foot back and come into a low lunge.
70. Hold this position for a few breaths, then switch legs and repeat.
71. Inhale and reach your arms up overhead.
72. Exhale and fold forward, hinging at the hips.
73. Place your hands on the ground or your shins, and allow your head to hang down.
74. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
75. Hold this position for a few breaths, then switch legs and repeat.
76. Inhale and reach your arms up overhead.
77. Exhale and fold forward, hinging at the hips.
78. Place your hands on the ground or your shins, and allow your head to hang down.
79. Step your left foot back and come into a low lunge.
80. Hold this position for a few breaths, then switch legs and repeat.
81. Inhale and reach your arms up overhead.
82. Exhale and fold forward, hinging at the hips.
83. Place your hands on the ground or your shins, and allow your head to hang down.
84. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
85. Hold this position for a few breaths, then switch legs and repeat.
86. Inhale and reach your arms up overhead.
87. Exhale and fold forward, hinging at the hips.
88. Place your hands on the ground or your shins, and allow your head to hang down.
89. Step your left foot back and come into a low lunge.
90. Hold this position for a few breaths, then switch legs and repeat.
91. Inhale and reach your arms up overhead.
92. Exhale and fold forward, hinging at the hips.
93. Place your hands on the ground or your shins, and allow your head to hang down.
94. Come into a high lunge by stepping your right foot forward and lifting your left knee up.
95. Hold this position for a few breaths, then switch legs and repeat.
96. Inhale and reach your arms up overhead.
97. Exhale and fold forward, hinging at the hips.
98. Place your hands on the ground or your shins, and allow your head to hang down.
99. Step your left foot back and come into a low lunge.
100. Hold this position
Advanced Yoga Flow Sequence
This advanced yoga flow sequence is designed to challenge your practice and help you to open up deeper into your poses. It is important to always work within your own range of abilities and to never push yourself too far. If you are new to yoga, or are just starting to explore more advanced poses, please work with a qualified instructor to ensure that you are practicing safely.
The sequence begins with a few simple poses to warm up the body, followed by a more challenging sequence of poses. Feel free to omit any poses that you are not comfortable with, or that you do not have the flexibility to perform. Always work within your own range of abilities.
Warm-Up Poses
1. Downward Dog
2. Upward Dog
3. Cat-Cow
4. Child’s Pose
5. Runner’s Lunge
6. Half Camel
7. Extended Triangle Pose
8. Warrior II
9. Reverse Warrior
10. Triangle Pose
11. Half Moon Pose
12. Chair Pose
13. Garland Pose
14. Goddess Pose
15. Wide-Legged Forward Bend
16. Seated Forward Bend
17. Happy Baby Pose
18. Corpse Pose
Advanced Poses
1. Camel Pose
2. Fish Pose
3. Crow Pose
4. Scorpion Pose
5. King Pigeon Pose
6. Wheel Pose
7. Bridge Pose
8. Headstand
9. Handstand
10. Shoulderstand
Wall Yoga Sequence
There are many yoga sequences that can be practiced on a wall. This sequence is designed to open the chest and shoulders.
1.Stand facing the wall with your feet about hip-width apart.
2.Bring your palms together at your heart center.
3. inhale as you step forward with your left foot and press your hands against the wall.
4. Exhale as you step your right foot back and lower your hands to your waist.
5. Inhale as you step your left foot forward and press your hands against the wall.
6. Exhale as you step your right foot back and lower your hands to your waist.
7. Inhale as you step your left foot forward and press your hands against the wall.
8. Exhale as you step your right foot back and lower your hands to your waist.
9. Inhale as you step your left foot forward and press your hands against the wall.
10. Exhale as you step your right foot back and lower your hands to your waist.
11. Inhale as you step your left foot forward and press your hands against the wall.
12. Exhale as you step your right foot back and lower your hands to your waist.
13. Inhale as you step your left foot forward and press your hands against the wall.
14. Exhale as you step your right foot back and lower your hands to your waist.
15. Inhale as you step your left foot forward and press your hands against the wall.
16. Exhale as you step your right foot back and lower your hands to your waist.
17. Inhale as you step your left foot forward and press your hands against the wall.
18. Exhale as you step your right foot back and lower your hands to your waist.
19. Inhale as you step your left foot forward and press your hands against the wall.
20. Exhale as you step your right foot back and lower your hands to your waist.
21. Inhale as you step your left foot forward and press your hands against the wall.
22. Exhale as you step your right foot back and lower your hands to your waist.
23. Inhale as you step your left foot forward and press your hands against the wall.
24. Exhale as you step your right foot back and lower your hands to your waist.
25. Inhale as you step your left foot forward and press your hands against the wall.
26. Exhale as you step your right foot back and lower your hands to your waist.
27. Inhale as you step your left foot forward and press your hands against the wall.
28. Exhale as you step your right foot back and lower your hands to your waist.
29. Inhale as you step your left foot forward and press your hands against the wall.
30. Exhale as you step your right foot back and lower your hands to your waist.
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.
