Iyengar Yoga Poses Home Practice Sequence
When you practice at home, it is important to create a sequence that will challenge and deepen your practice. The following sequence is designed to do just that.
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses is a great way to begin your practice and warm up your body.
2. Half Moon Pose (Ardha Chandrasana)
This pose is a great way to challenge your balance and improve your focus.
3. Low Lunge (Anjaneyasana)
This pose is a great way to stretch your hip flexors and quads.
4. Upward Dog Pose (Urdhva Mukha Svanasana)
This pose is a great way to stretch your hamstrings and chest.
5. Half Camel Pose (Ardha Camel Pose)
This pose is a great way to stretch your back and hips.
6. Downward Dog Pose (Adho Mukha Svanasana)
This pose is a great way to stretch your hamstrings and calves.
7. Triangle Pose (Trikonasana)
This pose is a great way to improve your balance and stretch your hips, thighs, and chest.
8. Chair Pose (Utkatasana)
This pose is a great way to build strength and endurance in your legs.
9. Warrior I Pose (Virabhadrasana I)
This pose is a great way to build strength and endurance in your legs.
10. Warrior II Pose (Virabhadrasana II)
This pose is a great way to build strength and endurance in your legs.
11. Extended Triangle Pose (Utthita Trikonasana)
This pose is a great way to improve your balance and stretch your hips, thighs, and chest.
12. Low Lunge with Twist (Parsvottanasana)
This pose is a great way to stretch your hip flexors and quads.
13. Camel Pose (Ustrasana)
This pose is a great way to stretch your back and hips.
14. Bridge Pose (Setu Bandha Sarvangasana)
This pose is a great way to stretch your chest and hamstrings.
15. Corpse Pose (Savasana)
This pose is a great way to relax your body and mind after your practice.
Prenatal Yoga Standing Sequence
This prenatal yoga standing sequence is designed to help you feel strong and grounded as you move through your day. The sequence includes poses that open the hips and chest, and strengthen the legs and back. As you move through the poses, be sure to listen to your body and take breaks if needed.
1. Mountain Pose (Tadasana)
Mountain pose is a great way to start your prenatal yoga sequence. It helps to ground and center you, and can be a calming pose to come back to throughout your practice. To come into mountain pose, stand with your feet together, and press your big toes and heels together. Engage your quadriceps and glutes to lift your thighs up and inward, and tuck your pelvis slightly. Reach your arms overhead, and relax your shoulders away from your ears. Stay here for a few deep breaths, and then move on to the next pose.
2. Half Moon Pose (Ardha Chandrasana)
Half moon pose is a great pose to open the hips and chest. It also strengthens the legs and back. To come into half moon pose, start in mountain pose. Shift your weight onto your left foot, and lift your right leg off the ground. Reach your right hand up toward the ceiling, and extend your left arm out to the side. Keep your hips level, and don’t let them drop toward the ground. Stay here for a few deep breaths, and then switch sides.
3. Triangle Pose (Trikonasana)
Triangle pose is a great pose to open the hips, chest, and shoulders. It also strengthens the legs and back. To come into triangle pose, start in mountain pose. Step your left foot back about 3 feet, and angle your left foot so that it’s pointing toward the top of the mat. Reach your right hand toward the ceiling, and your left hand down to the ground. Keep your hips level, and don’t let them drop toward the ground. Stay here for a few deep breaths, and then switch sides.
4. Warrior I Pose (Virabhadrasana I)
Warrior I pose is a great pose to strengthen the legs and back. It also opens the hips and chest. To come into warrior I pose, start in mountain pose. Step your left foot back about 3 feet, and angle your left foot so that it’s pointing toward the top of the mat. Reach your right hand up toward the ceiling, and your left hand down to the ground. Bend your right knee so that it’s in line with your ankle, and keep your hips level. Stay here for a few deep breaths, and then switch sides.
5. Warrior II Pose (Virabhadrasana II)
Warrior II pose is a great pose to strengthen the legs and back. It also opens the hips and chest. To come into warrior II pose, start in mountain pose. Step your left foot back about 3 feet, and angle your left foot so that it’s pointing toward the top of the mat. Reach your right hand up toward the ceiling, and your left hand down to the ground. Bend your right knee so that it’s in line with your ankle, and keep your hips level. Turn your head to look over your right shoulder. Stay here for a few deep breaths, and then switch sides.
6. Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a great pose to open the hips, chest, and shoulders. It also strengthens the legs and back. To come into extended triangle pose, start in triangle pose. Reach your right hand up toward the ceiling, and your left hand down to the ground. Reach your right hand as far as you can toward the ceiling, and your left hand as far as you can down to the ground. Keep your hips level, and don’t let them drop toward the ground. Stay here for a few deep breaths, and then switch sides.
7. Chair Pose (Utkatasana)
Chair pose is a great way to strengthen the legs and back. It also opens the hips and chest. To come into chair pose, start in mountain pose. Bend your knees, and sink your hips down toward the ground. Keep your spine straight, and reach your arms overhead. Stay here for a few deep breaths, and then release the pose.
8. Cobbler’s Pose (Baddha Konasana)
Cobbler’s pose is a great way to open the hips and chest. To come into cobbler’s pose, sit on the ground with your legs crossed. Bring the soles of your feet together, and press your knees toward the floor. Reach your arms overhead, and relax your shoulders away from your ears. Stay here for a few deep breaths, and then release the pose.
9. Corpse Pose (Savasana)
Corpse pose is a great way to end your prenatal yoga sequence. It helps to relax the body and mind, and can be a calming pose to come back to. To come into corpse pose, lie on your back on the ground. Bring your feet together, and let your arms rest at your sides. Close your eyes, and relax here for a few minutes.
Intermediate Advanced Yoga Sequence
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This sequence is designed to challenge your intermediate-advanced students and help them progress in their practice.
1. Downward-facing dog: From hands and knees, tuck your toes under and press into your hands as you lift your knees off the ground. Spread your fingers and press your palms firmly into the ground. Keep your spine long as you push your hips back and extend your tailbone up. Hold for 5 breaths.
2. Plank pose: Come to hands and toes again, and press your hips back as you lower down to your elbows. Keep your spine long, and hold for 5 breaths.
3. Upward-facing dog: From plank, press into your hands and curl your toes under as you lift your hips and straighten your arms. Keep your spine long and hold for 5 breaths.
4. Downward-facing dog: From upward-facing dog, tuck your toes under and press into your hands as you lift your knees off the ground. Spread your fingers and press your palms firmly into the ground. Keep your spine long as you push your hips back and extend your tailbone up. Hold for 5 breaths.
5. Camel pose: Come to standing and reach back to grab your ankles. Keep your spine long as you lean back, and hold for 5 breaths.
6. Child’s pose: Come to kneeling on the ground and sit on your heels. Reach your hands out in front of you and fold your torso over your thighs. Relax your head on the ground and hold for 5 breaths.
7. Warrior I: From child’s pose, come to standing and step your left foot back as you bend your left knee. Reach your arms out to the sides and hold for 5 breaths.
8. Warrior II: From warrior I, turn your left foot out and extend your arms out to the sides. Hold for 5 breaths.
9. Triangle pose: From warrior II, reach your left hand down to your ankle as you extend your right arm up to the sky. Hold for 5 breaths.
10. Half Camel pose: From triangle pose, reach your right hand back to grab your right ankle. Keep your spine long as you lean back, and hold for 5 breaths.
11. Downward-facing dog: From half camel pose, tuck your toes under and press into your hands as you lift your knees off the ground. Spread your fingers and press your palms firmly into the ground. Keep your spine long as you push your hips back and extend your tailbone up. Hold for 5 breaths.
12. Chair pose: From downward-facing dog, come to standing and bend your knees as you reach your arms out to the sides. Sit back as you sink into your chair pose, and hold for 5 breaths.
13. Extended Triangle pose: From chair pose, reach your right hand down to your ankle as you extend your left arm up to the sky. Hold for 5 breaths.
14. Half Camel pose: From extended triangle pose, reach your left hand back to grab your left ankle. Keep your spine long as you lean back, and hold for 5 breaths.
15. Corpse pose: From half camel pose, come to lying on your back. Relax your arms and legs out to the sides and hold for 5-10 minutes.
Prenatal Sun Salutation Sequence In Yoga
prenatal sun salutation sequence in yoga is a gentle way to warm up your body and prepare for your practice. It is also a great way to start your day, especially if you’re pregnant. The prenatal sun salutation sequence in yoga is composed of a few basic poses that are safe for pregnant women to do.
The first pose in the sequence is Downward-Facing Dog. From Tabletop position, tuck your toes and lift your hips up and back, coming into Downward-Facing Dog. Spread your fingers wide and press your palms firmly into the floor. Keep your thighs parallel to each other and your heels pressing down. Hold for five deep breaths.
Next, come into Plank Pose. From Downward-Facing Dog, step or jump your feet forward to come into a high Plank Position. Keep your shoulders stacked over your wrists, your core engaged, and your glutes and quads engaged. Hold for five deep breaths.
Then, lower onto your belly for Cobra Pose. Place your hands on the floor directly under your shoulders. Press into your hands and feet and lift your chest off the floor. Keep your shoulders down and your neck long. Hold for five deep breaths.
Finally, come into Child’s Pose. Sit on your heels and fold your torso forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your head and neck. Hold for five deep breaths.
When you’re finished, slowly roll up to standing and take a few deep breaths before continuing with your practice.
P.M Yog Sequences
are a series of postures ( asanas ) that are sequenced together to create a specific effect or outcome. There are a variety of sequences that have been developed over the years to address a variety of needs.
One such sequence is the P.M. Yog sequence. This sequence is designed to help the body detoxify and relax after a long day. The sequence is a gentle flow that moves the body through a variety of poses that open the hips and chest and stretch the spine. The sequence ends with a relaxation pose that allows the body to release any tension that has built up over the day.
The P.M. Yog sequence is a great way to unwind after a long day. The poses are gentle and relaxing and the sequence ends with a relaxation pose that allows the body to release any tension that has built up.
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