Iyengar Yoga Sequence For Beginners
If you’re new to Iyengar Yoga, or you’re just looking for a sequence to follow, this one is for you. This sequence is designed to help you build strength and flexibility, and to improve your overall health and well-being.
The sequence begins with a few basic poses that will warm up your body and help to prepare you for the more challenging poses later in the sequence. After the warm-up, you will move on to a sequence of standing poses, followed by a sequence of seated poses. Finally, you will do a few simple inversion poses to end the sequence.
If you have any health concerns, or if you are pregnant, please consult with your doctor before beginning this sequence.
Warm-Up
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach for your toes. Hold the pose for a few seconds, then release.
2. 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 back, and exhale as you round your back.
3. Downward Dog: Come to all fours again, and then lift your hips up and back. Keep your hands and feet firmly planted on the ground, and hold the pose for a few seconds.
4. Child’s Pose: Come to all fours again, and then sit back on your heels. Extend your arms forward, and rest your forehead on the floor. Hold the pose for a few seconds.
Standing Poses
1. Mountain Pose: Stand with your feet together, and extend your arms out to the sides.
2. Triangle Pose: Step your left foot back about 3 feet, and extend your right arm straight out to the side. Reach your left hand to your right ankle or shin.
3. Warrior I Pose: Step your left foot forward about 3 feet, and extend your arms out to the sides. Bend your left knee, and reach your right hand to your left ankle or shin.
4. Warrior II Pose: Step your left foot forward about 3 feet, and extend your arms out to the sides. Bend your left knee, and reach your right hand to your right ankle or shin.
5. Extended Triangle Pose: Step your left foot back about 3 feet, and extend your right arm straight out to the side. Reach your left hand to your right ankle or shin.
6. Half Moon Pose: Step your left foot forward about 3 feet, and extend your arms out to the sides. Bend your left knee, and reach your right hand to the floor.
7. Chair Pose: Sit with your feet together, and extend your arms straight out in front of you. Bend your knees, and squat down as if you were sitting in a chair.
8. Tree Pose: Stand with your feet together, and place your left foot on your right thigh. Extend your arms out to the sides, and hold the pose for a few seconds.
9. Mountain Pose: Come back to standing with your feet together, and extend your arms out to the sides.
Seated Poses
1. Sukhasana (Easy Seat Pose): Sit with your legs crossed, and extend your arms out to the sides.
2. Seated Forward Bend: Sit with your legs straight out in front of you, and reach for your toes.
3. Half Lotus Pose: Sit with your legs crossed, and place your left foot on your right thigh.
4. Full Lotus Pose: Sit with your legs crossed, and place your left foot on your right thigh. Place your right foot on your left thigh.
5. Camel Pose: Sit on the floor with your legs straight out in front of you. Place your hands on your hips, and lean back slightly.
6. Pigeon Pose: Lie on your back with your legs bent. Place your right ankle on your left thigh, and extend your left arm out to the side.
7. Bridge Pose: Lie on your back with your feet flat on the floor and your legs bent. Lift your hips up off the floor, and extend your arms out to the sides.
8. Corpse Pose: Lie on your back with your legs straight out in front of you and your arms at your sides. Close your eyes, and relax your body.
Ideas For A Chill Yoga Sequence
Hey everyone!
I hope you all are having a great day. Today, I wanted to share with you a yoga sequence that I find really relaxing and calming. This sequence is great for days when you need to take a break and just chill out.
The sequence is as follows:
1. Downward facing dog
2. Cat-cow
3. Child’s pose
4. Seated forward fold
5. Bridge pose
6. Shoulderstand
7. Savasana
Downward facing dog is a great way to start the sequence. It’s a great pose for stretching out the back and hamstrings.
Next, move on to cat-cow. This pose is also great for stretching out the back, as well as the neck and shoulders.
Then, move into child’s pose. This pose is a great way to relax and calm the mind.
Next, move on to seated forward fold. This pose is great for stretching out the hamstrings and the lower back.
Then, move into bridge pose. Bridge pose is a great way to stretch out the chest and the hips.
Next, move into shoulderstand. This pose is great for stretching out the neck and the shoulders.
Finally, move into savasana. Savasana is a great way to relax and calm the mind.
I hope you all enjoy this sequence!
Iyengar Prenatal Yoga Sequence
Many expecting mothers find yoga helpful during their pregnancies, as it can help to improve circulation, increase energy, and alleviate common pregnancy discomforts. The following prenatal yoga sequence is designed to help open the hips and pelvis, increase flexibility, and promote feelings of relaxation and well-being.
Warm-Up:
Start by standing with your feet hip-width apart, and slowly rotate your hips in a circle. Then, take a deep breath in and reach your arms up overhead. As you exhale, fold forward, hinging at the hips. Let your head and neck hang down, and relax your shoulders. Hold for a few seconds, then inhale and come back to standing.
Next, standing with your feet hip-width apart, step your left foot out to the side and hinge at the hips to fold over your left leg. Reach your hands down to the floor, or if you can comfortably, to your foot. Stay here for a few breaths, then switch legs and repeat.
Finally, standing with your feet hip-width apart, take a big step back with your left foot and lower down into a low lunge. Make sure your front knee is bent at a 90-degree angle, and your back knee is resting on the floor. Relax your head and neck, and stay here for a few breaths. Then, switch legs and repeat.
Prenatal Yoga Sequence:
1. Cat-Cow Pose
Start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Inhale as you tuck your chin and round your back, like a cat. Exhale as you arch your back and look up at the ceiling, like a cow. Continue moving between these two poses, and focus on deep, rhythmic breathing.
2. Child’s Pose
From Cat-Cow, come back to hands and knees, and then lower down onto your stomach. Bring your forehead to the floor, and extend your arms out in front of you. Let your hips sink down towards the floor, and relax your shoulders and neck. Stay here for a few deep breaths.
3. Downward-Facing Dog
From Child’s Pose, press into your hands and feet and lift your torso and legs up into Downward-Facing Dog. Make sure your spine is straight, and focus on pressing your heels down towards the floor. Hold for a few breaths.
4. Upward-Facing Dog
From Downward-Facing Dog, curl your toes under and press into your hands to lift your hips up and back into Upward-Facing Dog. Keep your spine straight, and hold for a few breaths.
5. Triangle Pose
From Downward-Facing Dog, step your left foot forward into Triangle Pose. Make sure your front foot is pointing straight forward, and your back foot is turned out at a 45-degree angle. Reach your left arm up towards the ceiling, and extend your right hand down towards your ankle. Hold for a few breaths, then switch sides and repeat.
6. Warrior I
From Triangle Pose, step your right foot forward into Warrior I. Make sure your front foot is pointing straight forward, and your back foot is turned out at a 45-degree angle. Reach your arms out to the sides, and extend through your hips and legs. Hold for a few breaths, then switch sides and repeat.
7. Half Camel
From Warrior I, reach your right hand up towards the ceiling and lean back slightly. Make sure you’re keeping your spine straight, and hold for a few breaths. Then, switch sides and repeat.
8. Seated Forward Bend
From Warrior I, sit down on your mat with your legs out straight in front of you. Reach your hands towards your feet, and let your head and neck hang down. Relax your shoulders and stay here for a few deep breaths.
9. Supine Hand-To-Big-Toe Pose
Lie down on your back with your legs outstretched. Bend your left knee and place your left hand on your left thigh. Reach your right arm towards your right ankle, and slowly pull your right leg towards your chest. Hold for a few seconds, then switch legs and repeat.
10. Savasana
Finish your prenatal yoga sequence with a few minutes of Savasana. Lie down on your back and let your feet fall open to the sides. Close your eyes and relax your entire body. Place your hands on your stomach and breathe deeply, letting go of any tension you may be holding. Stay here for 5-10 minutes.
September Yoga Sequence
for Upper Back and Neck Pain
If you are like most people, you spend a lot of time sitting at a desk, looking at a screen. This can lead to tension in the upper back and neck. A yoga sequence can help to release that tension and improve your overall posture.
1. Seated Cat/Cow Pose: Start by sitting on your yoga mat with your knees bent and your feet flat on the ground. Inhale as you arch your back and look up towards the ceiling. Exhale as you round your back and tuck your chin into your chest. Repeat this motion 10 times.
2. Child’s Pose: From Cat/Cow Pose, move into Child’s Pose by placing your forehead on the ground and your arms by your sides. Hold this pose for 30 seconds.
3. Downward Dog: Come into Downward Dog by placing your hands and feet on the ground, with your hands shoulder-width apart and your feet hip-width apart. Push your hips up towards the ceiling and hold for 5 breaths.
4. Seated Forward Bend: From Downward Dog, fold forward at the hips and place your hands on the ground. Hold for 5 breaths.
5. Upward Dog: From Seated Forward Bend, press into your hands and feet and come into Upward Dog. Hold for 5 breaths.
6. Downward Dog: From Upward Dog, move back into Downward Dog. Hold for 5 breaths.
7. Child’s Pose: Finish in Child’s Pose for 30 seconds.
Gentle Yoga Flow Sequence 60 Minutes Written
by: Erika H.
This yoga sequence is designed to increase flexibility, strength and energy. The poses are gentle and can be modified to fit your needs.
1. Start in mountain pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump back to a plank pose.
6. Lower your body to the floor and do a push-up.
7. Inhale and press up to plank pose.
8. Exhale and lower yourself to the floor.
9. Step or jump your feet up to your hands.
10. Inhale and raise your hips into a high lunge.
11. Exhale and lower your hips to the floor.
12. Inhale and raise your torso into a standing position.
13. Exhale and step or jump back to a plank pose.
14. Lower yourself to the floor and do a push-up.
15. Inhale and press up to plank pose.
16. Exhale and lower yourself to the floor.
17. Step or jump your feet up to your hands.
18. Inhale and raise your hips into a high lunge.
19. Exhale and lower your hips to the floor.
20. Inhale and raise your torso into a standing position.
21. Exhale and step or jump back to a plank pose.
22. Lower your body to the floor and do a push-up.
23. Inhale and press up to plank pose.
24. Exhale and lower yourself to the floor.
25. Step or jump your feet up to your hands.
26. Inhale and raise your hips into a high lunge.
27. Exhale and lower your hips to the floor.
28. Inhale and raise your torso into a standing position.
29. Exhale and step or jump back to a plank pose.
30. Lower your body to the floor and do a push-up.
31. Inhale and press up to plank pose.
32. Exhale and lower yourself to the floor.
33. Step or jump your feet up to your hands.
34. Inhale and raise your hips into a high lunge.
35. Exhale and lower your hips to the floor.
36. Inhale and raise your torso into a standing position.
37. Exhale and step or jump back to a plank pose.
38. Lower your body to the floor and do a push-up.
39. Inhale and press up to plank pose.
40. Exhale and lower yourself to the floor.
41. Step or jump your feet up to your hands.
42. Inhale and raise your hips into a high lunge.
43. Exhale and lower your hips to the floor.
44. Inhale and raise your torso into a standing position.
45. Exhale and step or jump back to a plank pose.
46. Lower your body to the floor and do a push-up.
47. Inhale and press up to plank pose.
48. Exhale and lower yourself to the floor.
49. Step or jump your feet up to your hands.
50. Inhale and raise your hips into a high lunge.
51. Exhale and lower your hips to the floor.
52. Inhale and raise your torso into a standing position.
53. Exhale and step or jump back to a plank pose.
54. Lower your body to the floor and do a push-up.
55. Inhale and press up to plank pose.
56. Exhale and lower yourself to the floor.
57. Step or jump your feet up to your hands.
58. Inhale and raise your hips into a high lunge.
59. Exhale and lower your hips to the floor.
60. Hold the pose for a few deep breaths.
61. Exhale and release the pose.
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.
