Iyengar Yoga Sequences Of Practice
There are many different sequences of Iyengar yoga practice. What follows is one possible sequence that you might use to develop your practice.
1. Warm-Up: Sun Salutations
The sun salutation is a great way to warm up your body for your practice. It is a series of poses that flow one into the next.
2. Standing Poses
Standing poses are a great way to strengthen and tone your body. They also help to improve your balance and coordination.
3. Forward Bends
Forward bends are a great way to stretch and elongate your body. They also help to improve your flexibility.
4. Backbends
Backbends are a great way to open up your chest and hips. They also help to improve your flexibility and spinal health.
5. Twists
Twists are a great way to improve your spinal health. They also help to improve your balance and coordination.
Hatha Yoga Sequence 90 Minutes
This sequence is designed to work your whole body, increase your flexibility, and prepare you for a deeper meditation practice.
1. Mountain pose (Tadasana)
This is the foundation of all standing poses. Stand with your feet hip-width apart, toes pointing forward, and your weight evenly distributed. Reach up through your fingertips, and press your shoulder blades down your back.
2. Downward-facing dog (Adho Mukha Svanasana)
From mountain pose, step your feet back to come into a downward-facing dog. Spread your fingers wide and press your palms into the floor. Keep your tailbone pointing down and your heels reaching up towards the ceiling.
3. Chair pose (Utkatasana)
From downward-facing dog, curl your toes under and lift your hips up to come into chair pose. Reach your arms straight out in front of you, and press your thighs and calves together.
4. Half Camel pose (Ardha Ustrasana)
From chair pose, reach your right hand up to the ceiling and then slowly lean back to come into half camel pose. Keep your hips facing forward, and reach your left hand towards your right heel.
5. Low lunge (Anjaneyasana)
From half camel pose, step your right foot forward to come into a low lunge. Keep your left knee bent and your right ankle directly below your right knee. Reach your arms overhead and clasp your hands together.
6. Triangle pose (Trikonasana)
From low lunge, extend your left arm straight out to the side and reach your right hand towards the floor. Keep your hips facing forward and your spine long.
7. Warrior I pose (Virabhadrasana I)
From triangle pose, step your left foot back to come into warrior I pose. Reach your arms out to the sides and press your hips forward.
8. Warrior II pose (Virabhadrasana II)
From warrior I pose, turn your left foot out to the side and extend your right arm straight out to the side. Reach your left hand towards the floor.
9. Reverse warrior (Viparita Virabhadrasana)
From warrior II pose, reach your right arm straight up to the ceiling and turn your left foot in to the center.
10. Extended triangle pose (Utthita Trikonasana)
From reverse warrior, reach your left arm straight out to the side and reach your right hand towards the floor. Keep your hips facing forward and your spine long.
11. Half moon pose (Ardha Chandrasana)
From extended triangle pose, reach your left arm up to the ceiling and then slowly lean to the right to come into half moon pose. Keep your right hand on the floor and your left hand reaching up towards the ceiling.
12. Chair pose (Utkatasana)
From half moon pose, step your left foot back to come into a low lunge. Keep your right knee bent and your left ankle directly below your left knee. Reach your arms overhead and clasp your hands together.
13. Downward-facing dog (Adho Mukha Svanasana)
From chair pose, curl your toes under and lift your hips up to come into downward-facing dog. Spread your fingers wide and press your palms into the floor. Keep your tailbone pointing down and your heels reaching up towards the ceiling.
14. Upward-facing dog pose (Urdhva Mukha Svanasana)
From downward-facing dog, press your palms into the floor and lift your hips and torso up to come into upward-facing dog pose. Keep your head between your arms and your heels reaching up towards the ceiling.
15. Child’s pose (Balasana)
From upward-facing dog, release your hips back to the floor and come into child’s pose. Extend your arms in front of you and rest your forehead on the floor.
Kindness Yoga Sequence
What is kindness yoga?
Kindness yoga is a sequence of yoga poses that helps to open the heart and cultivate feelings of kindness and compassion. The poses are designed to help you to connect with your own heart, and with the hearts of others.
The practice of kindness yoga is a great way to start your day, or to end your day. It can be done alone, or in a group setting.
The sequence of poses is as follows:
1. Mountain Pose
2. Chair Pose
3. Downward Dog
4. Warrior I
5. Half Moon Pose
6. Triangle Pose
7. Extended Triangle Pose
8. Camel Pose
9. Child’s Pose
10. Happy Baby Pose
11. Corpse Pose
Mountain Pose
Mountain Pose is a basic standing pose that is often used in yoga sequences. It is a great pose to help you to feel grounded and stable.
To do Mountain Pose, stand with your feet together, and press your big toes and heels together. Lift your torso up and lengthen your spine. Relax your shoulders and soften your gaze.
Chair Pose
Chair Pose is a great pose to help you to feel strong and powerful. It is also a great pose to help you to focus and to connect with your inner strength.
To do Chair Pose, stand with your feet together, and bend your knees. Reach down and clasp your hands together in front of your chest. Lift your torso up and lengthen your spine. Relax your shoulders and soften your gaze.
Downward Dog
Downward Dog is a basic yoga pose that is often used in sequences. It is a great pose to help you to feel stretched and open.
To do Downward Dog, start in Tabletop Position. Place your hands on the floor, and press your palms into the floor. tuck your toes under, and lift your hips up and back. Reach your heels towards the floor, and press your chest towards your thighs.
Warrior I
Warrior I is a great pose to help you to feel strong and empowered. It is also a great pose to help you to focus and to connect with your inner strength.
To do Warrior I, stand with your feet together, and step your left foot back. Bend your left knee, and reach your left arm up towards the sky. Reach your right arm down towards the floor. Relax your shoulders and soften your gaze.
Half Moon Pose
Half Moon Pose is a great pose to help you to feel balanced and centered. It is also a great pose to help you to focus and to connect with your inner strength.
To do Half Moon Pose, start in Triangle Pose. Reach your right arm up towards the sky, and reach your left arm down towards the floor. Bend your right knee, and reach down and clasp your hands together in front of your right shin. Lift your torso up and lengthen your spine. Relax your shoulders and soften your gaze.
Triangle Pose
Triangle Pose is a great pose to help you to feel balanced and centered. It is also a great pose to help you to focus and to connect with your inner strength.
To do Triangle Pose, stand with your feet together, and step your left foot back. Bend your left knee, and reach your left arm up towards the sky. Reach your right arm down towards the floor. Relax your shoulders and soften your gaze.
Extended Triangle Pose
Extended Triangle Pose is a great pose to help you to feel balanced and centered. It is also a great pose to help you to focus and to connect with your inner strength.
To do Extended Triangle Pose, start in Triangle Pose. Reach your right arm up towards the sky, and reach your left arm down towards the floor. Reach your right arm out to the side, and turn your right foot out to the side. Bend your right knee, and reach down and clasp your hands together in front of your right shin. Lift your torso up and lengthen your spine. Relax your shoulders and soften your gaze.
Camel Pose
Camel Pose is a great pose to help you to feel open and empowered. It is also a great pose to help you to focus and to connect with your inner strength.
To do Camel Pose, kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward. Reach your hands up towards the sky, and tilt your head back. Relax your shoulders and soften your gaze.
Child’s Pose
Child’s Pose is a great pose to help you to feel relaxed and peaceful. It is also a great pose to help you to focus and to connect with your inner strength.
To do Child’s Pose, kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward. Reach your hands out in front of you, and touch your forehead to the floor. Relax your shoulders and soften your gaze.
Happy Baby Pose
Happy Baby Pose is a great pose to help you to feel relaxed and peaceful. It is also a great pose to help you to focus and to connect with your inner strength.
To do Happy Baby Pose, lie on your back and hug your knees into your chest. Reach your arms around your knees, and clasp your hands together. Relax your shoulders and soften your gaze.
Corpse Pose
Corpse Pose is a great pose to help you to feel relaxed and peaceful. It is also a great pose to help you to focus and to connect with your inner strength.
To do Corpse Pose, lie on your back and relax your arms and legs. Close your eyes and relax your entire body. Relax your shoulders and soften your gaze.
Resting Sequence In Yoga
The resting sequence in yoga is an important part of any practice. It allows the body to relax and restore, and prepares it for the next round of poses. The resting sequence can be done at the end of a class, or simply on its own, any time you need to relax and rejuvenate.
There are many different ways to do the resting sequence, but here is one basic version:
1. Lie down on your back, with your legs extended and your arms by your sides.
2. Close your eyes and take a few deep breaths, allowing yourself to relax into the pose.
3. Allow your feet to fall naturally to the sides, and let your arms rest at your sides with your palms up.
4. Stay here for a few minutes, breathing deeply and allowing yourself to relax.
5. When you’re ready, slowly roll onto your right side and then onto your left side, taking a few minutes to rest in each position.
6. Finally, sit up and slowly drink some water, then take a few minutes to Stretch and relax before heading back to your day.
Simple Home Yoga Sequence
for Beginners
If you’re new to yoga, or just looking for a quick sequence to do at home, this sequence is for you! These poses are basic, but they’ll help you open your hips, stretch your hamstrings, and improve your flexibility.
1. Downward-Facing Dog
This is the quintessential yoga pose. It stretches your hamstrings and calves, and opens your chest and shoulders.
2. Half Camel
This pose stretches your chest and opens your hips.
3. Child’s Pose
This pose is a great way to stretch your hips, thighs, and ankles. It’s also a great way to relax and restore your energy.
4. Triangle Pose
This pose stretches your hips, thighs, and groin. It also strengthens your abs and back.
5. Seated Forward Bend
This pose stretches your hamstrings and calves. It also releases tension in your neck and shoulders.
6. Corpse Pose
This pose is a great way to end your yoga practice. It relaxes your body and mind, and reduces stress and anxiety.
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.
