Iyengar Yoga Standing Sequence
The standing sequence in Iyengar Yoga is designed to work on the entire body, improving strength, flexibility, and balance. The poses are typically held for a longer period of time than in other styles of yoga, allowing students to deepen their practice and experience the benefits of the pose.
The standing sequence begins with Mountain Pose (Tadasana), a grounding and balancing pose that helps to focus the mind and connect with the breath. From Mountain Pose, students move through a series of standing poses that work the hips, thighs, and calves. These poses include Triangle Pose (Trikonasana), which stretches the hamstrings and groin and strengthens the legs; and Warrior II Pose (Virabhadrasana II), which builds strength in the legs and hips.
The sequence concludes with a series of backbends that open the chest and shoulders and stretch the spine. These poses include Camel Pose (Ustrasana), a deep backbend that strengthens the spine and opens the chest; and Bow Pose (Dhanurasana), which stretches the entire back body.
The standing sequence is a great way to improve strength, flexibility, and balance, and can be practiced by students of all levels.
Hip Opening Sequence Iyengar Yoga
The hip joint is a ball and socket joint that allows for a large range of motion. The hip muscles are responsible for stabilizing the joint and providing power for movement. The hip opening sequence Iyengar yoga poses are designed to open the hip muscles and improve range of motion.
The sequence begins with the supine pigeon pose. This pose stretches the gluteus maximus and piriformis muscles. The gluteus maximus is the largest muscle in the body and is responsible for extending the hip. The piriformis is a small muscle that lies deep in the gluteal muscles. It helps to rotate the hip and stabilize the joint.
Next, the sequence moves to the seated frog pose. This pose stretches the adductor muscles. The adductor muscles are the muscles on the inside of the thigh. They pull the thigh towards the midline of the body.
The sequence then moves to the seated wide leg forward bend. This pose stretches the iliopsoas muscle. The iliopsoas muscle is a deep muscle that attaches to the spine and the pelvis. It helps to flex the hip and stabilize the joint.
The final pose in the sequence is the standing pigeon pose. This pose stretches the gluteus medius and minimus muscles. The gluteus medius and minimus are the small muscles on the outside of the hip. They help to abduct the hip and stabilize the joint.
The hip opening sequence Iyengar yoga poses are a great way to improve range of motion and stretch the hip muscles.
Tara Stiles Beginner Yoga Sequence
The following yoga sequence is designed for beginners. It will help to warm up the body and increase flexibility.
1. Start in Mountain Pose.
2. Inhale and reach up to the sky.
3. Exhale and fold forward, keeping the spine long.
4. Inhale and reach up to the sky.
5. Exhale and fold forward, keeping the spine long.
6. Inhale and reach up to the sky.
7. Exhale and fold forward, keeping the spine long.
8. Inhale and come up to standing.
9. Repeat steps 2-8.
Heart Inspired Gentle Yoga Sequence
The heart is the center of our being. From the heart we experience love, compassion, joy and peace. When we move our body with awareness and intention, we can connect with our heart more easily and open up to these qualities.
This yoga sequence is inspired by the heart and is designed to open up the chest and heart center. The poses are gentle and suitable for all levels.
1. Mountain Pose (Tadasana)
Stand tall with your feet hip-width apart and your arms by your sides. Connect with your breath and feel your spine lengthening and your chest opening.
2. Chair Pose (Utkatasana)
Start in Mountain Pose and then bend your knees and sink into a chair pose. Keep your chest open and your spine long.
3. Downward Dog (Adho Mukha Svanasana)
From Chair Pose, press into your hands and lift your hips up to Downward Dog. Keep your spine long and your chest open.
4. Low Lunge (Anjaneyasana)
From Downward Dog, step your right foot forward into a low lunge. Keep your chest open and your spine long.
5. Reverse Warrior (Virabhadrasana III)
From Low Lunge, lift your left arm up and back, and turn your head to look up at your left hand. Keep your chest open and your spine long.
6. Warrior I (Virabhadrasana I)
From Reverse Warrior, step your left foot back into a Warrior I pose. Keep your chest open and your spine long.
7. Extended Triangle (Utthita Trikonasana)
From Warrior I, reach your right arm out to the side and your left hand down to the ground. Keep your chest open and your spine long.
8. Half Camel (Ardha Ustrasana)
From Extended Triangle, reach your right hand up to the sky and press your hips forward. Keep your chest open and your spine long.
9. Seated Forward Bend (Paschimottanasana)
Sit on the ground with your legs straight out in front of you. Reach for your toes and fold forward, keeping your chest open and your spine long.
10. Corpse Pose (Savasana)
Finish the sequence by lying down in Corpse Pose. Let go of all thoughts and simply relax into the peace and stillness of the present moment.
Somatic Yoga Sequences
: A Comprehensive Guide
Somatic Yoga Sequences is a comprehensive guide to yoga sequences for all levels of practitioners. This guide includes a variety of sequences for beginners, intermediates and advanced students, as well as sequences for specific needs and goals.
The guide begins with a section on the basics of yoga sequences. This section includes instructions on how to create a sequence, how to sequence poses, and how to sequence poses for different goals.
The next section of the guide features beginner sequences. These sequences are designed for students who are new to yoga or who are just beginning to build their yoga practice. The sequences include a variety of poses that will help you build strength, flexibility and balance.
The intermediate section features sequences that are designed for students who have a basic understanding of yoga and who are interested in exploring more challenging poses and sequences. This section includes sequences for developing strength, flexibility and balance, as well as sequences for improving concentration and focus.
The advanced section features sequences that are designed for students who have a strong yoga practice and who are interested in exploring more challenging poses and sequences. This section includes sequences for developing strength, flexibility and balance, as well as sequences for improving concentration and focus.
The final section of the guide features sequences for specific needs and goals. This section includes sequences for improving flexibility, strength, balance and focus.
So, whether you are a beginner or an advanced student, there is a yoga sequence in this guide that is perfect for you.
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.