Large Group Yoga Sequence
This yoga sequence is designed to be done with a large group of people. It is a great sequence to do at the beginning or end of a yoga class, or even as a standalone yoga practice.
1. Mountain pose (Tadasana)
2. Downward-facing dog (Adho Mukha Svanasana)
3. Upward-facing dog (Urdhva Mukha Svanasana)
4. Downward-facing dog (Adho Mukha Svanasana)
5. Chair pose (Utkatasana)
6. Half Camel pose (Ardha Camel Pose)
7. Half Camel pose (Ardha Camel Pose)
8. Warrior I (Virabhadrasana I)
9. Warrior II (Virabhadrasana II)
10. Warrior III (Virabhadrasana III)
11. Triangle pose (Trikonasana)
12. Extended Triangle pose (Utthita Trikonasana)
13. Half Moon pose (Ardha Chandrasana)
14. Half Moon pose (Ardha Chandrasana)
15. Tree pose (Vrksasana)
16. Extended Triangle pose (Utthita Trikonasana)
17. Downward-facing dog (Adho Mukha Svanasana)
18. Child’s pose (Balasana)
Frog Yoga Sequence
The frog pose is a great way to start your yoga practice. It is a gentle way to open up your hips and get your body warmed up. The frog pose is also a great way to improve your balance.
To do the frog pose, start by kneeling on the ground. Make sure your knees are hip-width apart. Place your hands on the ground in front of you, and slowly lower your chest down to the ground. Keep your chin tucked in and your eyes focused on the ground.
If you can, try to touch your forehead to the ground. If you can’t do that, just lower your chest as close to the ground as you can. Stay in this position for five breaths.
Then, slowly lift your chest back up to the starting position. Repeat this pose two more times.
One Hour Yoga Sequences
There are many yoga sequences that can be practiced in one hour. A good sequence to start with is the Surya Namaskar or Sun Salutation. This sequence is a series of twelve poses that flow together and is a great way to warm up the body.
The next sequence to try is the Warrior sequence. This sequence is a series of three poses that are meant to build strength and stamina. The Warrior sequence is a great way to work on your balance and focus.
The next sequence to try is the Bridge sequence. This sequence is a series of four poses that are meant to build strength and flexibility in the hips and back. The Bridge sequence is a great way to stretch out the body and open up the chest.
The final sequence to try is the relaxation sequence. This sequence is a series of six poses that are meant to relax the body and mind. The relaxation sequence is a great way to end your yoga practice.
Halasana Yoga Sequence
The Halasana yoga sequence is a great way to open up your chest and improve your posture. It also stretches your hamstrings and calves.
1. Start in Mountain Pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, hinging at your hips.
4. Reach your hands for your feet or ankles.
5. Hold for a few breaths, then release and come back to Mountain Pose.
6. Repeat the sequence 2-3 times.
Lower Body Yoga Sequence
for Runners
One of the best things about yoga is that it can be tailored to meet the needs of any individual. If you’re a runner, there are specific poses and sequences that can help to improve your running performance and prevent injuries.
The following sequence is designed to stretch and strengthen the muscles of the lower body, which are used when running. It can be done either before or after a run, or as a standalone yoga practice.
1. Downward Dog
This pose is a great way to start any yoga sequence, as it stretches the entire body. It also helps to open up the hips and hamstrings, which can be tight for runners.
Come onto all fours, then tuck your toes and lift your hips up towards the sky, coming into Downward Dog. Make sure your hands are shoulder-width apart, and that your hips are parallel to the ground. Hold for 5-10 breaths.
2. Chair Pose
Chair pose is a great way to strengthen the thighs and glutes, which are used when running.
Come into a standing position, then bend your knees and squat down, as if you’re sitting in a chair. Make sure your knees are in line with your toes, and your back is straight. Hold for 5-10 breaths.
3. Warrior I
Warrior I is a great pose for runners, as it stretches the hip flexors and quads, and strengthens the thighs and glutes.
From Chair pose, step your left foot out to the side and turn your torso to the left, coming into Warrior I. Make sure your front knee is bent at a 90-degree angle, and your back leg is straight. Hold for 5-10 breaths, then switch sides.
4. Triangle Pose
Triangle pose is a great pose for runners, as it stretches the hip flexors and quads, and strengthens the thighs and glutes.
From Warrior I, extend your arm and reach towards the sky, coming into Triangle pose. Make sure your front knee is bent at a 90-degree angle, and your back leg is straight. Hold for 5-10 breaths, then switch sides.
5. Crescent Lunge
Crescent Lunge is a great pose for runners, as it stretches the hip flexors and quads, and strengthens the thighs and glutes.
From Triangle pose, step your back foot in to meet your front foot, and come into Crescent Lunge. Make sure your front knee is bent at a 90-degree angle, and your back leg is straight. Hold for 5-10 breaths, then switch sides.
6. Child’s Pose
Child’s pose is a great way to end any yoga sequence, as it stretches the hips, hamstrings, and back.
Come to all fours, then sit back on your heels and extend your arms forward, coming into Child’s pose. Hold for 5-10 breaths.
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.
