Level 1 Iyengar Yoga Sequence
for Flexibility
If you are looking to increase your flexibility, there is no better place to start than with an Iyengar yoga sequence. Iyengar yoga is known for its focus on precision and alignment, which makes it the perfect style of yoga for improving flexibility.
This sequence begins with some gentle warm-ups to prepare your body for the stretches ahead. Then, you will move through a series of poses that will target key areas of flexibility. Finally, you will finish with a few relaxing poses to help you wind down.
So, whether you are a beginner or a seasoned yogi, this sequence will help you to increase your flexibility. Just be sure to take your time and to focus on your alignment in each pose. Enjoy!
45 Minute Chair Yoga Sequence Pdf
Chair yoga is a great way to get some exercise if you don’t have a lot of time, or if you’re not able to do traditional yoga poses. This 45 minute chair yoga sequence will give you a good workout, and it’s all done from a seated position.
1. Seated Cat and Cow
Start by sitting up tall in your chair, with your feet flat on the floor. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this movement 10 times.
2. Seated Hamstring Stretch
Extend your left leg out in front of you, and bend your right knee so that you can reach your right foot with your left hand. Hold for 30 seconds, then switch legs.
3. Seated Forward Bend
Sit up tall, then fold forward at the waist, reaching for your toes. Hold for 30 seconds.
4. Seated Twist
Sit up tall, then twist to the right, reaching your left hand to the outside of your right thigh. Hold for 30 seconds, then switch sides.
5. Seated Eagle
Extend your arms out to the sides, with your palms facing down. Cross your left arm over your right, then reach your right arm under your left. Hook your fingers together, and hold for 30 seconds.
6. Seated Half Camel
Sit up tall, then reach for your heels with your hands. Push your hips forward as you lift your chest, and hold for 30 seconds.
7. Seated Bridge
Sit up tall, then lift your hips off the chair and hold for 30 seconds.
8. Seated Pelvic Tilt
Sit up tall, then tilt your pelvis forward and hold for 30 seconds.
9. Seated Side Bend
Sit up tall, then reach your left arm up and over your head, and reach your right arm down by your side. Hold for 30 seconds, then switch sides.
10. Seated Shoulderstand
Sit up tall, then lift your hips off the chair and press them against the wall. Place your feet on the wall, and then lift your hips over your head. Hold for 30 seconds.
Easy Yoga Sequence Printable
Looking to add some easy yoga poses to your routine? Check out this easy yoga sequence printable! This sequence is a great way to start your day or to wind down in the evening.
The sequence includes a few basic poses that are easy to learn and can be modified to fit your needs. If you’re new to yoga, be sure to take it slow and ask your instructor for help if you have any questions.
1. Mountain Pose
Mountain pose is a basic standing pose that is great for beginners. It helps to ground and center you, and can be used as a starting point for other poses.
To do mountain pose, stand with your feet together and your arms at your sides. Engage your abs and glutes, and tuck your chin slightly. Hold for a few breaths, then release and move on to the next pose.
2. Downward-Facing Dog
Downward-facing dog is a great pose for stretching your hamstrings and calves. It also helps to open up your chest and shoulders.
To do downward-facing dog, start in plank pose. Shift your weight forward and lift your hips up and back. Keep your feet hip-width apart and your heels pressed down. Hold for a few breaths, then release and move on to the next pose.
3. Child’s Pose
Child’s pose is a great way to stretch your hips, thighs, and ankles. It also provides a calming and restful stretch.
To do child’s pose, start on your hands and knees. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for a few breaths, then release and move on to the next pose.
4. Cat-Cow Pose
Cat-cow pose is a great way to warm up your spine and get your blood flowing. It also helps to stretch your back and abs.
To do cat-cow pose, start on your hands and knees. Inhale as you arch your back and look up, then exhale as you round your spine and tuck your chin. Continue to move between cat and cow pose, breathing deeply for a few breaths.
5. Warrior I
Warrior I is a great pose for strengthening your legs and improving your balance. It also opens up your chest and shoulders.
To do warrior I, stand with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in slightly. Bend your left knee and reach your left arm up toward the sky. Hold for a few breaths, then release and repeat on the other side.
6. Warrior II
Warrior II is a great pose for improving your balance and strength. It also opens up your hips and chest.
To do warrior II, stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in slightly. Bend your right knee and reach your right arm out to the side. Hold for a few breaths, then release and repeat on the other side.
7. Triangle Pose
Triangle pose is a great pose for improving your flexibility and balance. It also opens up your hips and chest.
To do triangle pose, stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in slightly. Reach your right arm out to the side and your left arm up toward the sky. Hold for a few breaths, then release and repeat on the other side.
8. Chair Pose
Chair pose is a great way to strengthen your legs and glutes. It also helps to improve your balance.
To do chair pose, stand with your feet together and your arms at your sides. Bend your knees and sink down into a chair pose. Hold for a few breaths, then release and move on to the next pose.
9. Seated Forward Bend
Seated forward bend is a great pose for stretching your hamstrings and spine. It also helps to calm the mind and relieve stress.
To do seated forward bend, sit with your legs straight out in front of you. Bend forward at the waist, and reach for your toes. Hold for a few breaths, then release and move on to the next pose.
10. Corpse Pose
Corpse pose is a great way to end your yoga sequence. It helps to calm the mind and body, and can be used to relax and rejuvenate.
To do corpse pose, lie down on your back. Close your eyes and relax your body. Breathe deeply and hold for a few minutes. When you’re finished, slowly come back to consciousness and slowly sit up.
Easy Gentle Yoga Sequence
for a Beginner
If you are just starting out with yoga, it is important to find a sequence that is easy and gentle. This sequence is designed for beginners, and will help you to get comfortable with the basic poses and principles of yoga.
The sequence begins with a few basic poses to warm up the body. These poses help to open the hips and spine, and to increase flexibility. Next, you will move on to some basic poses that will help to build strength and stability. The sequence ends with a few calming poses that will help to relax the body and mind.
If you are new to yoga, be sure to read through each pose before you begin, and take your time to practice each one. Remember to always listen to your body, and don’t push yourself too hard. Yoga is a practice that should be enjoyed, so take it slow and easy, and you will soon see results.
Warm-up Poses
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog (Adho Mukha Svanasana)
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
4. Child’s Pose (Balasana)
Basic Poses
1. Triangle Pose (Trikonasana)
2. Half Moon Pose (Ardha Chandrasana)
3. Chair Pose (Utkatasana)
4. Warrior I Pose (Virabhadrasana I)
5. Warrior II Pose (Virabhadrasana II)
6. Reverse Warrior Pose (Viparita Virabhadrasana)
7. Extended Triangle Pose (Utthita Trikonasana)
8. Downward-Facing Dog (Adho Mukha Svanasana)
9. Child’s Pose (Balasana)
Calming Poses
1. Corpse Pose (Savasana)
2. Legs-Up-the-Wall Pose (Viparita Karani)
3. Happy Baby Pose (Ananda Balasana)
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
5. Child’s Pose (Balasana)
Iyengar Yoga Forward Bend Sequence
Iyengar Yoga is a style of yoga that is based on the teachings of B.K.S. Iyengar. This style of yoga is known for its use of props, such as blocks, straps, and chairs, to help students achieve proper alignment.
The forward bend sequence is a series of poses that stretches the hamstrings and the spine. This sequence can be done as a stand-alone sequence or as part of a longer sequence.
The first pose in the sequence is Downward-Facing Dog. From Downward-Facing Dog, step your right foot forward into a Forward Bend. From Forward Bend, hinge at your hips and fold your torso over your right thigh. If you can, clasp your hands around your right foot. Hold for five breaths, then release your hands and step your left foot forward into a Forward Bend. Hold for five breaths, then release the pose.
The second pose in the sequence is Half Lord of the Fishes Pose. From Forward Bend, step your left foot back and come into a Low Lunge. From Low Lunge, sweep your right arm up and over your head, and come into Half Lord of the Fishes Pose. Hold for five breaths, then release the pose.
The third pose in the sequence is Triangle Pose. From Half Lord of the Fishes Pose, step your left foot back and come into a Triangle Pose. Reach your right hand to your right ankle and your left hand to your left hip. Hold for five breaths, then release the pose.
The fourth pose in the sequence is Seated Forward Bend. From Triangle Pose, sit down in a Seated Forward Bend with your legs straight out in front of you. Reach for your toes and hold for five breaths.
The fifth and final pose in the sequence is Corpse Pose. From Seated Forward Bend, lie down in Corpse Pose. Rest here for five minutes.
This sequence is a great way to stretch the hamstrings and the spine. It can be done as a stand-alone sequence or as part of a longer sequence.
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.
