Level 3 Yoga Sequence
This sequence is designed to challenge your practice and help you progress to the next level. Be sure to focus on your breath and maintain proper alignment throughout the sequence. If you find any of the poses too challenging, feel free to modify them as needed.
1. Downward-Facing Dog
Come to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press firmly into the earth. Keep your spine long as you lift your hips up and back, extending your tailbone toward the sky. Hold for 5 breaths.
2. Upward-Facing Dog
From Downward-Facing Dog, curl your toes under and press into your hands as you lift your hips up and forward into Upward-Facing Dog. Keep your spine long as you reach your chest toward the sky. Hold for 5 breaths.
3. Downward-Facing Dog
From Upward-Facing Dog, release your hands and toes as you bend your knees and lower your hips back to Downward-Facing Dog.
4. Chair Pose
Come to Chair Pose, with your feet together and your thighs parallel to each other. Sit back and down, as if you were sitting in a chair. Bring your palms together in front of your heart. Hold for 5 breaths.
5. Half Moon Pose
From Chair Pose, reach your right hand toward the sky as you lift your left leg off the ground. Keep your hips parallel to each other and your spine long. Hold for 5 breaths, then switch sides.
6. Camel Pose
From Half Moon Pose, reach your hands back to touch your heels. Keep your spine long as you press your hips forward and lift your chest toward the sky. Hold for 5 breaths.
7. Downward-Facing Dog
From Camel Pose, release your hands and feet as you bend your knees and lower your hips back to Downward-Facing Dog.
8. Child’s Pose
Come to Child’s Pose, with your knees hip-width apart and your forehead on the ground. Extend your arms in front of you and relax your shoulders. Hold for 5 breaths.
Hatha Yoga Beginner Sequence
Starting out in hatha yoga can be intimidating, but with a well-planned sequence, you can make the most of your first few classes and start to feel the benefits of the practice right away. This sequence is designed for beginners and includes postures that will help you to learn the basics of hatha yoga.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing posture that helps to improve your balance and stability. It also strengthens your thighs, calves and ankles.
2. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a popular yoga pose that stretches your hamstrings, calves and shoulders. It also strengthens your arms and wrists.
3. Child’s pose (Balasana)
Child’s pose is a resting posture that helps to soothe the mind and relax the body. It also stretches your hips, thighs and spine.
4. Upward-facing dog (Urdhva Mukha Svanasana)
Upward-facing dog is a powerful pose that strengthens your arms, shoulders and back. It also opens your chest and lungs.
5. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle spinal stretch that helps to increase flexibility and relieve tension in the neck and back.
6. Seated forward bend (Paschimottanasana)
Seated forward bend is a deep stretch for the hamstrings, calves and spine. It also helps to calm the mind and relieve tension in the body.
7. Camel pose (Ustrasana)
Camel pose is a backbend that opens the chest and lungs, and stretches the hip flexors and thighs. It is a great pose for improving posture and relieving stress.
8. Bridge pose (Setu Bandha Sarvangasana)
Bridge pose is a great way to stretch the chest, hips and spine. It also helps to improve posture and relieve stress.
9. Corpse pose (Savasana)
Corpse pose is a resting posture that allows you to relax and rejuvenate your body and mind. It is a great way to end your yoga practice.
Iyengar Yoga Evening Sequence
The Iyengar yoga evening sequence is a great way to wind down after a long day. It is a gentle and relaxing sequence that can be tailored to your own needs. The sequence is based on the poses that are typically taught in an Iyengar yoga class.
The sequence begins with a few gentle warm-up poses. These poses help to loosen up the body and prepare you for the more challenging poses later in the sequence.
The next set of poses focuses on the spine. These poses help to elongate and strengthen the spine. They can also help to relieve tension in the neck and upper back.
The next section of the sequence is devoted to the hips and pelvis. These poses can help to open up the hips and pelvis, and can be helpful for relieving tension in the lower back.
The final section of the sequence is devoted to the relaxation poses. These poses help to calm the mind and relax the body. They can also be helpful for relieving stress and tension.
The sequence can be tailored to your own needs and abilities. Feel free to omit any poses that are not appropriate for you, or to modify the poses as needed. Enjoy!
Teken Yoga Sequence
for Hamstring Injury
The hamstring muscles are located on the back of the thigh. They are responsible for bending the knee and extending the hip. A hamstring injury can be caused by a sudden contraction of the muscle, such as when you sprint, or by a chronic overload, such as from running long distances. If you are experiencing pain in the back of your thigh, you may have a hamstring injury.
Here is a yoga sequence that can help to heal a hamstring injury:
1. Pigeon pose
This pose stretches the hip and hamstring muscles.
To do pigeon pose:
-Start in a Downward Dog pose.
-Bring your right knee forward to your right hand, and place your right ankle above your left knee.
-Extend your left leg behind you.
-Rest your forehead on the floor, or place your hands on the floor in front of you.
-Stay in this pose for 5-10 breaths, then switch sides.
2. Child’s pose
This pose stretches the hamstring muscles and calms the mind.
To do child’s pose:
-Start in a kneeling position.
-Touch your big toes together and sit back on your heels.
-Extend your arms forward, parallel to the floor.
-Rest your forehead on the floor, or place your hands on the floor in front of you.
-Stay in this pose for 5-10 breaths.
3. Cow Face pose
This pose stretches the hip and hamstring muscles.
To do cow face pose:
-Start in a seated position.
-Bend your right knee and place your right foot on the floor next to your left thigh.
-Bend your left knee and place your left foot on the floor next to your right thigh.
-Extend your arms forward, parallel to the floor.
-Rest your forehead on the floor, or place your hands on the floor in front of you.
-Stay in this pose for 5-10 breaths, then switch sides.
4. Extended Triangle pose
This pose stretches the hamstring muscles and opens the hips.
To do Extended Triangle pose:
-Start in a standing position.
-Step your right foot back, and place your right hand on your right ankle.
-Extend your left arm straight up towards the ceiling.
-Bend your left knee, and sink your hips down towards the floor.
-Stay in this pose for 5-10 breaths, then switch sides.
How To Create A Yoga Sequence For The First Time
There are a few things to keep in mind when creating your first yoga sequence. First, think about what you want to achieve in your practice. Do you want to focus on strength, flexibility or balance? Or do you want to combine all of these?
Once you have an idea of what you want to achieve, you can start to put together poses that will help you reach your goals. You can also think about the order of the poses. Some poses work better as warm-ups or cool-downs, while others are more challenging and should be saved for later in your practice.
Here is a basic sequence that can be used as a starting point for your own practice:
1. Sun Salutation A (Surya Namaskar A) – This sequence of 12 poses is a great way to warm up your body for your practice.
2. Standing poses – These poses help to build strength and flexibility in the legs and hips.
3. Backbends – Backbends open up the chest and shoulders and can help to increase flexibility in the spine.
4. Forward bends – Forward bends help to lengthen and stretch the spine.
5. Twists – Twists help to detoxify the body and improve spinal flexibility.
6. Meditation – Meditation can help to focus the mind and achieve a sense of inner peace.
You don’t have to do all of these poses in one session. You can choose a few to focus on and build on them over time. And remember, always listen to your body and don’t push yourself too hard. Yoga is about finding balance and harmony, both on and off the mat.
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.
