Level Three Yoga Sequence
The following yoga sequence is designed for those who have a consistent yoga practice and are comfortable with inversions and arm balances. If you are new to yoga or have any health concerns, please consult your doctor or yoga teacher before practicing.
The sequence begins with a warm-up, followed by a standing sequence, then a sequence of seated and inverted poses, and finally a relaxation pose.
Warm-Up:
1. Start by standing in Mountain Pose (Tadasana), with your feet hip-width apart and your arms by your sides.
2. Inhale and reach your arms overhead, then exhale and fold forward, keeping your spine long.
3. Hold for a few breaths, then inhale and rise back to standing.
4. Next, inhale and reach your arms overhead, then exhale and reach down to touch your toes.
5. Hold for a few breaths, then inhale and rise back to standing.
6. Finally, take a few deep breaths in and out of your nose.
Standing Sequence:
1. Start in Mountain Pose.
2. Inhale and reach your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Reach down to touch your toes, then inhale and rise back to standing.
5. Next, step your left foot back into a Forward Fold.
6. Exhale and fold forward, keeping your spine long.
7. Reach down to touch your toes, then inhale and rise back to standing.
8. Step your right foot back into a Forward Fold.
9. Exhale and fold forward, keeping your spine long.
10. Reach down to touch your toes, then inhale and rise back to standing.
11. Finally, take a few deep breaths in and out of your nose.
Seated and Inverted Poses:
1. Start in Easy Pose (Sukhasana).
2. Inhale and reach your right arm up to the sky, then exhale and reach your left arm down to the ground.
3. Hold for a few breaths, then switch sides.
4. Next, inhale and reach your right arm up to the sky, then exhale and reach your left arm down to the ground.
5. Reach your right arm up to the sky, then exhale and reach your left arm down to the ground.
6. Finally, take a few deep breaths in and out of your nose.
Inversion:
1. Start in Plank Pose.
2. Lower down to your forearms, then inhale and lift your hips up into Downward-Facing Dog.
3. Hold for a few breaths, then exhale and lower your hips back to the floor.
4. Next, lift your right leg up into the air and bring your right knee to your right elbow.
5. Hold for a few breaths, then switch legs.
6. Finally, take a few deep breaths in and out of your nose.
Relaxation Pose:
1. Start in Corpse Pose (Savasana).
2. Close your eyes and relax your body and mind.
3. Stay here for 5-10 minutes.
4. When you’re finished, slowly roll to your right side and then press yourself up to standing.
The yoga sequence above is designed to challenge your practice and help you grow. If you are comfortable with the poses, feel free to add in more difficult variations. Remember to always practice with caution and respect for your body.
How To Sequence A Gentle Yoga Class
A yoga class is like a recipe. You need the right ingredients in the right amounts in order to create a dish that is both delicious and nourishing. The same is true for yoga classes. If you want to sequence a gentle yoga class, you need to include poses that are both gentle and therapeutic.
In order to create a gentle yoga sequence, you’ll need to include poses that stretch and open the body. Poses like Child’s Pose, Downward-Facing Dog, and Cat-Cow are perfect for this. You’ll also want to include some calming and relaxing poses, like Corpse Pose and Savasana.
If you’re looking for a sequence that is gentle and therapeutic, here is one you can try:
1. Child’s Pose
2. Downward-Facing Dog
3. Cat-Cow
4. Camel Pose
5. Bridge Pose
6. Supine Hand-To-Big-Toe Pose
7. Savasana
Hatha Yoga Sequences 60 Mins
:
Are you looking for a hatha yoga sequence that is 60 minutes long? If so, you have come to the right place! In this sequence, we will be doing a variety of poses that will work on your flexibility, strength, and balance.
We will start with a few poses to warm up the body, and then move on to some more challenging poses. We will finish with a few calming poses to relax the body and mind. If you are a beginner, feel free to modify the poses as needed. Always listen to your body and don’t push yourself too hard.
Warm-Up:
1. Standing Forward Bend: Standing with your feet hip-width apart, hinge forward at the waist and fold your torso over your legs. Allow your head to hang down, and take a few deep breaths.
2. Downward-Facing Dog: Come down onto all fours, and then tuck your toes under and press your hips up and back into Downward-Facing Dog. Spread your fingers wide and press your heels into the ground. Hold for a few breaths.
3. Cat-Cow: Come back to all fours, and then arch your back up and look up at the sky as you exhale. On the next inhale, tuck your chin and round your back as you look at your navel. Repeat for a few breaths.
4. Child’s Pose: Come to all fours, and then sit back on your heels and fold your torso forward until your forehead is resting on the floor. Take a few deep breaths here.
Main Sequence:
1. Camel Pose: Come to standing, and then step your right foot forward and place your hands on your hips. As you inhale, lift your chest up and arch your back. Hold for a few breaths, and then switch sides.
2. Chair Pose: Come to standing, and then bend your knees and sink down into a chair pose. Keep your chest up and your shoulders back. Hold for a few breaths.
3. Warrior I: Come to standing, and then step your left foot forward and turn your body to the left. Bend your left knee and sink down into a Warrior I pose. Reach your arms up towards the sky. Hold for a few breaths, and then switch sides.
4. Triangle Pose: Come to standing, and then step your left foot back and place your hand on your left thigh. As you inhale, reach your right arm up towards the sky. Hold for a few breaths, and then switch sides.
5. Half Camel Pose: Come to standing, and then step your left foot back and place your hand on your left thigh. As you inhale, lift your chest up and arch your back. Hold for a few breaths, and then switch sides.
6. Half Moon Pose: Come to standing, and then lift your left leg off the ground and place your left hand on your left ankle. Reach your right arm up towards the sky. Hold for a few breaths, and then switch sides.
7. Low Lunge: Come to standing, and then step your left foot forward and sink down into a low lunge. Keep your chest up and your shoulders back. Hold for a few breaths.
8. Bridge Pose: Lie down on your back, and then place your feet flat on the ground and your arms by your sides. Press into your feet and lift your torso and hips off the ground. Hold for a few breaths.
9. Chair Pose: Come to standing, and then bend your knees and sink down into a chair pose. Keep your chest up and your shoulders back. Hold for a few breaths.
10. Downward-Facing Dog: Come down onto all fours, and then tuck your toes under and press your hips up and back into Downward-Facing Dog. Spread your fingers wide and press your heels into the ground. Hold for a few breaths.
11. Cat-Cow: Come back to all fours, and then arch your back up and look up at the sky as you exhale. On the next inhale, tuck your chin and round your back as you look at your navel. Repeat for a few breaths.
12. Child’s Pose: Come to all fours, and then sit back on your heels and fold your torso forward until your forehead is resting on the floor. Take a few deep breaths here.
Finishing Poses:
1. Corpse Pose: Lie down on your back and let your arms and legs fall open. Close your eyes and relax your body and mind. Stay here for a few minutes.
2. Seated Forward Bend: Sit with your legs straight out in front of you, and then fold your torso forward. Allow your head to hang down, and take a few deep breaths.
3. Legs Up the Wall: Sit with your back against a wall, and then swing your legs up the wall and rest your feet on the wall. Close your eyes and relax here for a few minutes.
Gentle Yoga Stretch One Hour Sequence
In a perfect world, we would all wake up each day feeling refreshed and energized. However, for many people, mornings are anything but serene. If you’re one of those people who struggles to get out of bed in the morning, or if you just don’t have enough energy to get through the day, you may benefit from Gentle Yoga Stretch.
Gentle Yoga Stretch is a one-hour sequence of gentle yoga poses that will help you wake up, energize your body, and prepare you for the day ahead. This sequence is perfect for beginners, and can be done anytime of the day.
The sequence begins with some gentle stretching to loosen up your body. Next, you will move on to some basic yoga poses that will help to increase your energy and vitality. The sequence ends with a few relaxation poses that will help you to calm and focus your mind.
So if you’re looking for a way to start your day off on the right foot, try Gentle Yoga Stretch. It’s a great way to wake up your body and mind, and to prepare yourself for the day ahead.
Hot Power Flow Yoga Sequence
The yoga sequence below is designed to heat up your body and power up your practice. The poses are linked together in a flow that will increase your heart rate and get your blood pumping. This sequence is perfect for a vigorous and sweaty yoga workout.
1.Sun Salutation A
2. Chair Pose
3. Downward-Facing Dog
4. Warrior I
5. Triangle Pose
6. Half Moon Pose
7. Extended Triangle Pose
8. Reverse Warrior
9. Low Lunge
10. Half Camel
11. Fish Pose
12.Supine Hand-To-Big-Toe Pose
13.Bridge Pose
14.Camel Pose
15.Scale Pose
16.Warrior III
17.Tree Pose
18.Standing Forward Bend
19.Garland Pose
20.Happy Baby Pose
Sun Salutation A
This sequence begins with Sun Salutation A, a series of poses that warms up your body and gets your blood flowing. The Sun Salutation A sequence is:
1.Inhale as you step your feet hip-width apart and reach your arms up to the sky.
2.Exhale as you fold forward, bending at the waist and keeping your spine long.
3.Inhale as you reach your hands up to the sky, and then exhale as you fold forward again.
4.Inhale as you step your feet back together and reach your arms up to the sky.
5.Exhale as you fold forward, bending at the waist and keeping your spine long.
6.Inhale as you reach your hands up to the sky, and then exhale as you fold forward again.
7.Inhale as you step your feet back together and reach your arms up to the sky.
8.Exhale as you fold forward, bending at the waist and keeping your spine long.
9.Inhale as you reach your hands up to the sky, and then exhale as you fold forward again.
10.Inhale as you step your feet back together and reach your arms up to the sky.
Chair Pose
Chair Pose is a challenging pose that strengthens your thighs and glutes. It is also a great pose to improve your balance.
1.Start in Mountain Pose.
2.Bend your knees and sit down as if you are sitting in a chair.
3.Make sure your knees stay behind your toes and your spine is long.
4.Hold for five breaths.
5.Release the pose and come back to Mountain Pose.
Downward-Facing Dog
Downward-Facing Dog is a pose that stretches your hamstrings, calves, and back. It also energizes your body and mind.
1.Start in Tabletop Pose.
2.Extend your legs and raise your hips up to the sky, coming into Downward-Facing Dog.
3.Make sure your spine is long and your hips are parallel to the ground.
4.Hold for five breaths.
5.Release the pose and come back to Tabletop Pose.
Warrior I
Warrior I is a pose that strengthens your thighs and glutes. It is also a great pose to improve your balance.
1.Start in Mountain Pose.
2.Step your left foot out to the side and bend your left knee, coming into Warrior I.
3.Make sure your knee stays behind your toes and your spine is long.
4.Hold for five breaths.
5.Release the pose and come back to Mountain Pose.
Triangle Pose
Triangle Pose is a pose that stretches your hamstrings, calves, and back. It also energizes your body and mind.
1.Start in Warrior I.
2.Extend your right arm and reach your hand to the sky, coming into Triangle Pose.
3.Make sure your spine is long and your hips are parallel to the ground.
4.Hold for five breaths.
5.Release the pose and come back to Warrior I.
Half Moon Pose
Half Moon Pose is a pose that strengthens your thighs and glutes. It is also a great pose to improve your balance.
1.Start in Warrior I.
2.Extend your right arm and reach your hand to the sky, coming into Triangle Pose.
3.Make sure your spine is long and your hips are parallel to the ground.
4.Shift your weight to your right foot and raise your left leg up to the sky, coming into Half Moon Pose.
5.Make sure your hips are still parallel to the ground and your spine is still long.
6.Hold for five breaths.
7.Release the pose and come back to Warrior I.
Extended Triangle Pose
Extended Triangle Pose is a pose that stretches your hamstrings, calves, and back. It also energizes your body and mind.
1.Start in Triangle Pose.
2.Extend your right arm and reach your hand to the sky, coming into Triangle Pose.
3.Make sure your spine is long and your hips are parallel to the ground.
4.Shift your weight to your right foot and raise your left leg up to the sky, coming into Half Moon Pose.
5.Make sure your hips are still parallel to the ground and your spine is still long.
6.Hold for five breaths.
7.Release the pose and come back to Triangle Pose.
Reverse Warrior
Reverse Warrior is a pose that stretches your hamstrings, calves, and back. It also energizes your body and mind.
1.Start in Warrior I.
2.Extend your right arm and reach your hand to the sky, coming into Triangle Pose.
3.Make sure your spine is long and your hips are parallel to the ground.
4.Shift your weight to your right foot and raise your left leg up to the sky, coming into Half Moon Pose.
5.Make sure your hips are still parallel to the ground and your spine is still long.
6.Now, extend your left arm and reach your hand to the sky, coming into Reverse Warrior.
7.Make sure your spine is still long and your hips are still parallel to the ground.
8.Hold for five breaths.
9.Release the pose and come back to Warrior I.
Low Lunge
Low Lunge is a pose that stretches your hip flexors and quads. It is also a great pose to open your chest and shoulders.
1.Start in Downward-Facing Dog.
2.Step your left foot forward and come into a Low Lunge.
3.Make sure your knee stays behind your toes and your spine is long.
4.Hold for five breaths.
5.Release the pose and come back to Downward-Facing Dog.
Half Camel
Half Camel is a pose that stretches your hip flexors and quads. It is also a great pose to open your chest and shoulders.
1.Start in Downward-Facing Dog.
2.Step your left foot forward and come into a Low Lunge.
3.Make sure your knee stays behind your toes and your spine is long.
4.Extend your right arm up to the sky and reach your hand to the back of your head, coming into Half Camel.
5.Make sure your hips are still parallel to the ground and your spine is still long.
6.Hold for five breaths.
7.Release the pose and come back to Downward-Facing Dog.
Fish Pose
Fish Pose is a pose that stretches your chest and shoulders. It is also a great pose to open your hips and back.
1.Start in Downward-Facing Dog.
2.Step your left foot forward and come into a Low Lunge.
3.Make sure your knee stays behind your toes and your spine is long.
4.Extend your right arm up to the sky and reach your hand to the back of your head, coming into Half Camel.
5.Now, lower down to your forearms and come into Fish Pose.
6.Make sure your hips are still parallel to the ground and your spine is still long.
7.Hold for five breaths.
8.Release the pose and come back to Downward-facing Dog.
Bridge Pose
Bridge Pose is a pose that strengthens your glutes and hamstrings. It is also a great pose to open your chest and shoulders.
1.Start in Downward-Facing Dog.
2.Step your left foot forward and come into a Low Lunge.
3.Make sure your knee stays behind your toes and your spine is long.
4.Extend your right arm up to the sky and reach your hand to the back of your head, coming into Half Camel.
5.Now, lower down to your forearms and come into Fish Pose.
6.Make sure your hips are still
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.
