Mellow Flow Yoga Sequence
for Beginners
If you are new to yoga, the following sequence is a great place to start. The poses are basic, and the sequence is designed to help you build strength, flexibility and confidence.
1. Mountain Pose (Tadasana)
Mountain pose is the foundation for all other standing poses. It is a simple pose, but it provides a stable base for the body.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching the hamstrings and calves. It also strengthens the arms and wrists.
3. Child’s Pose (Balasana)
Child’s pose is a restorative pose that provides a deep stretch for the hips, thighs and spine.
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose for strengthening the arms and chest. It also stretches the back and abs.
5. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening the legs and hips. It also develops stability and focus.
6. Warrior II (Virabhadrasana II)
Warrior II is a great pose for stretching the hips and thighs. It also strengthens the legs and glutes.
7. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching the hips, hamstrings and torso. It also strengthens the legs and ankles.
8. Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a deeper variation of triangle pose. It stretches the hamstrings and hips while strengthening the legs and torso.
9. Half Moon Pose (Ardha Chandrasana)
Half moon pose is a great pose for strengthening the abs and stretching the hips and hamstrings. It also improves balance and focus.
10. Camel Pose (Ustrasana)
Camel pose is a great pose for stretching the abs and hips. It also strengthens the back and legs.
Sequence Climbing Yoga
is a unique style of yoga that links poses together to create a flowing sequence. This type of yoga is a great way to improve your strength, flexibility, and balance.
Sequence Climbing Yoga is based on the Ashtanga Yoga system, which is a traditional form of yoga that emphasizes linking poses together to create a sequence. This type of yoga is a great way to improve your strength, flexibility, and balance.
Sequence Climbing Yoga is a great way to improve your strength, flexibility, and balance. The sequences are designed to flow smoothly from one pose to the next, and they can be adapted to fit your own abilities. This type of yoga is a great way to improve your strength, flexibility, and balance.
How To Build A Hatha Yoga Sequence
When you’re building a yoga sequence, it’s important to start with a good warm-up. The following sequence will help open up your hips and get your body ready for more strenuous poses.
1. Cat-Cow Pose
This pose is a great way to warm up your spine and get your body moving. Start on your hands and knees, with your spine neutral. Inhale as you round your spine up towards the ceiling, like a cat. Exhale as you tuck your chin and round your spine towards the floor, like a cow. Repeat 10-15 times.
2. Downward-Facing Dog
This is a classic yoga pose that stretches out your hamstrings, calves, and feet. Start in a tabletop position, with your hands directly below your shoulders and your knees directly below your hips. Exhale as you lift your hips up towards the ceiling, and press your heels into the ground. Keep your spine neutral, and hold for 5-10 breaths.
3. Crescent Lunge
This pose stretches your hip flexors and quads. Start in a standing position, with your feet together. Step your left foot back and lunge forward with your right leg. Keep your spine neutral and your shoulders stacked over your hips. Hold for 5-10 breaths, then switch sides.
4. Triangle Pose
This pose stretches your hamstrings, hips, and chest. Start in a standing position, with your feet three feet apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees. Extend your arms out to the sides, parallel to the ground. Reach your left hand towards the floor and your right hand towards the ceiling. Keep your spine long and hold for 5-10 breaths.
5. Extended Triangle Pose
This pose is a deeper version of Triangle Pose. Start in the same position as Triangle Pose, but extend your arms out in front of you. Reach your left hand towards the floor and your right hand towards the ceiling. Keep your spine long and hold for 5-10 breaths.
6. Chair Pose
This pose stretches your quads and calves. Start in a standing position, with your feet together. Bend your knees and sink down into a squatting position, as if you’re sitting in a chair. Keep your spine neutral and hold for 5-10 breaths.
7. Warrior I Pose
This pose stretches your hips, quads, and chest. Start in a standing position, with your feet three feet apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees. Extend your arms out to the sides, parallel to the ground. Reach your left hand towards the floor and your right hand towards the ceiling. Keep your spine long and hold for 5-10 breaths.
8. Warrior II Pose
This pose stretches your hips, quads, and chest. Start in a standing position, with your feet three feet apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees. Extend your arms out to the sides, parallel to the ground. Reach your left hand towards the floor and your right hand towards the ceiling. Keep your spine long and hold for 5-10 breaths.
9. Reverse Warrior Pose
This pose stretches your hips and chest. Start in Warrior II Pose, with your left hand reaching towards the floor and your right hand reaching towards the ceiling. Turn your right hand so your palm is facing the floor, and extend your arm towards the ceiling. Keep your spine long and hold for 5-10 breaths.
10. Child’s Pose
This pose is a great way to relax your body and mind. Start on your hands and knees, with your spine neutral. Fold forward, extending your arms out in front of you. Let your forehead rest on the ground, and hold for 5-10 breaths.
Post Delivery Yoga Sequence
Pregnancy is an amazing time. You are growing a little person inside of you and your body is preparing to give birth. As your due date gets closer, you may be wondering how you will feel after delivery. Many women feel sore and tired after giving birth. Yoga can help you recover from delivery and feel like yourself again.
The following yoga sequence can be done shortly after delivery. It is important to listen to your body and only do what feels comfortable. If you are experiencing any pain, please stop and consult your doctor.
1. Child’s pose (Balasana)
This pose is a resting pose that can be done anytime during your day. It helps to soothe the mind and calm the body.
Come to your hands and knees. Bring your big toes together and let your knees fall out to the sides. Drop your forehead to the floor and relax your arms by your sides. Stay here for a few deep breaths.
2. Cat-Cow pose (Marjaryasana-Bitilasana)
This pose helps to open the chest and stretch the back. It can also help to relieve pain in the lower back.
Come to all fours. Inhale as you round your back and look up at the ceiling. Exhale as you tuck your chin and curve your spine downwards. Repeat this movement for a few breaths.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body. It is especially beneficial for the hamstrings, calves, and shoulders.
Come to all fours. tuck your toes and lift your hips up and back. Keep your heels pressed down and your spine straight. Hold for a few breaths.
4. Pigeon pose (Eka Pada Rajakapotasana)
This pose is a hip opener that can help to relieve pain in the hips and lower back.
From Downward-Facing Dog, bring your right knee forward to between your hands. Keep your left leg straight behind you. Drop your left hip to the floor and stretch your right hip forward. Hold for a few breaths and then switch sides.
5. Bridge pose (Setu Bandhasana)
This pose helps to open the chest and stretch the spine. It can also help to relieve tension in the neck and shoulders.
Lie on your back and bend your knees. Place your feet flat on the floor, hip-width apart. slowly lift your torso and hips up off the floor. Keep your spine straight and your shoulders relaxed. Hold for a few breaths.
6. Seated forward fold (Paschimottanasana)
This pose stretches the entire back of the body. It can help to relieve tension in the neck and shoulders.
Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes. Keep your spine straight and your shoulders relaxed. Hold for a few breaths.
7. Corpse pose (Savasana)
This pose is a resting pose that can be done anytime during your day. It helps to soothe the mind and calm the body.
Lie on your back and relax your arms by your sides. Close your eyes and breathe deeply. Stay here for a few minutes.
Lunar Yoga Sequence For Beginners
The moon is often associated with femininity, intuition, and emotions. Adding a lunar yoga sequence to your practice can help connect you with these lunar qualities. This sequence is best done during the new moon or full moon, when the moon is at its most powerful.
1. Child’s pose (balasana)
This simple pose is a great way to start your lunar yoga sequence. It calms the mind and relaxes the body. Place your child’s pose on your yoga mat, and then come into the pose by bending your knees, bringing your big toes together, and placing your forehead on the floor. Extend your arms out in front of you, or rest them alongside your body. Stay in the pose for as long as you like, breathing deeply and letting go of any tension.
2. Cat-cow pose (marjaryasana-bitilasana)
This pose is a great way to warm up your spine and connect with your breath. Come to all fours on your yoga mat, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue moving back and forth between these two poses, breathing deeply and feeling the stretch in your spine.
3. Downward-facing dog (adho mukha svanasana)
This popular yoga pose is a great way to open up your chest and lengthen your spine. Come to all fours on your yoga mat, and then press your palms into the floor and lift your hips up into the air. Keep your feet hip-width apart and your heels pressing down into the floor. Hold the pose for as long as you like, breathing deeply and feeling the stretch in your body.
4. Warrior I (virabhadrasana I)
This powerful pose is a great way to energize your body and connect with your inner warrior. Come to standing on your yoga mat, and then step your left foot back about three feet. Turn your left foot so that it’s pointing straight ahead, and then bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides, and hold the pose for as long as you like. Repeat on the other side.
5. Warrior II (virabhadrasana II)
This pose is a great way to stretch your hips and open your chest. Come to standing on your yoga mat, and then step your left foot back about three feet. Turn your left foot so that it’s pointing straight ahead, and then bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides, and extend your right arm forward. Hold the pose for as long as you like, and then repeat on the other side.
6. Triangle pose (trikonasana)
This pose is a great way to stretch your hips, hamstrings, and chest. Come to standing on your yoga mat, and then step your left foot back about three feet. Turn your left foot so that it’s pointing straight ahead, and then bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides, and extend your right arm forward. Turn your torso to the right, and hold the pose for as long as you like. Repeat on the other side.
7. Half moon pose (ardha chandrasana)
This pose is a great way to stretch your hips and open your chest. Come to standing on your yoga mat, and then raise your left arm up into the air. Bend your left knee so that your thigh is parallel to the floor, and then reach your right hand down to the floor. Hold the pose for as long as you like, and then repeat on the other side.
8. Bridge pose (setu bandha sarvangasana)
This pose is a great way to open your chest and stretch your hips. Come to lying on your back on your yoga mat, and then bend your knees and place your feet flat on the floor. Lift your hips up into the air, and then clasp your hands together below your pelvis. Hold the pose for as long as you like, breathing deeply and feeling the stretch in your body.
9. Cobbler’s pose (baddha konasana)
This pose is a great way to stretch your hips and groin. Come to sitting on your yoga mat, and then spread your legs wide apart. Bend your knees and bring your feet together, so that your ankles are touching. Reach your arms out to the sides, and hold the pose for as long as you like.
10. Corpse pose (savasana)
This pose is a great way to end your lunar yoga sequence. Come to lying on your back on your yoga mat, and then let your arms and legs fall open to the sides. Close your eyes and relax your body, breathing deeply and letting go of any tension. Stay in the pose for as long as you like.
