Open Level Yoga Sequence
Are you looking for a yoga sequence that is open to all levels? Look no further! This sequence is designed to be accessible for yogis of all levels. It includes a variety of poses that will challenge and stretch your body in a variety of ways.
The sequence begins with a few simple poses to warm up your body. Then, it moves on to more challenging poses. Be sure to take your time and move slowly through the sequence. If a pose is too challenging, feel free to skip it and move on to the next one.
Happy practicing!
Warm-Up Poses
1. Mountain Pose
2. Downward Dog
3. Cat-Cow Pose
4. Child’s Pose
5. Extended Triangle Pose
6. Half Moon Pose
Challenging Poses
7. Warrior I Pose
8. Warrior II Pose
9. Reverse Warrior Pose
10. Triangle Pose
11. Extended Triangle Pose
12. Half Moon Pose
Fun Standing Yoga Sequence
for Beginners
Standing yoga poses are a great way to start your yoga practice. They are simple, yet effective, and can help to improve balance and strength.
This sequence includes a variety of standing poses that are perfect for beginners.
1. Mountain Pose
Mountain pose is the foundation for all standing poses. It is a simple pose that can help to improve balance and posture.
To perform mountain pose, stand with your feet together and your arms at your sides. Press your feet into the ground and straighten your spine. Tuck your chin and gaze straight ahead. Hold for for 5-10 breaths.
2. Warrior I
Warrior I is a powerful pose that can help to improve strength and flexibility.
To perform warrior I, stand with your feet together and your arms at your sides. Step your left foot back and turn your left heel down. Extend your arms out to the sides and bend your left knee. Look over your left hand and hold for 5-10 breaths.
3. Warrior II
Warrior II is a great pose to improve strength and balance.
To perform warrior II, stand with your feet together and your arms at your sides. Step your left foot back and turn your left heel down. Extend your arms out to the sides and bend your left knee. Look over your left hand and hold for 5-10 breaths.
4. Triangle Pose
Triangle pose is a great pose for improving balance and flexibility.
To perform triangle pose, stand with your feet together and your arms at your sides. Step your left foot back and turn your left heel down. Extend your arms out to the sides and bend your left knee. Reach your right hand towards your left ankle and hold for 5-10 breaths.
5. Half Moon Pose
Half moon pose is a great pose for improving balance and flexibility.
To perform half moon pose, stand with your feet together and your arms at your sides. Step your left foot back and turn your left heel down. Extend your arms out to the sides and bend your left knee. Reach your right hand towards your left ankle and hold for 5-10 breaths.
6. Chair Pose
Chair pose is a great pose for improving strength and balance.
To perform chair pose, stand with your feet together and your arms at your sides. Bend your knees and sink into your hips. Reach your arms overhead and hold for 5-10 breaths.
7. Extended Triangle Pose
Extended triangle pose is a great pose for improving balance and flexibility.
To perform extended triangle pose, stand with your feet together and your arms at your sides. Step your left foot back and turn your left heel down. Extend your arms out to the sides and bend your left knee. Reach your right hand towards your left ankle and reach your left hand towards the sky. Hold for 5-10 breaths.
8. Tree Pose
Tree pose is a great pose for improving balance and focus.
To perform tree pose, stand with your feet together and your arms at your sides. Shift your weight to your left foot and place your right foot on your left ankle. Extend your arms overhead and hold for 5-10 breaths.
9. Half Camel Pose
Half Camel Pose is a great pose for improving strength and flexibility.
To perform half camel pose, stand with your feet together and your arms at your sides. Bend your knees and sink into your hips. Reach your arms overhead and hold for 5-10 breaths.
10. Forward Bend
Forward bend is a great pose for improving flexibility.
To perform forward bend, stand with your feet together and your arms at your sides. Bend your knees and sink into your hips. Reach your arms overhead and hold for 5-10 breaths.
Short Daily Yoga Sequence
This sequence is designed to energize and awaken the body, preparing you for the day ahead. It can be practiced any time of the day, but is especially beneficial in the morning.
1. Sun Salutations: A series of standing poses that warm up the body and increase circulation.
2. Downward-Facing Dog: A pose that stretches the back and hamstrings, and energizes the body.
3. Warrior I: A pose that strengthens the legs and opens the hips.
4. Triangle Pose: A pose that stretches the sides of the body and strengthens the legs.
5. Camel Pose: A pose that opens the chest and strengthens the back.
6. Child’s Pose: A pose that relaxes the body and calms the mind.
Intermediate Hatha Yoga Sequence 1 Hour
This sequence is designed to give you a well-rounded practice and to open up the body. You can do this sequence once or twice a week.
1. Sun Salutations (Surya Namaskar A and B)
2. Half Camel (Ustrasana)
3. Half Frog (Ardha Bhekasana)
4. Cow Face Arms (Gomukhasana)
5. Triangle Pose (Trikonasana)
6. Half Moon Pose (Ardha Chandrasana)
7. Standing Forward Bend (Uttanasana)
8. Mountain Pose (Tadasana)
9. Downward-Facing Dog (Adho Mukha Svanasana)
10. Child’s Pose (Balasana)
11. Camel Pose (Ustrasana)
12. Frog Pose (Bhekasana)
13. Warrior I (Virabhadrasana I)
14. Warrior II (Virabhadrasana II)
15. Reverse Warrior (Viparita Virabhadrasana)
16. Triangle Pose (Trikonasana)
17. Half Moon Pose (Ardha Chandrasana)
18. Standing Forward Bend (Uttanasana)
19. Mountain Pose (Tadasana)
20. Downward-Facing Dog (Adho Mukha Svanasana)
21. Child’s Pose (Balasana)
22. Corpse Pose (Savasana)
Hips Opening Yoga Sequence
This yoga sequence is designed to open your hips and improve flexibility in the hip joint. The sequence begins with a warm-up to get your body moving and ends with a few hip-opening poses.
Warm-Up
Start by standing in Tadasana (Mountain Pose). Inhale and raise your arms overhead, then exhale and fold forward, hinging at your hips. Keep your spine long as you fold, and try to touch your fingertips to the floor. Hold for a few breaths, then inhale and rise back to standing.
Next, step your left foot back into a low lunge. Make sure your front knee is bent at a 90-degree angle and your back knee is resting on the floor. Place your left hand on your left thigh and raise your right arm overhead. Hold for a few breaths, then switch sides.
Finally, stand in Tadasana and interlace your fingers behind your back. Gently arch your back, tucking your chin to your chest. Hold for a few breaths, then release.
Hip-Opening Poses
Now that your hips are warmed up, it’s time to move on to some hip-opening poses.
Pigeon Pose
Start in Downward Dog. Step your right foot forward between your hands, then lower your left knee to the floor. Keep your right leg bent at a 90-degree angle and your left ankle directly above your right knee. Place your hands on the floor in front of you and slowly lower your torso to the floor. Stay here for a few breaths, then switch sides.
Fish Pose
Start in Downward Dog. Exhale and lower your torso to the floor. Bend your knees and place your feet on the floor. Reach your arms forward and place your palms on the floor. Slide your hands back until your forearms are on the floor. Now, tuck your chin to your chest and lift your torso and legs off the floor. Hold for a few breaths, then release.
Cow Face Pose
Start in Downward Dog. Step your left foot forward between your hands, then lower your left knee to the floor. Place your left hand on your left thigh and your right hand on your right thigh. Gently press your thighs toward each other and tilt your chin toward your chest. Hold for a few breaths, then switch sides.
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.
