Power Flow Yoga Class Sequence
The following yoga class sequence is designed to open and energize the body, and to promote a sense of power and strength. The class is best practiced early in the morning, or anytime you need an energy boost.
1. Sun Salutations
Sun salutations are a great way to wake up the body and get moving. They are also a great way to warm up the body for the rest of the class.
2. Standing Poses
Standing poses are a great way to build strength and power in the body. They also help to improve balance and stability.
3. Backbends
Backbends are a great way to open up the chest and spine, and to promote a sense of power and strength.
4. Twists
Twists are a great way to detoxify the body and to promote a sense of power and strength.
5. Forward Bends
Forward bends are a great way to calm the mind and to promote a sense of power and strength.
Sample Yoga Class Sequences
A yoga class sequence typically begins with a few basic poses to warm up the body. This might include Downward Dog, Cat-Cow, and Sun Salutations.
The main part of the class is usually a flow of poses, sometimes called a “vinyasa.” This might include poses like Warrior I and II, Triangle Pose, and Chair Pose.
The class usually ends with a few relaxation poses, such as Corpse Pose, and a short meditation.
Restorative Yoga Poses Sequence
As you know, yoga is a great way to improve flexibility, strength and balance. But, did you also know that yoga can be a powerful tool for restoring energy and vitality?
Below is a restorative yoga poses sequence that is designed to gently restore energy and vitality. This sequence can be used anytime you need an energy boost, but it is especially helpful if you are feeling run down or stressed.
1. Seated Forward Bend: This pose is great for stretching the hamstrings and the lower back.
2. Child’s Pose: This pose is a great way to release tension in the lower back and the neck.
3. Supine Hand-To-Big-Toe Pose: This pose is a great way to stretch the hamstrings and the lower back.
4. Legs-Up-The-Wall Pose: This pose is a great way to release tension in the lower back and the legs.
5. Corpse Pose: This pose is a great way to release tension in the body and the mind.
Plough Yoga Sequence
This plough yoga sequence is a great way to open up your body and prepare for a deeper practice. It is also a great sequence to do if you are feeling tight or stiff.
1. Start in a comfortable seated position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, reaching for your toes.
4. Inhale and rise back up to a seated position.
5. Reach your arms out to the sides and slowly rotate your torso to the right.
6. Exhale and rotate to the left.
7. Inhale and reach your arms overhead.
8. Exhale and fold forward.
9. Inhale and rise back up to a seated position.
10. Reach your arms out to the sides and slowly rotate your torso to the right.
11. Exhale and rotate to the left.
12. Inhale and reach your arms overhead.
13. Exhale and fold forward.
14. Hold for a few seconds and then release.
15. Inhale and reach your arms up overhead.
16. Exhale and fold forward.
17. Inhale and rise back up to a seated position.
18. Reach your arms out to the sides and slowly rotate your torso to the right.
19. Exhale and rotate to the left.
20. Inhale and reach your arms overhead.
21. Exhale and fold forward.
22. Hold for a few seconds and then release.
23. Inhale and reach your arms up overhead.
24. Exhale and fold forward.
25. Inhale and rise back up to a seated position.
26. Reach your arms out to the sides and slowly rotate your torso to the right.
27. Exhale and rotate to the left.
28. Inhale and reach your arms overhead.
29. Exhale and fold forward.
30. Hold for a few seconds and then release.
31. Inhale and reach your arms up overhead.
32. Exhale and fold forward.
33. Inhale and rise back up to a seated position.
34. Reach your arms out to the sides and slowly rotate your torso to the right.
35. Exhale and rotate to the left.
36. Inhale and reach your arms overhead.
37. Exhale and fold forward.
38. Hold for a few seconds and then release.
39. Inhale and reach your arms up overhead.
40. Exhale and fold forward.
41. Inhale and rise back up to a seated position.
42. Reach your arms out to the sides and slowly rotate your torso to the right.
43. Exhale and rotate to the left.
44. Inhale and reach your arms overhead.
45. Exhale and fold forward.
46. Hold for a few seconds and then release.
47. Inhale and reach your arms up overhead.
48. Exhale and fold forward.
49. Inhale and rise back up to a seated position.
50. Reach your arms out to the sides and slowly rotate your torso to the right.
51. Exhale and rotate to the left.
52. Inhale and reach your arms overhead.
53. Exhale and fold forward.
54. Hold for a few seconds and then release.
55. Inhale and reach your arms up overhead.
56. Exhale and fold forward.
57. Inhale and rise back up to a seated position.
58. Reach your arms out to the sides and slowly rotate your torso to the right.
59. Exhale and rotate to the left.
60. Inhale and reach your arms overhead.
61. Exhale and fold forward.
62. Hold for a few seconds and then release.
63. Inhale and reach your arms up overhead.
64. Exhale and fold forward.
65. Inhale and rise back up to a seated position.
66. Reach your arms out to the sides and slowly rotate your torso to the right.
67. Exhale and rotate to the left.
68. Inhale and reach your arms overhead.
69. Exhale and fold forward.
70. Hold for a few seconds and then release.
71. Inhale and reach your arms up overhead.
72. Exhale and fold forward.
73. Inhale and rise back up to a seated position.
74. Reach your arms out to the sides and slowly rotate your torso to the right.
75. Exhale and rotate to the left.
76. Inhale and reach your arms overhead.
77. Exhale and fold forward.
78. Hold for a few seconds and then release.
79. Inhale and reach your arms up overhead.
80. Exhale and fold forward.
81. Inhale and rise back up to a seated position.
82. Reach your arms out to the sides and slowly rotate your torso to the right.
83. Exhale and rotate to the left.
84. Inhale and reach your arms overhead.
85. Exhale and fold forward.
86. Hold for a few seconds and then release.
87. Inhale and reach your arms up overhead.
88. Exhale and fold forward.
89. Inhale and rise back up to a seated position.
90. Reach your arms out to the sides and slowly rotate your torso to the right.
91. Exhale and rotate to the left.
92. Inhale and reach your arms overhead.
93. Exhale and fold forward.
94. Hold for a few seconds and then release.
95. Inhale and reach your arms up overhead.
96. Exhale and fold forward.
97. Inhale and rise back up to a seated position.
98. Reach your arms out to the sides and slowly rotate your torso to the right.
99. Exhale and rotate to the left.
100. Inhale and reach your arms overhead.
101. Exhale and fold forward.
102. Hold for a few seconds and then release.
103. Inhale and reach your arms up overhead.
104. Exhale and fold forward.
105. Inhale and rise back up to a seated position.
106. Reach your arms out to the sides and slowly rotate your torso to the right.
107. Exhale and rotate to the left.
108. Inhale and reach your arms overhead.
109. Exhale and fold forward.
110. Hold for a few seconds and then release.
111. Inhale and reach your arms up overhead.
112. Exhale and fold forward.
113. Inhale and rise back up to a seated position.
114. Reach your arms out to the sides and slowly rotate your torso to the right.
115. Exhale and rotate to the left.
116. Inhale and reach your arms overhead.
117. Exhale and fold forward.
118. Hold for a few seconds and then release.
119. Inhale and reach your arms up overhead.
120. Exhale and fold forward.
121. Inhale and rise back up to a seated position.
122. Reach your arms out to the sides and slowly rotate your torso to the right.
123. Exhale and rotate to the left.
124. Inhale and reach your arms overhead.
125. Exhale and fold forward.
126. Hold for a few seconds and then release.
127. Inhale and reach your arms up overhead.
128. Exhale and fold forward.
129. Inhale and rise back up to a seated position.
130. Reach your arms out to the sides and slowly rotate your torso to the right.
131. Exhale and rotate to the left.
132. Inhale and reach your arms overhead.
133. Exhale and fold forward.
134. Hold for a few seconds
Hour Long Yoga Class Sequence
The sequence of poses below is a one-hour yoga class that can be practiced by beginners and experienced yoga practitioners alike. The class begins with a few simple warm-up poses to get the body moving and ends with a few calming and restorative poses to help you wind down.
Warm-Up Poses
1. Cat-Cow Pose
2. Downward-Facing Dog Pose
3. Child’s Pose
4. Upward-Facing Dog Pose
Main Poses
1. Mountain Pose
2. Half Moon Pose
3. Warrior I Pose
4. Triangle Pose
5. Extended Triangle Pose
6. Chair Pose
7. Half Camel Pose
8. Fish Pose
9. Downward-Facing Dog Pose
10. Child’s Pose
11. Corpse Pose
Cool-Down Poses
1. Cat-Cow Pose
2. Downward-Facing Dog Pose
3. Child’s Pose
4. Seated Forward Bend
5. Legs-Up-the-Wall Pose
