Power Yoga 60 Minute Sequence
This sequence is designed to energize and strengthen your entire body. The poses are linked together to create a flowing sequence that will leave you feeling refreshed and invigorated.
1. Mountain pose (Tadasana)
Stand tall with your feet together, arms by your sides. Ground your feet into the floor, and lift your torso up. Relax your shoulders and breathe deeply.
2. Downward facing dog (Adho Mukha Svanasana)
From mountain pose, bend your knees and lift your hips up to the sky. Spread your fingers wide and press your heels into the floor. Hold for five breaths.
3. High lunge (Anjaneyasana)
From downward facing dog, step your right foot forward between your hands. Keep your left knee bent and your left heel lifted. Reach your arms overhead, and relax your shoulders. Hold for five breaths.
4. Warrior I (Virabhadrasana I)
From high lunge, straighten your right leg and reach your arms overhead. Keep your left knee bent and your left heel lifted. Hold for five breaths.
5. Triangle pose (Trikonasana)
From warrior I, extend your left arm straight out to the side and reach your right hand towards the floor. Keep your left hip pointed towards the floor and your right hip turned towards the sky. Hold for five breaths.
6. Reverse warrior (Viparita Virabhadrasana)
From triangle pose, switch your legs and reach your left arm straight out to the side and reach your right hand towards the floor. Keep your right hip pointed towards the floor and your left hip turned towards the sky. Hold for five breaths.
7. Camel pose (Ustrasana)
From reverse warrior, sit back on your heels and reach your hands to your heels. Lift your torso up and press your hips forward. Hold for five breaths.
8. Chair pose (Utkatasana)
From camel pose, bend your knees and reach your arms overhead. Keep your shoulders relaxed and your chest open. Hold for five breaths.
9. Extended side angle pose (Utthita Parsvakonasana)
From chair pose, extend your right arm straight out to the side and reach your left hand towards the floor. Keep your right hip pointed towards the floor and your left hip turned towards the sky. Hold for five breaths.
10. Half moon pose (Ardha Chandrasana)
From extended side angle pose, reach your right arm up to the sky and reach your left hand to the floor. Keep your right hip pointed towards the floor and your left hip turned towards the sky. Hold for five breaths.
11. Downward facing dog (Adho Mukha Svanasana)
From half moon pose, step your right foot forward between your hands. Keep your left knee bent and your left heel lifted. Spread your fingers wide and press your heels into the floor. Hold for five breaths.
12. Mountain pose (Tadasana)
Stand tall with your feet together, arms by your sides. Ground your feet into the floor, and lift your torso up. Relax your shoulders and breathe deeply.
Hamstrings Yoga Sequence
The hamstring muscles are located on the back of the thigh. They are responsible for bending the knee and extending the hip. The hamstrings can be worked in a number of yoga poses, including Downward Dog, Triangle Pose, and Warrior III.
The following hamstring yoga sequence can help to stretch and strengthen these muscles.
1. Start in Downward Dog. Spread your fingers and press your palms firmly into the mat. Keep your shoulders down and your spine long.
2. Bend your right knee and bring your heel toward your butt. Reach your right hand toward your right ankle and press your right ankle into your hand.
3. Hold for a few breaths, then switch legs.
4. From Downward Dog, step your left foot forward into a Triangle Pose.
5. Reach your left arm toward the ceiling and your right arm toward the floor. Bend your left knee and reach your right hand to your ankle.
6. Hold for a few breaths, then switch sides.
7. From Triangle Pose, step your right foot forward into a Warrior III Pose.
8. Reach your arms out to the sides and hold for a few breaths.
9. To release, step your right foot back into Triangle Pose and then step your left foot back into Downward Dog.
Super Moon Yoga Sequence
The moon is said to be super full when it is at its closest point to Earth in its orbit. This happens every 13 months and 18 days and is called a “perigee moon.” The moon will look up to 14% bigger and 30% brighter than when it is at its furthest point from Earth, which is called an “apogee moon.”
The next super moon will be on November 14th, 2016.
Why do a yoga sequence specifically for the super moon?
The super moon is a powerful time to tap in to the energy of the moon and use it to empower your yoga practice. The moon’s energy can help to increase your intuition, inner guidance, and dreams.
The following yoga sequence is designed to help you tap in to the energy of the super moon and use it to empower your practice.
1. Sun Salutations
The sun salutations are a great way to start your yoga practice and tap in to the energy of the sun. The sun is said to be the most powerful when it is at its closest point to Earth, which is called a “perihelion.” The sun will look up to 14% bigger and 30% brighter than when it is at its furthest point from Earth, which is called an “aphelion.”
The next perihelion will be on January 4th, 2017.
2. Moon Salutations
The moon salutations are a great way to start your yoga practice and tap in to the energy of the moon. The moon is said to be the most powerful when it is at its closest point to Earth, which is called a “perigee moon.” The moon will look up to 14% bigger and 30% brighter than when it is at its furthest point from Earth, which is called an “apogee moon.”
The next perigee moon will be on November 14th, 2016.
3. Warrior I
The warrior I pose is a great pose to tap in to the energy of the warrior. The warrior I pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The warrior I pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
4. Triangle Pose
The triangle pose is a great pose to tap in to the energy of the triangle. The triangle pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The triangle pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
5. Half Moon Pose
The half moon pose is a great pose to tap in to the energy of the moon. The half moon pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The half moon pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
6. Camel Pose
The camel pose is a great pose to tap in to the energy of the camel. The camel pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The camel pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
7. Child’s Pose
The child’s pose is a great pose to tap in to the energy of the child. The child’s pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The child’s pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
8. Corpse Pose
The corpse pose is a great pose to tap in to the energy of the corpse. The corpse pose is said to be the most powerful when it is done on the day of the full moon, which is called a “lunar eclipse.” The corpse pose will look up to 14% bigger and 30% brighter than when it is done on any other day.
Perfect Yoga Sequence
for Beginners
If you’re just starting out with yoga, it can be a little daunting to know where to begin. There are so many different poses and sequences out there, it can be hard to know which ones are best for you.
But don’t worry – we’ve got you covered. Below is a perfect yoga sequence for beginners, that will help you to get started on the right foot.
1. Sun Salutations
This is probably the most famous yoga sequence, and for good reason. Sun Salutations are a great way to warm up your body for the rest of your practice. They also help to improve your flexibility and strength.
2. Downward-Facing Dog
Downward-Facing Dog is a great pose for beginners. It helps to stretch out your back and hamstrings, and it also helps to strengthen your arms and legs.
3. Warrior I
Warrior I is a great pose for building strength and flexibility in your legs. It also helps to open up your chest and shoulders.
4. Child’s Pose
Child’s Pose is a great way to relax and stretch your hips, back, and shoulders. It’s also a great pose to do in between other poses, to help you to cool down.
5. Camel Pose
Camel Pose is a great pose for stretching your back and chest. It can be a little challenging for beginners, but it’s worth working up to.
6. Bridge Pose
Bridge Pose is a great pose for strengthening your thighs, glutes, and abs. It also helps to open up your chest and shoulders.
7. Corpse Pose
Corpse Pose is the perfect way to end your yoga practice. It helps to relax your body and mind, and it can be a great way to reduce stress and anxiety.
Lotus Flower Yoga Sequence
This sequence is designed to open the hips and heart, while cultivating a sense of spaciousness and ease.
1. Start in Downward Dog. Inhale as you lift your gaze and exhale as you fold forward, keeping your spine long.
2. Hold for a few breaths, then inhale as you come back to Downward Dog.
3. Exhale as you step your right foot forward between your hands, and lower your left knee to the ground.
4. Square your hips forward as you inhale and extend your left arm straight up.
5. Exhale as you lower your left arm and pivot your left foot to the right, coming into a low Lunge.
6. Hold for a few breaths, then inhale as you come back to Downward Dog.
7. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
8. Square your hips forward as you inhale and extend your right arm straight up.
9. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
10. Hold for a few breaths, then inhale as you come back to Downward Dog.
11. Exhale as you step your right foot forward between your hands, and lower your left knee to the ground.
12. Square your hips forward as you inhale and extend your left arm straight up.
13. Exhale as you lower your left arm and pivot your left foot to the right, coming into a low Lunge.
14. Hold for a few breaths, then inhale as you come back to Downward Dog.
15. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
16. Square your hips forward as you inhale and extend your right arm straight up.
17. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
18. Hold for a few breaths, then inhale as you come back to Downward Dog.
19. Exhale as you step your right foot forward between your hands, and lower your left knee to the ground.
20. Square your hips forward as you inhale and extend your left arm straight up.
21. Exhale as you lower your left arm and pivot your left foot to the right, coming into a low Lunge.
22. Hold for a few breaths, then inhale as you come back to Downward Dog.
23. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
24. Square your hips forward as you inhale and extend your right arm straight up.
25. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
26. Hold for a few breaths, then inhale as you come back to Downward Dog.
27. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
28. Square your hips forward as you inhale and extend your right arm straight up.
29. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
30. Hold for a few breaths, then inhale as you come back to Downward Dog.
31. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
32. Square your hips forward as you inhale and extend your right arm straight up.
33. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
34. Hold for a few breaths, then inhale as you come back to Downward Dog.
35. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
36. Square your hips forward as you inhale and extend your right arm straight up.
37. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
38. Hold for a few breaths, then inhale as you come back to Downward Dog.
39. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
40. Square your hips forward as you inhale and extend your right arm straight up.
41. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
42. Hold for a few breaths, then inhale as you come back to Downward Dog.
43. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
44. Square your hips forward as you inhale and extend your right arm straight up.
45. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
46. Hold for a few breaths, then inhale as you come back to Downward Dog.
47. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
48. Square your hips forward as you inhale and extend your right arm straight up.
49. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
50. Hold for a few breaths, then inhale as you come back to Downward Dog.
51. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
52. Square your hips forward as you inhale and extend your right arm straight up.
53. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
54. Hold for a few breaths, then inhale as you come back to Downward Dog.
55. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
56. Square your hips forward as you inhale and extend your right arm straight up.
57. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
58. Hold for a few breaths, then inhale as you come back to Downward Dog.
59. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
60. Square your hips forward as you inhale and extend your right arm straight up.
61. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
62. Hold for a few breaths, then inhale as you come back to Downward Dog.
63. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
64. Square your hips forward as you inhale and extend your right arm straight up.
65. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
66. Hold for a few breaths, then inhale as you come back to Downward Dog.
67. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
68. Square your hips forward as you inhale and extend your right arm straight up.
69. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
70. Hold for a few breaths, then inhale as you come back to Downward Dog.
71. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
72. Square your hips forward as you inhale and extend your right arm straight up.
73. Exhale as you lower your right arm and pivot your right foot to the left, coming into a low Lunge.
74. Hold for a few breaths, then inhale as you come back to Downward Dog.
75. Exhale as you step your left foot forward between your hands, and lower your right knee to the ground.
76. Square your hips forward as you inhale and extend your right arm straight up.
77. Exhale as you lower your right arm
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.
