Power Yoga Sequence

Power Yoga Sequence

for Strength and Flexibility

Do you want to improve your strength and flexibility? Power yoga is a great way to do just that! This sequence will help you to build both strength and flexibility, while also improving your balance and posture.

This sequence consists of a series of poses that are designed to work together to achieve a specific goal. The poses in this sequence are all relatively easy to learn and can be modified to fit your own needs and abilities.

The sequence begins with a warm-up, followed by a sequence of poses that work on strength and flexibility. The sequence concludes with a cool-down and final stretch.

Warm-up

Start by standing in Mountain Pose (Tadasana). Stand tall with your feet hip-width apart and your shoulders relaxed.

Inhale and reach your arms up overhead. Exhale and reach your arms down to your sides.

Inhale and reach your arms up overhead. Exhale and reach your arms down to your sides. Repeat this sequence a few times.

Next, inhale and reach your arms up overhead. Exhale and reach your arms out to the sides, parallel to the floor.

Inhale and reach your arms up overhead. Exhale and reach your arms out to the sides, parallel to the floor. Hold for a few seconds, then repeat.

Finally, inhale and reach your arms up overhead. Exhale and reach your arms out to the sides, parallel to the floor. Cross your arms in front of your chest.

Inhale and reach your arms up overhead. Exhale and reach your arms out to the sides, parallel to the floor. Cross your arms in front of your chest. Hold for a few seconds, then repeat.

Sequence

Now that you have warmed up, it’s time to start the sequence!

Start in Downward-Facing Dog (Adho Mukha Svanasana).

Start in Downward-Facing Dog (Adho Mukha Svanasana). Spread your fingers and press into your palms.

Tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the ground.

Hold for a few seconds, then step your feet forward to plank pose.

From plank pose, lower down to the floor on your forearms.

Keep your shoulders stacked over your elbows, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Hold for a few seconds, then step your feet forward to plank pose.

From plank pose, lower down to the floor on your forearms.

Keep your shoulders stacked over your elbows, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your forearms.

Keep your shoulders stacked over your elbows, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

From Downward-Facing Dog, curl your toes under and lift your hips up and back, extending your spine and pressing your heels into the ground.

Step your feet forward to plank pose.

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From plank pose, lower down to the floor on your hands.

Keep your shoulders stacked over your wrists, and press your hips up into Downward-Facing Dog.

Hold for a few seconds, then step your feet forward to Downward-Facing Dog.

Step your feet forward to Downward-Facing Dog

Yoga Sequence For New Beginnings

The New Year is a time for new beginnings, fresh starts, and new opportunities. What better way to kick off the New Year than with a new yoga sequence? This sequence is designed to help you get centered and focused, and to set the tone for a successful New Year.

The sequence begins with a few simple poses to help you warm up and get centered. Next, we move on to some more challenging poses that will help you build strength and flexibility. The sequence ends with a relaxing cooldown.

So, without further ado, here is the New Year yoga sequence:

Warm-Up Poses

1. Sun Salutation A (Surya Namaskar A)
2. Cat-Cow Pose
3. Downward Dog Pose

Strength Poses

1. Chair Pose
2. Warrior I Pose
3. Warrior II Pose
4. Triangle Pose
5. Half Camel Pose

Flexibility Poses

1. Child’s Pose
2. Seated Forward Fold
3. Half Moon Pose
4. Camel Pose
5. Fish Pose

Cooldown

1. Corpse Pose (Savasana)
2. legs up the wall pose (Viparita Karani)
3. Child’s Pose

15 Min Yoga Sequences

for Beginners

There are many benefits of practicing yoga, including improved flexibility, strength, and mental focus. If you are new to yoga, however, starting with a few basic sequences can be a great way to get comfortable with the poses and experience the many benefits of yoga.

The following sequences are each designed to be practiced in 15 minutes or less, and are perfect for beginners.

1. Sun Salutation A

This sequence begins with a Sun Salutation A, which is a basic sequence of poses that warms up the body.

Stand tall with your feet hip-width apart, and extend your arms out to your sides.

Inhale as you reach your arms overhead, and exhale as you fold forward.

Inhale as you extend your arms forward and step your feet back to plank pose.

Exhale as you lower your body to the floor and rest in Child’s Pose.

Inhale as you extend your arms forward and come back to plank pose.

Exhale as you lower your body to the floor and rest in Downward-Facing Dog.

Inhale as you extend your arms forward and come back to plank pose.

Exhale as you lower your body to the floor and rest in Child’s Pose.

2. Triangle Pose

This sequence begins with Triangle Pose, which is a basic pose that stretches the sides of the body.

Stand with your feet hip-width apart and extend your arms out to your sides.

Turn your right foot 90 degrees and your left foot in slightly.

Extend your right arm straight out to the side and your left arm straight back.

Bend your right arm and reach your hand to your right ankle, or as close to your ankle as you can reach.

Stay here for 5 deep breaths, then switch sides.

3. Camel Pose

This sequence begins with Camel Pose, which is a basic backbend that opens the chest and shoulders.

Start in Tabletop Pose with your hands shoulder-width apart and your knees hip-width apart.

Take a deep breath in and as you exhale, lift your hips up and push your heels back.

Reach your hands to your heels, or as close to your heels as you can reach.

Stay here for 5 deep breaths, then release your hands and slowly come back to Tabletop Pose.

4. Chair Pose

This sequence begins with Chair Pose, which is a basic pose that strengthens the legs and glutes.

Start in Mountain Pose with your feet hip-width apart.

Bend your knees and sink your hips down as if you are sitting in a chair.

Extend your arms straight out in front of you and keep your spine tall.

Stay here for 5 deep breaths, then release your arms and slowly come back to Mountain Pose.

5. Child’s Pose

This sequence ends with Child’s Pose, which is a basic resting pose that calms the mind and relaxes the body.

Start in Tabletop Pose with your hands shoulder-width apart and your knees hip-width apart.

Extend your arms out in front of you and bring your forehead to the floor.

Sink your hips back and extend your legs out behind you.

Stay here for 5 deep breaths, then release your arms and legs and come back to Tabletop Pose.

Closing Sequence Yoga

is a form of exercise that helps to improve flexibility, strength, and balance. The practice consists of a series of poses, or asanas, that are typically performed in a fixed order. The sequence ends with a relaxation pose, or savasana. Closing sequence yoga is a shortened name for the final sequence of yoga poses that are typically performed at the end of a yoga class. The purpose of the closing sequence is to provide a sense of closure and to allow students to slowly transition out of the yoga class. The closing sequence typically consists of a few simple poses that are easy to perform. The most common closing sequence yoga poses are the corpse pose, the child’s pose, and the mountain pose. The corpse pose is a relaxation pose that is typically performed at the end of a yoga class. The child’s pose is a resting pose that is often used to release tension in the lower back. The mountain pose is a standing pose that is used to improve balance and stability. The closing sequence yoga poses are simple and easy to perform, making them a great choice for beginners.

Jason Yoga Sequence

I’m Jason, and I’m a yoga teacher. I’ve been practicing yoga for over 10 years and teaching for 5. I’m passionate about helping people connect with their bodies and find a practice that works for them.

I’m also a huge nerd. I love learning about anatomy and physiology, and I love exploring the mind-body connection. I think that yoga is a powerful tool for self-discovery and growth, and I hope to share that with as many people as possible.

My yoga sequence is designed to help you open up your hips and improve your flexibility. It’s a great sequence for beginners or for anyone who wants to improve their flexibility.

The sequence is a mix of static poses and flowing poses. You can do the entire sequence, or you can pick and choose the poses that work best for you.

1. Child’s Pose

Start in a kneeling position with your big toes together and your knees hip-width apart. Bring your forehead to the floor and extend your arms out in front of you. Hold for 1-2 minutes.

2. Downward-Facing Dog

From Child’s Pose, press into your hands and lift your hips up and back, coming into Downward-Facing Dog. Hold for 1-2 minutes.

3. Half Camel

From Downward-Facing Dog, step your right foot forward between your hands. Reach your right hand to your right heel and your left hand to your left hip. Press your right hip forward and lift your chest up. Hold for 1-2 minutes.

4. Half Pigeon

From Half Camel, lower your right knee to the floor and bring your right ankle in front of your left hip. Square your hips and reach your arms out in front of you. Hold for 1-2 minutes.

5. Triangle Pose

From Half Pigeon, raise your left arm up to the sky and reach your right hand down to the floor. Turn your right foot in to the right and your left foot out to the left. Hold for 1-2 minutes.

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6. Extended Triangle Pose

From Triangle Pose, reach your right arm up to the sky and reach your left hand down to the floor. Turn your right foot in to the right and your left foot out to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

7. Chair Pose

From Triangle Pose, lower your left arm and reach your right hand to the floor. Come into a squatting position with your arms extended in front of you. Hold for 1-2 minutes.

8. Warrior I

From Chair Pose, step your left foot back and come into a lunge position with your right knee over your right ankle. Reach your arms out to the sides and hold for 1-2 minutes.

9. Warrior II

From Warrior I, turn your right foot out to the right and your left foot in to the left. Reach your arms out to the sides and hold for 1-2 minutes.

10. Reverse Warrior

From Warrior II, reach your right arm up to the sky and your left arm down to the floor. Turn your left foot out to the left and your right foot in to the right. Hold for 1-2 minutes.

11. Half Moon Pose

From Reverse Warrior, raise your left arm up to the sky and reach your right hand down to the floor. Turn your right foot out to the right and your left foot in to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

12. Triangle Pose

From Half Moon Pose, raise your right arm up to the sky and reach your left hand down to the floor. Turn your left foot in to the left and your right foot out to the right. Hold for 1-2 minutes.

13. Extended Triangle Pose

From Triangle Pose, reach your right arm up to the sky and reach your left hand down to the floor. Turn your right foot in to the right and your left foot out to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

14. Chair Pose

From Triangle Pose, lower your left arm and reach your right hand to the floor. Come into a squatting position with your arms extended in front of you. Hold for 1-2 minutes.

15. Warrior I

From Chair Pose, step your left foot back and come into a lunge position with your right knee over your right ankle. Reach your arms out to the sides and hold for 1-2 minutes.

16. Warrior II

From Warrior I, turn your right foot out to the right and your left foot in to the left. Reach your arms out to the sides and hold for 1-2 minutes.

17. Reverse Warrior

From Warrior II, reach your right arm up to the sky and your left arm down to the floor. Turn your left foot out to the left and your right foot in to the right. Hold for 1-2 minutes.

18. Half Moon Pose

From Reverse Warrior, raise your left arm up to the sky and reach your right hand down to the floor. Turn your right foot out to the right and your left foot in to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

19. Triangle Pose

From Half Moon Pose, raise your right arm up to the sky and reach your left hand down to the floor. Turn your left foot in to the left and your right foot out to the right. Hold for 1-2 minutes.

20. Extended Triangle Pose

From Triangle Pose, reach your right arm up to the sky and reach your left hand down to the floor. Turn your right foot in to the right and your left foot out to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

21. Chair Pose

From Triangle Pose, lower your left arm and reach your right hand to the floor. Come into a squatting position with your arms extended in front of you. Hold for 1-2 minutes.

22. Warrior I

From Chair Pose, step your left foot back and come into a lunge position with your right knee over your right ankle. Reach your arms out to the sides and hold for 1-2 minutes.

23. Warrior II

From Warrior I, turn your right foot out to the right and your left foot in to the left. Reach your arms out to the sides and hold for 1-2 minutes.

24. Reverse Warrior

From Warrior II, reach your right arm up to the sky and your left arm down to the floor. Turn your left foot out to the left and your right foot in to the right. Hold for 1-2 minutes.

25. Half Moon Pose

From Reverse Warrior, raise your left arm up to the sky and reach your right hand down to the floor. Turn your right foot out to the right and your left foot in to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

26. Triangle Pose

From Half Moon Pose, raise your right arm up to the sky and reach your left hand down to the floor. Turn your left foot in to the left and your right foot out to the right. Hold for 1-2 minutes.

27. Extended Triangle Pose

From Triangle Pose, reach your right arm up to the sky and reach your left hand down to the floor. Turn your right foot in to the right and your left foot out to the left. Reach your right hand toward the right heel and your left hand toward the left toes. Hold for 1-2 minutes.

28. Chair Pose

From Triangle Pose, lower your left arm and reach your right hand to the floor. Come into a squatting position with your arms extended in front of you. Hold for 1-2 minutes.

29. Warrior I

From Chair Pose, step your left foot back and come into a lunge position with your right knee over your right ankle. Reach your arms out to the sides and hold for 1-2 minutes.

30. Warrior II

From Warrior I, turn your right foot out to the right and your left foot in to the left. Reach your arms out to the sides and hold for 1-2 minutes.

31. Reverse Warrior

From Warrior II, reach your right arm up to the sky and your left arm down to the floor. Turn your left foot out to the left and your right foot in to the right. Hold for 1-2 minutes.

32. Half Moon Pose

From Reverse Warrior, raise your left arm up to the sky and reach your right hand