Power Yoga Standing Sequence
1. Mountain pose (Tadasana)
Begin in mountain pose. With feet hip-width apart, press evenly into the soles of your feet and rise up through the crown of your head, lengthening your spine. Bring your palms together at your heart in prayer position.
2. Forward fold (Uttanasana)
From mountain pose, hinge at your hips and fold forward, keeping your spine long. Allow your head and neck to hang down, and if possible, touch your fingertips to the floor.
3. Halfway lift ( ardha uttanasana
From forward fold, use your core strength to lift halfway up, maintaining a long spine. Bring your palms together at your heart in prayer position.
4. Downward dog (Adho Mukha Svanasana)
From halfway lift, step or jump back to downward dog. Spread your fingers wide and press into your palms as you lift your hips up and back, creating an inverted V shape with your body.
5. Forward fold (Uttanasana)
From downward dog, hinge at your hips and fold forward, keeping your spine long. Allow your head and neck to hang down, and if possible, touch your fingertips to the floor.
6. Halfway lift ( ardha uttanasana
From forward fold, use your core strength to lift halfway up, maintaining a long spine. Bring your palms together at your heart in prayer position.
7. Mountain pose (Tadasana)
From halfway lift, return to mountain pose. With feet hip-width apart, press evenly into the soles of your feet and rise up through the crown of your head, lengthening your spine. Bring your palms together at your heart in prayer position.
Printable Yoga Sequences For Beginners
Printable Yoga Sequences For Beginners
There are a lot of yoga sequences out there, and it can be hard to know where to start if you’re a beginner. Here are a few sequences to get you started!
Beginner’s Yoga Sequence
This sequence is designed for people who are new to yoga. It will help you to get used to the basic poses and breathing techniques.
1. Start by standing in Mountain Pose.
2. Inhale and raise your arms above your head, then exhale and bring them back down to your sides.
3. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
4. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
5. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
6. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
7. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
8. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
9. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
10. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
11. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
12. Now, stand in Mountain Pose again.
13. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
14. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
15. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
16. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
17. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
18. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
19. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
20. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
21. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
22. Now, stand in Mountain Pose again.
23. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
24. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
25. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
26. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
27. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
28. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
29. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
30. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
31. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
32. Now, stand in Mountain Pose again.
33. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
34. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
35. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
36. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
37. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
38. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
39. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
40. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
41. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
42. Now, stand in Mountain Pose again.
43. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
44. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
45. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
46. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
47. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
48. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
49. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
50. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
51. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
52. Now, stand in Mountain Pose again.
53. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
54. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
55. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
56. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
57. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
58. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
59. Now, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
60. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
61. Finally, inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
62. Now, stand in Mountain Pose again.
63. Inhale and reach your arms out to the side, then exhale and bring them back to your sides.
64. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
65. Inhale and reach up to the sky, then exhale and bring your hands back to your sides.
66. Now, inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
67. Inhale and reach your left arm up to the sky, then exhale and bring it back down to your side.
68. Inhale and reach your right arm up to the sky, then exhale and bring it back down to your side.
Living Room Yoga Sequence
This yoga sequence is designed to help you open your hips and get you stretching and breathing in your living room. If you have any health concerns, please consult your doctor before beginning this or any other yoga sequence.
1. Start in mountain pose.
2. Inhale and raise your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing.
5. Step your left foot out to the side and sink into a deep lunge.
6. Reach your arms forward and keep your spine long.
7. Hold for a few breaths, then switch sides.
8. Come back to mountain pose.
9. Inhale and reach your arms overhead.
10. Exhale and fold forward.
11. Inhale and rise back to standing.
12. Bring your right foot in close to your left and sink into a deep lunge.
13. Reach your arms forward and keep your spine long.
14. Hold for a few breaths, then switch sides.
15. Come back to mountain pose.
16. Inhale and reach your arms overhead.
17. Exhale and fold forward.
18. Inhale and rise back to standing.
19. Bring your left foot in close to your right and sink into a deep lunge.
20. Reach your arms forward and keep your spine long.
21. Hold for a few breaths, then switch sides.
22. Come back to mountain pose.
23. Inhale and reach your arms overhead.
24. Exhale and fold forward.
25. Inhale and rise back to standing.
26. Bring your feet together and fold forward, keeping your spine long.
27. Hold for a few breaths, then release.
Quick Yoga Stretch Sequence
for Desk Workers
Do you spend your workday hunched over a keyboard? Staring at a screen? If you do, you’re not alone. According to the Mayo Clinic, “prolonged sitting, particularly if you have a desk job, can cause health problems, including obesity, heart disease and back pain.”
But don’t worry, there are simple things you can do to counteract the negative effects of a sedentary lifestyle. One of them is to add a quick yoga stretch sequence to your morning routine.
The following sequence is designed to open up your chest and shoulders, which can become tight from sitting in a hunched position all day. It only takes a few minutes, and you can do it right at your desk.
1. Sit up tall in your chair and interlace your fingers behind your back.
2. Gently lift your chest up and hold for five breaths.
3. Release your hands and reach your arms out to the side.
4. Hold for five breaths, then reach up toward the ceiling.
5. Finally, clasp your hands together and twist to the right.
6. Hold for five breaths, then twist to the left.
7. Repeat the sequence two or three times.
This simple yoga sequence can help to open up your chest and shoulders, and improve your posture. So next time you feel that tension in your neck and shoulders, give it a try.
Iyengar Yoga Chair Sequence
If you are looking for a way to add some variety to your yoga practice, or if you are unable to stand or sit on the ground, try this chair sequence from Iyengar Yoga.
This sequence can be practiced seated in a chair or standing next to a chair. If you are practicing in a chair, make sure the seat is comfortable and that your feet are flat on the ground. If you are practicing standing, make sure the chair is close enough that you can easily reach it with your hands.
If you are new to yoga, please consult with a qualified instructor before practicing any of the poses described in this sequence.
1. Seated Forward Bend: Sit in the chair with your feet flat on the ground. Reach your arms forward and fold forward from the hips. If you can, grab hold of the chair seat with your hands. If you can’t reach the seat, try to reach as far forward as you can. Hold for a few breaths, then release and come back to a seated position.
2. Seated Angle: Sit in the chair with your feet flat on the ground. Turn your right foot inward so that your toes are pointing toward your left knee. Reach your right arm over your right knee and clasp your left hand around your right hand. Hold for a few breaths, then release and switch sides.
3. Seated Twist: Sit in the chair with your feet flat on the ground. Turn your right foot inward so that your toes are pointing toward your left knee. Reach your right arm over your right knee and clasp your left hand around your right hand. Turn your head to look over your right shoulder. Hold for a few breaths, then release and switch sides.
4. Chair Warrior I: Stand next to the chair with your feet hip-width apart. Turn your right foot outward so that your toes are pointing to the side. Reach your right arm up toward the sky and bend your right knee so that your thigh is parallel to the ground. Hold for a few breaths, then release and switch sides.
5. Chair Warrior II: Stand next to the chair with your feet hip-width apart. Turn your left foot outward so that your toes are pointing to the side. Reach your left arm up toward the sky and bend your left knee so that your thigh is parallel to the ground. Hold for a few breaths, then release and switch sides.
6. Chair Half Moon: Stand next to the chair with your feet hip-width apart. Turn your right foot outward so that your toes are pointing to the side. Reach your right arm up toward the sky and raise your left leg off the ground. Hold for a few breaths, then release and switch sides.
7. Chair Triangle: Stand next to the chair with your feet hip-width apart. Turn your right foot outward so that your toes are pointing to the side. Reach your right arm up toward the sky and bend your right knee so that your thigh is parallel to the ground. Reach your left hand down toward the ground and place it on the outside of your right foot. Hold for a few breaths, then release and 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.
