Pranayam Yoga Sequence
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The pranayam yoga sequence is a great way to start your day or to end a long day. This sequence helps to oxygenate your body, increase your energy, and improve your overall health.
The pranayam yoga sequence is as follows:
1. Sit in a comfortable position with your spine straight.
2. Inhale deeply and exhale completely.
3. Inhale deeply and hold your breath for a few seconds.
4. Exhale and repeat step 3.
5. Inhale deeply and hold your breath for a few seconds.
6. Exhale and repeat step 3.
7. Inhale deeply and hold your breath for a few seconds.
8. Exhale and repeat step 3.
9. Inhale deeply and hold your breath for a few seconds.
10. Exhale and repeat step 3.
11. Inhale deeply and hold your breath for a few seconds.
12. Exhale and repeat step 3.
13. Inhale deeply and hold your breath for a few seconds.
14. Exhale and repeat step 3.
15. Inhale deeply and hold your breath for a few seconds.
16. Exhale and repeat step 3.
17. Inhale deeply and hold your breath for a few seconds.
18. Exhale and repeat step 3.
19. Inhale deeply and hold your breath for a few seconds.
20. Exhale and repeat step 3.
21. Inhale deeply and hold your breath for a few seconds.
22. Exhale and repeat step 3.
23. Inhale deeply and hold your breath for a few seconds.
24. Exhale and repeat step 3.
25. Inhale deeply and hold your breath for a few seconds.
26. Exhale and repeat step 3.
27. Inhale deeply and hold your breath for a few seconds.
28. Exhale and repeat step 3.
29. Inhale deeply and hold your breath for a few seconds.
30. Exhale and repeat step 3.
This pranayam yoga sequence is a great way to improve your overall health and well-being.
Iyengar Yoga Wall Sequences
Sequences are an important part of Iyengar Yoga. They are designed to systematically work through the body, opening and strengthening different areas. The wall is a great place to do sequences, as it provides support and stability.
In this sequence, we will work on opening the hips and strengthening the legs.
1. Start in Downward Dog. Step the left foot forward, coming into a low lunge.
2. Bring the left hand to the floor, and lift the right hand to the sky.
3. Hold for five breaths, then switch sides.
4. From Downward Dog, step the right foot forward into a low lunge.
5. Bring the right hand to the floor, and lift the left hand to the sky.
6. Hold for five breaths, then switch sides.
7. From Downward Dog, curl the toes under and press up into a handstand.
8. Hold for five breaths, then slowly lower down.
9. Rest in Child’s Pose.
Forward Bending Yoga Sequence
The following forward bending yoga sequence is designed to open the hips and stretch the hamstrings. If you are new to yoga, be sure to read the introduction to yoga poses before attempting these poses.
Mountain Pose (Tadasana)
Begin in Mountain Pose, standing tall with your feet hip-width apart and your arms at your sides.
Downward-Facing Dog (Adho Mukha Svanasana)
From Mountain Pose, step your left foot back into a Downward-Facing Dog. Keep your hands planted firmly on the ground and your hips high as you stretch your left hamstring. Hold for 5-10 breaths, then switch sides.
Puppy Pose (Sphinx Pose)
From Downward-Facing Dog, step your right foot forward into a Puppy Pose. Keep your hands planted firmly on the ground and your hips high as you stretch your right hamstring. Hold for 5-10 breaths, then switch sides.
Warrior I (Virabhadrasana I)
From Puppy Pose, step your left foot forward into a Warrior I Pose. Reach your arms out to the sides and hold for 5-10 breaths.
Warrior II (Virabhadrasana II)
From Warrior I, turn your left foot out 90 degrees and reach your arms out to the sides. Hold for 5-10 breaths.
Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, reach your left arm up towards the sky and turn your head to look up at your left hand. Hold for 5-10 breaths.
Fish Pose (Matsyasana)
From Reverse Warrior, lower your back down to the ground and press your forearms into the ground. Lift your upper body and chest off the ground and hold for 5-10 breaths.
Bound Angle Pose (Baddha Konasana)
From Fish Pose, release your feet and place them flat on the ground in front of you. Bring your knees in towards your chest and clasp your hands around your feet. Hold for 5-10 breaths.
Happy Baby Pose (Ananda Balasana)
From Bound Angle Pose, release your feet and place them flat on the ground next to your hips. Reach your arms out to the sides and hold for 5-10 breaths.
Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
From Happy Baby Pose, release your arms and extend them out to the sides. Bend your right knee and reach your right hand to your right ankle. Hold for 5-10 breaths, then switch sides.
Bridge Pose (Setu Bandha Sarvangasana)
From Supine Hand-To-Big-Toe Pose, extend your legs and place your feet flat on the ground. Lift your torso and hips off the ground and hold for 5-10 breaths.
Corpse Pose (Savasana)
From Bridge Pose, release your torso and hips back to the ground. Place your arms at your sides and relax your body completely. Hold for 5-10 minutes.
The following forward bending yoga sequence is designed to open the hips and stretch the hamstrings. If you are new to yoga, be sure to read the introduction to yoga poses before attempting these poses.
Mountain Pose (Tadasana)
Begin in Mountain Pose, standing tall with your feet hip-width apart and your arms at your sides.
Downward-Facing Dog (Adho Mukha Svanasana)
From Mountain Pose, step your left foot back into a Downward-Facing Dog. Keep your hands planted firmly on the ground and your hips high as you stretch your left hamstring. Hold for 5-10 breaths, then switch sides.
Puppy Pose (Sphinx Pose)
From Downward-Facing Dog, step your right foot forward into a Puppy Pose. Keep your hands planted firmly on the ground and your hips high as you stretch your right hamstring. Hold for 5-10 breaths, then switch sides.
Warrior I (Virabhadrasana I)
From Puppy Pose, step your left foot forward into a Warrior I Pose. Reach your arms out to the sides and hold for 5-10 breaths.
Warrior II (Virabhadrasana II)
From Warrior I, turn your left foot out 90 degrees and reach your arms out to the sides. Hold for 5-10 breaths.
Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, reach your left arm up towards the sky and turn your head to look up at your left hand. Hold for 5-10 breaths.
Fish Pose (Matsyasana)
From Reverse Warrior, lower your back down to the ground and press your forearms into the ground. Lift your upper body and chest off the ground and hold for 5-10 breaths.
Bound Angle Pose (Baddha Konasana)
From Fish Pose, release your feet and place them flat on the ground in front of you. Bring your knees in towards your chest and clasp your hands around your feet. Hold for 5-10 breaths.
Happy Baby Pose (Ananda Balasana)
From Bound Angle Pose, release your feet and place them flat on the ground next to your hips. Reach your arms out to the sides and hold for 5-10 breaths.
Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
From Happy Baby Pose, release your arms and extend them out to the sides. Bend your right knee and reach your right hand to your right ankle. Hold for 5-10 breaths, then switch sides.
Bridge Pose (Setu Bandha Sarvangasana)
From Supine Hand-To-Big-Toe Pose, extend your legs and place your feet flat on the ground. Lift your torso and hips off the ground and hold for 5-10 breaths.
Corpse Pose (Savasana)
From Bridge Pose, release your torso and hips back to the ground. Place your arms at your sides and relax your body completely. Hold for 5-10 minutes.
Postnatal Yoga Class Sequence
Hello everyone!
Welcome to my postnatal yoga class sequence. This sequence is designed specifically for postnatal women and is based on traditional Hatha Yoga poses.
I recommend that postnatal women wait at least six weeks after giving birth before starting this sequence. If you are experiencing any physical or emotional difficulties after giving birth, please consult your doctor or midwife before starting this sequence.
This sequence should be practised in a comfortable, warm environment. Please ensure that you are wearing loose, comfortable clothing and that you have plenty of water to drink.
I hope you enjoy this sequence!
1. Corpse pose (Savasana)
The first pose in this sequence is Corpse pose (Savasana). This pose is a resting pose that allows the body to relax and rejuvenate.
To perform Corpse pose, lie down on your back and allow your feet to fall open to the sides. Place your arms by your sides with your palms facing up. Close your eyes and focus on your breath.
Remain in this pose for 5-10 minutes.
2. Cat-Cow pose (Marjaryasana-Bitilasana)
The next pose in this sequence is Cat-Cow pose (Marjaryasana-Bitilasana). This pose helps to stretch and tone the abdominal muscles.
To perform Cat-Cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and curl your spine up towards the ceiling, tucking your chin towards your chest. Exhale and arch your spine downwards, dropping your head and tailbone towards the floor. Continue moving between these two poses, rhythmically inhaling and exhaling.
Stay in this pose for 1-2 minutes.
3. Child’s pose (Balasana)
The next pose in this sequence is Child’s pose (Balasana). This pose is a resting pose that helps to stretch the hips, thighs and ankles.
To perform Child’s pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Spread your knees hip-width apart and sit your hips back towards your heels. Reach your arms forward and rest your forehead on the floor.
Stay in this pose for 1-2 minutes.
4. Seated forward fold (Paschimottanasana)
The next pose in this sequence is Seated forward fold (Paschimottanasana). This pose helps to stretch the hamstrings and the spine.
To perform Seated forward fold, sit on the floor with your legs straight out in front of you. Bend forward from the hips, keeping your spine straight. Reach for your toes or extend your arms out in front of you.
Stay in this pose for 1-2 minutes.
5. Downward-facing dog (Adho Mukha Svanasana)
The next pose in this sequence is Downward-facing dog (Adho Mukha Svanasana). This pose helps to stretch and tone the entire body.
To perform Downward-facing dog, start in Tabletop position. Place your hands directly below your shoulders and tuck your toes under. Exhale and lift your hips up and back, extending your spine and legs. Push your heels towards the floor and press your chest towards your thighs.
Stay in this pose for 1-2 minutes.
6. Half Camel pose (Ardha Ustrasana)
The next pose in this sequence is Half Camel pose (Ardha Ustrasana). This pose helps to stretch the chest and spine.
To perform Half Camel pose, start in Tabletop position. Place your hands directly below your shoulders and tuck your toes under. Exhale and lift your hips up and back, extending your spine and legs. Push your heels towards the floor and press your chest towards your thighs. Lean back and reach for your heels with your hands.
Stay in this pose for 1-2 minutes.
7. Triangle pose (Trikonasana)
The next pose in this sequence is Triangle pose (Trikonasana). This pose helps to stretch the hips, thighs and groin.
To perform Triangle pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot inwards 45 degrees. Extend your arms out to the sides, parallel to the floor. Bend from the hips and reach for your right hand with your left hand. Keep your spine straight and your gaze towards the floor.
Stay in this pose for 1-2 minutes.
8. Chair pose (Utkatasana)
The next pose in this sequence is Chair pose (Utkatasana). This pose helps to tone the legs and buttocks.
To perform Chair pose, stand with your feet together. Bend your knees and sink down into a squat, keeping your spine straight. Reach your arms out in front of you, parallel to the floor.
Stay in this pose for 1-2 minutes.
9. Extended Triangle pose (Utthita Trikonasana)
The next pose in this sequence is Extended Triangle pose (Utthita Trikonasana). This pose helps to stretch the hips, hamstrings and groin.
To perform Extended Triangle pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot inwards 45 degrees. Extend your arms out to the sides, parallel to the floor. Bend from the hips and reach for your right hand with your left hand. Keep your spine straight and your gaze towards the floor.
Stay in this pose for 1-2 minutes.
10. Warrior III pose (Virabhadrasana III)
The next pose in this sequence is Warrior III pose (Virabhadrasana III). This pose helps to tone the legs and buttocks.
To perform Warrior III pose, stand with your feet together. Bend your knees and sink down into a squat, keeping your spine straight. Reach your arms out in front of you, parallel to the floor.
Exhale and lift your right leg up and back, extending it behind you. Keep your spine straight and your gaze towards the floor. Hold this pose for 1-2 minutes.
11. Boat pose (Navasana)
The next pose in this sequence is Boat pose (Navasana). This pose helps to tone the abs and back.
To perform Boat pose, sit on the floor with your legs straight out in front of you. Lean back and lift your legs and torso off the floor, balancing on your tailbone and sitting bones. Reach your arms forward, parallel to the floor.
Stay in this pose for 1-2 minutes.
12. Camel pose (Ustrasana)
The next pose in this sequence is Camel pose (Ustrasana). This pose helps to stretch the chest and spine.
To perform Camel pose, start in Tabletop position. Place your hands directly below your shoulders and tuck your toes under. Exhale and lift your hips up and back, extending your spine and legs. Push your heels towards the floor and press your chest towards your thighs. Lean back and reach for your heels with your hands.
Stay in this pose for 1-2 minutes.
13. Bridge pose (Setu Bandha Sarvangasana)
The next pose in this sequence is Bridge pose (Setu Bandha Sarvangasana). This pose helps to tone the abs and back.
To perform Bridge pose, lie down on your back and place your feet flat on the floor, hip-width apart. Bend your knees and lift your hips up off the floor, forming a bridge. Keep your spine straight and your gaze towards the ceiling.
Stay in this pose for 1-2 minutes.
14. Corpse pose (Savasana)
The final pose in this sequence is Corpse pose (Savasana). This pose allows the body to relax and rejuvenate.
To perform Corpse pose, lie down on your back and allow your feet to fall open to the sides. Place your arms by your sides with your palms facing up. Close your eyes and focus on your breath.
Remain in this pose for 5-10 minutes.
Sequence Yoga Ankles
is a blog post series written by sequence yoga teacher, Elise Bauer. The series offers clear and concise instructions for yoga poses and sequences, with accompanying photographs. The series is aimed at beginner and intermediate yoga students.
The yoga poses and sequences Elise Bauer teaches in her Sequence Yoga Ankles blog post series are based on her own personal practice and experience. Elise has been practicing yoga for over 15 years, and teaching yoga for over 10 years. She is a certified yoga teacher with a background in Iyengar and Ashtanga yoga.
Elise’s Sequence Yoga Ankles blog post series is a great resource for beginner and intermediate yoga students who want to learn how to do yoga poses and sequences correctly. The series provides clear and concise instructions for each yoga pose and sequence, with accompanying photographs.
The Sequence Yoga Ankles blog post series is also a great resource for experienced yoga students who want to deepen their knowledge and understanding of yoga poses and sequences. Elise’s teaching style is clear, concise, and easy to follow. Her blog posts are well written and witty, making them a pleasure to read.
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.
