Printable Hatha Yoga Sequence Pdf
The following yoga sequence is designed to help you achieve a state of physical and mental well-being. The poses are gentle and can be performed by people of all ages and levels of experience.
1. Mountain pose (Tadasana)
Mountain pose is a great way to start your yoga practice. It is a basic standing pose that helps to align your body and focus your mind.
To perform mountain pose, stand with your feet hip-width apart and your arms by your sides. Engage your pelvic floor muscles and tuck your tailbone under. Inhale and lift your chest up and forward. Exhale and relax your shoulders.
2. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching your hamstrings and lengthening your spine.
To perform downward-facing dog, start in mountain pose. Inhale and step your feet back, coming into a low squat. Exhale and lift your hips up and back, coming into an inverted V-shape. Press your palms into the floor and extend your arms and legs.
3. Child’s pose (Balasana)
Child’s pose is a great pose for relaxing and stretching your hips, thighs, and lower back.
To perform child’s pose, start in downward-facing dog. Exhale and bring your knees to the floor. Bring your forehead to the floor and relax your arms by your sides.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great way to warm up your spine and stretch your back and neck.
To perform cat-cow pose, start on all fours with your hands under your shoulders and your knees under your hips. Inhale and arch your back, curling your head and tailbone up. Exhale and tuck your chin, rounding your back and dropping your belly.
5. Seated forward bend (Pashchimottanasana)
Seated forward bend is a great pose for stretching your hamstrings, hips, and lower back.
To perform seated forward bend, sit with your legs straight out in front of you. Inhale and reach your arms up overhead. Exhale and fold forward, reaching for your toes. If you can’t reach your toes, rest your hands on your shins or thighs.
6. Upward-facing dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great pose for stretching your chest and upper back.
To perform upward-facing dog, start in Downward-facing dog. Inhale and lift your chest up and forward, coming into an inverted V-shape. Press your palms into the floor and extend your arms and legs.
7. Camel (Ustrasana)
Camel is a great pose for stretching your chest and hips.
To perform camel, sit on the floor with your knees bent and your feet together. Place your hands on your hips. Inhale and lift your chest up and forward. Exhale and reach for your heels. If you can’t reach your heels, rest your hands on your shins or thighs.
8. Chair pose (Utkatasana)
Chair pose is a great way to build strength and flexibility in your hips, thighs, and ankles.
To perform chair pose, stand with your feet hip-width apart and your arms by your sides. Engage your pelvic floor muscles and tuck your tailbone under. Inhale and lift your chest up and forward. Exhale and relax your shoulders. Shift your weight into your heels and lift your toes off the floor. Hold for 5-10 breaths.
9. Bridge pose (Setu Bandhasana)
Bridge pose is a great pose for stretching your chest, hips, and thighs.
To perform bridge pose, lie on your back with your feet flat on the floor and your knees bent. Inhale and lift your chest up and forward. Exhale and lift your hips up, coming into a bridge position. Hold for 5-10 breaths.
10. Corpse pose (Savasana)
Corpse pose is a great way to end your yoga practice. It is a deep relaxation pose that allows your body and mind to rest and restore.
To perform corpse pose, lie on your back with your feet flat on the floor and your knees bent. Let your arms rest by your sides, with your palms facing up. Close your eyes and relax your body and mind.
Iyengar Yoga Level 2 Sequence
This sequence is designed for students who have completed Iyengar Yoga Level 1 and are ready to explore more challenging poses. You should be comfortable in basic poses such as Downward Dog, Triangle, and Warrior I before attempting these poses.
1. Camel Pose
Camel Pose is a backbend that opens the chest and shoulders. It can be a challenging pose, so be sure to use props if needed.
Start in Tabletop Position with your hands on the floor directly below your shoulders.
Bring your knees in towards your chest and then reach back to grab your ankles.
Gently pull your ankles towards your butt and lift your chest towards the sky.
If you feel any discomfort in your lower back, place a block or bolster behind you.
Stay in the pose for 5-10 breaths, then release and return to Tabletop Position.
2. Half Camel Pose
Half Camel Pose is a variation of Camel Pose that is less challenging and can be done without props.
Start in Tabletop Position with your hands on the floor directly below your shoulders.
Bring your knees in towards your chest and then reach back to grab your heels.
Gently pull your heels towards your butt and lift your chest towards the sky.
Stay in the pose for 5-10 breaths, then release and return to Tabletop Position.
3. Fish Pose
Fish Pose is a gentle backbend that opens the chest and shoulders. It can be a challenging pose, so be sure to use props if needed.
Start in Tabletop Position with your hands on the floor directly below your shoulders.
Bring your knees in towards your chest and then reach back to grab your ankles.
Gently pull your ankles towards your butt and lift your chest and head off the floor.
If you feel any discomfort in your lower back, place a block or bolster behind you.
Stay in the pose for 5-10 breaths, then release and return to Tabletop Position.
4. Triangle Pose
Triangle Pose is a pose that stretches the sides of the body and opens the hips.
Start in Downward Dog Position and step your left foot forward into a Warrior I Pose.
Turn your left foot so that the heel is pointing towards the front of the mat and the toes are pointing to the side.
Straighten your left leg and reach your left arm towards the sky.
Bend your right arm and reach it towards the ground.
Try to keep your hips squared to the front of the mat.
Stay in the pose for 5-10 breaths, then release and switch sides.
5. Half Moon Pose
Half Moon Pose is a pose that stretches the sides of the body and opens the hips.
Start in Downward Dog Position and step your left foot forward into a Warrior I Pose.
Turn your left foot so that the heel is pointing towards the front of the mat and the toes are pointing to the side.
Straighten your left leg and reach your left arm towards the sky.
Bend your right arm and reach it towards the ground.
Try to keep your hips squared to the front of the mat.
Lift your left leg up and reach your left arm towards the sky.
Stay in the pose for 5-10 breaths, then release and switch sides.
Crocodile Yoga Pose Sequence
The crocodile yoga pose sequence is a great way to open up the spine and increase flexibility. It is also a great way to improve circulation and get the body ready for a vigorous yoga practice.
The sequence begins with the crocodile pose. This pose is a great way to open up the spine and improve flexibility. It also helps to improve circulation and get the body ready for a vigorous yoga practice.
To do the crocodile pose, start by lying on your stomach with your forehead resting on the floor. Place your hands beside your head with your palms facing down. Slowly raise your chest and upper body off the floor. Hold the pose for several seconds, then slowly lower your body back to the starting position.
Next, move on to the cat-cow pose. This pose helps to increase flexibility in the spine and improve circulation. It also helps to stretch the back muscles.
To do the cat-cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin into your chest. Hold the pose for several seconds, then switch positions and repeat.
Next, move on to the upward dog pose. This pose helps to increase flexibility in the spine and improve circulation. It also helps to stretch the back muscles.
To do the upward dog pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you straighten your arms and legs and raise your torso and legs off the floor. Hold the pose for several seconds, then slowly lower your body back to the starting position.
Next, move on to the downward dog pose. This pose helps to increase flexibility in the spine and improve circulation. It also helps to stretch the back muscles.
To do the downward dog pose, start in the plank position. Your body should be in a straight line from your head to your feet. Exhale as you slowly lower your body to the floor. Your buttocks should be parallel to the floor and your head should be between your arms. Hold the pose for several seconds, then slowly raise your body back to the starting position.
21 Yoga Turns In Special Sequence
There are many different ways to sequence the poses in a yoga class. In this blog post, we’re going to discuss one specific sequence that is often used in yoga classes called the 21 yoga turns.
The 21 yoga turns sequence is a flow that is designed to help you warm up your body and get your blood flowing. It is also a great sequence to do when you’re feeling a bit sluggish or out of energy.
The sequence is made up of 21 poses that are performed in a specific order. The poses are all basic poses that are easy to do and don’t require any fancy equipment.
Here is the order of the poses in the 21 yoga turns sequence:
1. Downward Dog
2. Upward Dog
3. Cobra
4. Plank
5. Chaturanga
6. Upward Dog
7. Downward Dog
8. Camel
9. Chair
10. Warrior I
11. Warrior II
12. Triangle
13. Half Camel
14. Half Moon
15. Tree
16. Extended Triangle
17. Seated Forward Bend
18. Pigeon
19. Fish
20. Supine Hand to Big Toe
21. Savasana
The 21 yoga turns sequence is a great way to warm up your body and get your blood flowing. It is also a great sequence to do when you’re feeling a bit sluggish or out of energy.
Build A Yoga Sequence
For A Better Night’s Sleep
Sleep is essential for overall health and wellbeing, and yet it’s often the first thing to go when our schedules get busy. Yoga can be a great way to help improve your sleep habits. Below is a sequence of poses that you can use to help you wind down and get a good night’s sleep.
1. Corpse Pose (Savasana)
This is probably the most important pose in terms of helping you to get a good night’s sleep. Simply lie down on your back and allow your body to relax completely. Place your arms at your sides with your palms facing up, and let your legs relax with your feet slightly apart. Close your eyes and focus on your breath, letting go of all thoughts and distractions. Stay in this pose for 5-10 minutes.
2. Child’s Pose (Balasana)
This is a great pose to release tension in the lower back and hips. From Corpse Pose, bring your knees to your chest and rest your forehead on your knees. Extend your arms out in front of you and allow your body to relax into the pose. Stay in this pose for 1-3 minutes.
3. Seated Forward Bend (Paschimottanasana)
This pose stretches the hamstrings and spine, and can help to relieve stress and tension. Sit on the floor with your legs extended in front of you. Slowly fold forward, reaching for your toes or the floor as you exhale. Keep your spine straight and your head and neck relaxed. Stay in this pose for 1-3 minutes.
4. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is great for relieving tension and stress, and it can also help to improve blood circulation. Sit next to a wall and lie down on your back. Bring your knees to your chest and then extend your legs up the wall. Rest your arms at your sides with your palms facing up. Stay in this pose for 5-10 minutes.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
This is a great pose to help loosen up the spine and improve flexibility. Come to all fours on your hands and knees, then inhale as you arch your back and look up. Exhale as you round your back and tuck your chin, looking at your navel. Repeat this sequence 8-10 times.
6. Bridge Pose (Setu Bandha Sarvangasana)
This pose stretches the chest, neck and spine, and it can also help to relieve stress and tension. Lie down on your back with your feet flat on the floor and your knees bent. Place your hands on the floor beside you and slowly lift your torso and hips off the floor. Keep your spine straight and hold the pose for 1-3 minutes.
7. Triangle Pose (Trikonasana)
This pose stretches the hamstrings, hips and chest, and it can also help to improve balance and focus. Stand with your feet 3-4 feet apart and extend your arms out to the sides. Turn your left foot out 90 degrees and your right foot in slightly. Bend your left knee and reach your left hand to your ankle or thigh. Reach your right hand to the sky, and hold the pose for 3-5 breaths. Repeat on the other side.
8. Extended Triangle Pose (Utthita Trikonasana)
This is a more advanced version of Triangle Pose, and it requires more flexibility. Stand with your feet 3-4 feet apart and extend your arms out to the sides. Turn your left foot out 90 degrees and your right foot in slightly. Bend your left knee and reach your left hand to your ankle or thigh. Reach your right hand to the sky, and hold the pose for 3-5 breaths. Then reach your right hand to your right ankle or thigh. Hold the pose for 3-5 breaths, then return to standing.
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.
