Sequence Ashtanga Yoga Poses
Sequence Ashtanga Yoga Poses
The following sequence of Ashtanga Yoga poses is a great way to start your day, or to wind down your practice. As with any yoga sequence, be sure to listen to your body and make any necessary modifications.
Mountain Pose
Start in Mountain Pose, with your feet together and your arms at your sides. Engage your thighs and press your heels into the ground. Ground down through your four corners of your feet, and extend up through your torso and arms. Lengthen your neck and gaze forward.
Downward-Facing Dog
From Mountain Pose, step your feet back into Downward-Facing Dog. Spread your fingers wide and press your palms into the ground. Straighten your legs and lift your hips high. Reach your tailbone toward the sky and press your heels into the ground. Hold for five breaths.
Camel Pose
From Downward-Facing Dog, come onto your knees and press your hips high. Reach your hands to your heels and press your chest forward. Hold for five breaths.
Upward-Facing Dog
From Camel Pose, press your hips high and come onto your hands and knees. Spread your fingers wide and press your palms into the ground. Curl your toes under and lift your hips and chest upward, extending your tailbone toward the sky. Hold for five breaths.
Warrior I
From Upward-Facing Dog, step your right foot forward between your hands. Bend your right knee and sink your hips low. Reach your arms up and extend out through your right heel. Hold for five breaths.
Warrior II
From Warrior I, extend your left arm and reach out through your left heel. Bend your left knee and sink your hips low. Extend your right arm high and gaze over your right fingertips. Hold for five breaths.
Reverse Warrior
From Warrior II, reach your right arm back and clasp your hands together. Rotate your torso to the right and turn your head to look up at your right hand. Hold for five breaths.
Extended Triangle Pose
From Reverse Warrior, reach your left arm straight out to the side and reach your right hand to your left ankle. Keep your left hip stacked on top of your right hip. Turn your head to look up at your left hand. Hold for five breaths.
Chair Pose
From Extended Triangle Pose, bend your knees and sink your hips low. Reach your arms up overhead and clasp your hands together. Keep your spine long and your chest open. Hold for five breaths.
Half Moon Pose
From Chair Pose, reach your left hand to the ground and extend your right leg up into the air. Balance on your left hand and reach your right hand to the sky. Keep your hips stacked on top of each other and your gaze straight forward. Hold for five breaths.
Tree Pose
From Half Moon Pose, bring your right foot to your left ankle and press your foot into your ankle. Reach your arms up overhead and clasp your hands together. Keep your spine long and your chest open. Hold for five breaths.
Downward-Facing Dog
From Tree Pose, release your foot and come into Downward-Facing Dog. Spread your fingers wide and press your palms into the ground. Straighten your legs and lift your hips high. Reach your tailbone toward the sky and press your heels into the ground. Hold for five breaths.
Mountain Pose
From Downward-Facing Dog, come into Mountain Pose. Feet together and arms at your sides. Engage your thighs and press your heels into the ground. Ground down through your four corners of your feet, and extend up through your torso and arms. Lengthen your neck and gaze forward.
70 Min Yoga Sequence
for Flexibility
A Yoga sequence is a great way to improve flexibility. This sequence is designed to improve flexibility in the hips, hamstrings, and spine.
1. Warm up with a few minutes of light cardio.
2. Yoga poses that are great for warming up and improving flexibility are Downward Dog, Child’s Pose, and Cat/Cow.
3. Perform the following sequence 2-3 times.
4. Hold each pose for 5-10 deep breaths.
Sequence:
1. Downward Dog
2. Child’s Pose
3. Cat/Cow
4. Half Camel
5. Half Moon
6. Warrior III
7. Triangle
8. Fish
9. Happy Baby
10. Corpse Pose
Ashtanga Yoga Sequence Poster
The Ashtanga Yoga sequence is a powerful and systematic approach to yoga that is designed to purify and build strength, flexibility and endurance in the body. The sequence is composed of a series of poses that are repeated in a specific order, with each pose flowing into the next.
The sequence begins with Sun Salutations, a series of warm-up poses that gently prepare the body for the more strenuous exercises to come. Next, the primary series of poses is introduced, which focuses on building strength and flexibility in the body. The primary series is followed by the intermediate series, which further develops the body’s strength and flexibility. The sequence concludes with the advanced series, which is a more challenging set of poses that require greater strength and flexibility.
The Ashtanga Yoga sequence is a great way to develop a strong, flexible and healthy body. The sequence is progressive, meaning that it builds on itself, so it is important to learn and practice each pose correctly before moving on to the next. The Ashtanga Yoga sequence is a powerful and systematic approach to yoga that is designed to purify and build strength, flexibility and endurance in the body. The sequence is composed of a series of poses that are repeated in a specific order, with each pose flowing into the next.The sequence begins with Sun Salutations, a series of warm-up poses that gently prepare the body for the more strenuous exercises to come. Next, the primary series of poses is introduced, which focuses on building strength and flexibility in the body. The primary series is followed by the intermediate series, which further develops the body’s strength and flexibility. The sequence concludes with the advanced series, which is a more challenging set of poses that require greater strength and flexibility.The Ashtanga Yoga sequence is a great way to develop a strong, flexible and healthy body. The sequence is progressive, meaning that it builds on itself, so it is important to learn and practice each pose correctly before moving on to the next.
Hard Yoga Sequence
: A Detailed Guide
If you’re looking to challenge yourself with a hard yoga sequence, look no further! This detailed guide will take you through each and every step of a challenging yoga routine.
The sequence begins with a sequence of standing poses to warm up the body. These poses help to increase strength and flexibility in the hips, thighs and ankles.
Next, we’ll move on to a series of backbends. These poses open up the chest and strengthen the back muscles. They can be quite challenging, so be sure to take your time and don’t push yourself too hard.
The sequence concludes with a series of difficult seated poses. These poses require a lot of flexibility and strength, so be patient and take your time working up to them.
So, are you ready to take on a hard yoga sequence? Let’s get started!
Ashtanga Yoga Sequence Chart
The Ashtanga Yoga sequence chart below shows the order of poses in the Ashtanga Yoga Primary Series. The Ashtanga Yoga Primary Series is also known as the Yoga Chikitsa Series, which means “yoga therapy.”
The Ashtanga Yoga Primary Series is a sequence of poses that is designed to purify and energize the body. The sequence is based on an ancient system of medicine called Ayurveda, which is the sister science of yoga.
The poses in the Ashtanga Yoga Primary Series are organized into six groups, called “limbs.” The six limbs are:
1. Yama – moral codes
2. Niyama – personal observances
3. Asana – postures
4. Pranayama – breath control
5. Pratyahara – sense withdrawal
6. Dharana – concentration
The first three limbs are collectively called the “foundation.” The next three limbs are called the “middle.” The last three limbs are called the “top.”
The following table shows the order of poses in the Ashtanga Yoga Primary Series:
1. Yoga Chikitsa Series
2. Surya Namaskara A
3. Surya Namaskara B
4. Standing poses
5. Seated poses
6. Finishing poses
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.
