Sequence In Yoga
Sequencing in yoga is the art of creating a yoga class that is both safe and effective. It is important to remember that sequencing is not one size fits all. What works for one person may not work for another. The best way to find out what works for you is to experiment with different sequences and see what feels best.
When sequencing a yoga class, there are a few things to keep in mind. The first is the order of poses. The basic rule of thumb is to move from the simplest to the most complex poses. This is not always possible, especially in a beginner’s class, but it is a good rule of thumb to follow.
The second thing to consider is the intensity of the poses. You want to start with poses that are relatively easy and work your way up to the more challenging poses. This is especially important in a beginner’s class.
The third thing to consider is the time of the class. You want to start with poses that are relatively easy and work your way up to the more challenging poses. This is especially important in a beginner’s class.
The fourth thing to consider is the energy of the class. You want to start with poses that are relatively easy and work your way up to the more challenging poses. This is especially important in a beginner’s class.
Illustrated Yoga Sequence
for Beginners
So you’ve decided to give yoga a try. Fantastic! Yoga is a great way to improve your overall health and wellbeing. But where do you start?
The good news is that you don’t need to be a yoga expert to get started. In fact, many yoga poses are perfect for beginners.
This illustrated yoga sequence for beginners will guide you through the basics of yoga. The sequence includes poses for both the upper and lower body, as well as a few basic breathing exercises.
So let’s get started!
1. Mountain Pose (Tadasana)
Mountain pose is the perfect way to begin your yoga sequence. It is a basic standing pose that helps to improve your balance and posture.
To perform mountain pose, stand tall with your feet hip-width apart. Engage your abdominal muscles and tuck your pelvis under. Relax your shoulders and extend your arms forward, palms facing down.
Hold the pose for a few seconds, then release and repeat.
2. Downward Dog (Adho Mukha Svanasana)
Downward dog is a popular yoga pose that helps to lengthen and stretch the body. It is also a great way to improve your flexibility and strength.
To perform downward dog, start in mountain pose. Then, bend your knees and push your hips back, extending your arms and legs.
Hold the pose for a few seconds, then release and repeat.
3. Child’s Pose (Balasana)
Child’s pose is a gentle yoga pose that is perfect for beginners. It helps to stretch the hips, thighs and lower back.
To perform child’s pose, start in downward dog. Then, lower your hips to the floor and extend your arms forward. Rest your forehead on the floor and take a few deep breaths.
Hold the pose for a few seconds, then release and repeat.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle yoga pose that helps to stretch and strengthen the spine.
To perform cat-cow pose, start in tabletop position. Then, inhale as you arch your back and look up, and exhale as you round your back and tuck your chin.
Repeat the sequence a few times, then release and repeat.
5. Warrior I (Virabhadrasana I)
Warrior I is a basic yoga pose that helps to strengthen and tone the body. It is also a great way to improve your balance and posture.
To perform warrior I, start in a standing position. Then, step your left foot forward and bend your left knee. Extend your arms out to the sides, then hold the pose for a few seconds.
Release and repeat on the other side.
6. Warrior II (Virabhadrasana II)
Warrior II is a basic yoga pose that helps to strengthen and tone the body. It is also a great way to improve your balance and posture.
To perform warrior II, start in a standing position. Then, step your left foot forward and bend your left knee. Extend your arms out to the sides, then hold the pose for a few seconds.
Release and repeat on the other side.
7. Triangle Pose (Trikonasana)
Triangle pose is a basic yoga pose that helps to stretch and tone the body. It is also a great way to improve your balance and posture.
To perform triangle pose, start in a standing position. Then, extend your left leg out to the side and bend your right knee. Reach your arms out to the side, then hold the pose for a few seconds.
Release and repeat on the other side.
8. Extended Triangle Pose (Utthita Trikonasana)
Extended triangle pose is a more advanced version of triangle pose. It helps to stretch and tone the body, and improve your balance and posture.
To perform extended triangle pose, start in a standing position. Then, extend your left leg out to the side and bend your right knee. Reach your arms out to the side, then hold the pose for a few seconds.
Release and repeat on the other side.
9. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a basic yoga pose that helps to stretch and tone the body. It is also a great way to improve your flexibility.
To perform seated forward bend, start in a seated position. Then, extend your legs out in front of you and fold forward. Reach for your toes, then hold the pose for a few seconds.
Release and repeat.
10. Corpse Pose (Savasana)
Corpse pose is a basic yoga pose that helps to relax and rejuvenate the body. It is the perfect pose to end your yoga sequence.
To perform corpse pose, start in a lying position. Extend your legs out and relax your body. Close your eyes and breathe deeply, then hold the pose for a few minutes.
Release and repeat.
Congratulations! You have now completed your yoga sequence for beginners. Remember to practice regularly to see the best results.
Hamstring Sequence Yoga
is a great way to improve hamstring flexibility. The sequence below is a great way to improve hamstring flexibility and also to warm up the body for a more vigorous practice.
1. Sitting tall, extend your right leg out in front of you. Bend your left knee and place your left foot flat on the floor next to your right thigh.
2. Inhale and reach your right fingertips up towards the ceiling.
3. Exhale and fold forward, keeping your spine long as you reach your right hand towards your right ankle or toes.
4. Hold for a few breaths, then inhale as you come back to center.
5. Repeat on the other side.
Pyramid Yoga Sequence
This sequence is designed to work the entire body, stretching and toning in a Pyramid shape.
1. Mountain pose (Tadasana)
Stand tall with your feet hip-width apart, grounding down into your heels and spreading your toes. Bring your hands to your heart center, pressing your palms together. Take a deep breath in and lengthen your spine tall. On an exhale, relax your shoulders and soften your gaze.
2. Downward-facing dog (Adho Mukha Svanasana)
From Mountain pose, step your feet back to come into Downward-facing dog. Spread your fingers wide and press down into your hands, straightening your arms and lifting your hips high. Keep your shoulders relaxed and your head between your arms. Hold for 5-10 breaths.
3. Half Camel pose (Ardha Ustrasana)
From Downward-facing dog, come into Tabletop position. Bring one hand to your lower back, and tuck your chin to lengthen your neck. On an inhale, lift your torso and reach your hand to your heels. Keep your core engaged and your hips level. Stay here for 5-10 breaths before switching sides.
4. Upward-facing dog (Urdhva Mukha Svanasana)
From Tabletop position, curl your toes under and press up into Downward-facing dog. On an inhale, lift your torso and legs, coming into an Upward-facing dog. Keep your hips level and your core engaged. Hold for 5-10 breaths.
5. Child’s pose (Balasana)
From Upward-facing dog, release your hips back to Downward-facing dog. Step your feet forward to come into Child’s pose. Bring your forehead to the mat and extend your arms in front of you. Hold for 5-10 breaths.
6. Triangle pose (Trikonasana)
From Child’s pose, come into a low lunge with your right foot forward. Extend your left hand to the sky and reach your right hand to your ankle, hip, or thigh. Keep your torso long and your hips level. Stay here for 5-10 breaths before switching sides.
7. Warrior I (Virabhadrasana I)
From Triangle pose, come into a low lunge with your left foot forward. Extend your right hand to the sky and reach your left hand to your ankle, hip, or thigh. Keep your torso long and your hips level. Stay here for 5-10 breaths before switching sides.
8. Half Moon pose (Ardha Chandrasana)
From Warrior I, come into a high lunge with your right foot forward. Reach your left hand to the sky and extend your right hand to the ground. Keep your hips level and your gaze forward. Stay here for 5-10 breaths before switching sides.
9. Downward-facing dog (Adho Mukha Svanasana)
From Half Moon pose, come back into Downward-facing dog. Spread your fingers wide and press down into your hands, straightening your arms and lifting your hips high. Keep your shoulders relaxed and your head between your arms. Hold for 5-10 breaths.
10. Mountain pose (Tadasana)
From Downward-facing dog, come back into Mountain pose. Stand tall with your feet hip-width apart, grounding down into your heels and spreading your toes. Bring your hands to your heart center, pressing your palms together. Take a deep breath in and lengthen your spine tall. On an exhale, relax your shoulders and soften your gaze.
Sequence Yoga Class
Sequence yoga classes are carefully planned out, usually with a specific goal in mind. They can be used to improve strength, flexibility, and balance, or to work on a specific area of the body.
Most sequence yoga classes begin with a few simple poses to warm up the body, followed by a sequence of poses that work on a certain area of the body. The class may then end with a few more simple poses, or with a more challenging pose or two.
Sequence yoga classes can be helpful for beginners, who may not know how to put together a yoga class on their own, and for experienced yogis, who may want to focus on a specific goal.
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.
