Sequence Yin Yoga
: A Safe and Effective Way to Build Strength, Flexibility and Balance
Sequence Yin Yoga: A Safe and Effective Way to Build Strength, Flexibility and Balance
by Claudia Cummins
In sequence yin yoga, a practitioner holds a passive pose for a period of time, often three to five minutes. This type of yoga is a safe and effective way to build strength, flexibility and balance.
Sequence yin yoga is a great way to improve overall joint health. The long holds help to lubricate the joints and improve range of motion. Additionally, the stretches in sequence yin yoga help to increase the joint’s range of motion and flexibility.
Sequence yin yoga is also a great way to improve balance. The long holds help to improve proprioception, or the ability to sense the body’s position in space. Additionally, the stretches in sequence yin yoga help to increase the body’s range of motion and flexibility, which can improve balance.
Sequence yin yoga is a great way to improve overall flexibility. The long holds help to increase the joint’s range of motion and flexibility. Additionally, the stretches in sequence yin yoga help to increase the body’s range of motion and flexibility.
Sequence yin yoga is a great way to improve overall strength. The long holds help to improve the muscle’s ability to generate force. Additionally, the stretches in sequence yin yoga help to increase the body’s range of motion and flexibility, which can improve strength.
Sequence yin yoga is a great way to improve overall balance. The long holds help to improve proprioception, or the ability to sense the body’s position in space. Additionally, the stretches in sequence yin yoga help to increase the body’s range of motion and flexibility, which can improve balance.
2 Hour Yoga Sequence
for Beginners
If you’re new to yoga, a two-hour sequence may seem a little daunting. But don’t let that scare you! This sequence is designed to introduce you to the basic poses and principles of yoga.
The first hour of the sequence is devoted to warming up the body. You’ll start with some gentle stretching and then move on to basic poses like Downward Dog and Warrior I.
The second hour of the sequence is more challenging. You’ll do some more advanced poses, including inversions and arm balances. But don’t worry – you don’t have to do all of the poses in the second hour. Just do what you feel comfortable doing.
If you’re a beginner, I recommend doing this sequence once a week. As you become more comfortable with the poses, you can do the sequence more often.
Warm-Up
Start by stretching your body with some gentle poses.
1. Cat-Cow: Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you curl your spine up towards the ceiling, and exhale as you arch your spine downwards. Keep your head and neck relaxed.
2. Downward Dog: From Cat-Cow, press into your hands and feet to lift your hips up in to the air. Keep your spine straight and your head and neck relaxed.
3. Child’s Pose: Come to all fours again, then bring your knees together and sit back on your heels. Extend your arms out in front of you and rest your forehead on the floor.
4. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward, bending at the waist. Keep your head and neck relaxed.
5. Standing Quad Stretch: Stand with your feet hip-width apart. Bend one knee and grab your ankle, holding your heel close to your butt. Straighten your leg and hold for a few seconds. Switch legs and repeat.
6. Camel Pose: Come to a kneeling position. Reach back and grab your heels, then arch your back and extend your chin towards the ceiling. Keep your abs pulled in and your hips pushed forward.
7. Standing Forward Bend: From Camel Pose, slowly lower your torso towards the floor. Bend at the waist and extend your arms out in front of you. Keep your head and neck relaxed.
8. Triangle Pose: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
9. Mountain Pose: Stand with your feet hip-width apart and your arms at your sides.
10. Chair Pose: Sit on the floor with your legs straight out in front of you. Place your hands on the floor behind you and press into your hands to lift your torso off the floor. Keep your abs pulled in and your hips pushed forward.
11. Half Camel Pose: From Chair Pose, reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
12. Warrior I: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
13. Half Moon Pose: Stand with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Extend your right arm towards the ceiling and your left arm towards the floor. Keep your abs pulled in and your hips pushed forward.
14. Downward Dog Split: From Downward Dog, lift your right leg up in to the air. Keep your spine straight and your head and neck relaxed.
15. Lizard Pose: Come to a lunge position with your right leg in front of you and your left leg behind you. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
16. Triangle Pose: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
17. Half Camel Pose: From Triangle Pose, reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
18. Warrior I: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
19. Chair Pose: Sit on the floor with your legs straight out in front of you. Place your hands on the floor behind you and press into your hands to lift your torso off the floor. Keep your abs pulled in and your hips pushed forward.
20. Half Moon Pose: Stand with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Extend your right arm towards the ceiling and your left arm towards the floor. Keep your abs pulled in and your hips pushed forward.
21. Downward Dog Split: From Downward Dog, lift your left leg up in to the air. Keep your spine straight and your head and neck relaxed.
22. Lizard Pose: Come to a lunge position with your left leg in front of you and your right leg behind you. Reach your left hand towards your left ankle and your right hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
23. Warrior III: Stand with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Extend your right arm towards the ceiling and your left arm towards the floor. Keep your abs pulled in and your hips pushed forward.
24. Triangle Pose: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
25. Half Camel Pose: From Triangle Pose, reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
26. Warrior I: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
27. Chair Pose: Sit on the floor with your legs straight out in front of you. Place your hands on the floor behind you and press into your hands to lift your torso off the floor. Keep your abs pulled in and your hips pushed forward.
28. Half Moon Pose: Stand with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Extend your right arm towards the ceiling and your left arm towards the floor. Keep your abs pulled in and your hips pushed forward.
29. Downward Dog Split: From Downward Dog, lift your right leg up in to the air. Keep your spine straight and your head and neck relaxed.
30. Lizard Pose: Come to a lunge position with your right leg in front of you and your left leg behind you. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
31. Warrior III: Stand with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Extend your right arm towards the ceiling and your left arm towards the floor. Keep your abs pulled in and your hips pushed forward.
32. Triangle Pose: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
33. Half Camel Pose: From Triangle Pose, reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
34. Warrior I: Stand with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards your right ankle and your left hand towards the ceiling. Keep your abs pulled in and your hips pushed forward.
35. Chair Pose: Sit on the floor with your legs straight out in front of you. Place your
45 Minute Intermediate Yoga Sequence
This sequence is designed for people who are comfortable with basic yoga poses and are looking to add a little more challenge to their practice. We will be working on building strength and flexibility in the body, and improving our balance and concentration.
Please Note: This sequence is not recommended for beginners. If you are new to yoga, please start with a beginner’s sequence.
Warrior I (Virabhadrasana I)
Start in a standing position, with your feet hip-width apart. Turn your left foot in so that the heel is pointing towards the midline of your body, and turn your right foot out 90 degrees. Bend your left knee so that your thigh is parallel to the floor, and reach your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.
Benefits: Warrior I is a great pose for building strength in the legs and glutes. It also opens the hips and chest, and increases flexibility in the shoulders.
Downward Dog (Adho Mukha Svanasana)
From Warrior I, place your hands on the floor and step your feet back so that you are in a tabletop position. Spread your fingers wide and press down into the floor with your hands. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape. Hold for 5-10 breaths.
Benefits: Downward Dog is a great pose for stretching the hamstrings, calves, and shoulders. It also strengthens the arms and legs, and increases flexibility in the spine.
Chair Pose (Utkatasana)
Start in a standing position, with your feet hip-width apart. Bend your knees and squat down, so that your thighs are parallel to the floor. Reach your arms straight out in front of you, and hold for 5-10 breaths.
Benefits: Chair Pose is a great pose for strengthening the thighs, glutes, and core. It also increases flexibility in the hips and ankles.
Camel Pose (Ustrasana)
Start in a kneeling position. Reach your hands towards the floor and press your palms into the floor. arch your back and reach your tailbone up towards the ceiling. Hold for 5-10 breaths.
Benefits: Camel Pose is a great pose for stretching the chest and hips. It also strengthens the back and abdominal muscles.
Bridge Pose (Setu Bandha Sarvangasana)
Start in a lying position, with your feet flat on the floor and your knees bent. Lift your hips up off the floor and press your heels into the floor. Reach your arms straight out in front of you, and hold for 5-10 breaths.
Benefits: Bridge Pose is a great pose for strengthening the glutes and hamstrings. It also increases flexibility in the back and neck.
Fish Pose (Matsyasana)
Start in a lying position, with your legs bent and your feet flat on the floor. Place your hands on the floor beside you, and press down into the floor with your hands. Lift your head and chest off the floor, and hold for 5-10 breaths.
Benefits: Fish Pose is a great pose for stretching the chest and hips. It also strengthens the back and abdominal muscles.
All Purpose Yoga Sequence
This all-purpose yoga sequence is a great way to start your day, or to use as a general practice. It is designed to energize and open the body, and to promote clarity and focus.
1. Begin in Mountain pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and lift your torso up, then exhale and fold forward again.
5. Inhale and step or jump back to a Plank position.
6. Exhale and lower to Chaturanga Dandasana.
7. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
8. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
9. Inhale and step or jump forward to a Plank position.
10. Exhale and lower to Chaturanga Dandasana.
11. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
12. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
13. Step or jump forward to a Standing Forward Bend.
14. Inhale and lift your torso up, then exhale and fold forward again.
15. Inhale and reach your arms up overhead.
16. Exhale and step or jump back to a Plank position.
17. Exhale and lower to Chaturanga Dandasana.
18. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
19. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
20. Step or jump forward to a Standing Forward Bend.
21. Inhale and lift your torso up, then exhale and fold forward again.
22. Inhale and reach your arms up overhead.
23. Exhale and step or jump back to a Plank position.
24. Exhale and lower to Chaturanga Dandasana.
25. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
26. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
27. Step or jump forward to a Standing Forward Bend.
28. Inhale and lift your torso up, then exhale and fold forward again.
29. Inhale and reach your arms up overhead.
30. Exhale and step or jump back to a Plank position.
31. Exhale and lower to Chaturanga Dandasana.
32. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
33. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
34. Step or jump forward to a Standing Forward Bend.
35. Inhale and lift your torso up, then exhale and fold forward again.
36. Inhale and reach your arms up overhead.
37. Exhale and step or jump back to a Plank position.
38. Exhale and lower to Chaturanga Dandasana.
39. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
40. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
41. Step or jump forward to a Standing Forward Bend.
42. Inhale and lift your torso up, then exhale and fold forward again.
43. Inhale and reach your arms up overhead.
44. Exhale and step or jump back to a Plank position.
45. Exhale and lower to Chaturanga Dandasana.
46. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
47. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
48. Step or jump forward to a Standing Forward Bend.
49. Inhale and lift your torso up, then exhale and fold forward again.
50. Inhale and reach your arms up overhead.
51. Exhale and step or jump back to a Plank position.
52. Exhale and lower to Chaturanga Dandasana.
53. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
54. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
55. Step or jump forward to a Standing Forward Bend.
56. Inhale and lift your torso up, then exhale and fold forward again.
57. Inhale and reach your arms up overhead.
58. Exhale and step or jump back to a Plank position.
59. Exhale and lower to Chaturanga Dandasana.
60. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
61. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
62. Step or jump forward to a Standing Forward Bend.
63. Inhale and lift your torso up, then exhale and fold forward again.
64. Inhale and reach your arms up overhead.
65. Exhale and step or jump back to a Plank position.
66. Exhale and lower to Chaturanga Dandasana.
67. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
68. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
69. Step or jump forward to a Standing Forward Bend.
70. Inhale and lift your torso up, then exhale and fold forward again.
71. Inhale and reach your arms up overhead.
72. Exhale and step or jump back to a Plank position.
73. Exhale and lower to Chaturanga Dandasana.
74. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
75. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
76. Step or jump forward to a Standing Forward Bend.
77. Inhale and lift your torso up, then exhale and fold forward again.
78. Inhale and reach your arms up overhead.
79. Exhale and step or jump back to a Plank position.
80. Exhale and lower to Chaturanga Dandasana.
81. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
82. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
83. Step or jump forward to a Standing Forward Bend.
84. Inhale and lift your torso up, then exhale and fold forward again.
85. Inhale and reach your arms up overhead.
86. Exhale and step or jump back to a Plank position.
87. Exhale and lower to Chaturanga Dandasana.
88. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
89. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
90. Step or jump forward to a Standing Forward Bend.
91. Inhale and lift your torso up, then exhale and fold forward again.
92. Inhale and reach your arms up overhead.
93. Exhale and step or jump back to a Plank position.
94. Exhale and lower to Chaturanga Dandasana.
95. Inhale and lift your torso up, then exhale and lower down to Cobra pose.
96. Inhale and lift your torso up, then exhale and lower down to Downward-facing Dog pose.
Elena Brower Yoga Sequence
:
The sequence that follows is designed to open the hips and heart while energizing the body. It is a great sequence to do on days when you need a little extra oomph, or when you are feeling a bit blocked.
1. Downward-Facing Dog
Start in Downward-Facing Dog. Sink your weight into your heels, and reach your hips up and back. Spread your fingers wide, and press your palms firmly into the ground. Hold for five breaths.
2. Camel Pose
From Downward-Facing Dog, step your right foot forward between your hands. Reach your hands to your heels, and press your hips forward. Hold for five breaths, then switch sides.
3. Chair Pose
From Camel Pose, come into Chair Pose. Sit your hips back and down, and reach your arms forward. Keep your chest open, and hold for five breaths.
4. Warrior I
From Chair Pose, come into Warrior I. Reach your right arm forward and your left arm back, and open your chest. Hold for five breaths, then switch sides.
5. Half Moon Pose
From Warrior I, come into Half Moon Pose. Reach your right arm up, and press your left hand into the ground. Keep your hips squared to the front of the mat, and hold for five breaths.
6. Triangle Pose
From Half Moon Pose, come into Triangle Pose. Reach your right arm forward and your left arm back, and keep your hips squared to the front of the mat. Hold for five breaths, then switch sides.
7. Extended Triangle Pose
From Triangle Pose, come into Extended Triangle Pose. Reach your right arm forward and your left arm back, and keep your hips squared to the front of the mat. Turn your head to look up at your top hand, and hold for five breaths.
8. Low Lunge
From Extended Triangle Pose, come into Low Lunge. Step your left foot forward between your hands, and sink your hips down. Reach your arms overhead, and hold for five breaths.
9. Garland Pose
From Low Lunge, come into Garland Pose. Reach your arms up, and clasp your hands together. Keep your spine long, and hold for five breaths.
10. Happy Baby Pose
From Garland Pose, come into Happy Baby Pose. Hold your ankles, and pull your knees toward your chest. Hold for five breaths.
11. Corpse Pose
Finish in Corpse Pose. Lie down on your back, and let your feet fall open to the sides. Close your eyes, and breathe deeply for five minutes.
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.
