Sequencing A Yoga Class Around Balance
A yoga class typically begins with Sun Salutations to warm up the body. However, in order to sequence a yoga class around balance, it is important to begin with balance poses. This allows students to focus on the balance aspect of the practice from the beginning and to build on that throughout the class.
Some balance poses to consider include Half Camel, Half Moon, Tree, and Warrior III. After a few balance poses, you can move on to more vigorous poses such as Downward Dog and Crow. Finally, end the class with a few more balance poses to cool down the body.
Sequencing a yoga class around balance can be a great way to focus on this important aspect of the practice. It can also help students to build strength and stability in the body.
Mellow Yoga Sequence
for Beginners
If you are new to yoga, or if you are just looking for a mellower yoga sequence, this sequence is for you! This sequence is slower paced, and includes some gentle poses.
1. Start in Mountain Pose.
2. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
3. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
4. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
5. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
6. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
7. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
8. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
9. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
10. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
11. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
12. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
13. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
14. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
15. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
16. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
17. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
18. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
19. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
20. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
21. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
22. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
23. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
24. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
25. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
26. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
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30. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
31. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
32. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
33. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
34. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
35. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
36. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
37. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
38. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
39. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
40. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
41. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
42. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
43. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
44. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
45. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
46. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
47. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
48. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
49. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
50. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
51. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
52. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
53. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
54. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
55. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
56. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
57. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
58. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
59. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
60. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
61. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
62. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
63. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
64. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
65. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
66. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
67. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
68. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
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70. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
71. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
72. Inhale as you reach your arms overhead, and exhale as you reach your hands to your heart.
Pintrest Restore Yoga Sequence
This Restore Yoga Sequence is designed to help you feel more connected, centered and grounded. The poses are gentle and calming, and are perfect for a slow, easy yoga practice. If you are new to yoga, or if you are just looking for a relaxing sequence to help you wind down, this sequence is for you!
The first pose in this sequence is Child’s Pose. Child’s Pose is a resting pose that helps to calm the mind and stretch the back. Come to a kneeling position, then sit your hips back onto your heels and fold your torso forward, resting your forehead on the floor. Stay here for 5-10 deep breaths.
Next, move on to Cat/Cow Pose. Cat/Cow is a gentle backbend that helps to warm up the spine and release tension in the neck and shoulders. Come to all fours, then inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this motion for 5-10 breaths.
Next, move on to Downward-Facing Dog. Downward-Facing Dog is a classic yoga pose that helps to stretch the hamstrings, calves and back. Come to all fours, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the ground. Hold this pose for 5-10 breaths.
Next, move on to Warrior I. Warrior I is a powerful pose that helps to build strength and stamina. Come to a standing position, then step your left foot forward and bend your left knee, extending your arms out to the sides. Hold this pose for 5-10 breaths, then repeat on the other side.
Next, move on to Triangle Pose. Triangle Pose is a deep hip opener that helps to improve flexibility and balance. Come to a standing position, then step your left foot forward and extend your right arm straight out to the side. Bend your left knee and reach down to touch your left ankle with your right hand. Hold this pose for 5-10 breaths, then repeat on the other side.
Next, move on to Half Camel Pose. Half Camel Pose is a deep backbend that helps to open the chest and improve flexibility in the spine. Come to a kneeling position, then reach your arms up overhead and arch your back, reaching for your heels. Hold this pose for 5-10 breaths.
Next, move on to Seated Forward Bend. Seated Forward Bend is a deep hamstring stretch that helps to improve flexibility and relieve tension. Sit on the ground with your legs straight out in front of you, then fold your torso forward, reaching for your toes. Hold this pose for 5-10 breaths.
Next, move on to Corpse Pose. Corpse Pose is a resting pose that helps to calm the mind and release tension in the body. Lie down on your back, then let your arms and legs fall out to the sides. Close your eyes and focus on your breath, staying here for 5-10 minutes.
When you are finished with the sequence, slowly come to standing and rest in Child’s Pose for a few breaths. Namaste!
Slowflow Yoga Sequence
for Beginners
When you are new to yoga, it can be hard to know where to start. A slow flow yoga sequence for beginners can help you to become more comfortable with the poses and to learn the sequence of poses that will be the foundation of your yoga practice.
The following sequence is a basic sequence that will help you to build strength and flexibility. It is important to always listen to your body and to never push yourself too hard. If a pose is too difficult, modify it or skip it and come back to it later.
The following sequence should be done on an empty stomach, so it is best to practice it in the morning or early evening. If you are new to yoga, it is best to practice with a teacher to ensure that you are doing the poses correctly.
Mountain Pose
Start in Mountain Pose. Stand with your feet together, and press down into your feet to feel grounded. Relax your shoulders and let your arms hang down by your sides. Take a few deep breaths and feel your body relax into the pose.
Warrior I Pose
From Mountain Pose, step your left foot back about 3-4 feet and turn your left heel in so that your left toes are pointing to the right. Bend your left knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms out to the sides and turn your palms up. Look up at your thumbs. Hold for 5-10 breaths and then switch sides.
Warrior II Pose
From Warrior I Pose, reach your arms out to the sides and turn your palms down. Bend your right knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms out to the sides and turn your palms up. Look up at your thumbs. Hold for 5-10 breaths and then switch sides.
Tree Pose
From Warrior II Pose, reach your arms out to the sides and turn your palms down. Bend your right knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms out to the sides and turn your palms up. Look up at your thumbs. Hold for 5-10 breaths and then switch sides.
Extended Triangle Pose
From Warrior II Pose, reach your arms out to the sides and turn your palms down. Bend your right knee so that your thigh is parallel to the ground and your shin is perpendicular to the ground. Reach your arms out to the sides and turn your palms up. Look up at your thumbs. Hold for 5-10 breaths and then switch sides.
Downward-Facing Dog Pose
From Triangle Pose, reach your right arm up to the sky and your left arm back behind you. Shift your weight forward so that you are resting on your hands and feet. Try to keep your hips parallel to the ground. Hold for 5-10 breaths and then switch sides.
Camel Pose
From Downward-Facing Dog Pose, walk your hands forward so that you are standing on your knees. Reach your hands up to the sky and press your hips forward. Hold for 5-10 breaths.
Child’s Pose
From Camel Pose, walk your hands back to your feet and sit back on your heels. Rest your forehead on the ground and stretch your arms out in front of you. Hold for 5-10 breaths.
Forward Bend
From Child’s Pose, press into your hands and feet and lift your torso up. Reach for your toes and hold for 5-10 breaths.
Sit Up
From Forward Bend, press into your hands and feet and lift your torso up. Reach for your toes and hold for 5-10 breaths.
Bridge Pose
From Sit Up, lie down on your back and place your feet flat on the ground. Press into your feet and lift your torso and hips off the ground. Hold for 5-10 breaths.
Shoulderstand
From Bridge Pose, press into your feet and lift your torso and hips off the ground. Reach for your toes and hold for 5-10 breaths.
Fish Pose
From Shoulderstand, lower your hips and torso back to the ground. Rest your forehead on the ground and stretch your arms out in front of you. Hold for 5-10 breaths.
Savasana
From Fish Pose, lie down on your back and let your arms and legs fall to the sides. Close your eyes and relax. Hold for 5-10 minutes.
Short Bedtime Yoga Sequence
If you’re looking for a way to wind down before bed, consider doing some yoga. A short bedtime yoga sequence can help you relax and get ready for sleep.
The following sequence is designed to be done in bed, and should last about 10 minutes.
1. Start by lying on your back and bringing your knees into your chest.
2. Hold your knees for a few seconds, and then release them.
3. Bring your right knee in to your chest, and then extend your left leg out on the bed.
4. Hold for a few seconds, and then switch legs.
5. Bring your left knee in to your chest, and then extend your right leg out on the bed.
6. Hold for a few seconds, and then switch legs.
7. Bring your feet together, and then extend your legs out on the bed.
8. Hold for a few seconds, and then bring your knees back into your chest.
9. Hold for a few seconds, and then release your knees.
10. Stretch your arms out to the sides, and then relax.
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.
