Short Restorative Yoga Sequence
Most of us sit all day long, whether at a desk or in a car. This constant sitting puts a lot of stress on our neck, shoulders and lower back. A short restorative yoga sequence can help to stretch and release tension in these areas.
1. Start by sitting in a comfortable cross-legged position. Inhale and reach your arms up overhead, clasping your hands together. Exhale and gently lower your head and neck to the floor. Hold for a few breaths.
2. Inhale and reach your right arm up overhead. Exhale and lower your head and neck to the floor. Hold for a few breaths. Inhale and reach your left arm up overhead. Exhale and lower your head and neck to the floor. Hold for a few breaths.
3. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
4. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
5. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
6. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
7. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
8. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
9. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
10. Place your right hand on your left shoulder and your left hand on your right thigh. Inhale and lift your head and neck off the floor. Exhale and lower your head and neck back to the floor. Hold for a few breaths.
Daily Yoga Sequence Pdf
The following yoga sequence pdf is designed to give you a full body workout. It can be done every day, or three times a week at the very least. If you are a beginner, be sure to take it slow and easy, and always consult with your physician before starting any new exercise routine.
1. Sun Salutations (Surya Namaskar) – This is a series of 12 poses that warms up the body and gets the blood flowing. Start in Mountain pose (Tadasana) and inhale as you reach your arms up to the sky. Exhale as you fold forward into a Forward Bend ( Uttanasana). Inhale as you come back to standing, and then exhale as you fold into a Low Lunge (Anjaneyasana). Inhale as you come back to standing, and then exhale as you fold into a Plank Pose (Chaturanga Dandasana). Hold for a few breaths, and then inhale as you lower yourself down into a Child’s Pose (Balasana). Exhale as you come back to standing. Repeat the entire sequence 3-5 times.
2. Downward Facing Dog (Adho Mukha Svanasana) – This pose stretches the entire body, and is especially good for the hamstrings and calves. Start in Tabletop pose (also known as Child’s Pose, Balasana) and place your palms flat on the floor. tuck your toes under, and exhale as you lift your hips up and back into Downward Facing Dog. Hold for 5-10 breaths.
3. Camel (Ustrasana) – This pose opens the chest and strengthens the back. Start in Tabletop pose and place your hands on your hips. Exhale as you reach back and grab your ankles. Inhale as you lift your chest up and look forward. Hold for 5-10 breaths.
4. Cat/Cow (Marjaryasana/Bitilasana) – This pose warms up the spine and stretches the back. 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, and exhale as you round your back and tuck your chin. Hold for 5-10 breaths.
5. Warrior I (Virabhadrasana I) – This pose strengthens the legs and opens the hips. Start in Mountain pose and step your left foot back about 3 feet. Turn your left foot so that the heel is pointing to the sky and the toes are pointing to the floor. Inhale as you reach your arms up to the sky. Exhale as you bend your left knee and sink down into a lunge. Hold for 5-10 breaths, and then switch sides.
6. Warrior II (Virabhadrasana II) – This pose strengthens the legs and opens the hips. Start in Warrior I pose and then step your back foot in about 3 feet. Turn your back foot so that the heel is pointing to the floor and the toes are pointing to the sky. Inhale as you reach your arms up to the sky. Exhale as you bend your right knee and sink down into a lunge. Hold for 5-10 breaths, and then switch sides.
7. Triangle (Trikonasana) – This pose strengthens the legs, opens the hips and chest, and stretches the hamstrings. Start in Warrior II pose and then extend your right hand to the sky and your left hand to the floor. Turn your right foot so that the heel is pointing to the sky and the toes are pointing to the floor. Inhale as you reach your arms up to the sky. Exhale as you bend to the right, keeping your right hand in the sky and your left hand on the floor. Hold for 5-10 breaths, and then switch sides.
8. Extended Triangle (Utthita Trikonasana) – This pose strengthens the legs, opens the hips and chest, and stretches the hamstrings. Start in Triangle pose and then extend your right hand to the sky and your left hand to the floor. Turn your right foot so that the heel is pointing to the sky and the toes are pointing to the floor. Inhale as you reach your arms up to the sky. Exhale as you bend to the right, keeping your right hand in the sky and your left hand on the floor. Reach your right hand down to the floor, and hold for 5-10 breaths.
9. Half Camel (Ardha Ustrasana) – This pose stretches the chest and opens the hips. Start in Camel pose and then lower your torso down. Rest your hands on your shins, or on the floor if you can reach. Hold for 5-10 breaths.
10. Bridge (Setu Bandha Sarvangasana) – This pose strengthens the spine, chest, and hips. Start in Tabletop pose and place your feet flat on the floor. Inhale as you lift your hips up and back into Bridge pose. Hold for 5-10 breaths.
11. Seated Forward Bend (Pashchimottanasana) – This pose stretches the hamstrings, spine, and chest. Sit with your legs straight out in front of you and fold forward. Reach for your ankles or toes, and hold for 5-10 breaths.
12. Legs up the Wall (Viparita Karani) – This pose is calming and relaxing, and is great for stretching the hamstrings. Sit with your back against a wall and extend your legs up the wall. Hold for 5-10 minutes.
Printable Yoga Sequences
for Beginners
Printable Yoga Sequences for Beginners
If you are new to yoga, or if you are looking for new ideas for your practice, you may be wondering where to start. The following sequences are designed for beginners, and will help you to build strength, flexibility, and awareness in your yoga practice.
The first sequence is a basic Sun Salutation A sequence. This sequence will help to warm up your body and prepare you for your practice.
The second sequence is a basic Sun Salutation B sequence. This sequence will help to further warm up your body and prepare you for your practice.
The third sequence is a basic standing sequence. This sequence will help to build strength and flexibility in your standing poses.
The fourth sequence is a basic seated sequence. This sequence will help to build strength and flexibility in your seated poses.
The fifth sequence is a basic inversion sequence. This sequence will help to build strength and flexibility in your inversion poses.
The sixth sequence is a basic closing sequence. This sequence will help to cool down your body and prepare you for Savasana.
Sun Salutation A Sequence
1. Stand in Mountain Pose with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing, reaching your arms overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and step or jump back to Plank Pose.
7. Exhale and lower to Chaturanga Dandasana.
8. Inhale and rise to Upward Dog Pose.
9. Exhale and lower to Downward Dog Pose.
10. Inhale and step or jump forward to Mountain Pose.
Sun Salutation B Sequence
1. Stand in Mountain Pose with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing, reaching your arms overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and step or jump back to Plank Pose.
7. Exhale and lower to Chaturanga Dandasana.
8. Inhale and lower to Cobra Pose.
9. Exhale and lower to Downward Dog Pose.
10. Inhale and step or jump forward to Mountain Pose.
11. Exhale and fold forward, keeping your spine long.
12. Inhale and rise back to standing, reaching your arms overhead.
13. Exhale and fold forward, keeping your spine long.
14. Inhale and step or jump back to Plank Pose.
15. Exhale and lower to Chaturanga Dandasana.
16. Inhale and rise to Upward Dog Pose.
17. Exhale and lower to Downward Dog Pose.
18. Inhale and step or jump forward to Mountain Pose.
19. Exhale and fold forward, keeping your spine long.
20. Inhale and rise back to standing, reaching your arms overhead.
21. Exhale and fold forward, keeping your spine long.
22. Inhale and step or jump back to Plank Pose.
23. Exhale and lower to Chaturanga Dandasana.
24. Inhale and roll up to standing, reaching your arms overhead.
25. Exhale and clasp your hands together, bringing them to your heart.
Standing Sequence
1. Stand in Mountain Pose with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing, reaching your arms overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and step or jump back to Plank Pose.
7. Exhale and lower to Chaturanga Dandasana.
8. Inhale and roll up to standing, reaching your arms overhead.
9. Exhale and clasp your hands together, bringing them to your heart.
10. Inhale and reach your arms overhead, clasping your hands together.
11. Exhale and fold forward, keeping your spine long.
12. Inhale and rise back to standing, reaching your arms overhead.
13. Exhale and fold forward, keeping your spine long.
14. Inhale and step or jump back to Plank Pose.
15. Exhale and lower to Chaturanga Dandasana.
16. Inhale and rise to Upward Dog Pose.
17. Exhale and lower to Downward Dog Pose.
18. Inhale and step or jump forward to Mountain Pose.
19. Exhale and fold forward, keeping your spine long.
20. Inhale and rise back to standing, reaching your arms overhead.
21. Exhale and fold forward, keeping your spine long.
22. Inhale and step or jump back to Plank Pose.
23. Exhale and lower to Chaturanga Dandasana.
24. Inhale and roll up to standing, reaching your arms overhead.
25. Exhale and clasp your hands together, bringing them to your heart.
Seated Sequence
1. Sit in Dandasana with your legs straight out in front of you.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to sitting, reaching your arms overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and reach your arms overhead, clasping your hands together.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and reach your arms overhead, clasping your hands together.
9. Exhale and fold forward, keeping your spine long.
10. Inhale and reach your arms overhead, clasping your hands together.
11. Exhale and fold forward, keeping your spine long.
12. Inhale and reach your arms overhead, clasping your hands together.
13. Exhale and fold forward, keeping your spine long.
14. Inhale and reach your arms overhead, clasping your hands together.
15. Exhale and fold forward, keeping your spine long.
16. Inhale and reach your arms overhead, clasping your hands together.
17. Exhale and fold forward, keeping your spine long.
18. Inhale and reach your arms overhead, clasping your hands together.
19. Exhale and fold forward, keeping your spine long.
20. Inhale and reach your arms overhead, clasping your hands together.
21. Exhale and fold forward, keeping your spine long.
22. Inhale and reach your arms overhead, clasping your hands together.
23. Exhale and fold forward, keeping your spine long.
24. Inhale and reach your arms overhead, clasping your hands together.
25. Exhale and fold forward, keeping your spine long.
Inversion Sequence
1. Sit in Dandasana with your legs straight out in front of you.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to sitting, reaching your arms overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and reach your arms overhead, clasping your hands together.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and reach your arms overhead, clasping your hands together.
9. Exhale and fold forward, keeping your spine long.
10. Inhale and reach your arms overhead, clasping your hands together.
11. Exhale and fold forward, keeping your spine long.
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Sun Salutation Yoga Sequence
The sun salutation yoga sequence is a great way to start your day or to warm up before a more vigorous yoga practice. The sequence is a series of poses that flow one into the next, and it is named for the way in which you salute the sun. The sun salutation sequence is a great way to increase your energy and to get your day started off on the right foot.
The sun salutation sequence is also a great way to warm up your body for a more vigorous yoga practice. The poses in the sequence help to increase your flexibility and your strength, and they also help to improve your circulation. The sun salutation sequence is a great way to start your day, but it is also a great way to end your day as well.
The sun salutation sequence is a great way to increase your energy and to get your day started off on the right foot. The poses in the sequence help to increase your flexibility and your strength, and they also help to improve your circulation. The sun salutation sequence is a great way to start your day, but it is also a great way to end your day as well.
Yoga Class Sequence Builder
When it comes to creating a yoga class sequence, there are many things to consider. The order of poses, the length of the class, the level of difficulty, and the focus of the class are all important factors to take into account.
In my experience, there are three main ways to approach constructing a yoga class sequence. The first is to create a class that is based around a specific theme. For example, you might choose to focus on backbends, hip openers, or arm balances. The second approach is to build a sequence that flows from one pose to the next. This type of sequence is often called a “vinyasa” or “flow” sequence. The third approach is to select a series of poses that target a specific area of the body. For example, you might choose a sequence of poses to open the hips, stretch the hamstrings, or strengthen the core.
No matter which approach you choose, there are a few basic principles that you should keep in mind. First, it is important to make sure that the poses in your sequence are all accessible to your students. You don’t want to include any poses that are too challenging or complex. Second, it is important to make sure that the sequence flows smoothly from one pose to the next. This will help to keep your students’ energy levels high and prevent them from getting bored. Finally, it is important to make sure that the sequence has a clear focus or goal. This could be anything from improving flexibility to building strength to calming the mind.
With that in mind, here is a basic yoga class sequence that you can use as a template. This sequence is designed for beginners and is based around the theme of opening the hips.
1. Warm-Up: Sun Salutations
2. Hip Openers: Pigeon Pose, Half Pigeon Pose, Frog Pose
3. Forward Bends: Camel Pose, Child’s Pose, Seated Forward Bend
4. Twists: Half Lord of the Fishes Pose, Twisted Triangle Pose
5. Backbends: Camel Pose, Bow Pose, Cobra Pose
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.
