Sivananda Yoga Sequence For Beginners
Sivananda yoga is a classical form of Hatha yoga that was developed by Swami Sivananda of Rishikesh, India. This sequence is a basic, beginner-level sequence that covers the most essential yoga poses.
1. Sun Salutation (Surya Namaskar)
The sun salutation is a series of 12 poses that is used to warm up the body for a yoga practice. It is a great way to get the heart rate up and to energize the body.
2. Downward-Facing Dog (Adho Mukha Svanasana)
The downward-facing dog is a basic yoga pose that is used to open up the shoulders, hips, and chest. It is also a great way to stretch the hamstrings.
3. Upward-Facing Dog (Urdhva Mukha Svanasana)
The upward-facing dog is a basic yoga pose that is used to open up the chest and shoulders. It is also a great way to stretch the hamstrings.
4. Child’s Pose (Balasana)
The child’s pose is a basic yoga pose that is used to stretch the hips, thighs, and ankles. It is also a great way to relax the body and mind.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
The cat-cow pose is a basic yoga pose that is used to warm up the spine. It is also a great way to release tension in the back and neck.
6. Downward-Facing Dog (Adho Mukha Svanasana)
The downward-facing dog is a basic yoga pose that is used to open up the shoulders, hips, and chest. It is also a great way to stretch the hamstrings.
7. Cobra Pose (Bhujangasana)
The cobra pose is a basic yoga pose that is used to open up the chest and shoulders. It is also a great way to stretch the hamstrings.
8. Camel Pose (Ustrasana)
The camel pose is a basic yoga pose that is used to open up the chest and shoulders. It is also a great way to stretch the hamstrings.
9. Warrior I Pose (Virabhadrasana I)
The warrior I pose is a basic yoga pose that is used to open up the hips and chest. It is also a great way to strengthen the legs.
10. Warrior II Pose (Virabhadrasana II)
The warrior II pose is a basic yoga pose that is used to open up the hips and chest. It is also a great way to strengthen the legs.
11. Triangle Pose (Trikonasana)
The triangle pose is a basic yoga pose that is used to open up the hips and chest. It is also a great way to strengthen the legs.
12. Seated Forward Bend (Pashchimottanasana)
The seated forward bend is a basic yoga pose that is used to stretch the hamstrings, hips, and lower back.
Restore Yoga Sequence
There are many reasons why people might seek out a yoga sequence to restore their body and mind. Perhaps they are feeling exhausted and drained, maybe they are suffering from anxiety or depression, or maybe they are just generally feeling out of balance. In any case, a yoga sequence designed to restore balance can be a great way to help get your life back on track.
The yoga sequence below is designed to help you restore balance in your body and mind. It is a gentle sequence that can be done by people of all levels of experience, and it can be adapted to fit your own individual needs.
The sequence begins with a few basic poses to help you warm up and get centered. Then, it moves on to a series of poses that are designed to help restore balance in your body and mind. Finally, it ends with a few relaxing poses to help you wind down and restore your energy.
So, if you are feeling out of balance, give this yoga sequence a try. I hope that it helps you find the balance and peace that you are searching for.
3Rd Eye Chakra Yoga Sequence
The Third Eye Chakra is located in the center of the forehead and is responsible for intuition and insight. When this chakra is balanced, we are able to see the truth in situations and understand the deeper meaning behind events. A balanced third eye chakra allows us to trust our intuition and act on our insights.
The following yoga sequence is designed to help you balance your third eye chakra. The poses help to open and energize the chakra, while the meditations and visualizations help to focus the energy and promote intuition and insight.
1. Seated Forward Bend (Paschimottanasana)
This pose stretches the muscles of the back and hips, which can help to open the third eye chakra. Sit on the floor with your legs straight out in front of you. Bend forward from the hips, reaching for your toes. If you can’t reach your toes, grab onto your ankles or shins. Hold for 5-10 breaths, then release.
2. Camel (Ustrasana)
This pose stretches the front of the body, which can help to open the third eye chakra. Come to kneeling on the floor with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. Press your hips forward and arch your back, reaching for the sky. Hold for 5-10 breaths, then release.
3. Child’s Pose (Balasana)
This pose is a resting pose that can help to calm the mind and open the third eye chakra. Come to kneeling on the floor, then sit back on your heels and extend your arms forward. Rest your forehead on the floor and close your eyes. Hold for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana)
This pose helps to open the entire body, which can help to open the third eye chakra. Come to Downward-Facing Dog by starting in Child’s Pose. Extend your arms and legs into the air, then press your hips and heels toward the floor. Hold for 5-10 breaths.
5. Half Camel (Ardha Ustrasana)
This pose is a less intense version of Camel Pose, which can help to open the third eye chakra. Come to kneeling on the floor with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. Press your hips forward and arch your back, reaching for the sky. Hold for 5-10 breaths, then release.
6. Half Frog (Ardha Bhekasana)
This pose opens the hips and groin, which can help to open the third eye chakra. Come to sitting on the floor with your legs in front of you. Bend your left knee and place your foot by your right hip. Reach your left hand to your left ankle and your right hand to your right ankle. Gently press your elbows into your thighs and tilt your chin toward your chest. Hold for 5-10 breaths, then switch sides.
7. Eye of the Needle (Sucirandhrasana)
This pose stretches the muscles around the hips and groin, which can help to open the third eye chakra. Come to lying on your back on the floor. Bring your left knee into your chest and hug it close to your chest. Place your left ankle just above your right knee. Reach your right arm toward the ceiling. Hold for 5-10 breaths, then switch sides.
8. Triangle (Trikonasana)
This pose stretches the sides of the body, which can help to open the third eye chakra. Stand with your feet hip-width apart. Turn your left toes out and your right toes in. Extend your arms out to the sides, parallel to the floor. Rotate your torso to the left, and reach your left hand to your ankle or shin. Hold for 5-10 breaths, then switch sides.
9. Legs-Up-the-Wall (Viparita Karani)
This pose is a resting pose that can help to open the third eye chakra. Sit next to a wall and lie down on your back. Place your legs up the wall and relax your arms by your sides. Close your eyes and hold for 5-10 minutes.
10. Meditation
This pose helps to focus the energy of the third eye chakra and promote intuition and insight. Sit in a comfortable position with your eyes closed. Focus your attention on the center of your forehead, and breathe deeply. Hold for 5-10 minutes.
All Levels Yoga Sequence
This yoga sequence is designed for all levels. You can flow through it as a beginner or take your time and hold each pose for a longer period of time if you are more advanced.
1. Mountain Pose
Mountain Pose is the foundation for all other poses. It is a simple pose that can be done anywhere and is great for beginners.
Start in Mountain Pose with your feet hip-width apart and your arms at your sides.
Engage your quads and lift your kneecaps.
Tuck your tailbone under and press your hips forward.
Lift your chest and pull your shoulder blades down your back.
Hold for 5-10 breaths.
2. Downward Dog
Downward Dog is a great pose for stretching your hamstrings and calves.
Start in Mountain Pose with your feet hip-width apart and your arms at your sides.
Engage your quads and lift your kneecaps.
Tuck your tailbone under and press your hips forward.
Lift your chest and pull your shoulder blades down your back.
Inhale and lift your heels off the ground, then exhale and press your heels back down.
Hold for 5-10 breaths.
3. Child’s Pose
Child’s Pose is a great pose for stretching your hips, thighs, and ankles.
Start in Downward Dog with your feet hip-width apart and your arms at your sides.
Inhale and lower your knees to the ground.
Exhale and extend your arms forward.
Rest your forehead on the ground.
Hold for 5-10 breaths.
4. Upward Dog
Upward Dog is a great pose for stretching your chest and hamstrings.
Start in Child’s Pose with your arms extended forward.
Inhale and lift your torso and legs off the ground.
Extend your arms and press your hips up.
Keep your head and neck relaxed.
Hold for 5-10 breaths.
5. Triangle Pose
Triangle Pose is a great pose for stretching your hamstrings, hips, and chest.
Start in Downward Dog with your feet hip-width apart and your arms at your sides.
Inhale and step your right foot forward.
Rotate your torso to the right and extend your right arm straight up.
Bend your right knee and place your right hand on your right ankle.
Hold for 5-10 breaths.
Repeat on the other side.
6. Chair Pose
Chair Pose is a great pose for strengthening your thighs and glutes.
Start in Mountain Pose with your feet hip-width apart and your arms at your sides.
Bend your knees and squat down.
Keep your back straight and your chest lifted.
Hold for 5-10 breaths.
7. Warrior I
Warrior I is a great pose for stretching your hips, thighs, and chest.
Start in Downward Dog with your feet hip-width apart and your arms at your sides.
Inhale and step your right foot forward.
Rotate your torso to the right and extend your right arm straight up.
Bend your right knee and lunge forward.
Extend your left arm straight back.
Hold for 5-10 breaths.
Repeat on the other side.
8. Warrior II
Warrior II is a great pose for stretching your hips, thighs, and chest.
Start in Downward Dog with your feet hip-width apart and your arms at your sides.
Inhale and step your right foot forward.
Rotate your torso to the right and extend your right arm straight up.
Bend your right knee and lunge forward.
Extend your left arm straight back.
Turn your head to look over your right shoulder.
Hold for 5-10 breaths.
9. Extended Triangle Pose
Extended Triangle Pose is a great pose for stretching your hips, thighs, and chest.
Start in Triangle Pose with your right foot forward.
Rotate your torso to the right and extend your right arm straight up.
Bend your right knee and place your right hand on your right ankle.
Reach your left arm straight out to the side.
Hold for 5-10 breaths.
Repeat on the other side.
10. Corpse Pose
Corpse Pose is a great pose for stretching your hips, thighs, and chest.
Start in Downward Dog with your feet hip-width apart and your arms at your sides.
Inhale and lower your knees to the ground.
Exhale and extend your arms forward.
Rest your forehead on the ground.
Close your eyes and relax your entire body.
Hold for 5-10 minutes.
Closing Yoga Sequence
for the Day
We have come to the end of our yoga sequence for the day. This sequence was designed to help you wind down and relax after a long day. We started with some gentle warm-ups, then moved on to some more vigorous poses. We finished with a relaxing yoga sequence that should help you drift off to sleep.
We hope you enjoyed this sequence. If you have any questions, or suggestions for future sequences, please let us know. Namaste!
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.
