Sivananda Yoga Sequence
There are many different yoga sequences that one can follow. However, the Sivananda sequence is one of the most popular and well-rounded sequences out there.
The Sivananda sequence is a twelve-pose sequence that is designed to work all of the major muscle groups in the body. It is a great sequence for beginners, as it is simple and easy to follow.
The poses in the sequence are:
1. Mountain pose
2. Downward-facing dog
3. Half Camel
4. Chair pose
5. Triangle pose
6. Extended Triangle pose
7. Half Moon pose
8. Standing Forward Bend
9. Plank pose
10. Cobra pose
11. Child’s pose
12. Upward-facing Dog pose
The Sivananda sequence can be practiced in any order. However, it is recommended that you practice the poses in the sequence listed above, in order, to get the most out of the sequence.
The Sivananda sequence is a great way to improve your overall health and well-being. It is a great way to increase your flexibility, strength, and balance. It can also help to improve your digestion and circulation.
If you are looking for a simple, yet effective yoga sequence, the Sivananda sequence is a great option.
Pinterest Yoga Sequence
for Beginners
If you are looking for a yoga sequence to help you get started, look no further! This beginner yoga sequence is designed to help you build strength, increase flexibility and relax your mind.
1. Start in Mountain Pose.
Mountain Pose is a great pose to start in because it helps you to ground yourself and connect with your breath. Stand with your feet hip-width apart and your toes pointing straight ahead. Engage your abdominal muscles to pull your bellybutton in towards your spine. Relax your shoulders and allow your arms to hang by your sides.
2. Inhale and reach your arms up over your head.
As you inhale, reach your arms up towards the sky. Keep your shoulder blades pulled down and together and your core engaged.
3. Exhale and fold forward.
As you exhale, fold forward at the waist. Keep your spine long and your core engaged. If you can’t touch your toes, fold as far as you can and hold on to your ankles or shins.
4. Inhale and rise back up to Mountain Pose.
As you inhale, rise back up to Mountain Pose.
5. Exhale and step your left foot back into a Lunge.
As you exhale, step your left foot back into a Lunge. Keep your front knee bent and your back knee off the ground.
6. Inhale and reach your arms up overhead.
As you inhale, reach your arms up towards the sky. Keep your shoulder blades pulled down and together and your core engaged.
7. Exhale and fold forward.
As you exhale, fold forward at the waist. Keep your spine long and your core engaged. If you can’t touch your toes, fold as far as you can and hold on to your ankles or shins.
8. Inhale and rise back up to Mountain Pose.
As you inhale, rise back up to Mountain Pose.
9. Repeat on the other side.
Repeat steps 5-8 on the other side.
10. Finish in Child’s Pose.
Child’s Pose is a great way to end your yoga sequence. It helps to stretch out your back and hips, and it relaxes your mind. Come into Child’s Pose by kneeling on the ground and then sitting your bottom back towards your heels. Place your forehead on the ground and relax your arms by your sides. Take a few deep breaths and allow yourself to relax.
Yin Yoga Class Sequence
This yoga class sequence is designed to open the hips and release tension in the lower back. The sequence begins with gentle stretching and warming of the body, followed by a series of hip-opening poses. The class ends with a few minutes of relaxation.
Warm-Up:
Start by standing at the front of your mat and take a few deep breaths. Then, step your left foot back and come into a low lunge. Hold for a few breaths, then switch legs and repeat.
Next, come into a standing forward fold. Hold for a few breaths, then step your right foot back and come into a low lunge. Hold for a few breaths, then switch legs and repeat.
Finally, come into a Downward Dog. Hold for a few breaths, then move into a Child’s Pose. Hold for a few breaths.
Hip-Opening Poses:
From Child’s Pose, come into a tabletop position. Bring your left foot forward and place it in between your hands. Keep your right leg straight and press your left hip forward. Hold for a few breaths, then switch legs and repeat.
Next, come into a Runner’s Lunge. Place your left foot in front of you and your right foot behind you. Lunge forward with your left leg and keep your back straight. Hold for a few breaths, then switch legs and repeat.
Finally, come into a Half Camel Pose. Sit on your heels and place your hands on your lower back. arch your back and hold for a few breaths.
Relaxation:
Finish the class by lying down on your back and taking a few deep breaths.
Easy Yoga Pose Sequence
for Relaxation
There are a variety of yoga poses that can be used to achieve relaxation. A simple sequence to follow is:
1. Child’s pose
2. Cat-cow pose
3. Downward-facing dog
4. Seated forward fold
5. Legs up the wall
1. Child’s Pose: Child’s pose is a simple, calming pose that can be used to relax the body and mind. To perform child’s pose, kneel on the floor and then sit your bottom back on your heels. Bring your hands to your lap and extend your arms forward. Rest your forehead on the floor and breathe deeply for a few breaths.
2. Cat-Cow Pose: Cat-cow pose is a gentle backbend that can help to release tension in the spine and neck. To perform cat-cow pose, 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 spine and tuck your chin. Continue to move with your breath, arching and rounding your back for a few breaths.
3. Downward-Facing Dog: Downward-facing dog is a classic yoga pose that is beneficial for stretching the hamstrings, spine, and shoulders. To perform downward-facing dog, start in plank pose. Shift your weight forward and then lift your hips up and back, extending your legs and pressing your heels into the floor. Keep your spine straight and your head hanging down. Hold the pose for a few breaths.
4. Seated Forward Fold: Seated forward fold is a gentle stretch that can help to release tension in the hips and lower back. To perform seated forward fold, sit on the floor with your legs straight out in front of you. Bend forward from the waist, and extend your arms out in front of you. Keep your spine straight and your head hanging down. Hold the pose for a few breaths.
5. Legs Up the Wall: Legs up the wall is a relaxing pose that can be used to soothe the nervous system and relieve stress. To perform legs up the wall, sit on the floor with your back against a wall. Extend your legs up the wall and rest your arms at your sides. Close your eyes and breathe deeply for a few minutes.
Printable Hatha Yoga Sequence
for Beginners
Looking to get started with yoga? This printable hatha yoga sequence for beginners is a great place to start!
This sequence includes a variety of basic yoga poses that will help you build strength, flexibility and balance.
Before you begin, be sure to warm up with a few minutes of light cardio exercise.
Then, follow the sequence below, practicing each pose for 5-10 breaths.
1. Mountain Pose (Tadasana)
Start in mountain pose, standing tall with your feet hip-width apart and your arms by your sides.
Engage your core and glutes, and press your heels firmly into the ground.
Hold for 5-10 breaths.
2. Downward Dog (Adho Mukha Svanasana)
From mountain pose, step or jump your feet back to come into downward dog.
Spread your fingers wide and press your hips and heels toward the ground.
Hold for 5-10 breaths.
3. Chair Pose (Utkatasana)
From downward dog, step your feet forward to come into chair pose.
Sit back and down into your hips, keeping your spine tall and your core engaged.
Hold for 5-10 breaths.
4. Warrior I (Virabhadrasana I)
From chair pose, step your left foot forward and come into warrior I.
Turn your left foot so that it’s angled toward the front of the mat, and bend your right knee to come into a deep lunge.
Reach your arms overhead, and hold for 5-10 breaths.
5. Reverse Warrior (Viparita Virabhadrasana)
From warrior I, pivot your left foot so that your left toes are pointing toward the front of the mat.
Rotate your torso to the right, and reach your right arm toward the ceiling.
Hold for 5-10 breaths.
6. Triangle Pose (Trikonasana)
From reverse warrior, extend your left arm and reach your right hand down to the ground.
Bend your left knee and rotate your torso to the left to come into triangle pose.
Hold for 5-10 breaths.
7. Half Camel Pose (Ardha Ustrasana)
From triangle pose, reach your right hand back to grab your right ankle.
Keep your hips facing forward, and lean back slightly to open your chest.
Hold for 5-10 breaths.
8. Child’s Pose (Balasana)
From half camel pose, release your ankle and come into child’s pose.
Stretch your torso out over your thighs and relax your head onto the ground.
Hold for 5-10 breaths.
9. Corpse Pose (Savasana)
Finish your sequence in corpse pose, lying flat on your back with your legs and arms relaxed.
Close your eyes and breathe deeply for 5-10 minutes.
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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.
