Spring Forward Yoga Sequence
As the days grow longer and the weather warms up, it’s the perfect time to add a few new yoga poses to your practice. This spring forward yoga sequence will help you get ready for the warmer months ahead.
The sequence begins with a few gentle stretching poses to warm up your body. Next, we’ll do a few sun salutations to get your heart rate up and your body moving. Then we’ll move on to some more challenging poses, including a backbend and a few arm balances. Finally, we’ll end with a few relaxing poses to help you wind down and prepare for bed.
So if you’re looking to add a few new poses to your practice, or if you’re just looking for a little inspiration, give this spring forward yoga sequence a try.
Yoga Flow Class Sequence
The following yoga flow class sequence is designed to open the hips and heart while building strength and flexibility. The class begins with a few simple warm-up poses to get the body moving, followed by a hip-opening sequence. Next is a series of standing poses that work the entire body, followed by a heart-opening sequence. The class ends with a few relaxing poses.
Warm-Up Poses:
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog (Adho Mukha Svanasana)
3. Child’s Pose (Balasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Camel Pose (Ustrasana)
Hip-Opening Sequence:
1. Triangle Pose (Trikonasana)
2. Half Moon Pose (Ardha Chandrasana)
3. Goddess Pose (Utkata Konasana)
4. Chair Pose (Utkatasana)
5. Warrior I Pose (Virabhadrasana I)
6. Warrior II Pose (Virabhadrasana II)
7. Extended Triangle Pose (Utthita Trikonasana)
Standing Poses:
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog (Adho Mukha Svanasana)
3. Plank Pose (Phalakasana)
4. Cobra Pose (Bhujangasana)
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
6. Side Plank (Vasisthasana)
7. Low Lunge (Anjaneyasana)
8. Triangle Pose (Trikonasana)
9. Half Moon Pose (Ardha Chandrasana)
10. Warrior III (Virabhadrasana III)
11. Extended Triangle Pose (Utthita Trikonasana)
12. Chair Pose (Utkatasana)
13. Goddess Pose (Utkata Konasana)
14. Warrior I Pose (Virabhadrasana I)
15. Warrior II Pose (Virabhadrasana II)
Heart-Opening Sequence:
1. Camel Pose (Ustrasana)
2. Child’s Pose (Balasana)
3. Bridge Pose (Setu Bandha Sarvangasana)
4. Wheel Pose (Urdhva Dhanurasana)
5. Low Lunge (Anjaneyasana)
6. Triangle Pose (Trikonasana)
7. Half Moon Pose (Ardha Chandrasana)
8. Extended Triangle Pose (Utthita Trikonasana)
9. Seated Forward Bend (Paschimottanasana)
10. Corpse Pose (Savasana)
Bikram Yoga 26 Poses In Sequence
Bikram yoga is a form of hot yoga that is practiced in a room heated to approximately 105 degrees Fahrenheit. The 26 poses that are practiced in sequence are designed to work every muscle, joint, organ, and gland in the body.
The heat helps to loosen the muscles and joints, making them more flexible. The poses also help to improve circulation, digestion, and breathing. Bikram yoga is a great way to improve your overall health and well-being.
Vata Balancing Yoga Sequence
The vata dosha is the principle of change, motion and creativity in the body. When vata is in balance, we experience creativity, enthusiasm and good health. When vata is out of balance, we may experience anxiety, insomnia, and constipation.
The following yoga sequence is designed to help balance vata.
1. Sun Salutations
Sun salutations are a great way to warm up the body and increase circulation. They also help to balance vata.
2. Downward-Facing Dog
Downward-facing dog is a great pose for balancing vata. It helps to stretch the spine and increase circulation.
3. Pigeon Pose
Pigeon pose is a great pose for balancing vata. It helps to stretch the hips and groin.
4. Child’s Pose
Child’s pose is a great pose for calming the mind and balancing vata. It also helps to stretch the spine.
5. Cat-Cow Pose
Cat-cow pose is a great pose for balancing vata. It helps to stretch the spine and increase circulation.
Half Moon Yoga Sequence
This sequence is designed to open up the hips and heart. It can be done in any order, but we recommend doing the hip opener first.
Hip Opener:
Start in downward facing dog. Step your right foot between your hands, and turn your left foot out to the side. Square your hips to the front of the mat. Gently press your hips down as you lengthen your spine. Hold for 5-10 breaths, then switch sides.
Heart Opener:
From downward facing dog, curl your toes under and lift your hips up in the air. Bring your chest to your thighs and reach your arms forward. Hold for 5-10 breaths.
Warrior I:
From downward facing dog, step your right foot forward between your hands. Turn your left foot out to the side. Bend your right knee and sink your hips down as you reach your arms up to the sky. Hold for 5-10 breaths, then switch sides.
Warrior II:
From warrior I, straighten your right leg and reach your arms out to the side. Square your hips to the front of the mat. Hold for 5-10 breaths, then switch sides.
Camel:
From warrior II, reach your hands back to grab your heels. Keep your knees slightly bent and press your hips forward. Hold for 5-10 breaths.
Fish:
Lie down on your back and press your hips and glutes up in the air. Reach your arms forward and hold for 5-10 breaths.
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.
