Standing Hatha Yoga Sequence
The standing hatha yoga sequence is a great way to start your practice. It warms up the body and prepares you for the more challenging poses.
The sequence begins with Mountain pose. Stand with your feet together, arms at your sides. Tuck your tailbone and draw your shoulders down your back. Lift your chin and gaze straight ahead.
Next, move into Forward fold. Bend at the waist, and let your head and hands hang down. Try to keep your back as straight as possible.
Then move into Downward dog. Push your hips up and back, and let your head and tailbone drop down. Spread your fingers and press into your palms.
Next, move into Warrior I. Lunge forward with your right leg, and raise your left arm up into the air. Look up at your left hand.
Next, move into Warrior II. Lunge forward with your left leg, and raise your right arm up into the air. Look up at your right hand.
Then move into Triangle pose. Step your right foot out to the side, and extend your left arm straight out. Rotate your torso to the right, and look down at your left hand.
Next, move into Half moon pose. Shift your weight onto your left foot, and raise your right hand up into the air. Look up at your right hand.
Finally, move into Mountain pose. Stand with your feet together, arms at your sides. Tuck your tailbone and draw your shoulders down your back. Lift your chin and gaze straight ahead.
Metta Yoga Sequence
for Self-Love
The Metta Yoga sequence for self-love is designed to open your heart and connect you with your innermost feelings of warmth, love, and compassion. The poses and breathwork in this sequence help to release any tension or blockages that might be preventing you from fully accepting and loving yourself. The sequence culminates in a guided meditation that will help you to connect with your innermost feelings of love and compassion.
1. Warm-Up: Start with a few minutes of gentle sun salutations or other warm-up poses to get your body moving and your heart open.
2. Happy Baby: Come into Happy Baby pose by lying on your back and bringing your knees up to your chest. Hug your knees in to your chest, then let your feet fall open to the sides. Rest your hands on your ankles, shins, or thighs, and allow your spine to lengthen as you relax into the pose. Stay here for 5-10 deep breaths, feeling the gentle stretch in your lower back and hips.
3. Cobra: Come into Cobra pose by lying on your stomach and pressing your palms flat on the floor. Pressing down into the floor with your hands, slowly lift your head, chest, and upper legs off the floor. Keep your hips on the floor and your neck long. Hold for 5-10 deep breaths, feeling the stretch in your chest and stomach.
4. Cat-Cow: Come into Cat-Cow pose by starting 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, exhale as you round your back and tuck your chin. Continue moving back and forth between these two poses, feeling the stretch in your spine and belly. Stay here for 5-10 breaths.
5. Downward-Facing Dog: Come into Downward-Facing Dog pose by pressing your hands into the floor and lifting your hips up and back. Keep your knees slightly bent if needed and press your heels towards the floor. Hold for 5-10 breaths, feeling the stretch in your hamstrings, calves, and back.
6. Child’s Pose: Come into Child’s Pose by kneeling on the floor and sitting back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Relax here for 5-10 breaths, feeling the stretch in your hips and back.
7. Seated Forward Bend: Come into Seated Forward Bend pose by sitting on the floor with your legs straight out in front of you. Bend forward from your hips, keeping your spine long, and reach for your toes. Hold for 5-10 breaths, feeling the stretch in your hamstrings and lower back.
8. Camel: Come into Camel pose by kneeling on the floor and then leaning back, pressing your palms on your heels. Keep your back straight, and lift your chest up towards the sky. Hold for 5-10 breaths, feeling the stretch in your chest and abs.
9. Bridge: Come into Bridge pose by lying on your back with your feet flat on the floor and your knees bent. Pressing into your feet and hands, lift your hips up off the floor. Hold for 5-10 breaths, feeling the stretch in your hamstrings, glutes, and lower back.
10. Supine Hand-To-Big-Toe: Come into Supine Hand-To-Big-Toe pose by lying on your back and bringing one leg up in the air, with the ankle resting on your opposite thigh. Hold your other leg out straight. Reach your hand towards your toes, and hold for 5-10 breaths. Switch sides and repeat.
11. Savasana: Finish your sequence by lying in Savasana for 5-10 minutes. Relax here, letting your body and mind calm down and restore itself.
Morning Yoga Flow Sequence 50 Minutes
This morning yoga flow sequence is designed to get your body moving and your mind focused before you start your day. The routine is 50 minutes long, and can be adapted to fit your needs.
If you have never done yoga before, be sure to consult with a yoga instructor to learn the basic poses and proper form.
The sequence begins with a few minutes of gentle stretching to loosen your muscles and get your blood flowing. Next, you will move into a sequence of sun salutations, which are a series of poses designed to warm up your body. After the sun salutations, you will do a few more standing poses to build strength and flexibility. The sequence ends with a few minutes of cooling down and stretching.
If you have time, you can always add on a few minutes of relaxation or meditation at the end.
Here is the morning yoga flow sequence:
Gentle Stretching: 3-5 minutes
Sun Salutations: 10 minutes
Standing Poses: 10 minutes
Cooling Down and Stretching: 5 minutes
Relaxation/Meditation: 5 minutes
Restorative Yoga Sequence Builder
Are you looking for a new, invigorating yoga sequence to add to your practice? Or maybe you’re just getting started and you’re not sure where to begin. No problem! The sequence builder below can help you create your own custom yoga sequence, tailored specifically to your needs.
To get started, select the type of sequence you’d like to create from the list below. You can then choose the poses you’d like to include, in any order you like. Don’t forget to add in a few resting poses at the end to help you cool down and relax.
Happy practicing!
Beginner Yoga Sequence
If you’re new to yoga, this sequence is a great place to start. It includes basic poses that are perfect for beginners.
Sun Salutation A
Mountain Pose
Chair Pose
Warrior I
Tree Pose
Warrior II
Extended Triangle Pose
Half Camel Pose
Low Lunge
Bridge Pose
Child’s Pose
Resting Pose
Intermediate Yoga Sequence
If you’re comfortable with the basic poses, try this intermediate sequence. It includes some more challenging poses that will help you build strength and flexibility.
Sun Salutation A
Mountain Pose
Camel Pose
Scale Pose
Low Lunge
Warrior III
Extended Triangle Pose
Half Camel Pose
Fish Pose
Wheel Pose
Resting Pose
Advanced Yoga Sequence
If you’re an experienced yogi, try this advanced sequence. It includes some challenging poses that will test your strength and flexibility.
Sun Salutation A
Mountain Pose
Camel Pose
Scale Pose
Low Lunge
Warrior III
Extended Triangle Pose
Half Camel Pose
Fish Pose
Wheel Pose
King Pigeon Pose
Resting Pose
Holiday Yoga Sequences
For All Levels
The holidays are a time of joy, family, friends, and FOOD. But for some of us, the holidays can be a time of stress and anxiety. This is especially true for people who don’t have a lot of family or friends, or for people who are struggling with their mental health.
One way to help reduce holiday stress is to practice yoga. Yoga can help to calm the mind and body, and can be a great way to de-stress.
If you’re looking for some yoga sequences to help you relax and de-stress during the holidays, here are a few sequences for all levels:
Beginner Yoga Sequence
This sequence is perfect for beginners, or for people who are new to yoga. It includes basic poses that are easy to learn and practice.
1. Mountain Pose
2. Downward Facing Dog
3. Child’s Pose
4. Warrior I
5. Triangle Pose
6. Half Camel
7. Seated Forward Bend
8. Corpse Pose
Intermediate Yoga Sequence
This sequence is for people who have some yoga experience. It includes more challenging poses that will test your flexibility and strength.
1. Mountain Pose
2. Downward Facing Dog
3. Plank Pose
4. Low Lunge
5. Warrior II
6. Side Angle Pose
7. Triangle Pose
8. Half Camel
9. Camel Pose
10. Seated Forward Bend
11. Headstand
12. Handstand
13. Fish Pose
14. Corpse Pose
Advanced Yoga Sequence
This sequence is for people who are experienced in yoga and have a good level of flexibility and strength. It includes some of the most challenging poses in yoga.
1. Mountain Pose
2. Downward Facing Dog
3. Plank Pose
4. Low Lunge
5. Warrior I
6. Warrior II
7. Side Angle Pose
8. Triangle Pose
9. Half Camel
10. Camel Pose
11. Wheel Pose
12. King Pigeon Pose
13. Headstand
14. Handstand
15. Fish 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.
