Standing Yoga Pose Sequence
There are many standing yoga poses, and each one has its own benefits. Some of the most popular standing yoga poses are the Mountain Pose, the Half Moon Pose, and the Triangle Pose.
The Mountain Pose is the foundation for all standing poses. It is a simple pose that strengthens your legs, back, and abdominal muscles.
The Half Moon Pose is a balance pose that strengthens your abdominal muscles and improves your balance.
The Triangle Pose is a deep stretch pose that strengthens your legs and back. It also improves your flexibility and balance.
Birthday Yoga Sequence
for the Yogi In You
Happy birthday, yogi! To celebrate your special day, we’ve put together a yoga sequence that will help you connect with your inner yogi. This sequence is all about honoring your growth and celebrating your progress on your yoga journey. So come on, let’s get started!
1. Start by standing in Tadasana (Mountain Pose). Take a few deep breaths and feel your connection to the earth beneath your feet.
2. Inhale as you reach your arms overhead, and on an exhale, fold forward into Uttanasana (Forward Bend). Stay here for a few breaths, letting go of any stress or tension you may be carrying.
3. When you’re ready, inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana (Half Forward Bend). Hold here for a few breaths, feeling the stretch in your hamstrings and lower back.
4. Step your feet back into Plank Pose. Keep your core engaged as you hold for a few breaths.
5. Lower down into Chaturanga Dandasana (Four-Limbed Staff Pose). Make sure your elbows are hugged in to your sides and your shoulders are away from your ears.
6. Inhale as you press up to Upward-Facing Dog Pose. Keep your hips high as you extend through your arms and legs.
7. exhale as you lower yourself back down to Downward-Facing Dog Pose. Spread your fingers and press your heels into the ground as you lengthen your spine.
8. Step your feet forward into a Runner’s Lunge. Make sure your front knee is bent at a 90-degree angle and your back leg is straight.
9. Hold for a few breaths, then switch legs and repeat.
10. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
11. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
12. Step your feet back into Plank Pose.
13. Lower down into Chaturanga Dandasana.
14. Inhale as you press up to Upward-Facing Dog Pose.
15. exhale as you lower yourself back down to Downward-Facing Dog Pose.
16. Step your feet forward into a Runner’s Lunge.
17. Hold for a few breaths, then switch legs and repeat.
18. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
19. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
20. Step your feet back into Plank Pose.
21. Lower down into Chaturanga Dandasana.
22. Inhale as you press up to Upward-Facing Dog Pose.
23. exhale as you lower yourself back down to Downward-Facing Dog Pose.
24. Step your feet forward into a Runner’s Lunge.
25. Hold for a few breaths, then switch legs and repeat.
26. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
27. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
28. Step your feet back into Plank Pose.
29. Lower down into Chaturanga Dandasana.
30. Inhale as you press up to Upward-Facing Dog Pose.
31. exhale as you lower yourself back down to Downward-Facing Dog Pose.
32. Step your feet forward into a Runner’s Lunge.
33. Hold for a few breaths, then switch legs and repeat.
34. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
35. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
36. Step your feet back into Plank Pose.
37. Lower down into Chaturanga Dandasana.
38. Inhale as you press up to Upward-Facing Dog Pose.
39. exhale as you lower yourself back down to Downward-Facing Dog Pose.
40. Step your feet forward into a Runner’s Lunge.
41. Hold for a few breaths, then switch legs and repeat.
42. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
43. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
44. Step your feet back into Plank Pose.
45. Lower down into Chaturanga Dandasana.
46. Inhale as you press up to Upward-Facing Dog Pose.
47. exhale as you lower yourself back down to Downward-Facing Dog Pose.
48. Step your feet forward into a Runner’s Lunge.
49. Hold for a few breaths, then switch legs and repeat.
50. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
51. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
52. Step your feet back into Plank Pose.
53. Lower down into Chaturanga Dandasana.
54. Inhale as you press up to Upward-Facing Dog Pose.
55. exhale as you lower yourself back down to Downward-Facing Dog Pose.
56. Step your feet forward into a Runner’s Lunge.
57. Hold for a few breaths, then switch legs and repeat.
58. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
59. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
60. Step your feet back into Plank Pose.
61. Lower down into Chaturanga Dandasana.
62. Inhale as you press up to Upward-Facing Dog Pose.
63. exhale as you lower yourself back down to Downward-Facing Dog Pose.
64. Step your feet forward into a Runner’s Lunge.
65. Hold for a few breaths, then switch legs and repeat.
66. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
67. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
68. Step your feet back into Plank Pose.
69. Lower down into Chaturanga Dandasana.
70. Inhale as you press up to Upward-Facing Dog Pose.
71. exhale as you lower yourself back down to Downward-Facing Dog Pose.
72. Step your feet forward into a Runner’s Lunge.
73. Hold for a few breaths, then switch legs and repeat.
74. From Runner’s Lunge, inhale as you reach your arms up overhead. Exhale as you fold into Uttanasana.
75. Inhale as you reach your arms up and over your head, and then exhale as you fold into Ardha Uttanasana.
76. Step your feet back into Plank Pose.
77. Lower down into Chaturanga Dandasana.
78. Inhale as you press up to Upward-Facing Dog Pose.
79. exhale as you lower yourself back down to Downward-Facing Dog Pose.
80. Step your feet forward into a Runner’s Lunge.
81. Hold for a few breaths, then switch legs
David Jacobs Yoga Sequences
are a compilation of yoga poses that are designed to work together to create a specific effect. There are many different sequences that can be used to achieve different goals including relaxation, increased flexibility, strength, and balance.
One of my favorite sequences for relaxation is the Happy Baby Sequence. This sequence begins with a few simple poses to warm up the body, and then progresses into a sequence of poses that are designed to relax the body and mind. The final pose in the sequence is Happy Baby, which is a pose that is specifically designed to promote relaxation.
The Happy Baby Sequence is a great sequence to use when you need to relax and de-stress. It is a great sequence to do before bed, or anytime that you need to relax.
Chair Yoga Sequence For Beginners
Chair yoga is a great way to start your yoga practice if you are new to yoga or if you don’t have a lot of time to practice. In this sequence, we will use a chair for support and to help us get into the poses.
1. Seated Forward Bend: Sit on the edge of your chair with your feet together. hinge at your hips and fold forward, bringing your chest toward your thighs. Relax your neck and let your head hang down. Hold for 5-10 breaths.
2. Seated Twist: Sit on the edge of your chair with your feet together. Turn to the right and place your left hand on the outside of your right thigh. Place your right hand behind you and twist as far as you can. Hold for 5-10 breaths, then switch sides.
3. Child’s Pose: Come to the floor on your hands and knees. Bring your big toes together and sit back on your heels. Spread your knees hip-width apart and reach your arms forward. Relax your forehead on the floor and hold for 5-10 breaths.
4. Chair Mountain Pose: Stand up tall with your feet together. Press down into your heels and lift your chest. Clasp your hands together at your heart. Hold for 5-10 breaths.
5. Chair Downward Dog: Come to the floor on your hands and knees. Place your hands on the edge of your chair and tuck your toes under. Lift your hips up and back, and press your heels toward the floor. Hold for 5-10 breaths.
6. Chair Camel: Sit on the edge of your chair with your feet together. Place your hands on your hips and press down into your feet. Reach back and grab the back of the chair with your hands. Push your hips forward and arch your back. Hold for 5-10 breaths.
7. Seated Forward Bend: Sit on the edge of your chair with your feet together. hinge at your hips and fold forward, bringing your chest toward your thighs. Relax your neck and let your head hang down. Hold for 5-10 breaths.
8. Seated Twist: Sit on the edge of your chair with your feet together. Turn to the right and place your left hand on the outside of your right thigh. Place your right hand behind you and twist as far as you can. Hold for 5-10 breaths, then switch sides.
9. Child’s Pose: Come to the floor on your hands and knees. Bring your big toes together and sit back on your heels. Spread your knees hip-width apart and reach your arms forward. Relax your forehead on the floor and hold for 5-10 breaths.
10. Chair Mountain Pose: Stand up tall with your feet together. Press down into your heels and lift your chest. Clasp your hands together at your heart. Hold for 5-10 breaths.
11. Chair Downward Dog: Come to the floor on your hands and knees. Place your hands on the edge of your chair and tuck your toes under. Lift your hips up and back, and press your heels toward the floor. Hold for 5-10 breaths.
12. Chair Camel: Sit on the edge of your chair with your feet together. Place your hands on your hips and press down into your feet. Reach back and grab the back of the chair with your hands. Push your hips forward and arch your back. Hold for 5-10 breaths.
13. Seated Forward Bend: Sit on the edge of your chair with your feet together. hinge at your hips and fold forward, bringing your chest toward your thighs. Relax your neck and let your head hang down. Hold for 5-10 breaths.
14. Seated Twist: Sit on the edge of your chair with your feet together. Turn to the right and place your left hand on the outside of your right thigh. Place your right hand behind you and twist as far as you can. Hold for 5-10 breaths, then switch sides.
15. Child’s Pose: Come to the floor on your hands and knees. Bring your big toes together and sit back on your heels. Spread your knees hip-width apart and reach your arms forward. Relax your forehead on the floor and hold for 5-10 breaths.
Beginner Backbend Yoga Sequence
A backbend is a yoga pose in which the spine is arched backward, opening the chest and stretching the front body. Backbends are energizing and can help to improve posture. This sequence is designed for beginners who want to learn how to do a backbend.
1. Start by standing in Mountain pose (Tadasana).
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and bend backwards, arching your spine.
4. Hold for a few seconds, then inhale and come back to standing.
5. Repeat 3-5 times.
6. Next, try a Bridge pose (Setu Bandhasana).
7. Lie on your back on the mat and place your feet flat on the ground, hip-width apart.
8. Inhale and press your feet and arms into the ground, and lift your hips off the ground.
9. Hold for a few seconds, then exhale and release back to the mat.
10. Repeat 3-5 times.
11. Finally, try a Camel pose (Ustrasana).
12. Kneel on the mat with your knees hip-width apart.
13. Place your hands on your hips.
14. Inhale and lift your chest up and forward.
15. Exhale and tilt your head back, looking up at the ceiling.
16. Hold for a few seconds, then inhale and come back to kneeling.
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.
