Summer Yoga Sequences
Summertime is the perfect time to enjoy the outdoors and get your yoga practice in. These yoga sequences will help you stay cool, comfortable, and connected to your practice all summer long.
Morning Sequence
Start your day with this gentle sequence to energize your body and mind.
1. Sun Salutations
2. Downward-Facing Dog
3. Cat-Cow Pose
4. Child’s Pose
5. Extended Triangle Pose
6. Low Lunge
7. Half Camel Pose
8. Seated Forward Bend
9. Mountain Pose
Evening Sequence
Wind down your day with this calming sequence to help you relax and prepare for bed.
1. Child’s Pose
2. Forward Fold
3. Downward-Facing Dog
4. Half Camel Pose
5. Seated Forward Bend
6. Corpse Pose
Kali Goddess Yoga Sequence
The Kali Goddess Yoga Sequence is a powerful sequence that invokes the energy and power of the Kali Goddess. The sequence is designed to open the hips and heart, and to connect you with your inner power. The Kali Goddess Yoga Sequence is a great sequence to use when you need to tap in to your inner power and strength. The sequence consists of the following poses:
Mountain Pose
Tree Pose
Warrior I Pose
Warrior II Pose
Triangle Pose
Backbend
Crow Pose
Fish Pose
The Kali Goddess Yoga Sequence is a great sequence to do when you need to connect with your inner power and strength. The sequence opens the hips and heart, and connects you with your inner goddess. The Kali Goddess Yoga Sequence is a challenging sequence, but it is a great way to connect with your inner power and strength.
Hour Long Gentle Yoga Sequence
The following yoga sequence is designed to be gentle and calming, perfect for a relaxing hour long practice. Each pose is held for 3-5 breaths, and the entire sequence can be repeated 2-3 times.
1. Mountain Pose (Tadasana)
Stand tall with your feet hip-width apart and your arms at your sides. Ground down through your feet and feel your spine lengthen up to the sky. Take a deep breath in and on your exhale, hinge forward at your hips, keeping your spine long. Rest your hands on your thighs or shins, and stay here for 3-5 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From Mountain Pose, step your feet back and come into Downward-Facing Dog. Spread your fingers wide and press down through your hands and feet. Keep your hips high and your spine long as you hold for 3-5 breaths.
3. Child’s Pose (Balasana)
Come to your hands and knees, then fold forward and rest your forehead on the floor. Extend your arms out in front of you and let your hips sink towards the floor. Stay here for 3-5 breaths.
4. Cat/Cow Pose (Marjaryasana/Bitilasana)
Come to all fours with your hands under your shoulders and your knees under your hips. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. do this for 3-5 breaths.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
From Cat/Cow, curl your toes under and press up into a tabletop position. Spread your fingers wide and press down through your hands as you lift your hips and chest up towards the sky. Hold for 3-5 breaths.
6. Downward-Facing Dog
From Upward-Facing Dog, step your feet back and come into Downward-Facing Dog. Spread your fingers wide and press down through your hands and feet. Keep your hips high and your spine long as you hold for 3-5 breaths.
7. Forward Fold ( Uttanasana)
From Downward-Facing Dog, hinge forward at your hips and walk your hands to the floor. Allow your head to hang down, and stay here for 3-5 breaths.
8. Half Camel (Ustrasana)
From Forward Fold, place your hands on your hips and press up to standing. Bring your hands to your lower back, and press your hips forward as you arch your back and look up. Stay here for 3-5 breaths.
9. Child’s Pose
From Half Camel, come back to Child’s Pose. Fold forward and rest your forehead on the floor. Extend your arms out in front of you and let your hips sink towards the floor. Stay here for 3-5 breaths.
10. Mountain Pose
From Child’s Pose, come back to Mountain Pose. Stand tall with your feet hip-width apart and your arms at your sides. Ground down through your feet and feel your spine lengthen up to the sky. Take a deep breath in and on your exhale, hinge forward at your hips, keeping your spine long. Rest your hands on your thighs or shins, and stay here for 3-5 breaths.
11. Standing Forward Bend ( Uttanasana)
From Mountain Pose, hinge forward at your hips and walk your hands to the floor. Allow your head to hang down, and stay here for 3-5 breaths.
12. Triangle Pose (Trikonasana)
From Standing Forward Bend, come into Triangle Pose. Step your right foot back and place your hand on your right hip. Reach your left arm towards the sky, and stay here for 3-5 breaths.
13. Reverse Triangle Pose (Parivrtta Trikonasana)
From Triangle Pose, step your left foot back and place your hand on your left hip. Reach your right arm towards the sky, and stay here for 3-5 breaths.
14. Warrior I (Virabhadrasana I)
From Triangle or Reverse Triangle Pose, come into Warrior I. Step your right foot forward and extend your left arm towards the sky. Bend your right knee and sink down into your hips. Stay here for 3-5 breaths.
15. Warrior II (Virabhadrasana II)
From Warrior I, come into Warrior II. Step your left foot forward and extend your right arm towards the sky. Bend your left knee and sink down into your hips. Stay here for 3-5 breaths.
16. Extended Triangle Pose (Utthita Trikonasana)
From Warrior II, come into Extended Triangle Pose. Step your right foot forward and place your hand on your right hip. Reach your left arm towards the sky, and stay here for 3-5 breaths.
17. Half Moon Pose (Ardha Chandrasana)
From Extended Triangle Pose, come into Half Moon Pose. Shift your weight onto your left hand and lift your right leg up towards the sky. Reach your right hand towards the floor, and stay here for 3-5 breaths.
18. Chair Pose (Utkatasana)
From Half Moon Pose, come into Chair Pose. Bend your knees and sink down into your hips, keeping your spine long. Reach your arms overhead, and stay here for 3-5 breaths.
19. Camel Pose (Ustrasana)
From Chair Pose, come into Camel Pose. Place your hands on your lower back, and press your hips forward as you arch your back and look up. Stay here for 3-5 breaths.
20. Child’s Pose
From Camel Pose, come back to Child’s Pose. Fold forward and rest your forehead on the floor. Extend your arms out in front of you and let your hips sink towards the floor. Stay here for 3-5 breaths.
21. Mountain Pose
From Child’s Pose, come back to Mountain Pose. Stand tall with your feet hip-width apart and your arms at your sides. Ground down through your feet and feel your spine lengthen up to the sky. Take a deep breath in and on your exhale, hinge forward at your hips, keeping your spine long. Rest your hands on your thighs or shins, and stay here for 3-5 breaths.
22. Standing Forward Bend
From Mountain Pose, hinge forward at your hips and walk your hands to the floor. Allow your head to hang down, and stay here for 3-5 breaths.
23. Triangle Pose
From Standing Forward Bend, come into Triangle Pose. Step your right foot back and place your hand on your right hip. Reach your left arm towards the sky, and stay here for 3-5 breaths.
24. Reverse Triangle Pose
From Triangle Pose, step your left foot back and place your hand on your left hip. Reach your right arm towards the sky, and stay here for 3-5 breaths.
25. Warrior I
From Triangle or Reverse Triangle Pose, come into Warrior I. Step your right foot forward and extend your left arm towards the sky. Bend your right knee and sink down into your hips. Stay here for 3-5 breaths.
26. Warrior II
From Warrior I, come into Warrior II. Step your left foot forward and extend your right arm towards the sky. Bend your left knee and sink down into your hips. Stay here for 3-5 breaths.
27. Extended Triangle Pose
From Warrior II, come into Extended Triangle Pose. Step your right foot forward and place your hand on your right hip. Reach your left arm towards the sky, and stay here for 3-5 breaths.
28. Half Moon Pose
From Extended Triangle Pose, come into Half Moon Pose. Shift your weight onto your left hand and lift your right leg up towards the sky. Reach your right hand towards the floor, and stay here for 3-5 breaths.
29. Chair Pose
From Half Moon Pose, come into Chair Pose. Bend your knees and sink down into your hips, keeping your spine long. Reach your arms overhead, and stay here for 3-5 breaths.
30. Camel Pose
From Chair Pose, come into Camel Pose. Place your hands on your lower back, and press your hips forward as you arch your back and look up. Stay here for 3-5 breaths.
31. Child’s Pose
From Camel Pose, come back to Child’s Pose. Fold forward and rest your forehead on the floor. Extend your arms out in front of you and let your hips sink towards the floor. Stay here for 3-5 breaths.
32. Mountain Pose
From Child’s Pose, come back to Mountain Pose. Stand tall with your feet hip-width apart and your arms at
Summer Solstice Yoga Sequence 2018
The sun is at its peak, the longest day of the year. As we approach the summer solstice, many of us feel an excitement in the air. This is the time to celebrate and enjoy the lightness and brightness of the season.
What better way to do this than with a yoga sequence that celebrates the sun? This sequence is designed to open your heart and increase your energy. As you practice, feel the sun’s warmth and power fill your body and mind.
1. Sun Salutations (Surya Namaskar A)
Start your sequence with a series of sun salutations. This will warm up your body and get you ready to move into the more challenging poses.
2. Downward Dog (Adho Mukha Svanasana)
From your sun salutations, move into downward dog. This pose is a great way to open your hips and lengthen your spine.
3. Half Camel (Ardha Ustrasana)
Next, move into half camel. This pose will open your chest and increase your energy.
4. Chair Pose (Utkatasana)
Next, move into chair pose. This is a great pose to strengthen your thighs and increase your energy.
5. Warrior I (Virabhadrasana I)
Move into warrior I next. This is a great pose to increase your strength and stamina.
6. Triangle Pose (Trikonasana)
Next, move into triangle pose. This is a great pose to stretch your hamstrings and open your hips.
7. Half Moon Pose (Ardha Chandrasana)
Next, move into half moon pose. This is a great pose to increase your balance and flexibility.
8. Corpse Pose (Savasana)
Finish your sequence with corpse pose. This is a great pose to relax and restore your energy.
Happy Yoga Sequence
A yoga sequence is like a recipe for a meal. It lays out the ingredients and the order in which they are to be used. Just as with cooking, there is some flexibility in how you follow a sequence. You can add in a little of this or that, or take out an ingredient or two, to make the sequence work better for you. But, in general, following a sequence will give you the best results.
The same is true with yoga. A yoga sequence will give you the best results if you follow it, but you can add in a little of this or that if you need to. For example, if you are feeling tight in your shoulders, you can add a few shoulder openers into your sequence.
A yoga sequence begins with a few simple poses to warm up the body. Then, the sequence moves on to more challenging poses. Finally, the sequence ends with a few relaxing poses.
The following yoga sequence is designed to increase flexibility, strength, and balance. If you are new to yoga, be sure to read the instructions for each pose before attempting them.
Warm-Up Poses
1. Mountain Pose
2. Downward-Facing Dog
3. Upward-Facing Dog
4. Child’s Pose
5. Camel Pose
6. Bow Pose
7. Warrior I
8. Warrior II
9. Triangle Pose
10. Half Moon Pose
11. Chair Pose
12. Tree Pose
13. Extended Triangle Pose
14. Seated Forward Bend
15. Head-of-the-Class 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.
