The eight-step technique developed by Patanjali, who is regarded as the originator of yoga, forms the basis of contemporary yoga practice. Between the years 800 and 1700 AD, hundreds of years after Patanjali's foundational work, yoga was constantly evolving.

Sun Breath Yoga Sequence

Sun Breath Yoga Sequence

This yoga sequence is designed to help you open your heart and release any stress or tension you may be feeling. The poses are all gentle and calming, and they will help to improve your overall flexibility and strength.

1. Start in a seated position with your legs crossed. Inhale and reach your arms up above your head, then exhale and fold forward, keeping your spine long. Hold for a few breaths, then release and sit up.

2. Next, move into a Downward-Facing Dog. Inhale and lift your hips up and back, then exhale and press your heels toward the ground. Hold for a few breaths, then release and come back to Downward-Facing Dog.

3. Step your right foot forward into a Lunge, keeping your left knee bent. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to Downward-Facing Dog.

4. Repeat on the other side, stepping your left foot forward into a Lunge and keeping your right knee bent.

5. From Downward-Facing Dog, step your right foot forward into a Runner’s Lunge. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to Downward-Facing Dog.

6. Repeat on the other side, stepping your left foot forward into a Runner’s Lunge.

7. From Downward-Facing Dog, come into a Plank Pose. Inhale and lift your hips up and forward, then exhale and press your heels toward the ground. Hold for a few breaths, then release and come back to Downward-Facing Dog.

8. Step your right foot forward into a Lunge. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to Downward-Facing Dog.

9. Repeat on the other side, stepping your left foot forward into a Lunge.

10. From Downward-Facing Dog, come into a Camel Pose. Inhale and reach your hands up to your hips, then exhale and arch your back. Hold for a few breaths, then release and come back to Downward-Facing Dog.

11. Step your left foot forward into a Lunge. Inhale and reach your arms up overhead, then exhale and fold forward. Hold for a few breaths, then release and step back to Downward-Facing Dog.

12. Repeat on the other side, stepping your right foot forward into a Lunge.

13. Come into a Standing Forward Bend, folding forward from your hips. Inhale and reach your arms up overhead, then exhale and fold deeper. Hold for a few breaths, then release and come up to standing.

14. Take a few deep breaths and relax.

Table of Contents

Intermediate Acro Yoga Sequence

1. Warm up with some basic sun salutations or any other warm up of your choice.

2. Standing Forward Fold (Uttanasana):

From a standing position, hinge at the waist and fold forward, keeping your spine long. Allow your head to hang down, and if you can, clasp your hands together. Hold for a few breaths.

3. Half Camel (Urdhva Hastasana):

From Forward Fold, press into your feet and lift your torso up to standing. Reach for your heels with your hands, and if you can, drop your head back and look up at the sky. Hold for a few breaths.

4. Low Plank (Chaturanga Dandasana):

From Half Camel, step or jump your feet back to plank pose. Make sure your shoulders are stacked over your wrists and your core is engaged. Hold for a few breaths.

5. Upward Dog (Urdhva Mukha Svanasana):

From Low Plank, press into your hands and lift your torso and thighs up into the air, creating an upside down V shape. Keep your core engaged and hold for a few breaths.

6. Downward Dog (Adho Mukha Svanasana):

From Upward Dog, press into your hands and feet and lift your hips up and back, creating an upside down V shape. Keep your core engaged and hold for a few breaths.

7. Child’s Pose (Balasana):

From Downward Dog, step or jump your feet to your hands and fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your torso and hips. Hold for a few breaths.

8. Low Lunge (Anjaneyasana):

From Child’s Pose, come to all fours and then step your right foot between your hands. Reach your left arm up and overhead, and sink your hips down towards the floor. Hold for a few breaths.

9. Warrior I (Virabhadrasana I):

From Low Lunge, reach your right arm up and overhead and lean your torso back. Extend your left leg out behind you and press into your right heel. Hold for a few breaths.

10. Warrior II (Virabhadrasana II):

From Warrior I, bend your right knee and sink your hips down towards the floor. Reach your left arm out to the side and press your palm flat against the wall. Look straight ahead. Hold for a few breaths.

11. Triangle (Trikonasana):

From Warrior II, reach your left arm up and overhead and pivot your left foot out to the side. Extend your right arm out to the side and line your right ankle up with your left wrist. Sink your hips down towards the floor and hold for a few breaths.

12. Reverse Triangle (Parsvottanasana):

From Triangle, pivot your right foot in to the center and reach your left arm up and overhead. Extend your right arm out to the side and line your right ankle up with your left wrist. Sink your hips down towards the floor and hold for a few breaths.

13. Half Moon (Ardha Chandrasana):

From Reverse Triangle, reach your right arm up and overhead and extend your left leg out to the side. Keep your hips square to the front of the room and reach your left hand down to the floor. Hold for a few breaths.

14. Camel (Ustrasana):

From Half Moon, reach your left arm up and overhead and reach for your right heel with your right hand. Drop your head back and look up at the sky. Hold for a few breaths.

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15. Child’s Pose (Balasana):

From Camel, step or jump your feet to your hands and fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your torso and hips. Hold for a few breaths.

16. Low Lunge (Anjaneyasana):

From Child’s Pose, come to all fours and then step your right foot between your hands. Reach your left arm up and overhead, and sink your hips down towards the floor. Hold for a few breaths.

17. Warrior I (Virabhadrasana I):

From Low Lunge, reach your right arm up and overhead and lean your torso back. Extend your left leg out behind you and press into your right heel. Hold for a few breaths.

18. Warrior II (Virabhadrasana II):

19. Triangle (Trikonasana):

20. Reverse Triangle (Parsvottanasana):

21. Half Moon (Ardha Chandrasana):

22. Camel (Ustrasana):

From Half Moon, reach your left arm up and overhead and reach for your right heel with your right hand. Drop your head back and look up at the sky. Hold for a few breaths.

23. Child’s Pose (Balasana):

From Camel, step or jump your feet to your hands and fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your torso and hips. Hold for a few breaths.

24. Low Lunge (Anjaneyasana):

From Child’s Pose, come to all fours and then step your right foot between your hands. Reach your left arm up and overhead, and sink your hips down towards the floor. Hold for a few breaths.

25. Warrior I (Virabhadrasana I):

From Low Lunge, reach your right arm up and overhead and lean your torso back. Extend your left leg out behind you and press into your right heel. Hold for a few breaths.

26. Warrior II (Virabhadrasana II):

27. Triangle (Trikonasana):

28. Reverse Triangle (Parsvottanasana):

29. Half Moon (Ardha Chandrasana):

30. Camel (Ustrasana):

From Half Moon, reach your left arm up and overhead and reach for your right heel with your right hand. Drop your head back and look up at the sky. Hold for a few breaths.

31. Child’s Pose (Balasana):

From Camel, step or jump your feet to your hands and fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your torso and hips. Hold for a few breaths.

32. Low Lunge (Anjaneyasana):

From Child’s Pose, come to all fours and then step your right foot between your hands. Reach your left arm up and overhead, and sink your hips down towards the floor. Hold for a few breaths

Lotus Pose Yoga Sequence

is a beginner yoga sequence that is designed to help you open your hips and prepare for more advanced yoga poses. The sequence includes a number of poses that will help to open your hips and hamstrings. The sequence is also designed to help improve your balance and concentration.

The Lotus Pose Yoga Sequence is a great way to start your yoga practice. The sequence is designed to help you open your hips and prepare for more advanced yoga poses. The sequence includes a number of poses that will help to open your hips and hamstrings. The sequence is also designed to help improve your balance and concentration.

The Lotus Pose is a great way to start your yoga practice. The Lotus Pose is a seated pose that helps to open your hips and prepare you for more advanced poses. The pose is also a great way to improve your balance and concentration.

To perform the Lotus Pose, sit on the floor with your legs crossed. Place your right ankle on your left thigh and your left ankle on your right thigh. Place your hands in your lap with your palms facing up. Gently press your knees together and sit up tall. Hold the pose for a few breaths and then switch sides.

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The Half Camel Pose is a great way to open your hips and hamstrings. The pose is also a great way to improve your balance and concentration.

To perform the Half Camel Pose, stand with your feet hip-width apart. Bend at the waist and reach for your heels with your hands. Keep your back flat and your head up. Hold the pose for a few breaths and then slowly stand up.

The Triangle Pose is a great way to open your hips and hamstrings. The pose is also a great way to improve your balance and concentration.

To perform the Triangle Pose, stand with your feet hip-width apart. Turn your right foot out and bend at the waist to the right. Reach your right hand to your ankle or shin and reach your left hand to the sky. Keep your back flat and your head up. Hold the pose for a few breaths and then switch sides.

Great Vinyasa Yoga Sequences

for Beginners

If you are new to yoga, you may be wondering where to start. There are many great yoga sequences for beginners. In this article, we will explore some of the best vinyasa yoga sequences for beginners.

The first sequence is a basic sun salutation. This sequence is a great way to warm up your body for your practice.

To perform the sun salutation, start in tadasana (mountain pose). Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands. Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor.

The second sequence is a basic standing sequence. This sequence is a great way to get started with your practice.

To perform the standing sequence, start in tadasana (mountain pose). Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands. Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor.

Next, move into uttanasana (forward fold). Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands. Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor.

Next, move into chaturanga dandasana (low plank). Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands.

Next, move into upward facing dog pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands.

Next, move into downward facing dog pose. Inhale as you reach your arms up to the sky. Exhale as you fold forward, reaching your hands to the floor. Inhale as you step or jump your feet back to plank pose. Exhale as you lower your body to the floor. Inhale as you lift your torso and legs off the floor. Exhale as you return to plank pose. Step or jump your feet back to your hands.

Finally, move into savasana (corpse pose). Lie down on your back. Place your arms at your sides, with your palms facing up. Close your eyes and relax.

These are just a few of the many great vinyasa yoga sequences for beginners. If you are new to yoga, be sure to explore different sequences to find the ones that work best for you.

Sequencing A Deep Stretch Or Yin Yoga Class

A deep stretch or Yin yoga class sequence might typically begin with some gentle warm-ups to get the body moving and prepare it for the deeper stretches to come. Next, the sequence would move on to some hip openers, followed by some hamstring and calf stretches. The class might then move on to some deeper seated poses, such as pigeon pose, and finally conclude with a few relaxing cooldown poses.

Lori Judge

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.

Intermediate Acro Yoga Sequence

Lotus Pose Yoga Sequence

Great Vinyasa Yoga Sequences

Sequencing A Deep Stretch Or Yin Yoga Class

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