Themed Yoga Sequences
for Every Day of the Week
There is no one-size-fits-all answer to what the best yoga sequence is for any given day. However, by following a few simple guidelines, you can create a personalized yoga sequence that meets your specific needs and goals.
First, start by thinking about what you need most on that particular day. Whether you are looking to energize your body and mind or to relax and restore, there is a yoga sequence that can help. Additionally, be mindful of your current energy level and mood. If you are feeling tired, for example, you may want to focus on gentle and calming poses.
On days when you are feeling more energetic, you can incorporate more dynamic poses into your sequence. Additionally, consider the time of day and how much time you have to practice. If you are short on time, you may want to focus on a shorter sequence.
The following is a suggested yoga sequence for each day of the week:
Monday: Energizing Sequence
This sequence is designed to help you wake up and energize your body and mind. It includes poses that stimulate the nervous system and increase blood flow.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Warrior I
Mountain Pose
Downward-Facing Dog
Crow Pose
Tree Pose
Extended Triangle Pose
Finish with a few minutes of relaxation in Corpse Pose.
Tuesday: Restorative Sequence
This sequence is designed to help you relax and restore your body and mind. It includes gentle and calming poses that can help to reduce stress and tension.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Child’s Pose
Puppy Pose
Sphinx Pose
Seal Pose
Fish Pose
Corpse Pose
Wednesday: Balancing Sequence
This sequence is designed to help you improve balance and coordination. It includes poses that challenge your balance and stability.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Half Moon Pose
Tree Pose
Warrior III
Eagle Pose
King Pigeon Pose
Finish with a few minutes of relaxation in Corpse Pose.
Thursday: Hip-Opening Sequence
This sequence is designed to help you open your hips and improve flexibility. It includes poses that stretch and open the hips and inner thighs.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Pigeon Pose
Cow Face Pose
Fish Pose
Happy Baby Pose
Bridge Pose
Finish with a few minutes of relaxation in Corpse Pose.
Friday: Strength-Building Sequence
This sequence is designed to help you build strength and endurance. It includes poses that challenge your muscles and increase your strength.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Downward-Facing Dog
Plank Pose
Upward-Facing Dog
Side Plank
Low Lunge
Crow Pose
Finish with a few minutes of relaxation in Corpse Pose.
Saturday: Cardio Sequence
This sequence is designed to help you get your heart rate up and increase your energy level. It includes poses that are cardio-intensive and help to improve overall fitness.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Jump squats
Mountain climbers
Warrior I
Crow Pose
Finish with a few minutes of relaxation in Corpse Pose.
Sunday: Flexibility Sequence
This sequence is designed to help you improve your overall flexibility. It includes poses that stretch and lengthen your muscles.
Start with a few minutes of Sun Salutations to warm up your body. Then move on to the following poses:
Child’s Pose
Puppy Pose
Cat-Cow Pose
Runner’s Lunge
Lizard Pose
Extended Triangle Pose
Finish with a few minutes of relaxation in Corpse Pose.
Modo Yoga Flow Sequence
This Modo Yoga Flow Sequence is designed to open up your hips and get your blood flowing. The poses are all linked together in a flowing sequence, and the sequence can be repeated 2-3 times depending on your time and energy level.
If you are new to yoga, be sure to take it slow and listen to your body. If you have any injuries or health concerns, please consult with your doctor or a yoga instructor before attempting any of these poses.
Happy flowing!
Warrior I
Warrior I is a great pose to open up the hips and get your blood flowing. It is also a great pose to strengthen the legs and improve balance.
To come into Warrior I, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Bend your left knee and reach your left arm up towards the sky. Keep your right arm by your side.
Hold for 1-3 breaths, then switch sides.
Mountain pose
Mountain pose is a great pose to help you find your grounding and center. It is also a great pose to practice balance and focus.
To come into Mountain pose, start in a standing position with your feet hip-width apart. Ground your feet into the ground and rise up through the crown of your head. Reach your arms towards the sky, and relax your shoulders.
Hold for 1-3 breaths.
Downward-facing dog
Downward-facing dog is a great pose to open up the hips and stretch the back. It is also a great pose to help improve circulation.
To come into Downward-facing dog, start in a standing position. Then, bend down and place your hands on the ground. Walk your feet back until your body is in the shape of an upside-down V.
Hold for 1-3 breaths.
Puppy pose
Puppy pose is a great pose to open up the hips and stretch the back. It is also a great pose to help improve circulation.
To come into Puppy pose, start in Downward-facing dog. Then, slowly lower your knees to the ground and bring your forehead to the floor. You can keep your hands where they are or bring them forward to stretch your chest.
Hold for 1-3 breaths.
Runner’s lunge
Runner’s lunge is a great pose to open up the hips and stretch the quads. It is also a great pose to improve balance and stability.
To come into Runner’s lunge, start in a standing position with your feet hip-width apart. Step your left foot forward and Lunge forward with your right leg. Keep your back flat and your chest open.
Hold for 1-3 breaths, then switch sides.
Chair pose
Chair pose is a great pose to strengthen the legs and improve balance. It is also a great pose to help improve circulation.
To come into Chair pose, start in a standing position with your feet hip-width apart. Bend your knees and sink your hips down as if you are sitting in a chair. Keep your back flat and your chest open.
Hold for 1-3 breaths.
Upward-facing dog
Upward-facing dog is a great pose to open up the chest and shoulders. It is also a great pose to help improve circulation.
To come into Upward-facing dog, start in Downward-facing dog. Then, slowly lift your chest and legs up into the air. Keep your hips in the same position.
Hold for 1-3 breaths.
Camel pose
Camel pose is a great pose to open up the chest and hips. It is also a great pose to help improve circulation.
To come into Camel pose, start in a standing position with your feet hip-width apart. Reach your hands towards your lower back and grab your heels. Push your hips forward and arch your back.
Hold for 1-3 breaths.
Fish pose
Fish pose is a great pose to open up the chest and hips. It is also a great pose to help improve circulation.
To come into Fish pose, start in a lying position on your back. Bring your knees into your chest and then slowly lower your legs and head down to the floor. Place your hands behind your head and open your chest.
Hold for 1-3 breaths.
Beltane Yoga Sequence
The Beltane yoga sequence is designed to open the hips and heart, while igniting the senses. The sequence is inspired by the elements of fire and earth, and is intended to be grounding and energizing.
The sequence begins with a warm-up, including sun salutations and hip openers. We then move into a sequence of standing poses, including Warrior I, III, and II. These poses help to build strength and heat. Next we move into a sequence of backbends, including Camel and Bow. These poses open the heart and lungs, and help to increase energy. The sequence concludes with a series of seated poses, including forward folds and hip openers. This allows the body to cool down and relax.
The Beltane yoga sequence is a great way to open the hips and heart, while igniting the senses. It is a great sequence to practice before a challenging asana practice, or anytime you need an energizing boost.
Chair Yoga Sequence For Office Workers
Do you spend your workdays sitting at a desk? Are you looking for ways to add some movement and stretch into your day? Chair yoga may be just the thing for you!
This sequence is designed to help you move and stretch your body while sitting in a chair. You can do these poses any time during your workday, either all at once or one at a time as needed.
1. Seated Cat-Cow: Start by sitting up tall in your chair, with your spine straight and your shoulders relaxed. Inhale, and as you exhale, round your spine like a cat. Inhale, and as you exhale, arch your spine like a cow. Repeat this sequence several times.
2. Seated Forward Bend: Sit up tall in your chair, and then fold forward, extending your torso over your legs. Allow your head and neck to relax, and if possible, reach for your feet or ankles. Hold this pose for several breaths, then slowly come back to seated position.
3. Seated Half Camel: Sit up tall in your chair, and then reach for your back with your hands. Gently pull your torso back, and then lift your chin up to extend your neck. Hold this pose for a few breaths, then release.
4. Seated Eagle: Sit up tall in your chair, and then cross your left arm over your right arm. Bend your elbows and clasp your hands together. Gently twist your body to the right, and hold for a few breaths. Then release and switch arms.
5. Seated Twist: Sit up tall in your chair, and then twist to the right, reaching your left arm behind you. Hold for a few breaths, then release and twist to the left.
6. Seated Hamstring Stretch: Sit up tall in your chair, and then extend your left leg out in front of you. Flex your foot and reach for your ankle or toes. Hold for a few breaths, then release and switch legs.
7. Seated Shoulder Stretch: Sit up tall in your chair, and then extend your left arm out to the side. Bend your elbow and reach for your right shoulder. Hold for a few breaths, then release and switch arms.
8. Seated Chest Stretch: Sit up tall in your chair, and then extend your arms out to the sides. Lift your chest up and forward, and hold for a few breaths.
9. Seated Back Stretch: Sit up tall in your chair, and then extend your arms out to the sides. Reach back with your left hand and grasp your right hand. Gently pull your torso back, and hold for a few breaths. Release and switch arms.
Best Yoga Sequence For Runners
If you’re a runner, you know the importance of stretching and warming up your body before a run. But what kind of stretches should you do? And what’s the best sequence to follow?
Here’s a yoga sequence specifically designed for runners:
1. Mountain pose (Tadasana)
This is a basic standing pose that helps you find your balance and center. It’s also a great pose to do before any other pose, as it helps you warm up your body.
2. Downward-facing dog (Adho Mukha Svanasana)
This is a popular yoga pose that helps stretch your hamstrings, shoulders, and calves. It also helps to open your chest and improve your breathing.
3. Triangle pose (Trikonasana)
This is a great pose for runners, as it stretches your hamstrings, calves, and hips. It also helps to improve your balance and stamina.
4. Camel pose (Ustrasana)
This pose helps to stretch your back, hips, and thighs. It’s also a great way to open your chest and improve your breathing.
5. Child’s pose (Balasana)
This is a basic, calming pose that helps to stretch your hips, thighs, and ankles. It’s a great pose to do after a run, as it helps to soothe tired muscles.
6. Seated forward bend (Paschimottanasana)
This is a great pose for stretching your hamstrings, calves, and spine. It’s also a great way to calm the mind and relieve stress.
7. Corpse pose (Savasana)
This is a basic relaxation pose that helps to calm the mind and body. It’s a great pose to do after a run, or any other activity, to help your body relax and rejuvenate.
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.
