Tripsichore Yoga Sequence
:
1. Mountain pose (Tadasana)
2. Downward-facing dog (Adho Mukha Svanasana)
3. Upward-facing dog (Urdhva Mukha Svanasana)
4. Low lunge (Anjaneyasana)
5. Half Camel pose (Ardha Camel pose)
6. Standing forward fold (Uttanasana)
7. Triangle pose (Trikonasana)
8. Warrior I pose (Virabhadrasana I)
9. Half Moon pose (Ardha Chandrasana)
10. Extended Triangle pose (Utthita Trikonasana)
11. Revolved Triangle pose (Parivritta Trikonasana)
12. Crow pose (Kakasana)
13. Camel pose (Ustrasana)
14. Fish pose (Matsyasana)
15. Child’s pose (Balasana)
16. Happy Baby pose (Ananda Balasana)
17. Corpse pose (Savasana)
The Tripsichore Yoga sequence is a gentle, Vinyasa-style flow that is named after the three-headed Greek god of dance, music, and poetry. This sequence is perfect for beginners or anyone looking for a calming, restorative practice. The poses are all basic, but they are sequenced in a way that will help you open your hips, stretch your hamstrings, and lengthen your spine.
The sequence begins with Mountain pose (Tadasana), which is a basic standing pose that helps you find your balance and alignment. From Mountain pose, you’ll move into Downward-facing dog (Adho Mukha Svanasana), which is a powerful pose that stretches your entire body. From Downward-facing dog, you’ll move into Upward-facing dog (Urdhva Mukha Svanasana), which is a great pose for strengthening your arms and shoulders.
Next, you’ll move into Low lunge (Anjaneyasana), which is a deep hip opener. From Low lunge, you’ll move into Half Camel pose (Ardha Camel pose), which is a great stretch for your chest and abs. From Half Camel pose, you’ll move into Standing forward fold (Uttanasana), which is a deep hamstring stretch.
From Standing forward fold, you’ll move into Triangle pose (Trikonasana), which is a great pose for stretching your hips and groin. From Triangle pose, you’ll move into Warrior I pose (Virabhadrasana I), which is a powerful standing pose that builds strength and stamina.
Next, you’ll move into Half Moon pose (Ardha Chandrasana), which is a great balance pose. From Half Moon pose, you’ll move into Extended Triangle pose (Utthita Trikonasana), which is a deep stretch for your hamstrings and quadriceps. From Extended Triangle pose, you’ll move into Revolved Triangle pose (Parivritta Trikonasana), which is a great twist pose.
Next, you’ll move into Crow pose (Kakasana), which is a challenging arm balance that builds strength and stability. From Crow pose, you’ll move into Camel pose (Ustrasana), which is a deep backbend that stretches your spine and chest. From Camel pose, you’ll move into Fish pose (Matsyasana), which is a deep stretch for your neck and shoulders.
Next, you’ll move into Child’s pose (Balasana), which is a calming resting pose. From Child’s pose, you’ll move into Happy Baby pose (Ananda Balasana), which is a great pose for stretching your hips and lower back. Finally, you’ll move into Corpse pose (Savasana), which is a deep relaxation pose.
The Tripsichore Yoga sequence is a great way to start your day or to wind down after a long day. It is a gentle, calming practice that will help you stretch and relax your body.
Summer Yoga Flow Sequence
Summertime is the perfect time to enjoy the outdoors and practice yoga. This sequence will help you stay cool, refreshed, and energized.
1. Sun Salutation A (Surya Namaskar A)
This sequence of poses is a great way to start your practice and warm up your body. It is also a great way to start your day.
2. Camel Pose (Ustrasana)
Camel Pose is a great way to open up your chest and stretch your back.
3. Fish Pose (Matsyasana)
Fish Pose is a great way to stretch your chest and open up your hips.
4. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a great way to stretch your hips and open up your side body.
5. Triangle Pose (Trikonasana)
Triangle Pose is a great way to stretch your hips, hamstrings, and torso.
6. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a great way to stretch your legs and open up your hips.
7. Warrior II Pose (Virabhadrasana II)
Warrior II Pose is a great way to stretch your legs and open up your hips.
8. Reverse Warrior Pose (Viparita Virabhadrasana)
Reverse Warrior Pose is a great way to stretch your legs and open up your hips.
9. tree pose (vrikshasana)
Tree Pose is a great way to improve your balance and strengthen your leg muscles.
10. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose is a great way to stretch your back and open up your chest.
11. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a great way to stretch your back and hamstrings.
12. Child’s Pose (Balasana)
Child’s Pose is a great way to rest your body and mind.
Asana Yoga Sequence
for Beginners
If you are new to yoga, starting with an Asana sequence for beginners is a great way to ease into the practice. Asana, which translates to “seat” or “pose,” is the physical practice of yoga. A typical Asana sequence for beginners may include poses such as Mountain pose, Child’s pose, Downward-facing dog, and Triangle pose.
Mountain pose (Tadasana) is a foundational pose that can be used as the starting point for many other poses. It is a simple pose that can be done anywhere and is a great way to ground yourself. To do Mountain pose, stand with your feet hip-width apart and your arms at your sides. Engage your core and press your feet firmly into the ground. Lift your chest and extend your spine. Hold for a few deep breaths.
Child’s pose (Balasana) is a calming and restorative pose that is great for beginners. To do Child’s pose, kneel on the ground and extend your bottom out to the side. Bring your forehead to the floor and extend your arms out in front of you. Hold for a few deep breaths.
Downward-facing dog (Adho Mukha Svanasana) is a pose that is often used in Asana sequences for beginners. It is a great pose for stretching and strengthening the muscles of the arms, legs, and back. To do Downward-facing dog, start in Mountain pose. Bend your knees and place your hands on the ground. Walk your feet back until your body is in the shape of an inverted V. Press your heels into the ground and extend your spine. Hold for a few deep breaths.
Triangle pose (Trikonasana) is a pose that stretches the sides of the body. It is a great pose for beginners because it can be modified to suit your individual needs. To do Triangle pose, stand with your feet hip-width apart. Extend your left leg out to the side and pivot your body so that your left foot is in front of your right foot. Extend your arms out to the side and clasp your hands together. Turn your head to look up at your clasped hands. Hold for a few deep breaths. Repeat on the other side.
Vinyasa Yoga Sequences For Teachers
Sequencing a yoga class can be a daunting task. There are so many options and variables to consider! But don’t worry, by following a few simple tips, you can create a class that is both safe and satisfying for your students.
When sequencing a yoga class, it is important to keep in mind the following three factors:
1. The breath
2. The stage of practice
3. The energy of the class
The breath is the most important part of any yoga class. It is the link between the body and the mind, and it is what brings the practice to life. In order to sequence a class that is in sync with the breath, you need to be familiar with the different phases of the breath cycle.
The breath has three phases: inhalation, retention, and exhalation. Inhalation is the phase of expansion, retention is the phase of stability, and exhalation is the phase of release. When sequencing a class, it is important to consider which phase of the breath cycle each pose will correspond to.
In addition to considering the breath, it is also important to consider the stage of practice. There are three stages of practice:
1. The awakening stage
2. The development stage
3. The mastery stage
The awakening stage is the beginning of the practice, and it is characterized by a sense of excitement and enthusiasm. The development stage is the middle of the practice, and it is characterized by a sense of challenge and effort. The mastery stage is the end of the practice, and it is characterized by a sense of ease and relaxation.
When sequencing a class, it is important to consider which stage of practice each pose will correspond to. Poses that are in the awakening stage should be energizing and invigorating, while poses that are in the development stage should be challenging and stimulating. Poses that are in the mastery stage should be relaxing and calming.
The energy of the class should also be considered when sequencing a class. There are three types of energy:
1. The dynamic energy
2. The receptive energy
3. The peaceful energy
The dynamic energy is the energy of movement and action. The receptive energy is the energy of stillness and calm. The peaceful energy is the energy of balance and harmony.
When sequencing a class, it is important to consider which type of energy each pose will correspond to. Poses that are in the dynamic energy should be energizing and invigorating, while poses that are in the receptive energy should be calming and relaxing. Poses that are in the peaceful energy should be balancing and harmonizing.
Once you have considered the breath, the stage of practice, and the energy of the class, you can start to put together a sequence. Here is a basic sequence that you can use as a starting point:
1. Sun Salutations
2. Standing poses
3. Backbends
4. Forward bends
5. Hip openers
6. Restorative poses
7. Savasana
Astanga Yoga Sequence
Many people are interested in the Astanga Yoga sequence, but are unsure of where to start. The following sequence is a basic introduction to Astanga Yoga.
1. Start in Mountain Pose.
2. Inhale as you step your left foot back into a Lunge position.
3. Exhale as you lower your left knee to the ground.
4. Inhale as you raise your torso and upper leg into a Half Camel Pose.
5. Exhale as you return to the Lunge position.
6. Inhale as you step your right foot back into a Lunge position.
7. Exhale as you lower your right knee to the ground.
8. Inhale as you raise your torso and upper leg into a Half Camel Pose.
9. Exhale as you return to the Lunge position.
10. Repeat steps 2-9 on the other side.
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.
