Vinyasa Mandala Yoga Sequence 1
. WARM UP: Sun Salutations (Surya Namaskara)
The Sun Salutation is a series of 12 poses performed in a flowing sequence. The sequence is designed to warm up the body and prepare it for more intense yoga practice. It is also a great way to start your day, as it energizes and invigorates the body.
2. MAIN SEQUENCE: Vinyasa Mandala
The Vinyasa Mandala is a sequence of 108 poses, arranged in a mandala (circle) pattern. It is a challenging sequence that requires a lot of flexibility and strength. It is a great way to challenge your yoga practice and deepen your understanding of the poses.
3. COOL DOWN: Savasana
The Savasana (Corpse Pose) is a relaxing pose that allows the body to rest and rejuvenate. It is a great way to end your yoga practice and allow your body to absorb the benefits of the sequence.
Intermediate Hatha Yoga Sequence
This sequence is designed for people who have been practicing yoga regularly for at least six months. It is a more challenging sequence that will work your body in a variety of ways.
1. Sun Salutation A (Surya Namaskar A)
2. Half Camel (Ardha Ustrasana)
3. Half Moon (Ardha Chandrasana)
4. Low Plank (Chaturanga Dandasana)
5. Upward Dog (Urdhva Mukha Svanasana)
6. Downward Dog (Adho Mukha Svanasana)
7. Half Camel (Ardha Ustrasana)
8. Half Moon (Ardha Chandrasana)
9. Low Plank (Chaturanga Dandasana)
10. Upward Dog (Urdhva Mukha Svanasana)
11. Downward Dog (Adho Mukha Svanasana)
12. Child’s Pose (Balasana)
13. Cobra Pose (Bhujangasana)
14. Camel Pose (Ustrasana)
15. Wheel Pose (Chakrasana)
16. Bridge Pose (Setu Bandha Sarvangasana)
17. Supported Headstand (Sirsasana)
18. Standing Forward Bend (Paschimottanasana)
19. Half Camel (Ardha Ustrasana)
20. Half Moon (Ardha Chandrasana)
21. Low Plank (Chaturanga Dandasana)
22. Upward Dog (Urdhva Mukha Svanasana)
23. Downward Dog (Adho Mukha Svanasana)
24. Child’s Pose (Balasana)
25. Seated Forward Bend (Paschimottanasana)
26. Boat Pose (Navasana)
27. Half Camel (Ardha Ustrasana)
28. Half Moon (Ardha Chandrasana)
29. Low Plank (Chaturanga Dandasana)
30. Upward Dog (Urdhva Mukha Svanasana)
31. Downward Dog (Adho Mukha Svanasana)
32. Child’s Pose (Balasana)
33. Triangle Pose (Trikonasana)
34. Half Camel (Ardha Ustrasana)
35. Half Moon (Ardha Chandrasana)
36. Low Plank (Chaturanga Dandasana)
37. Upward Dog (Urdhva Mukha Svanasana)
38. Downward Dog (Adho Mukha Svanasana)
39. Triangle Pose (Trikonasana)
40. Chair Pose (Utkatasana)
41. Half Camel (Ardha Ustrasana)
42. Half Moon (Ardha Chandrasana)
43. Low Plank (Chaturanga Dandasana)
44. Upward Dog (Urdhva Mukha Svanasana)
45. Downward Dog (Adho Mukha Svanasana)
46. Child’s Pose (Balasana)
47. Triangle Pose (Trikonasana)
48. Half Camel (Ardha Ustrasana)
49. Half Moon (Ardha Chandrasana)
50. Low Plank (Chaturanga Dandasana)
51. Upward Dog (Urdhva Mukha Svanasana)
52. Downward Dog (Adho Mukha Svanasana)
53. Triangle Pose (Trikonasana)
54. Half Camel (Ardha Ustrasana)
55. Half Moon (Ardha Chandrasana)
56. Low Plank (Chaturanga Dandasana)
57. Upward Dog (Urdhva Mukha Svanasana)
58. Downward Dog (Adho Mukha Svanasana)
59. Triangle Pose (Trikonasana)
60. Half Camel (Ardha Ustrasana)
61. Half Moon (Ardha Chandrasana)
62. Low Plank (Chaturanga Dandasana)
63. Upward Dog (Urdhva Mukha Svanasana)
64. Downward Dog (Adho Mukha Svanasana)
65. Child’s Pose (Balasana)
66. Corpse Pose (Savasana)
Earth Sequence Yin Yoga
Earth Sequence Yin Yoga is a series of yoga poses that focus on the connective tissues of the body, including the ligaments, tendons, and fascia. This type of yoga is beneficial for anyone who wants to improve their flexibility and range of motion, as well as for those who are recovering from an injury.
The sequence begins with a few gentle, static poses that are held for a few minutes each. This allows the body to warm up and slowly begin to release tension. The poses that follow are more dynamic, and are meant to be held for a shorter amount of time. This sequence ends with a few longer-held poses, which help to calm the mind and body.
Earth Sequence Yin Yoga is a great way to increase flexibility and range of motion, and to reduce stress and tension. It can be practiced by anyone, regardless of experience or level of fitness.
Yoga Slow Flow Sequence
Slow flow yoga is a gentle and calming form of yoga that is perfect for beginners or for those who prefer a slower paced class. This sequence is a great way to start your day or to wind down after a long day. The poses are easy to follow and can be modified to fit your needs.
Start in a seated position with your spine straight and your eyes closed. Take a deep breath in and exhale slowly. Repeat this three times.
Next, move on to the Cat-Cow pose. Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this six times.
Next, move on to the Downward Dog pose. Come to all fours with your hands directly below your shoulders and your knees hip-width apart. tuck your toes and lift your hips up and back, forming an inverted V-shape with your body. Hold for five breaths.
Now move on to the Warrior I pose. Step your left foot forward and bend your left knee until it is directly over your ankle. Reach your arms out to the sides and hold for five breaths.
Next, move on to the Warrior II pose. Step your left foot forward and bend your left knee until it is directly over your ankle. Reach your arms out to the sides and hold for five breaths.
Now move on to the Triangle pose. Step your left foot forward and bend your left knee until it is directly over your ankle. Reach your arms out to the sides and hold for five breaths.
Finally, move on to the Seated Forward Bend pose. Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes if you can. Hold for five breaths.
When you are finished, slowly sit up and take a few deep breaths.
Yoga Arm Balance Sequence
Including Crow, Scorpion and Handstand
There are many arm balances in yoga and they can be quite challenging. This sequence includes Crow, Scorpion and Handstand.
Crow Pose
Crow Pose is a great way to start to work on arm balances. It is a fairly easy pose to learn and it gives you a good foundation for other arm balances.
To come into Crow Pose, start in Downward-Facing Dog. Step your right foot in between your hands and then lift your left foot off the ground. Shift your weight forward and lift your hips up into the air. Bend your elbows and place your palms on the ground. Keep your spine straight and your gaze forward.
Stay in Crow Pose for 5-10 breaths and then switch sides.
Scorpion Pose
Scorpion Pose is a more challenging arm balance. It is a great way to work on your balance and flexibility.
To come into Scorpion Pose, start in Downward-Facing Dog. Step your right foot in between your hands and then lift your left foot off the ground. Shift your weight forward and lift your hips up into the air. Bend your right knee and place your left foot on your right thigh. Reach your left arm up into the air and extend your right arm out to the side. Keep your spine straight and your gaze forward.
Stay in Scorpion Pose for 5-10 breaths and then switch sides.
Handstand
Handstand is the most challenging arm balance in this sequence. It is a great way to work on your strength and balance.
To come into Handstand, start in Downward-Facing Dog. Step your right foot in between your hands and then lift your left foot off the ground. Shift your weight forward and lift your hips up into the air. Bend your elbows and place your palms on the ground. Keep your spine straight and your gaze forward.
Kick up into Handstand and then slowly lower your feet back to the ground.
Stay in Handstand for 5-10 breaths and then slowly lower your feet back to the ground.
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.
