Vinyasa Power Yoga Sequence
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This sequence is designed to give you a good workout and to help improve your overall strength and flexibility. It is a vinyasa power yoga sequence, so it moves quickly and is more challenging than a traditional yoga class.
1. Start in downward facing dog.
2. Inhale as you lift your right leg up in to the air, and exhale as you bring it back down to the mat.
3. Inhale as you lift your left leg up in to the air, and exhale as you bring it back down to the mat.
4. Step your right foot in between your hands, and lift your left leg up in to the air.
5. Exhale as you bring your left leg down to the mat, and step your right foot back in to downward facing dog.
6. Inhale as you lift your left leg up in to the air, and exhale as you bring it back down to the mat.
7. Inhale as you lift your right leg up in to the air, and exhale as you bring it back down to the mat.
8. Step your left foot in between your hands, and lift your right leg up in to the air.
9. Exhale as you bring your right leg down to the mat, and step your left foot back in to downward facing dog.
10. Repeat steps 2-9.
Common Yoga Sequences
People often come to yoga classes not knowing what to expect. There are many different types of yoga classes, and even more yoga sequences. So, what should you do when you walk into a yoga class for the first time?
There are a few common sequences that you might encounter in a yoga class. The first sequence is often called Sun Salutations. This sequence is a series of poses that flow together, and it is designed to warm up your body for the rest of the class.
The second sequence is often called a standing sequence. This sequence includes a variety of standing poses, which can help to build strength and flexibility.
The final sequence is often called a resting sequence. This sequence includes a variety of poses that allow you to relax and restore your body.
If you’re not sure what to do when you walk into a yoga class, just ask the instructor. They will be happy to help you get started.
Moving Meditation Yoga Sequence
The following yoga sequence is designed to help you move meditation from your mind and into your body. The sequence is gentle and slow, and is meant to be done in a quiet space where you can focus on your breath and your body.
1. Start in Child’s Pose (Balasana).
2. Inhale and extend your right arm up towards the sky, and then exhale and sweep your right arm down towards the floor.
3. Inhale and extend your left arm up towards the sky, and then exhale and sweep your left arm down towards the floor.
4. Hold for a few breaths, and then switch sides.
5. From Child’s Pose, inhale and extend your right arm up towards the sky.
6. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
7. Exhale and sweep your left arm down towards the floor.
8. Hold for a few breaths, and then switch sides.
9. From Child’s Pose, inhale and extend your right arm up towards the sky.
10. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
11. Exhale and sweep your left arm down towards the floor.
12. Hold for a few breaths, and then switch sides.
13. From Child’s Pose, inhale and extend your right arm up towards the sky.
14. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
15. Exhale and sweep your left arm down towards the floor.
16. Hold for a few breaths, and then switch sides.
17. From Child’s Pose, inhale and extend your right arm up towards the sky.
18. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
19. Exhale and sweep your left arm down towards the floor.
20. Hold for a few breaths, and then switch sides.
21. From Child’s Pose, inhale and extend your right arm up towards the sky.
22. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
23. Exhale and sweep your left arm down towards the floor.
24. Hold for a few breaths, and then switch sides.
25. From Child’s Pose, inhale and extend your right arm up towards the sky.
26. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
27. Exhale and sweep your left arm down towards the floor.
28. Hold for a few breaths, and then switch sides.
29. From Child’s Pose, inhale and extend your right arm up towards the sky.
30. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
31. Exhale and sweep your left arm down towards the floor.
32. Hold for a few breaths, and then switch sides.
33. From Child’s Pose, inhale and extend your right arm up towards the sky.
34. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
35. Exhale and sweep your left arm down towards the floor.
36. Hold for a few breaths, and then switch sides.
37. From Child’s Pose, inhale and extend your right arm up towards the sky.
38. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
39. Exhale and sweep your left arm down towards the floor.
40. Hold for a few breaths, and then switch sides.
41. From Child’s Pose, inhale and extend your right arm up towards the sky.
42. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
43. Exhale and sweep your left arm down towards the floor.
44. Hold for a few breaths, and then switch sides.
45. From Child’s Pose, inhale and extend your right arm up towards the sky.
46. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
47. Exhale and sweep your left arm down towards the floor.
48. Hold for a few breaths, and then switch sides.
49. From Child’s Pose, inhale and extend your right arm up towards the sky.
50. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
51. Exhale and sweep your left arm down towards the floor.
52. Hold for a few breaths, and then switch sides.
53. From Child’s Pose, inhale and extend your right arm up towards the sky.
54. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
55. Exhale and sweep your left arm down towards the floor.
56. Hold for a few breaths, and then switch sides.
57. From Child’s Pose, inhale and extend your right arm up towards the sky.
58. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
59. Exhale and sweep your left arm down towards the floor.
60. Hold for a few breaths, and then switch sides.
61. From Child’s Pose, inhale and extend your right arm up towards the sky.
62. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
63. Exhale and sweep your left arm down towards the floor.
64. Hold for a few breaths, and then switch sides.
65. From Child’s Pose, inhale and extend your right arm up towards the sky.
66. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
67. Exhale and sweep your left arm down towards the floor.
68. Hold for a few breaths, and then switch sides.
69. From Child’s Pose, inhale and extend your right arm up towards the sky.
70. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
71. Exhale and sweep your left arm down towards the floor.
72. Hold for a few breaths, and then switch sides.
73. From Child’s Pose, inhale and extend your right arm up towards the sky.
74. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
75. Exhale and sweep your left arm down towards the floor.
76. Hold for a few breaths, and then switch sides.
77. From Child’s Pose, inhale and extend your right arm up towards the sky.
78. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
79. Exhale and sweep your left arm down towards the floor.
80. Hold for a few breaths, and then switch sides.
81. From Child’s Pose, inhale and extend your right arm up towards the sky.
82. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
83. Exhale and sweep your left arm down towards the floor.
84. Hold for a few breaths, and then switch sides.
85. From Child’s Pose, inhale and extend your right arm up towards the sky.
86. Exhale and sweep your right arm down towards the floor, and then inhale and sweep your left arm up towards the sky.
87. Exhale and sweep your left arm down towards the floor.
88. Hold for a few breaths, and
Yin Yoga Autumn Sequence
As the leaves change color and the days grow shorter, autumn is a time to turn inward and prepare for the winter season. Yin Yoga is a great way to do this, as it is a slow and introspective practice that helps to release tension and stagnation in the body.
This sequence is designed to open up the hips and spine, and to help you feel grounded and connected to the earth. It can be practiced any time of year, but is especially beneficial in the autumn months.
1. Start in a seated position with your legs folded in front of you. Place your hands on your knees and take a few deep breaths, allowing yourself to settle in to the practice.
2. Inhale as you reach your arms up overhead, and then exhale as you fold forward, keeping your spine long and your head hanging down. Hold for a few breaths, then slowly come back to seated.
3. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Hold for a few breaths, then switch sides.
4. Reach your arms up overhead and then fold forward, letting your head hang down. Hold for a few breaths, then slowly come back to seated.
5. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Reach your left arm up and over your head, and then reach your right arm up and over your head. Hold for a few breaths, then switch sides.
6. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Reach your arms out to the sides, then fold forward, letting your head hang down. Hold for a few breaths, then slowly come back to seated.
7. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Reach your arms out to the sides, then fold forward, letting your head hang down. Hold for a few breaths, then slowly come back to seated.
8. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Reach your arms out to the sides, then fold forward, letting your head hang down. Hold for a few breaths, then slowly come back to seated.
9. Bring your left foot in to your right thigh, and your right foot in to your left thigh. Sit up tall and press your knees together. Reach your arms out to the sides, then fold forward, letting your head hang down. Hold for a few breaths, then slowly come back to seated.
10. Sit up tall and bring your hands to your heart. Take a few deep breaths, allowing yourself to feel grounded and connected to the earth.
30 Minute Yin Yoga Sequence
A yin yoga sequence is a great way to release tension in the body and mind. This sequence is designed to be practiced in a 30 minute time period.
1. Begin in a comfortable seated position with your spine tall and your shoulders relaxed.
2. Bring your attention to your breath and begin to breath deeply and slowly.
3. Inhale and lift your arms up over your head, then exhale and lower your arms.
4. Inhale and reach your arms up to the sky, then exhale and fold forward.
5. Inhale and rise up to a standing position, then exhale and fold forward.
6. Inhale and step your left foot back, then exhale and lower your left knee to the ground.
7. Bring your right hand to your left ankle and your left hand to your right thigh.
8. Hold for five breaths, then switch sides.
9. Inhale and rise to a standing position, then exhale and fold forward.
10. Inhale and step your left foot back, then exhale and lower your left knee to the ground.
11. Bring your right hand to your left ankle and your left hand to your right thigh.
12. Hold for five breaths, then switch sides.
13. Inhale and rise to a standing position.
14. Exhale and fold forward.
15. Inhale and step your left foot back, then exhale and lower your left knee to the ground.
16. Bring your right hand to your left ankle and your left hand to your right thigh.
17. Hold for five breaths, then switch sides.
18. Inhale and rise to a standing position.
19. Exhale and fold forward.
20. Inhale and step your left foot back, then exhale and lower your left knee to the ground.
21. Bring your right hand to your left ankle and your left hand to your right thigh.
22. Hold for five breaths, then switch sides.
23. Inhale and rise to a standing position.
24. Exhale and fold forward.
25. Inhale and step your left foot back, then exhale and lower your left knee to the ground.
26. Bring your right hand to your left ankle and your left hand to your right thigh.
27. Hold for five breaths, then switch sides.
28. Inhale and rise to a standing position.
29. Exhale and fold forward.
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.
