Warrior 1 Yoga Sequence
The Warrior 1 Yoga sequence is a great way to start your practice. It is a simple sequence that will warm up your body and get you ready for your practice.
The sequence begins in Mountain pose. From Mountain pose, step your left foot back and turn your left heel in to Warrior 1 pose. Reach your arms out to the sides and hold for 5-10 breaths.
From Warrior 1, step your right foot back and turn your right heel in to Warrior 2 pose. Reach your arms out to the sides and hold for 5-10 breaths.
From Warrior 2, step your left foot back and turn your left heel in to Triangle pose. Reach your arms out to the sides and hold for 5-10 breaths.
From Triangle pose, step your right foot back and turn your right heel in to Warrior 3 pose. Reach your arms out to the sides and hold for 5-10 breaths.
From Warrior 3, step your left foot back to Mountain pose.
Repeat the sequence on the other side.
Easy Yoga Flow Sequence
for Beginners
If you’re new to yoga, the sequence of poses below can help you get started. These poses are easy to learn and practice, and they’ll help to warm up your body and prepare you for a more challenging yoga class.
Before you begin, find a quiet space where you can practice without interruption. Make sure the room is warm, and that you have a yoga mat and a few blocks or a bolster handy.
1. Mountain pose (Tadasana)
This is the foundation for all standing poses. Stand tall with your feet hip-width apart, parallel or slightly turned out. Engage your thigh muscles to keep your knees straight. Lengthen your spine and tuck your chin slightly. Relax your shoulders and arms down by your sides.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose helps to lengthen and stretch your spine, and it also stretches your shoulders, hamstrings, and calves. Come onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Press your palms firmly into the ground, and lift your hips and tailbone up towards the ceiling. Keep your head and neck relaxed.
3. Half Camel pose (Ardha Ustrasana)
This pose helps to open your chest and stretch your spine. From downward-facing dog, come into a kneeling position. Reach your arms up towards the ceiling, and then slowly lean back, pressing your hips forward. Keep your head and neck relaxed. If you can’t reach your hands to the ceiling, use a block or a strap to help you.
4. Child’s pose (Balasana)
This pose is a resting pose that helps to stretch your hips, thighs, and ankles. From downward-facing dog, come into a kneeling position. Sit on your heels, and then fold forward, bringing your forehead to the ground. Extend your arms out in front of you, and relax your shoulders and neck.
5. Cat-Cow pose (Marjaryasana-Bitilasana)
This pose helps to warm up your spine and stretch your back. Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back like a cat. Exhale, and tuck your chin and round your back like a cow. Continue moving between these two poses, and breathe deeply.
6. Warrior I pose (Virabhadrasana I)
This pose helps to build strength and flexibility in your legs, and it also opens your hips. From a standing position, step your left foot back about 3 feet, and turn your left heel in so that your left toes are pointing out. Bend your right knee, and reach your arms out to the sides, parallel to the ground. Keep your shoulders relaxed and your hips squared to the front of the room.
7. Warrior II pose (Virabhadrasana II)
This pose builds strength and flexibility in your legs, and it also opens your hips and chest. From warrior I pose, extend your arms out to the sides, and turn your left foot in so that your left toes are pointing inwards. Bend your right knee, and reach your arms out to the sides, parallel to the ground. Keep your shoulders relaxed and your hips squared to the front of the room.
8. Triangle pose (Trikonasana)
This pose helps to open your hips and stretch your hamstrings. From a standing position, step your left foot back about 3 feet, and turn your left heel in so that your left toes are pointing out. Extend your right arm straight out to the side, and reach your left hand towards the floor. Keep your hips squared to the front of the room, and don’t let your right hip turn outwards.
9. Extended Triangle pose (Utthita Trikonasana)
This pose helps to open your hips and stretch your hamstrings. From triangle pose, reach your right arm straight up towards the ceiling, and reach your left hand towards the floor. Keep your hips squared to the front of the room, and don’t let your right hip turn outwards.
10. Seated Forward Bend (Paschimottanasana)
This pose helps to stretch your hamstrings, spine, and hips. Sit on the floor with your legs straight out in front of you. Fold forward, reaching your hands towards your feet. If you can’t reach your feet, use a strap to help you.
11. Corpse pose (Savasana)
This pose is a resting pose that helps to calm and relax your mind and body. Lie down on your back, and let your feet fall open to the sides. Let your hands fall open to the sides, with your palms facing up. Close your eyes, and focus on your breath. Stay in this pose for 5-10 minutes.
Dragonfly Sequence Yoga
is a unique form of yoga that sequences poses together in a way that is inspired by the dragonfly. Dragonfly Sequence Yoga was created by yoga instructor, Stacey Lei Krauss. Dragonfly Sequence Yoga is a challenging and invigorating form of yoga that is perfect for experienced yogis.
The dragonfly has always been a symbol of transformation due to its ability to transform its body from a water-dwelling nymph into a powerful aerial predator. Dragonfly Sequence Yoga is designed to help students transform their practice and themselves. The sequences in Dragonfly Sequence Yoga are designed to help students build strength, increase flexibility and improve balance.
Dragonfly Sequence Yoga is a challenging form of yoga, but it is also incredibly rewarding. If you are looking for a new and challenging yoga practice, then Dragonfly Sequence Yoga is perfect for you.
Aerial Yoga Sequence
for Beginners
Hello beginners! Aerial yoga is a great way to get started in the world of yoga. The following sequence is designed to give you a basic introduction to aerial yoga and some of the poses you might encounter in a class.
After arriving at the studio, unpack your mat and set it up in the center of the room. Place a bolster or two (or any other props you like) on either side of your mat. Lay down on your back on your mat and spend a few minutes grounding and centering yourself.
When you’re ready, slowly make your way to standing. Take a few deep breaths and then begin the sequence.
1. Mountain pose (Tadasana).
Start in mountain pose. Ground yourself by spreading your feet evenly on the floor and pressing down through your feet and your whole body. Engage your pelvic floor and abdominal muscles to help you stabilize. Reach up through the top of your head and elongate your spine. Hold for a few breaths.
2. Standing forward fold (Uttanasana).
From mountain pose, inhale and reach up to the sky. On an exhale, fold forward, keeping your spine long. If you can, clasp your hands around your feet. If you can’t reach your feet, just let your head and neck hang down. Hold for a few breaths.
3. Halfway lift (ardha uttanasana).
From forward fold, inhale and lift halfway, keeping your spine long. Reach up to the sky with your fingertips. Hold for a few breaths.
4. Downward dog (adho mukha svanasana).
From halfway lift, exhale and press your hips back and down to come into downward dog. Spread your fingers and toes and press your heels toward the floor. Keep your spine long and your head and neck relaxed. Hold for a few breaths.
5. Forward fold (uttanasana).
From downward dog, exhale and step or jump your feet forward to come into a forward fold. Keep your spine long and your head and neck relaxed. Hold for a few breaths.
6. Halfway lift (ardha uttanasana).
From forward fold, inhale and lift halfway, keeping your spine long. Reach up to the sky with your fingertips. Hold for a few breaths.
7. Mountain pose (tadasana).
From halfway lift, exhale and step or jump your feet back to come into mountain pose. Spread your feet evenly on the floor and press down through your feet and your whole body. Engage your pelvic floor and abdominal muscles to help you stabilize. Reach up through the top of your head and elongate your spine. Hold for a few breaths.
8. Standing forward fold (uttanasana).
From mountain pose, inhale and reach up to the sky. On an exhale, fold forward, keeping your spine long. If you can, clasp your hands around your feet. If you can’t reach your feet, just let your head and neck hang down. Hold for a few breaths.
9. Triangle pose (trikonasana).
From forward fold, inhale and come up to standing. Step or jump your feet 3-4 feet apart and turn to the right, reaching your right hand to the sky and your left hand to the floor. Keep your spine long and your waist long. Look up at your right hand. Hold for a few breaths.
10. Reverse triangle pose (parivrtta trikonasana).
From triangle pose, exhale and step or jump your feet back to come into reverse triangle pose. Reach your right hand to the sky and your left hand to the floor. Keep your spine long and your waist long. Look up at your right hand. Hold for a few breaths.
11. Warrior I pose (virabhadrasana I).
From reverse triangle pose, inhale and come up to standing. Step or jump your feet 3-4 feet apart and turn to the left, reaching your left hand to the sky and your right hand to the floor. Keep your spine long and your waist long. Look up at your left hand. Hold for a few breaths.
12. Warrior II pose (virabhadrasana II).
From warrior I pose, exhale and step or jump your feet back to come into warrior II pose. Reach your right hand to the sky and your left hand to the floor. Keep your spine long and your waist long. Look straight ahead. Hold for a few breaths.
13. Triangle pose (trikonasana).
From warrior II pose, inhale and come up to standing. Step or jump your feet 3-4 feet apart and turn to the right, reaching your right hand to the sky and your left hand to the floor. Keep your spine long and your waist long. Look up at your right hand. Hold for a few breaths.
14. Reverse triangle pose (parivrtta trikonasana).
From triangle pose, exhale and step or jump your feet back to come into reverse triangle pose. Reach your right hand to the sky and your left hand to the floor. Keep your spine long and your waist long. Look up at your right hand. Hold for a few breaths.
15. Downward dog (adho mukha svanasana).
From reverse triangle pose, exhale and press your hips back and down to come into downward dog. Spread your fingers and toes and press your heels toward the floor. Keep your spine long and your head and neck relaxed. Hold for a few breaths.
16. Forward fold (uttanasana).
From downward dog, exhale and step or jump your feet forward to come into a forward fold. Keep your spine long and your head and neck relaxed. Hold for a few breaths.
17. Halfway lift (ardha uttanasana).
From forward fold, inhale and lift halfway, keeping your spine long. Reach up to the sky with your fingertips. Hold for a few breaths.
18. Mountain pose (tadasana).
From halfway lift, exhale and step or jump your feet back to come into mountain pose. Spread your feet evenly on the floor and press down through your feet and your whole body. Engage your pelvic floor and abdominal muscles to help you stabilize. Reach up through the top of your head and elongate your spine. Hold for a few breaths.
19. Standing forward fold (uttanasana).
From mountain pose, inhale and reach up to the sky. On an exhale, fold forward, keeping your spine long. If you can, clasp your hands around your feet. If you can’t reach your feet, just let your head and neck hang down. Hold for a few breaths.
20. Savasana (corpse pose).
When you’re finished, lie down on your back in corpse pose. Let your whole body relax and rest. Stay here for 3-5 minutes.
When you’re finished, slowly make your way back to standing. Take a few deep breaths and then slowly make your way back to lying down in corpse pose. Stay here for another 3-5 minutes.
When you’re ready, slowly make your way back to standing. Give yourself a big hug and then head on out the door!
Yoga Sequence For Rotator Cuff Injury
If you have been dealing with a rotator cuff injury, you may find that your regular yoga practice is causing more pain. The following sequence is designed to help you rehab your rotator cuff and get back to your regular practice.
1. Supine Shoulder Flexion and Extension
Start by lying on your back with your arms by your sides. Bend your right arm and reach across your body to touch your left shoulder. Hold for a few seconds and then release. Repeat on the other side.
2. Seated Shoulder Flexion and Extension
Start by sitting with your spine straight. Bend your right arm and reach across your body to touch your left shoulder. Hold for a few seconds and then release. Repeat on the other side.
3. Standing Forward Bend
Start by standing with your feet hip-width apart. Bend forward from the waist, letting your head and arms hang down. Hold for a few seconds and then release.
4. Downward Dog
Start in a tabletop position on your hands and knees. Push your hips up and back, and let your head and heels drop down. Hold for a few seconds and then release.
5. Cat-Cow
Start on your hands and knees with your spine in a neutral position. Inhale and arch your back, bringing your head and tailbone up. Exhale and round your back, tucking your chin and bringing your chest towards your thighs. Repeat for a few cycles.
6. Child’s Pose
Start on your hands and knees with your spine in a neutral position. Sit back on your heels and fold your torso forward, extending your arms out in front of you. Hold for a few seconds and then release.
7. Camel Pose
Start by kneeling on the floor with your thighs parallel to each other. Place your hands on your lower back, and press your hips forward. Reach for your heels with your hands, and if you can comfortably do so, let your head fall back. Hold for a few seconds and then release.
8. Bridge Pose
Start by lying on your back with your feet flat on the floor and your knees bent. Place your feet hip-width apart and press your feet and palms into the floor. Lift your torso and hips into the air, forming a bridge. Hold for a few seconds and then release.
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.
