Wheel Yoga Sequence
When you think of yoga, you might not think of wheel pose. But wheel pose is a great way to open up your chest and shoulders. It also strengthens your arms and wrists.
To do wheel pose, start by sitting on the ground with your legs straight out in front of you. Place your hands on the ground by your ears, with your fingers pointing toward your shoulders.
Then, slowly lift your body off the ground, pressing your hands into the ground. Keep your legs straight and your abs engaged.
Finally, lift your legs off the ground and extend them straight up in the air. Hold the pose for a few seconds, and then slowly lower your legs and body back to the ground.
wheel pose is a great way to open up your chest and shoulders.
wheel pose also strengthens your arms and wrists.
Yoga Journal Yoga Sequences
are designed to help you improve your practice by providing you with a step-by-step guide to each pose.
The sequences are designed to be practiced in the order provided, but you can also mix and match poses to create your own sequence.
If you have any questions about the sequences or the poses, please visit the Yoga Journal Forums.
Sequence for Morning Practice
This sequence is designed to energize and awaken your body in the morning. It is a great way to start your day or to use as a break during a long work day.
1. Sun Salutation A (Surya Namaskar A)
2. Half Camel (Ardha Ustrasana)
3. Downward-Facing Dog (Adho Mukha Svanasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Plank Pose (Phalakasana)
6. Side Plank (Vasisthasana)
7. Low Plank (Chaturanga Dandasana)
8. Cobra Pose (Bhujangasana)
9. Child’s Pose (Balasana)
10. Supine Twist (Supta Matsyendrasana)
Sequence for Evening Practice
This sequence is designed to help you wind down and relax after a long day.
1. Sun Salutation A (Surya Namaskar A)
2. Half Camel (Ardha Ustrasana)
3. Downward-Facing Dog (Adho Mukha Svanasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Plank Pose (Phalakasana)
6. Low Plank (Chaturanga Dandasana)
7. Child’s Pose (Balasana)
8. Savasana (Corpse Pose)
Easy Hatha Yoga Sequence
for Beginners
If you are new to yoga, or if you are looking for a gentle yoga sequence to ease into your practice, this easy hatha yoga sequence for beginners is for you. This sequence includes basic yoga poses that are perfect for beginners.
The sequence begins with a few gentle warm-up poses to help loosen up your body and prepare you for your practice. It then moves into a few basic yoga poses, including Downward Dog, Cobra, and Cat-Cow. The sequence finishes with a few gentle relaxing poses to help you wind down and release any tension you may have built up during your practice.
If you are new to yoga, or if you are just getting started, it is important to always listen to your body and modify any poses as needed. If a pose feels uncomfortable or too challenging, back off and try a modified version or skip the pose altogether.
Always consult with a doctor before starting a new exercise program.
Warm-Up Poses
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward, extending your torso over your legs. Allow your head to hang down, or if it feels comfortable, let your head rest on your knees. Hold for 5-10 breaths.
2. Cat-Cow: Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine upward, looking up at the ceiling. Exhale as you tuck your chin and round your spine, dropping your head toward the floor. Continue moving between Cat-Cow for 5-10 breaths.
3. Child’s Pose: Come to all fours, then slide your knees out to the side and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
4. Downward Dog: Come to all fours, then lift your hips and press your heels into the floor. Extend your spine upward and press your chest toward your thighs. Hold for 5-10 breaths.
Basic Yoga Poses
1. Mountain Pose: Stand with your feet together and your arms at your sides. Ground your feet into the floor and lengthen your spine upward. Relax your shoulders and allow your arms to hang by your sides. Hold for 5-10 breaths.
2. Triangle Pose: Stand with your feet together and extend your arms out to the sides, parallel to the floor. Turn your right toes slightly inward and extend your right arm out to the right, pointing your hand toward the floor. Bend your right knee and reach down with your right hand to touch your ankle or shin. Look up at your extended hand and hold for 5-10 breaths. Repeat on the other side.
3. Downward Dog: Come to all fours, then lift your hips and press your heels into the floor. Extend your spine upward and press your chest toward your thighs. Hold for 5-10 breaths.
4. Half Camel Pose: Come to kneeling with your knees hip-width apart. Place your hands on your hips and press your hips forward as you lean back and extend your spine. Reach for your heels with your hands or extend your arms overhead. Hold for 5-10 breaths.
5. Child’s Pose: Come to all fours, then slide your knees out to the side and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
Relaxing Poses
1. Corpse Pose: Lie on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax your entire body. Hold for 5-10 minutes.
2. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Fold forward, extending your torso over your legs. Allow your head to hang down, or if it feels comfortable, let your head rest on your knees. Hold for 5-10 breaths.
3. Legs Up the Wall: Sit next to a wall and lie down on your back. Swing your legs up the wall and rest your hips and ankles against the wall. Allow your arms to relax by your sides. Hold for 5-10 minutes.
Bikram Hot Yoga Sequence 30 Min
The following sequence is designed to warm up the body for a 30-minute Bikram Hot Yoga class. It is recommended that you practice this sequence before your class begins.
1. Sun Salutations (Surya Namaskar) x3
The Sun Salutation is a series of 12 poses that warms up the body, stimulates the organs, and energizes the mind.
2. Standing Poses x3
The standing poses are a series of 9 poses that help to build strength, increase flexibility, and improve balance.
3. Backbends x3
The backbends are a series of 5 poses that open up the front of the body and stretch the back.
4. Forward Bends x3
The forward bends are a series of 5 poses that stretch the hamstrings, spine, and hips.
5. Twists x3
The twists are a series of 3 poses that help to detoxify the body and improve digestion.
6. Corpse Pose (Savasana) x3
The Corpse Pose is a pose of total relaxation that allows the body to restore and heal itself.
Chelsea Kruse Yoga Sequence
for Beginners:
Hello friends! If you’re new to yoga or just looking for a fresh sequence to try, this sequence is for you! This beginner-friendly sequence is designed to open up your hips and heart while also getting you moving and breathing.
1. Start in Downward Dog. Spread your fingers wide and press firmly into your palms as you lengthen your spine upward. Keep your tailbone pointing down as you push your heels toward the ground. Hold for 5 breaths.
2. Step your right foot forward between your hands, and lunge. Keep your left knee bent and your left heel lifted. Reach your arms overhead and clasp your hands together. Hold for 5 breaths.
3. Step your left foot forward between your hands, and lunge. Keep your right knee bent and your right heel lifted. Reach your arms overhead and clasp your hands together. Hold for 5 breaths.
4. From Downward Dog, step your right foot forward and come into a low lunge. Reach your left arm up toward the sky, and your right arm down toward the ground. Hold for 5 breaths.
5. From Downward Dog, step your left foot forward and come into a low lunge. Reach your right arm up toward the sky, and your left arm down toward the ground. Hold for 5 breaths.
6. From Downward Dog, come into a standing forward fold. Bring your hands to your hips, then fold forward, letting your head hang down. Hold for 5 breaths.
7. Come up to standing and reach your arms overhead. Clasp your hands together and stretch upward. Hold for 5 breaths.
8. Repeat steps 1-7 on the other side.
This beginner yoga sequence is a great way to open up your hips and heart while getting you moving and breathing. If you’re new to yoga, be sure to listen to your body and take things at your own pace. Enjoy!
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.
