Yoga Beginner Sequence
If you are new to yoga, it can be difficult to know where to start. A great way to ease into your practice is to follow a beginner sequence. This sequence will help you to learn the basic poses and how to link them together.
The following poses are a suggested sequence for beginners. You can do them in any order that you like, or you can follow the sequence below.
1. Mountain Pose
2. Downward-Facing Dog
3. Half Camel
4. Child’s Pose
5. Warrior I
6. Triangle Pose
7. Half Moon Pose
8. Chair Pose
9. Standing Forward Bend
10. Seated Forward Bend
11. Corpse Pose
Mountain Pose
Mountain pose is the foundation for all standing poses. It is a simple pose that helps to ground and center you.
To do mountain pose, stand with your feet together and your arms at your sides. Engage your core and tuck your tailbone under. Lift your chest and elongate your spine. Look straight ahead and hold for 5-10 breaths.
Downward-Facing Dog
Downward-facing dog is a great pose to open up your hips and stretch your back.
To do downward-facing dog, start in mountain pose. Then, bend your knees and place your hands on the floor. Walk your feet back until your hips are parallel with your shoulders. Extend your legs and press your heels into the floor. Hold for 5-10 breaths.
Half Camel
Half Camel is a great pose to stretch your chest and open up your hips.
To do half camel, start in camel pose. Then, lower yourself down until you are in a half camel pose. Extend your arms in front of you and press your hips forward. Hold for 5-10 breaths.
Child’s Pose
Child’s pose is a great pose to stretch your hips and back.
To do child’s pose, start in Downward-facing dog. Then, lower your knees to the floor and extend your arms in front of you. Rest your forehead on the floor and let your hips sink towards the floor. Hold for 5-10 breaths.
Warrior I
Warrior I is a great pose to strengthen your legs and open up your hips.
To do warrior I, start in mountain pose. Then, step your left foot out to the side and turn your left foot in to 90 degrees. Bend your right knee and extend your arms in front of you. Hold for 5-10 breaths. Repeat on the other side.
Triangle Pose
Triangle pose is a great pose to stretch your hamstrings and open up your hips.
To do triangle pose, start in warrior I. Then, extend your right arm to the side and reach your left hand towards the ceiling. Turn your left foot in to 45 degrees and extend your right leg out to the side. Hold for 5-10 breaths. Repeat on the other side.
Half Moon Pose
Half moon pose is a great pose to improve your balance and stretch your hips.
To do half moon pose, start in triangle pose. Then, extend your right arm to the side and reach your left hand towards the ceiling. Turn your left foot in to 45 degrees and extend your right leg out to the side. Shift your weight onto your right leg and lift your left leg off the floor. Hold for 5-10 breaths. Repeat on the other side.
Chair Pose
Chair pose is a great pose to strengthen your thighs and glutes.
To do chair pose, start in mountain pose. Then, bend your knees and sit back as if you are sitting in a chair. Extend your arms in front of you and press your hips forward. Hold for 5-10 breaths.
Standing Forward Bend
Standing forward bend is a great pose to stretch your hamstrings and spine.
To do standing forward bend, start in chair pose. Then, extend your arms in front of you and hinge at your hips to fold forward. Let your head and neck hang loose and hold for 5-10 breaths.
Seated Forward Bend
Seated forward bend is a great pose to stretch your hamstrings and spine.
To do seated forward bend, start in seated position with your legs extended in front of you. Fold forward at your hips and let your head and neck hang loose. Hold for 5-10 breaths.
Corpse Pose
Corpse pose is a great pose to relax your mind and body.
To do corpse pose, start in seated position with your legs extended in front of you. Fold forward at your hips and let your head and neck hang loose. Place your arms by your sides with your palms facing up. Close your eyes and breathe deeply for 5-10 minutes.
New Yoga Sequences
for the New Year!
Hey everyone!
As we move in to the New Year, many of us are looking for ways to shake up our yoga practice and try something new. If you’re looking for some fresh yoga sequences to try out this year, look no further!
Below are a few sequences that I’ve been loving lately. They’re all designed to help you build strength, flexibility and balance, while also providing a great workout. So give them a try and see how you feel!
1. The Morning Wake-Up Sequence
This sequence is designed to help you start your day off right. It’s a great way to wake up your body and get your energy flowing.
The sequence includes a few simple poses that can be done easily in the morning, without requiring any special equipment or props. So whether you’re just starting your yoga journey or you’re a seasoned pro, this sequence is for you!
2. The Strength-Building Sequence
This sequence is perfect for anyone looking to build strength and flexibility. It includes a variety of poses that target all of the major muscle groups.
The sequence is a bit more challenging than the morning sequence, but it’s well worth the effort. Not only will you feel stronger and more flexible, but you’ll also get a great cardiovascular workout.
3. The Yin Yoga Sequence
This sequence is perfect for anyone looking for a relaxing and rejuvenating yoga practice. Yin yoga is a slower style of yoga that focuses on releasing tension and restoring balance.
The sequence includes a variety of seated and reclined poses that are perfect for beginners. So if you’re looking to wind down after a long day or you’re just starting your yoga journey, this sequence is for you!
4. The Basic Flow Sequence
This sequence is a great way to get started with flow yoga. It includes a variety of basic poses that are perfect for beginners.
The sequence is simple and easy to follow, and it’s a great way to build strength, flexibility and balance. So if you’re new to yoga or you’re looking for a basic flow sequence to follow, this one is for you!
5. The Cardio Yoga Sequence
This sequence is perfect for anyone looking for a good cardiovascular workout. It includes a variety of challenging poses that will get your heart rate up and your body sweating.
The sequence is a bit more challenging than the basic flow sequence, but it’s well worth the effort. Not only will you get a great workout, but you’ll also improve your strength, flexibility and balance.
So if you’re looking for some new yoga sequences to try out this year, be sure to check out the ones listed above. They’re all designed to help you build strength, flexibility and balance, while also providing a great workout.
New Years Day Yoga Sequence
Happy New Year! As we ring in the New Year, we might consider adding a yoga sequence to our New Year’s resolutions. Yoga is a great way to start the New Year because it helps to get our bodies moving and it can be calming and stress-relieving. The following yoga sequence is a great way to start the New Year.
The sequence begins with a Sun Salutation to warm up the body. Sun Salutations are a great way to start any yoga sequence because they warm up the body and get the blood flowing. The sequence then moves on to some hip openers. Hip openers are great for the New Year because they help to open up the hips and get them ready for all of the New Year’s resolutions we have in store for them! The sequence then moves on to some backbends. Backbends are great for the New Year because they help to open up the chest and spine. The sequence ends with a relaxation pose to help us wind down and relax after the New Year’s festivities.
So, without further ado, here is the yoga sequence for the New Year:
Sun Salutation (Surya Namaskar)
Hip Openers
Backbends
Relaxation Pose
Kundalini Yoga Sequence Pdf
Kundalini Yoga is a powerful and transformative practice that can help you to unlock your inner potential and achieve your goals. The practice focuses on awakening the Kundalini energy that lies dormant at the base of the spine. When the Kundalini energy is awakened, it travels up the spine and into the brain, resulting in a state of enlightenment.
The Kundalini Yoga sequence is designed to help you to awaken the Kundalini energy and to experience the benefits of the practice. The sequence consists of a series of poses and breath exercises that are designed to stimulate the energy centers in the body and to help you to achieve a state of relaxation and peace.
The sequence should be practiced regularly to experience the full benefits of the practice. The sequence can be practiced at home, or in a class setting. The following is a list of the poses that are included in the sequence:
1. Sun Salutation A
2. Cat-Cow Pose
3. Downward Dog Pose
4. Standing Forward Bend
5. Half Camel Pose
6. Triangle Pose
7. Extended Triangle Pose
8. Warrior I Pose
9. Warrior II Pose
10. Reverse Warrior Pose
11. Goddess Pose
12. Chair Pose
13. Mountain Pose
14. Cobra Pose
15. Child’s Pose
Sun Salutation A
The Sun Salutation A sequence is a series of poses that are designed to warm up the body and to prepare you for the Kundalini Yoga sequence. The sequence consists of the following poses:
1. Mountain Pose
2. Half Moon Pose
3. Forward Bend
4. Lunge
5. Triangle Pose
6. Reverse Triangle Pose
7. Warrior I Pose
8. Warrior II Pose
9. Extended Triangle Pose
10. Downward Dog Pose
11. Cat-Cow Pose
12. Child’s Pose
The Sun Salutation A sequence should be practiced regularly to warm up the body and to prepare you for the Kundalini Yoga sequence.
Cat-Cow Pose
The Cat-Cow Pose is a basic yoga pose that helps to stretch the spine and to loosen the muscles in the back. The pose also helps to stimulate the abdominal organs and to improve digestion. The following steps will guide you through the Cat-Cow Pose:
1. Come to all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Inhale and lift your head and tailbone up towards the sky, arching your back.
3. Exhale and round your back, tucking your chin and tailbone towards the ground.
4. Repeat the sequence, moving slowly and smoothly from one pose to the next.
The Cat-Cow Pose should be practiced regularly to loosen the muscles in the back and to stimulate the abdominal organs.
Downward Dog Pose
The Downward Dog Pose is a basic yoga pose that helps to stretch the spine and the hamstrings. The pose also helps to stimulate the adrenal glands and to improve circulation. The following steps will guide you through the Downward Dog Pose:
1. Come to all fours with your hands directly below your shoulders and your knees directly below your hips.
2. Inhale and lift your head and tailbone up towards the sky, arching your back.
3. Exhale and push your hips up and back, extending your spine and legs.
4. Hold the pose for five breaths, then release and come back to all fours.
The Downward Dog Pose should be practiced regularly to stretch the spine and the hamstrings and to stimulate the adrenal glands.
Warrior I Pose
The Warrior I Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Warrior I Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Step your left foot back about three feet and turn your left heel out.
3. Bend your left knee and sink your hips down towards the ground.
4. Extend your arms out to the sides and hold the pose for five breaths.
5. Release and switch legs, performing the pose on the other side.
The Warrior I Pose should be practiced regularly to stretch the hips, groin, and thighs and to improve balance.
Warrior II Pose
The Warrior II Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Warrior II Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Step your left foot back about three feet and turn your left heel out.
3. Bend your left knee and sink your hips down towards the ground.
4. Extend your arms out to the sides and hold the pose for five breaths.
5. Turn your right foot in slightly and extend your arms out to the right side, holding the pose for five breaths.
The Warrior II Pose should be practiced regularly to stretch the hips, groin, and thighs and to improve balance.
Extended Triangle Pose
The Extended Triangle Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Extended Triangle Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Step your left foot back about three feet and turn your left heel out.
3. Bend your left knee and sink your hips down towards the ground.
4. Extend your arms out to the sides and hold the pose for five breaths.
5. Turn your right foot in slightly and extend your arms out to the right side, holding the pose for five breaths.
6. Bend your right knee and sink your hips down towards the ground, extending your left arm up towards the sky.
The Extended Triangle Pose should be practiced regularly to stretch the hips, groin, and thighs and to improve balance.
Goddess Pose
The Goddess Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Goddess Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Step your left foot back about three feet and turn your left heel out.
3. Bend your left knee and sink your hips down towards the ground.
4. Extend your arms out to the sides and hold the pose for five breaths.
5. Turn your right foot in slightly and extend your arms out to the right side, holding the pose for five breaths.
6. Bend your right knee and sink your hips down towards the ground, extending your left arm up towards the sky.
7. Hold the pose for five breaths, then release and switch legs.
The Goddess Pose should be practiced regularly to stretch the hips, groin, and thighs and to improve balance.
Chair Pose
The Chair Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Chair Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Bend your knees and sink your hips down towards the ground.
3. Extend your arms out in front of you and hold the pose for five breaths.
4. Release and come back to Mountain Pose.
The Chair Pose should be practiced regularly to stretch the hips, groin, and thighs and to strengthen the legs.
Mountain Pose
The Mountain Pose is a basic yoga pose that helps to stretch the hips, groin, and thighs. The pose also helps to strengthen the legs and to improve balance. The following steps will guide you through the Mountain Pose:
1. Stand in Mountain Pose with your feet hip-width apart.
2. Relax your shoulders and extend your arms out to the sides, palms facing down.
3. Lift your chin and lengthen your spine.
4. Hold the pose for five breaths.
The Mountain Pose should be practiced regularly to improve balance and to lengthen the spine.
Cobra Pose
The Cobra Pose is a basic yoga pose that helps to stretch the spine and the chest. The pose also helps to stimulate the adrenal glands and to improve circulation. The following steps will guide you through the Cobra Pose:
1. Lie on your stomach with your forehead resting on the floor.
2. Place your hands flat on the floor
Yoga Sequence For Over 50
The body is an amazing machine that can do incredible things – if you take care of it. As we age, our bodies naturally change, and we need to adapt our yoga practice to reflect those changes.
The following sequence is designed specifically for people over 50, and will help keep your body healthy and flexible.
Warm-Up:
Start by warming up your body with some gentle stretching. Take a few minutes to move through a few basic poses like Cat-Cow, Downward-Facing Dog, and Child’s Pose.
Hip Openers:
Hip openers are essential for keeping the hips flexible and mobile. As we age, our hips can start to tighten up, so it’s important to open them up regularly.
Some good hip openers to try include Triangle Pose, Half Moon Pose, and Pigeon Pose.
Back Extensions:
Back extensions are a great way to stretch and strengthen the back muscles. As we age, it’s important to keep the back muscles strong and flexible, to help prevent back pain.
Some good back extension poses to try include Camel Pose, Fish Pose, and Bow Pose.
Forward Bends:
Forward bends are a great way to stretch the hamstrings, spine, and neck. They can also help to calm the mind and relieve stress.
Some good forward bends to try include Half Camel Pose, Seated Forward Bend, and Child’s Pose.
Balance:
Balance poses are a great way to improve balance and coordination. As we age, it’s important to keep our balance strong, to help prevent falls.
Some good balance poses to try include Half Moon Pose, Tree Pose, and Warrior III.
Finishing Sequence:
Once you’ve finished your yoga sequence, take a few minutes to relax and restore the body. Try some simple poses like Corpse Pose, Legs Up the Wall, or Savasana.
The yoga sequence described above is just a basic guide. Feel free to adapt it to fit your own needs and abilities. If you have any injuries or health concerns, please consult a doctor or yoga instructor before starting a new yoga practice.
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.
