Yoga Class Opening Sequence
Hello yogis!
Welcome to today’s yoga class. Today we will be starting with a sequence of poses designed to open up the body and prepare it for practice.
The first pose is Mountain Pose. Standing tall, ground your feet into the mat and feel the connection from your feet all the way up to your head. Bring your hands to your heart center and feel the warmth and openness in your chest.
Next, we will move into Child’s Pose. From Mountain Pose, kneel down on the mat and sit your hips back onto your heels. Bring your forehead to the mat and let your arms rest by your sides. Breathe deeply and feel the stretch in your hips and back.
Now we will move on to Cat-Cow Pose. Come to all fours on the mat, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your spine and tuck your chin. Continue moving back and forth with your breath, feeling the stretch in your spine and back.
The next pose is Downward Facing Dog. From Cat-Cow Pose, press into your hands and feet and lift your hips up and back. Keep your heels pressed down as you stretch your spine and arms skyward. Hold for a few deep breaths, feeling the stretch in your hamstrings and calves.
The final pose in our opening sequence is Triangle Pose. From Downward Facing Dog, step your right foot forward about three feet and pivot your left foot out to the side. Reach your right hand toward the sky and your left hand toward the ground, making sure to keep your hips facing forward. Hold for a few breaths, feeling the stretch in your hips and side. Repeat on the other side.
Once we have completed our opening sequence, we will move on to our main practice. But first, please take a few moments to let your body relax and center itself. Namaste.
Inversion Yoga Sequence
for Core Strength
The yoga sequence below is designed to help you build core strength. The poses are all inversions, which means that your head is below your heart. This position challenges your balance and strengthens your core muscles.
1. Downward-Facing Dog
Start in downward-facing dog, with your hands and feet on the ground and your head below your heart. Hold for five breaths.
2. Upward-Facing Dog
From downward-facing dog, tuck your toes and lift your hips up to come into upward-facing dog. Hold for five breaths.
3. Downward-Facing Dog
Return to downward-facing dog and hold for five breaths.
4. Handstand
From downward-facing dog, walk your feet in towards your hands. Come into a handstand, with your head below your heart. Hold for five breaths.
5. Downward-Facing Dog
Return to downward-facing dog and hold for five breaths.
6. Half Handstand
From downward-facing dog, tuck your toes and lift your hips up to come into a half handstand. Hold for five breaths.
7. Downward-Facing Dog
Return to downward-facing dog and hold for five breaths.
8. Triangle Pose
From downward-facing dog, step your left foot forward and come into triangle pose. Hold for five breaths, then switch sides.
9. Downward-Facing Dog
Return to downward-facing dog and hold for five breaths.
10. Child’s Pose
From downward-facing dog, come into child’s pose. Hold for five breaths.
11. Downward-Facing Dog
Return to downward-facing dog and hold for five breaths.
Great Yoga Sequences
for Every Day of the Week
There’s no need to get bored with your yoga routine – try out these great sequences for every day of the week!
MONDAY:
Start your week off with a flow that will energize and invigorate you. This sequence includes plenty of sun salutations to get your blood flowing.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee to the ground.
4. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
5. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
6. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
7. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
8. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
9. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
10. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
11. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
12. Repeat steps 2-11.
13. Finish in mountain pose.
TUESDAY:
This sequence is designed to help you stretch and relax your body.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee to the ground.
4. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
5. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
6. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
7. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
8. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
9. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
10. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
11. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
12. Repeat steps 2-11.
13. Finish in mountain pose.
WEDNESDAY:
This sequence is designed to work your core and upper body.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee to the ground.
4. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
5. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
6. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
7. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
8. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
9. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
10. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
11. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
12. Repeat steps 2-11.
13. Finish in mountain pose.
THURSDAY:
This sequence is designed to work your hips and glutes.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee to the ground.
4. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
5. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
6. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
7. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
8. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
9. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
10. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
11. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
12. Repeat steps 2-11.
13. Finish in mountain pose.
FRIDAY:
This sequence is designed to work your upper body and legs.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee to the ground.
4. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
5. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
6. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
7. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
8. Inhale as you extend your left leg back, and exhale as you fold forward into a low lunge.
9. Inhale as you step your left foot back to meet your right, and exhale as you fold forward into a standing forward fold.
10. Inhale as you extend your arms overhead, and exhale as you step your left foot back into a lunge.
11. Inhale as you lift your torso up and extend your arms overhead, and exhale as you step your right foot back into a lunge.
12. Repeat steps 2-11.
13. Finish in mountain pose.
SATURDAY:
This sequence is designed to work your abs and glutes.
1. Begin in mountain pose.
2. Inhale as you raise your arms overhead, and exhale as you fold forward into a forward fold.
3. Inhale as you step your right foot back into a lunge, and exhale as you lower your left knee
Yoga Sun Salutation Sequence
A sun salutation (surya namaskar) is a series of 12 poses done in a fluid sequence. The sequence is designed to warm up the body and awaken the mind.
The sun salutation sequence begins with the mountain pose (tadasana), which is a grounding pose that helps you connect with the earth. From mountain pose, you flow into the forward fold (uttanasana), which stretches the hamstrings and spine.
From forward fold, you move into the plank pose (chaturanga dandasana), which strengthens the core and upper body. From plank, you flow into the upward dog pose (urdhva mukha svanasana), which stretches the back and chest.
Then you move into the downward dog pose (adho mukha svanasana), which stretches the hamstrings and calves. From downward dog, you flow into the lunge pose (anjaneyasana), which stretches the hip flexors and groin.
Next, you move into the warrior 1 pose (virabhadrasana I), which strengthens the legs and opens the chest. From warrior 1, you flow into the warrior 2 pose (virabhadrasana II), which opens the hips and stretches the groin.
Then you flow into the reverse warrior pose (virabhadrasana III), which stretches the hamstrings and opens the chest. From reverse warrior, you flow into the triangle pose (trikonasana), which stretches the sides of the body.
Next, you move into the Extended Triangle pose (utthita trikonasana), which stretches the hamstrings and groin. From Extended Triangle, you flow into the half-moon pose (ardha chandrasana), which strengthens the legs and opens the hips.
Then you flow into the goddess pose (supta baddha konasana), which stretches the inner thighs and groin. From goddess pose, you flow into the reclined bound angle pose (supta baddha konasana), which stretches the groin and hips.
Finally, you flow into the Corpse pose (savasana), which is a resting pose that allows you to relax and de-stress.
The sun salutation sequence is a great way to warm up the body and awaken the mind. It’s a fluid sequence that flows from one pose to the next, and it can be modified to fit your needs. It’s a great sequence to do before a yoga class, or anytime you want to stretch and relax your body.
Earth Day Yoga Sequence
The following yoga sequence is designed to open your heart and energize your body in preparation for Earth Day.
1. Mountain pose (Tadasana)
This pose is a great way to start your practice and center yourself. Stand with your feet hip-width apart and your arms by your sides. Ground your feet into the earth, and lift your chest. Take a deep breath in and exhale slowly.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose is a great way to open your hips and stretch your hamstrings. Come to Downward-facing dog by starting in Mountain pose. exhale and bend your knees, pushing your hips back and lifting your torso and legs into the air. Spread your fingers and press your palms into the ground. Hold for 5 breaths.
3. Chair pose (Utkatasana)
This pose is a great way to build strength in your thighs and glutes. Come to Chair pose by starting in Downward-facing dog. Inhale and step your right foot forward between your hands, and lift your left leg behind you. Sink into your hips and press your palms together in front of your chest. Hold for 5 breaths.
4. Warrior I (Virabhadrasana I)
This pose is a great way to open your hips and chest. Come to Warrior I by starting in Chair pose. Inhale and extend your arms out to the sides, and turn your left foot out 90 degrees and your right foot in about 45 degrees. Sink into your hips and reach your arms toward the sky. Hold for 5 breaths.
5. Triangle pose (Trikonasana)
This pose is a great way to open your hips and chest. Come to Triangle pose by starting in Warrior I. exhale and extend your right arm straight out to the side, and bend your left knee. Reach your left hand toward the ground and your right hand toward the sky. Hold for 5 breaths.
6. Camel pose (Ustrasana)
This pose is a great way to open your hips and chest. Come to Camel pose by starting in Triangle pose. Inhale and extend your right arm and left leg straight back. Reach for your heels with your hands and hold for 5 breaths.
7. Child’s pose (Balasana)
This pose is a great way to relax your body and mind. Come to Child’s pose by starting in Camel pose. Exhale and lower your torso and forehead to the ground. Extend your arms out in front of you and relax your hips and thighs. Hold for 5 breaths.
8. Seated forward fold (Paschimottanasana)
This pose is a great way to stretch your hamstrings and spine. Come to Seated forward fold by sitting in Staff pose. Inhale and extend your arms overhead, and exhale and fold forward. Reach for your toes and hold for 5 breaths.
9. Supine hand-to-big-toe pose (Supta Padangusthasana)
This pose is a great way to stretch your hamstrings and spine. Come to Supine hand-to-big-toe pose by lying on your back in Corpse pose. Bring your right knee into your chest and loop a strap around the ball of your right foot. Extend your left leg straight out on the ground. Hold for 5 breaths, and then switch sides.
10. Corpse pose (Savasana)
This pose is a great way to end your practice and relax your body and mind. Come to Corpse pose by lying on your back in Savasana. Close your eyes and relax your body and mind. Stay in this pose for 5-10 minutes.
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.
