Yoga Ending Sequence
: Savasana
Savasana, or corpse pose, is the final resting pose in a yoga practice. It is a time to let go, relax and restore.
To come into Savasana, lie down on your back with your legs and arms relaxed at your sides. Close your eyes and focus on your breath.
Allow your body to completely relax. Release all of your thoughts and tensions. Stay in this pose for 3-5 minutes.
Savasana is a great way to end a yoga practice. It allows you to relax and restore your body and mind. It is a time to let go of all your thoughts and tensions.
When you are finished, slowly roll to one side and then slowly sit up. Take a few deep breaths and then slowly stand up.
Sample Yoga Sequence
for Beginners
The following yoga sequence is designed specifically for beginners. Each pose is explained and accompanied by an illustration. Remember to always consult with your doctor before starting a new exercise routine.
1. Mountain Pose
Mountain pose is a foundational yoga pose that helps to ground and focus the mind. To perform mountain pose, stand with your feet together and your hands at your sides. Engage your thighs and tuck your tailbone under to lengthen your spine. Lift your chest and press your shoulders down and away from your ears. Hold for 5-10 breaths.
2. Downward-Facing Dog
Downward-facing dog is a great pose to open up the spine and stretch the hamstrings. To perform downward-facing dog, start in mountain pose. Bend your knees and place your hands on the floor, then lift your hips up and back into the air, forming an inverted V shape with your body. Keep your head between your arms and hold for 5-10 breaths.
3. Chair Pose
Chair pose is a great way to strengthen the thighs and glutes. To perform chair pose, start in mountain pose. Shift your weight to your heels and bend your knees, sitting back as if you are sitting in a chair. Extend your arms straight out in front of you and hold for 5-10 breaths.
4. Camel Pose
Camel pose is a great stretch for the chest and abs. To perform camel pose, start in table pose. Place your hands on your hips and press your hips forward as you arch your back and extend your head and neck back. Hold for 5-10 breaths.
5. Cat-Cow Pose
Cat-cow pose is a great stretch for the spine and abs. To perform cat-cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin. Continue to move between these two poses, alternating for 5-10 breaths.
6. Child’s Pose
Child’s pose is a great way to rest and stretch the hips, thighs, and ankles. To perform child’s pose, start on all fours. Extend your left leg out behind you and fold your right leg in toward your chest. Rest your forehead on your right knee and extend your arms out in front of you. Hold for 5-10 breaths, then switch sides.
Gentle Yoga Restorative Yoga Sequence
The body is designed to move and be active. However, there are times when the body needs a break. This is where gentle yoga and restorative yoga comes in. These two yoga styles are perfect for when the body needs a break. Gentle yoga is a slower paced yoga style that is perfect for beginners or for when you need a slower paced class. Restorative yoga is a slower paced class that uses props to help you relax and restore the body.
A gentle yoga and restorative yoga sequence is perfect for when you are feeling stressed or anxious. The sequence will help to calm the mind and the body. It is also a great sequence to do before bed to help you relax and get a good night’s sleep.
The sequence begins with some gentle stretching to warm up the body. You will then move into a few gentle yoga poses. Next, you will move into the restorative yoga poses. The sequence ends with some gentle yoga poses to cool down the body.
Here is a breakdown of the sequence:
1. Warm up the body with some gentle stretching.
2. Move into a few gentle yoga poses.
3. Move into the restorative yoga poses.
4. End the sequence with some gentle yoga poses.
Yoga Flow Sequence Intermediate
Level
When you are feeling strong and stable in your practice, you can begin to explore more advanced yoga poses. In this sequence, we will work on expanding our range of motion and strength in key areas. Be sure to use plenty of props to make these poses more accessible and safe.
1. Downward-Facing Dog
Start in downward-facing dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press firmly into the mat. Draw your navel in towards your spine and lengthen your tailbone towards the floor. Hold for five breaths.
2. Upward-Facing Dog
From downward-facing dog, tuck your toes and lift your hips up towards the sky, coming into upward-facing dog. Keep your hands shoulder-width apart and your elbows straight. Hold for five breaths.
3. Plank
From upward-facing dog, slowly lower your hips to the mat and come into plank pose. Keep your body in a straight line from your head to your heels. Press your palms firmly into the mat and hold for five breaths.
4. Downward-Facing Dog
From plank, slowly lower your hips to the mat and press back into downward-facing dog. Hold for five breaths.
5. Camel
From downward-facing dog, step your right foot forward between your hands. Reach your right hand to the back of your right thigh and reach your left hand to the back of your left thigh. Press your hips forward and lift your chest up tall. Hold for five breaths.
6. Reverse Warrior
From camel, reach your left hand to the ceiling and pivot your body to the left, coming into reverse warrior. Keep your right hand on your right thigh and your left arm extended towards the ceiling. Hold for five breaths.
7. Triangle
From reverse warrior, reach your right hand down to the floor and extend your left arm towards the ceiling. Turn your left foot in towards your right and extend your right leg out to the side. Hold for five breaths.
8. Half Camel
From triangle, reach your right hand to the back of your right thigh and press your hips forward. Lift your chest up tall and hold for five breaths.
9. Fish
From triangle, bend your knees and reach your arms forward, coming into fish pose. Keep your spine long and press your chest towards your thighs. Hold for five breaths.
10. Child’s Pose
From fish, release your hands and knees and come into child’s pose. Rest your forehead on the mat and extend your arms out in front of you. Hold for five breaths.
11. Downward-Facing Dog
From child’s pose, curl your toes under and press into down dog. Hold for five breaths.
12. Happy Baby
From downward-facing dog, bend your knees and reach for your feet, coming into happy baby pose. Hold for five breaths.
13. Corpse Pose
From happy baby, release your feet and come into corpse pose. Rest your arms and legs outstretched and close your eyes. Hold for five minutes.
Energy Flow Yoga Sequence
Energy Flow Yoga is a sequence of poses designed to help you move and flow with your energy. The sequence is designed to open up your energy channels and help you to feel more connected to your energy body. The poses are also designed to help you to feel more grounded and connected to the earth. The sequence can be used to help you to manage stress and anxiety, and to help you to feel more energized and balanced.
The sequence begins with a warm-up, followed by the energy flow poses. The sequence ends with a cool-down. You can do the entire sequence, or you can pick and choose the poses that you want to do.
Warm-Up:
1. Stand with your feet hip-width apart.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and raise your arms overhead.
5. Exhale and step or jump back to plank pose.
6. Inhale and lower your body to the floor.
7. Exhale and step or jump back to Downward-Facing Dog.
8. Inhale and raise your right leg up high.
9. Exhale and switch legs.
10. Inhale and return to Downward-Facing Dog.
11. Exhale and step or jump forward to Forward-Facing Dog.
12. Inhale and raise your left leg up high.
13. Exhale and switch legs.
14. Inhale and return to Forward-Facing Dog.
15. Exhale and step or jump back to Downward-Facing Dog.
16. Inhale and lower your body to the floor.
17. Exhale and lie down on your back.
18. Inhale and raise your knees to your chest.
19. Exhale and release your knees.
20. Inhale and repeat pose 18.
21. Exhale and release your knees.
22. Inhale and hug your knees to your chest.
23. Exhale and release your knees.
Energy Flow Poses:
1. Mountain pose.
2. Chair pose.
3. Downward-Facing Dog.
4. Upward-Facing Dog.
5. Half Camel pose.
6. Half Moon pose.
7. Triangle pose.
8. Warrior I pose.
9. Warrior II pose.
10. Reverse Warrior pose.
11. Child’s pose.
12. Bridge pose.
13. Wheel pose.
14. Corpse pose.
Cool-Down:
1. Stand with your feet hip-width apart.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and raise your arms overhead.
5. Exhale and step or jump back to plank pose.
6. Inhale and lower your body to the floor.
7. Exhale and step or jump back to Downward-Facing Dog.
8. Inhale and lower your knees to the floor.
9. Exhale and release your knees.
10. Inhale and lie down on your back.
11. Exhale and hug your knees to your chest.
12. Inhale and release your knees.
13. Inhale and hug your knees to your chest.
14. Exhale and release your knees.
15. Inhale and hug your knees to your chest.
16. Exhale and release your knees.
17. Inhale and hug your knees to your chest.
18. Exhale and release your knees.
19. Inhale and hug your knees to your chest.
20. Exhale and release your knees.
21. Inhale and hug your knees to your chest.
22. Exhale and release your knees.
23. Inhale and hug your knees to your chest.
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.
