Yoga Sequence Builder For Teachers
Sequencing yoga classes can be a daunting task. It can be hard to know where to start, and even harder to know how to keep things fresh and exciting for your students. The following sequence builder can help make the process a bit easier.
1. Begin by choosing the theme of your class. This could be a particular type of yoga such as Ashtanga, Vinyasa, or Iyengar, or it could be a specific focus such as back care, balance, or detox.
2. Once you have chosen a theme, brainstorm a variety of poses that fit within that theme.
3. Next, create a sequence that links the poses together. This could be a simple flow or a more intricate sequence with specific transitions.
4. Finally, practice the sequence yourself to make sure it flows well and is challenging yet accessible for your students.
The sequence builder can be a valuable tool for yoga teachers. It can help you create well-rounded classes that are both fun and challenging for your students.
35 Minute Yoga Sequence
for Core Strength
Hello friends! Today I am here to share with you a yoga sequence that is perfect for core strength. This sequence is designed to be done in 35 minutes, and it is a great way to start your day or to end a workout. The poses in this sequence are all focused on the core, so you can expect to work your abs, obliques, and lower back.
The first pose in this sequence is Downward Dog. This pose is great for stretching the hamstrings and calves, and it also targets the core. To do Downward Dog, start in a tabletop position. Then, press into your hands and feet and lift your hips up towards the ceiling. Make sure to keep your spine straight, and hold the pose for five breaths.
Next, move on to Cat-Cow. This pose is also great for stretching the hamstrings and calves, and it also targets the core. To do Cat-Cow, start on your hands and knees. Then, arch your back and tuck your chin as you exhale, and do the opposite on the inhale. Make sure to keep your spine straight and your core engaged for this pose. Hold the pose for five breaths.
The third pose in this sequence is Warrior I. This pose is great for strengthening the core and the legs. To do Warrior I, start in a standing position. Then, step your left foot forward and bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides and tilt your head back. Hold the pose for five breaths, and then switch sides.
The fourth pose in this sequence is Triangle Pose. This pose is great for strengthening the core and the legs. To do Triangle Pose, start in a standing position. Then, step your left foot forward and bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides and tilt your head back. Hold the pose for five breaths, and then switch sides.
The fifth pose in this sequence is Chair Pose. This pose is great for strengthening the core and the legs. To do Chair Pose, start in a standing position. Then, bend your knees and sit back as if you are sitting in a chair. Reach your arms out in front of you, and hold the pose for five breaths.
The sixth pose in this sequence is Reverse Triangle Pose. This pose is great for strengthening the core and the legs. To do Reverse Triangle Pose, start in a standing position. Then, step your right foot forward and bend your right knee so that your thigh is parallel to the floor. Reach your arms out to the sides and tilt your head back. Hold the pose for five breaths, and then switch sides.
The seventh pose in this sequence is Half Moon Pose. This pose is great for strengthening the core and the legs. To do Half Moon Pose, start in a standing position. Then, lift your left leg off the ground and reach your left arm up to the sky. Hold the pose for five breaths, and then switch sides.
The eighth pose in this sequence is Mountain Pose. This pose is great for strengthening the core and the legs. To do Mountain Pose, start in a standing position. Then, stand tall and straight with your feet hip-width apart. Reach your arms out to the sides and hold the pose for five breaths.
The ninth pose in this sequence is Extended Triangle Pose. This pose is great for strengthening the core and the legs. To do Extended Triangle Pose, start in a standing position. Then, step your right foot forward and bend your right knee so that your thigh is parallel to the floor. Reach your arms out to the sides and tilt your head back. Hold the pose for five breaths, and then switch sides.
The tenth and final pose in this sequence is Downward Facing Dog. To do Downward Facing Dog, start in a tabletop position. Then, press into your hands and feet and lift your hips up towards the ceiling. Make sure to keep your spine straight, and hold the pose for five breaths.
I hope you enjoy this yoga sequence for core strength!
Hot Power Fusion Yoga Sequence
The heat of power fusion yoga is all about the connection between mind, body and spirit. The sequence begins with a Sun Salutation to warm up the body and focus the mind. The next pose is Half Camel which opens the chest and strengthens the back. The sequence then moves to Warrior I which builds strength and stamina in the legs. The next pose is Triangle Pose which stretches the hamstring and groin. The sequence ends with a Corpse Pose to relax the body and mind.
A Kundalini Yoga Sequence To Find Your Courage
The kundalini energy is often described as a coiled snake at the base of the spine. When it is awakened, this energy can travel up the spine, providing a powerful experience of energy and consciousness.
In order to awaken your kundalini energy, you will need to find your courage. This sequence will help you to find the courage you need to awaken your kundalini energy and experience the full power of this energy.
1. Sit in a comfortable position with your spine straight. Close your eyes and focus on your breath.
2. Inhale and exhale deeply, allowing yourself to relax and release any tension or stress you may be feeling.
3. When you are ready, begin to focus on the kundalini energy at the base of your spine.
4. Visualize the energy as a coiled snake, just waiting to be awakened.
5. Inhale and exhale deeply, focusing on the power of the kundalini energy.
6. When you are ready, begin to move your body, slowly and mindfully, as you focus on the energy at the base of your spine.
7. Allow the energy to travel up your spine, providing you with a powerful experience of energy and consciousness.
8. Continue to move your body and focus on the energy at the base of your spine until you reach your peak experience.
9. When you are finished, slowly and mindfully move your body back to its original position.
10. Take a few deep breaths and allow yourself to relax and reflect on your experience.
This Kundalini Yoga sequence will help you to find your courage and awaken your kundalini energy. The sequence is designed to be slow and mindful, so that you can focus on the power of the kundalini energy and allow it to travel up your spine. The sequence should be practiced slowly and mindfully, so that you can experience the full power of the kundalini energy.
Printable Beginner Yoga Sequence
Hello everyone!
I am so excited to be starting a yoga sequence blog! I have been practicing yoga for about 5 years and have fallen in love with the way it makes me feel. I am a beginner yogi, so I understand that not everyone is familiar with all of the poses. I hope to provide a sequence that is easy to follow, beginner friendly, and will make you feel amazing!
The sequence that I am going to be providing today is called The Sun Salutation. The Sun Salutation is a sequence of 12 poses that is typically done as a warm-up. It is a great way to get your body moving and your blood flowing. It is also a great way to start your day, as it wakes you up and gets you ready for the day ahead.
The Sun Salutation sequence is as follows:
1. Mountain Pose
2. Downward Dog
3. Upward Dog
4. Cobra Pose
5. Child’s Pose
6. Cat-Cow Pose
7. Lunge
8. Warrior I
9. Warrior II
10. Reverse Warrior
11. Triangle Pose
12. Extended Triangle Pose
I am going to provide a description of each pose, as well as a few modifications that you can make if you are a beginner.
Mountain Pose:
Mountain Pose is a basic standing pose. It is a great pose to practice grounding and centering yourself.
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 1-2 breaths.
Modifications:
If you are a beginner, you can stand with your feet hip-width apart instead of together. You can also keep your arms at your sides or fold your arms in prayer position in front of your chest.
Downward Dog:
Downward Dog is a pose that stretches the entire body. It is a great pose to do after a long day of work, as it releases tension in the neck and shoulders.
To do Downward Dog, start in Mountain Pose. Step your right foot back and come into a downward dog position. Your hands should be shoulder-width apart and your feet should be hip-width apart. Spread your fingers and press down into your palms. Engage your core and tuck your tailbone under. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can come into a tabletop position instead of a downward dog. You can also bend your knees if needed.
Upward Dog:
Upward Dog is a pose that stretches the chest and shoulders. It is a great pose to do after a long day of work, as it releases tension in the neck and shoulders.
To do Upward Dog, start in Downward Dog. Engage your core and press your palms into the ground. Lift your chest and elongate your spine. Look straight ahead and hold for 1-2 breaths.
Modifications:
If you are a beginner, you can come into a tabletop position instead of a downward dog. You can also bend your knees if needed.
Cobra Pose:
Cobra Pose is a pose that stretches the chest and shoulders. It is a great pose to do to open up the chest and improve posture.
To do Cobra Pose, start in Downward Dog. Engage your core and press your palms into the ground. Lift your chest and elongate your spine. Look straight ahead and hold for 1-2 breaths.
Modifications:
If you are a beginner, you can come into a tabletop position instead of a downward dog. You can also bend your knees if needed.
Child’s Pose:
Child’s Pose is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to release tension in the lower back.
To do Child’s Pose, start in Tabletop Pose. Bring your knees together and sit back on your heels. Fold your torso over your thighs and extend your arms out in front of you. Hold for 1-2 breaths.
Modifications:
If you are a beginner, you can keep your knees apart instead of together. You can also keep your arms at your sides.
Cat-Cow Pose:
Cat-Cow Pose is a pose that stretches the spine and warms up the body. It is a great pose to do before doing any other poses.
To do Cat-Cow Pose, start in Tabletop Pose. Arch your back and tuck your chin in as you look up at the sky. Hold for 1-2 breaths. Then, release and curve your spine as you tuck your chin in and look down at the ground. Hold for 1-2 breaths.
Modifications:
If you are a beginner, you can keep your knees together and your back flat as you move through the pose.
Lunge:
Lunge is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Lunge, start in Downward Dog. Step your right foot forward and come into a lunge position. Your left knee should be bent and your right knee should be extended. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can keep your left knee bent and your right knee extended. You can also come into a tabletop position instead of a lunge.
Warrior I:
Warrior I is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Warrior I, start in Lunge. Extend your left arm up to the sky and turn your head to look up at your left hand. Keep your core engaged and your back straight. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can keep your left knee bent and your right knee extended. You can also come into a tabletop position instead of a lunge.
Warrior II:
Warrior II is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Warrior II, start in Warrior I. Extend your right arm up to the sky and turn your head to look up at your right hand. Keep your core engaged and your back straight. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can keep your right knee bent and your left knee extended. You can also come into a tabletop position instead of a lunge.
Reverse Warrior:
Reverse Warrior is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Reverse Warrior, start in Warrior II. Rotate your torso to the right and extend your left arm up to the sky. Keep your core engaged and your back straight. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can keep your left knee bent and your right knee extended. You can also come into a tabletop position instead of a lunge.
Triangle Pose:
Triangle Pose is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Triangle Pose, start in Warrior II. Turn your torso to the right and extend your right arm up to the sky. Keep your core engaged and your back straight. Bend your left knee and extend your left arm down to the ground. Hold for 1-2 breaths and then switch sides.
Modifications:
If you are a beginner, you can keep your right knee bent and your left knee extended. You can also come into a tabletop position instead of a lunge.
Extended Triangle Pose:
Extended Triangle Pose is a pose that stretches the hips, thighs, and ankles. It is a great pose to do to open up the hips and improve posture.
To do Extended Triangle Pose, start in Triangle Pose. Turn your torso to the right and extend your right arm up to the sky. Keep your core engaged and your back straight. Bend your left knee and extend your left arm down to the ground. Reach your left arm up to the sky and hold for 1-2 breaths.
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.
