Yoga Sequence Chart
When you are looking to get a good yoga sequence in, it is important to make sure that you are doing the poses in the right order. This will help you to get the most out of your yoga practice, and avoid any injuries.
There are a few different things that you should keep in mind when putting together your yoga sequence. First, you want to make sure that you are including a variety of poses. This will help to work all of the different muscle groups in your body, and will also help to improve your flexibility.
Second, you want to make sure that you are sequencing the poses correctly. This means that you should be doing the poses that require more flexibility and strength before the poses that require less. This will help to prevent any injuries, and will also help you to get the most out of your yoga practice.
Finally, you want to make sure that you are taking your time when doing your yoga sequence. This means that you should be spending at least five minutes in each pose, and that you should be taking a few deep breaths in each pose. This will help you to relax and to get the most out of your yoga practice.
The following is a basic yoga sequence that you can use to get started:
1. Sun Salutations
2. Downward Dog
3. Camel
4. Child’s Pose
5. Mountain Pose
6. Warrior I
7. Warrior II
8. Triangle Pose
9. Half Moon Pose
10. Extended Triangle Pose
11. Seated Forward Bend
12. Pigeon Pose
13. Dead Man’s Pose
14. Corpse Pose
Water Element Yoga Sequence
Water is the element of change, it is constantly moving and shifting. This sequence is designed to help you move with the flow of life and find the fluidity you need to change with the times.
1. Find a comfortable place to sit or stand.
2. Take a deep breath in and as you exhale, imagine all of your stress and tension flowing out of your body with the breath.
3. Inhale and raise your arms up above your head, then exhale and bend forward, folding at the waist. Let your head and arms hang down, feeling the stretch in your back and hamstrings.
4. Inhale and raise your torso back up to standing, then exhale and step or jump to the right, landing with your feet hip-width apart.
5. Inhale and reach your arms out to the sides, then exhale and bend to the right, folding at the waist.
6. Hold for a few breaths, then inhale and come back to standing.
7. Step or jump to the left and repeat the sequence on the left side.
8. After completing both sides, stand in the middle and take a few deep breaths, feeling the fluidity of the water element flowing through your body.
Sacral Chakra Yoga Sequence
The sacral chakra is located in the lower abdomen, just below the navel. It is associated with the color orange, and is the energy center of emotions, pleasure, creativity, and sexuality. The sacral chakra is also responsible for our ability to let go and enjoy life. When this chakra is balanced, we feel creative, emotionally balanced, and sexually satisfied.
The following yoga sequence is designed to help you balance your sacral chakra. It should be practiced regularly, especially if you are feeling out of balance emotionally or creatively.
1. Seated Forward Bend (Paschimottanasana)
This pose stretches the lower back and hips, which can help to open the sacral chakra.
2. Child’s Pose (Balasana)
This pose relaxes the body and mind, which can help to open the sacral chakra.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose opens the hips and stretches the back, which can help to energize the sacral chakra.
4. Camel (Ustrasana)
This pose stretches the entire back body, which can help to open the sacral chakra.
5. Bridge (Setu Bandha Sarvangasana)
This pose stretches the hips and groin, which can help to open the sacral chakra.
6. Fish (Matsyasana)
This pose relaxes the spine and opens the chest, which can help to open the sacral chakra.
7. Warrior I (Virabhadrasana I)
This pose energizes the lower body and strengthens the legs, which can help to open the sacral chakra.
8. Triangle (Trikonasana)
This pose stretches the sides of the body, which can help to open the sacral chakra.
9. Half Camel (Ardha Ustrasana)
This pose stretches the back and hips, which can help to open the sacral chakra.
10. Corpse (Savasana)
This pose allows the body and mind to relax, which can help to open the sacral chakra.
All Levels Yoga Class Sequence
As an all levels yoga class, this sequence is designed to be accessible to students of all levels of experience, from beginner to experienced. It begins with a few basic poses to warm up the body, then moves into a sequence of more challenging poses. If a student is feeling comfortable in the basic poses and wants to move on to the more challenging poses, they are welcome to do so. If a student is feeling uncomfortable or unsafe in any of the poses, they are welcome to modify the pose or skip it altogether.
The sequence begins with a few basic poses to warm up the body: Downward-Facing Dog, Cat-Cow, and Mountain Pose. Then, the sequence moves into a sequence of more challenging poses: Triangle Pose, Warrior I, and Half Camel. If a student is feeling comfortable in the basic poses and wants to move on to the more challenging poses, they are welcome to do so. If a student is feeling uncomfortable or unsafe in any of the poses, they are welcome to modify the pose or skip it altogether.
The sequence ends with a few basic poses to cool down the body: Child’s Pose, Downward-Facing Dog, and Mountain Pose.
Creative Hatha Yoga Sequence
There are many different types of yoga, but one of the most popular is Hatha yoga. Hatha is a gentle form of yoga that is perfect for beginners. It is also a great choice for people who are not in great shape, because it is a low-impact exercise.
Hatha yoga is a combination of two Sanskrit words, ha and tha. Ha means sun and tha means moon. Hatha yoga is all about finding balance between these two energies.
The sequence below is a basic Hatha yoga sequence that is perfect for beginners.
1. Warm up
Start by warming up your body with some simple stretches.
2. Downward Dog
From a standing position, place your hands on the floor and step your feet back until you are in a Downward Dog position. Hold for a few seconds, and then release.
3. Child’s Pose
From Downward Dog, move into Child’s Pose. Place your knees on the floor, and then rest your forehead on the floor. Hold for a few seconds, and then release.
4. Cat-Cow Pose
From Child’s Pose, move into Cat-Cow Pose. Start on all fours, and then arch your back up and look up at the ceiling. Hold for a few seconds, and then release. Next, tuck your chin and round your back, and look at your navel. Hold for a few seconds, and then release.
5. Downward Dog
Return to Downward Dog.
6. Warrior I
From Downward Dog, step your right foot forward and come into a Warrior I pose. Raise your arms up above your head, and hold for a few seconds.
7. Warrior II
From Warrior I, turn your body to the right so that you are in a Warrior II pose. Raise your arms up above your head, and hold for a few seconds.
8. Triangle Pose
From Warrior II, rotate your body so that you are in a Triangle pose. Reach your right arm out to the side, and your left arm straight up in the air. Hold for a few seconds, and then release.
9. Downward Dog
Return to Downward Dog.
10. Child’s Pose
From Downward Dog, move into Child’s Pose. Place your knees on the floor, and then rest your forehead on the floor. Hold for a few seconds, and then release.
11. Cat-Cow Pose
From Child’s Pose, move into Cat-Cow Pose. Start on all fours, and then arch your back up and look up at the ceiling. Hold for a few seconds, and then release. Next, tuck your chin and round your back, and look at your navel. Hold for a few seconds, and then release.
12. Warrior I
From Downward Dog, step your left foot forward and come into a Warrior I pose. Raise your arms up above your head, and hold for a few seconds.
13. Warrior II
From Warrior I, turn your body to the left so that you are in a Warrior II pose. Raise your arms up above your head, and hold for a few seconds.
14. Triangle Pose
From Warrior II, rotate your body so that you are in a Triangle pose. Reach your left arm out to the side, and your right arm straight up in the air. Hold for a few seconds, and then release.
15. Downward Dog
Return to Downward Dog.
16. Child’s Pose
From Downward Dog, move into Child’s Pose. Place your knees on the floor, and then rest your forehead on the floor. Hold for a few seconds, and then release.
17. Cat-Cow Pose
From Child’s Pose, move into Cat-Cow Pose. Start on all fours, and then arch your back up and look up at the ceiling. Hold for a few seconds, and then release. Next, tuck your chin and round your back, and look at your navel. Hold for a few seconds, and then release.
18. Forward Bend
From Child’s Pose, move into a Forward Bend. Bend at your waist, and reach for your toes. Hold for a few seconds, and then release.
19. Chair Pose
From Forward Bend, move into a Chair Pose. Sit down like you are sitting in a chair, and hold for a few seconds.
20. Camel Pose
From Chair Pose, move into Camel Pose. Reach your hands back and grab your ankles. Arch your back, and hold for a few seconds.
21. Downward Dog
Return to Downward Dog.
22. Child’s Pose
From Downward Dog, move into Child’s Pose. Place your knees on the floor, and then rest your forehead on the floor. Hold for a few seconds, and then release.
23. Cat-Cow Pose
From Child’s Pose, move into Cat-Cow Pose. Start on all fours, and then arch your back up and look up at the ceiling. Hold for a few seconds, and then release. Next, tuck your chin and round your back, and look at your navel. Hold for a few seconds, and then release.
24. Corpse Pose
Finish your sequence by relaxing in Corpse Pose. Lie down on your back, and relax your body. Hold for a few seconds, and then release.
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.
