Yoga Sequence For Tight Shoulders
If you’re like most people, your shoulders are tight. This yoga sequence is designed to help you release the tension in your shoulders and open your chest.
1. Start in Downward Dog.
2. Inhale and reach your right arm up to the sky.
3. Exhale and reach your left arm up to the sky.
4. Hold for five breaths.
5. Switch sides and hold for five breaths.
6. From Downward Dog, walk your feet forward to Child’s Pose.
7. Rest for five breaths.
8. From Child’s Pose, curl up into a ball and rest for five breaths.
9. Repeat Steps 1-8.
Creative Yoga Sequence Ideas
The following yoga sequences are a few of my personal favorites. I hope you enjoy them!
1. Sun Salutation A
2. Sun Salutation B
3. Downward-Facing Dog
4. Upward-Facing Dog
5. Cat-Cow Pose
6. Low Lunge
7. Triangle Pose
8. Half Moon Pose
9. Warrior I Pose
10. Warrior II Pose
11. Reverse Warrior Pose
12. Extended Triangle Pose
13. Half Camel Pose
14. Fish Pose
15. Camel Pose
16. Child’s Pose
17. Happy Baby Pose
18. Corpse Pose
Advanced Vinyasa Flow Yoga Sequence
This sequence is designed to challenge your practice and help you to explore new poses and transitions. Be sure to use caution and props when needed. If you are new to vinyasa yoga, be sure to take it slow and use modifications as needed.
1. Warm up with some Sun Salutations (Surya Namaskar A/B)
2. Bridge Pose (Setu Bandha Sarvangasana)
3. Extended Triangle Pose (Utthita Trikonasana)
4. Low Lunge (Anjaneyasana)
5. Half Camel Pose (Ardha Camel Pose)
6. Low Plank (Chaturanga Dandasana)
7. Upward Dog Pose (Urdhva Mukha Svanasana)
8. Downward Dog Pose (Adho Mukha Svanasana)
9. Low Lunge (Anjaneyasana)
10. Triangle Pose (Trikonasana)
11. Half Camel Pose (Ardha Camel Pose)
12. Low Plank (Chaturanga Dandasana)
13. Upward Dog Pose (Urdhva Mukha Svanasana)
14. Downward Dog Pose (Adho Mukha Svanasana)
15. Child’s Pose (Balasana)
16. Happy Baby Pose (Ananda Balasana)
17. Corpse Pose (Savasana)
90 Minute Hot Yoga Sequence
This 90 minute sequence is designed to open up the body and mind, while building heat and strength. The first half of the sequence focuses on warming up the body with sun salutations and hip openers. The second half of the sequence is a flowing sequence of poses that will build heat and strength.
Warm-Up:
1. Start in Mountain Pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, hinging at the hips.
4. Inhale and reach up to the sky.
5. Exhale and step or jump back to plank pose.
6. Pull your navel to your spine and lower down to your elbows.
7. Inhale and press up to Cobra Pose.
8. Exhale and release.
9. Inhale and step or jump forward to Downward-Facing Dog.
10. Exhale and step or jump forward to Mountain Pose.
Sun Salutations:
1. Inhale and reach up to the sky.
2. Exhale and fold forward, hinging at the hips.
3. Inhale and reach up to the sky.
4. Exhale and step or jump back to plank pose.
5. Pull your navel to your spine and lower down to your elbows.
6. Inhale and press up to Cobra Pose.
7. Exhale and release.
8. Inhale and step or jump forward to Downward-Facing Dog.
9. Exhale and step or jump forward to Mountain Pose.
11. Inhale and reach up to the sky.
12. Exhale and fold forward, hinging at the hips.
13. Inhale and reach up to the sky.
14. Exhale and step or jump back to plank pose.
15. Pull your navel to your spine and lower down to your elbows.
16. Inhale and press up to Cobra Pose.
17. Exhale and release.
18. Inhale and step or jump forward to Downward-Facing Dog.
19. Exhale and step or jump forward to Mountain Pose.
20. Inhale and reach up to the sky.
21. Exhale and fold forward, hinging at the hips.
22. Inhale and reach up to the sky.
23. Exhale and step or jump back to plank pose.
24. Pull your navel to your spine and lower down to your elbows.
25. Inhale and press up to Cobra Pose.
26. Exhale and release.
27. Inhale and step or jump forward to Downward-Facing Dog.
28. Exhale and step or jump forward to Mountain Pose.
29. Inhale and reach up to the sky.
30. Exhale and fold forward, hinging at the hips.
31. Inhale and reach up to the sky.
32. Exhale and step or jump back to plank pose.
33. Pull your navel to your spine and lower down to your elbows.
34. Inhale and press up to Cobra Pose.
35. Exhale and release.
36. Inhale and step or jump forward to Downward-Facing Dog.
37. Exhale and step or jump forward to Mountain Pose.
38. Inhale and reach up to the sky.
39. Exhale and fold forward, hinging at the hips.
40. Inhale and reach up to the sky.
41. Exhale and step or jump back to plank pose.
42. Pull your navel to your spine and lower down to your elbows.
43. Inhale and press up to Cobra Pose.
44. Exhale and release.
45. Inhale and step or jump forward to Downward-Facing Dog.
46. Exhale and step or jump forward to Mountain Pose.
47. Inhale and reach up to the sky.
48. Exhale and fold forward, hinging at the hips.
49. Inhale and reach up to the sky.
50. Exhale and step or jump back to plank pose.
51. Pull your navel to your spine and lower down to your elbows.
52. Inhale and press up to Cobra Pose.
53. Exhale and release.
54. Inhale and step or jump forward to Downward-Facing Dog.
55. Exhale and step or jump forward to Mountain Pose.
56. Inhale and reach up to the sky.
57. Exhale and fold forward, hinging at the hips.
58. Inhale and reach up to the sky.
59. Exhale and step or jump back to plank pose.
60. Pull your navel to your spine and lower down to your elbows.
61. Inhale and press up to Cobra Pose.
62. Exhale and release.
63. Inhale and step or jump forward to Downward-Facing Dog.
64. Exhale and step or jump forward to Mountain Pose.
65. Inhale and reach up to the sky.
66. Exhale and fold forward, hinging at the hips.
67. Inhale and reach up to the sky.
68. Exhale and step or jump back to plank pose.
69. Pull your navel to your spine and lower down to your elbows.
70. Inhale and press up to Cobra Pose.
71. Exhale and release.
72. Inhale and step or jump forward to Downward-Facing Dog.
73. Exhale and step or jump forward to Mountain Pose.
74. Inhale and reach up to the sky.
75. Exhale and fold forward, hinging at the hips.
76. Inhale and reach up to the sky.
77. Exhale and step or jump back to plank pose.
78. Pull your navel to your spine and lower down to your elbows.
79. Inhale and press up to Cobra Pose.
80. Exhale and release.
81. Inhale and step or jump forward to Downward-Facing Dog.
82. Exhale and step or jump forward to Mountain Pose.
83. Inhale and reach up to the sky.
84. Exhale and fold forward, hinging at the hips.
85. Inhale and reach up to the sky.
86. Exhale and step or jump back to plank pose.
87. Pull your navel to your spine and lower down to your elbows.
88. Inhale and press up to Cobra Pose.
89. Exhale and release.
90. Inhale and step or jump forward to Downward-Facing Dog.
91. Exhale and step or jump forward to Mountain Pose.
Flow:
1. Inhale and reach up to the sky.
2. Exhale and fold forward, hinging at the hips.
3. Inhale and reach up to the sky.
4. Exhale and step or jump back to plank pose.
5. Pull your navel to your spine and lower down to your elbows.
6. Inhale and press up to Cobra Pose.
7. Exhale and release.
8. Inhale and step or jump forward to Downward-Facing Dog.
9. Exhale and step or jump forward to Mountain Pose.
10. Inhale and reach up to the sky.
11. Exhale and fold forward, hinging at the hips.
12. Inhale and reach up to the sky.
13. Exhale and step or jump back to plank pose.
14. Pull your navel to your spine and lower down to your elbows.
15. Inhale and press up to Cobra Pose.
16. Exhale and release.
17. Inhale and step or jump forward to Downward-Facing Dog.
18. Exhale and step or jump forward to Mountain Pose.
Best Hatha Yoga Sequences
for Beginners
If you are new to yoga, it can be difficult to know where to start. There are so many yoga poses and sequences, it can be hard to know which ones to do.
Here are some of the best hatha yoga sequences for beginners:
1. The Sun Salutation
The Sun Salutation is a classic yoga sequence that is perfect for beginners. It is a simple sequence of 12 poses that flow one into the next. The Sun Salutation is a great way to warm up your body and get your blood flowing.
2. The Warrior Sequence
The Warrior Sequence is a series of four yoga poses that are designed to build strength and flexibility in the legs and hips. The Warrior Sequence is a great way to improve your balance and stability.
3. The Cobra Sequence
The Cobra Sequence is a series of four yoga poses that are designed to build strength and flexibility in the upper body. The Cobra Sequence is a great way to improve your flexibility and posture.
4. The Bridge Sequence
The Bridge Sequence is a series of four yoga poses that are designed to build strength and flexibility in the back and spine. The Bridge Sequence is a great way to improve your flexibility and posture.
5. The Child’s Pose
The Child’s Pose is a simple yoga pose that is perfect for beginners. It is a great way to relax and stretch the hips, back, and shoulders.
6. The Downward Dog
The Downward Dog is a basic yoga pose that is perfect for beginners. It is a great way to stretch the hamstrings, calves, and back.
7. The Cat-Cow Pose
The Cat-Cow Pose is a simple yoga pose that is perfect for beginners. It is a great way to warm up the spine and stretch the back.
8. The Seated Forward Bend
The Seated Forward Bend is a simple yoga pose that is perfect for beginners. It is a great way to stretch the hamstrings, hips, and back.
9. The Child’s Pose
The Child’s Pose is a simple yoga pose that is perfect for beginners. It is a great way to relax and stretch the hips, back, and shoulders.
10. The Corpse Pose
The Corpse Pose is a simple yoga pose that is perfect for beginners. It is a great way to relax and stretch the body.
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.
