Yoga Sequence Hamstrings
The hamstrings are a group of three muscles located at the back of the thigh. These muscles are responsible for bending the knee and extending the hip. The hamstrings can be a tricky muscle group to stretch and can often be tight, especially in people who sit a lot or who have a lot of running and jumping in their sport.
A good hamstring stretch sequence should target all three of the hamstring muscles. The following sequence is a great way to do this.
1. Start by standing with your feet hip-width apart.
2. Bend your right knee and bring your heel towards your butt.
3. Reach your right hand down towards your ankle and hold onto your ankle.
4. Gently pull your ankle towards your butt until you feel a stretch in your right hamstring.
5. Hold the stretch for 30 seconds, then release.
6. Repeat on the other side.
7. Next, stand with your feet together and bend your left knee.
8. Reach your left hand down towards your ankle and hold onto your ankle.
9. Gently pull your ankle towards your butt until you feel a stretch in your left hamstring.
10. Hold the stretch for 30 seconds, then release.
11. Repeat on the other side.
12. Finally, stand with your feet hip-width apart and extend your left leg out to the side.
13. Bend your right knee and reach your right hand down towards your ankle.
14. Gently pull your ankle towards your butt until you feel a stretch in your right hamstring.
15. Hold the stretch for 30 seconds, then release.
16. Repeat on the other side.
The hamstring stretch sequence above is a great way to target all three of the hamstring muscles. If you find that your hamstrings are still tight, try doing this sequence a few times a week until you start to feel a difference.
1.5 Hour Yoga Sequence
for Beginners
If you’re new to yoga, here is a 1.5-hour sequence to help you get started.
Warm-Up
Start by warming up your body with some simple poses.
1. Downward-Facing Dog: Start on all fours with your hands directly below your shoulders and your knees directly below your hips. tuck your toes under and press your hips up and back, extending your spine and coming into Downward-Facing Dog. Hold for five breaths.
2. Child’s Pose: Come back to all fours and then bring your big toes together, knees wide apart. Sit back on your heels and extend your arms forward, coming into Child’s Pose. Hold for five breaths.
3. Cat-Cow: From Child’s Pose, come onto your hands and knees. Inhale as you arch your back and look up, and then exhale as you round your back and tuck your chin. Continue moving with your breath for five rounds.
4. Warrior I: From Child’s Pose, come onto your hands and knees. Step your left foot forward and come up into a low lunge, with your left knee over your ankle and your right leg straight back. Reach your arms up overhead. Hold for five breaths.
5. Warrior II: From Warrior I, inhale and step your left foot back and turn your body to the right, extending your arms out to the side. Keep your back leg straight and your front knee bent. Hold for five breaths.
6. Reverse Warrior: From Warrior II, exhale and step your right foot back and turn your body to the left, extending your arms out to the side. Keep your back leg straight and your front knee bent. Hold for five breaths.
7. Triangle Pose: From Warrior II, exhale and extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side. Hold for five breaths.
8. Half Camel: From Triangle Pose, reach your right hand to your right ankle and press your hips up and forward. Hold for five breaths.
9. Child’s Pose: Come back to Child’s Pose for a few breaths.
Main Sequence
Now that your body is warm, it’s time to do the main sequence.
1. Mountain Pose: Start in Mountain Pose with your feet together and your arms at your sides.
2. Downward-Facing Dog: From Mountain Pose, step your feet back to come into Downward-Facing Dog.
3. Plank Pose: From Downward-Facing Dog, lower your knees to the ground and come into Plank Pose.
4. Chaturanga Dandasana: From Plank Pose, lower your body to the ground and come into Chaturanga Dandasana.
5. Upward-Facing Dog: From Chaturanga Dandasana, press your palms into the ground and come up into Upward-Facing Dog.
6. Downward-Facing Dog: From Upward-Facing Dog, step your feet back to come into Downward-Facing Dog.
7. Camel Pose: From Downward-Facing Dog, come up into a standing position and extend your arms up overhead. Bend backwards and reach for your ankles.
8. Chair Pose: From Camel Pose, keep your arms extended overhead and bend your knees to come into Chair Pose.
9. Half Moon Pose: From Chair Pose, extend your left arm up and to the side and your right leg out to the side. Balance on your left foot and reach your right hand to the ground.
10. Triangle Pose: From Half Moon Pose, extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side.
11. Downward-Facing Dog: From Triangle Pose, come back into Downward-Facing Dog.
12. Mountain Pose: From Downward-Facing Dog, come back into Mountain Pose.
13. Warrior I: From Mountain Pose, step your left foot forward and come up into a low lunge, with your left knee over your ankle and your right leg straight back. Reach your arms up overhead.
14. Warrior II: From Warrior I, inhale and step your left foot back and turn your body to the right, extending your arms out to the side. Keep your back leg straight and your front knee bent.
15. Reverse Warrior: From Warrior II, exhale and step your right foot back and turn your body to the left, extending your arms out to the side. Keep your back leg straight and your front knee bent.
16. Triangle Pose: From Warrior II, exhale and extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side.
17. Half Camel: From Triangle Pose, reach your right hand to your right ankle and press your hips up and forward. Hold for five breaths.
18. Child’s Pose: Come back to Child’s Pose for a few breaths.
19. Downward-Facing Dog: Come back into Downward-Facing Dog.
20. Mountain Pose: From Downward-Facing Dog, come back into Mountain Pose.
21. Forward Fold: From Mountain Pose, hinge at your hips and fold forward, keeping your spine straight.
22. Half Lift: From Forward Fold, come up halfway and then fold back down.
23. Camel Pose: From Forward Fold, come up into a standing position and extend your arms up overhead. Bend backwards and reach for your ankles.
24. Chair Pose: From Camel Pose, keep your arms extended overhead and bend your knees to come into Chair Pose.
25. Triangle Pose: From Chair Pose, exhale and extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side.
26. Downward-Facing Dog: From Triangle Pose, come back into Downward-Facing Dog.
27. Mountain Pose: From Downward-Facing Dog, come back into Mountain Pose.
28. Warrior I: From Mountain Pose, step your left foot forward and come up into a low lunge, with your left knee over your ankle and your right leg straight back. Reach your arms up overhead.
29. Warrior II: From Warrior I, inhale and step your left foot back and turn your body to the right, extending your arms out to the side. Keep your back leg straight and your front knee bent.
30. Reverse Warrior: From Warrior II, exhale and step your right foot back and turn your body to the left, extending your arms out to the side. Keep your back leg straight and your front knee bent.
31. Triangle Pose: From Warrior II, exhale and extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side.
32. Half Camel: From Triangle Pose, reach your right hand to your right ankle and press your hips up and forward. Hold for five breaths.
33. Child’s Pose: Come back to Child’s Pose for a few breaths.
34. Downward-Facing Dog: Come back into Downward-Facing Dog.
35. Mountain Pose: From Downward-Facing Dog, come back into Mountain Pose.
36. Forward Fold: From Mountain Pose, hinge at your hips and fold forward, keeping your spine straight.
37. Half Lift: From Forward Fold, come up halfway and then fold back down.
38. Camel Pose: From Forward Fold, come up into a standing position and extend your arms up overhead. Bend backwards and reach for your ankles.
39. Chair Pose: From Camel Pose, keep your arms extended overhead and bend your knees to come into Chair Pose.
40. Triangle Pose: From Chair Pose, exhale and extend your right arm straight out to the side and your left arm straight back. Bend your right knee and extend your left hip out to the side.
41. Downward-Facing Dog: From Triangle Pose, come back into Downward-Facing Dog.
42. Mountain Pose: From Downward-Facing Dog, come back into Mountain Pose.
43. Forward Fold: From Mountain Pose, hinge at your hips and fold forward, keeping your spine straight.
44. Half Lift: From Forward Fold, come up halfway and then fold back down.
45. Camel Pose: From Forward Fold, come up into a standing position and extend your arms up overhead. Bend backwards and reach
Chin Stand Yoga Sequence
Chin stand is a challenging pose that requires strength, balance and focus. It also offers a host of benefits, including improved circulation, strengthened neck and shoulder muscles, and a deeper understanding of your body and mind.
Before you begin, make sure you are well-hydrated and have a few minutes to focus on your practice. You will also need a yoga strap or towel.
Begin by standing in Tadasana (Mountain Pose), and then take a step or two back with your left foot, coming into a wide stance. Bend your right knee and place your right hand on your right thigh.
Inhale as you reach your left arm up, and then exhale as you lower your left hand to your left hip. Turn your gaze to the left and take a few deep breaths.
When you’re ready, reach your left hand behind you and grab your strap or towel. Inhale as you straighten your left arm and lift your chin. Keep your gaze focused on the strap or towel in front of you.
Hold for a few breaths, and then slowly lower your chin and release the strap or towel. Step back to Tadasana and repeat on the other side.
Chin stand is a challenging pose that can offer a host of benefits, including improved circulation, strengthened neck and shoulder muscles, and a deeper understanding of your body and mind. To perform chin stand, begin in Tadasana (Mountain Pose) and take a step or two back with your left foot, coming into a wide stance. Bend your right knee and place your right hand on your right thigh.
Inhale as you reach your left arm up, and then exhale as you lower your left hand to your left hip. Turn your gaze to the left and take a few deep breaths. When you’re ready, reach your left hand behind you and grab your strap or towel. Inhale as you straighten your left arm and lift your chin. Keep your gaze focused on the strap or towel in front of you.
Hold for a few breaths, and then slowly lower your chin and release the strap or towel. Step back to Tadasana and repeat on the other side.
Hatha Yoga Sequencing Lesson Plans
There are many different ways to sequence a yoga class. The following is one possible sequence that can be used to create a hatha yoga class.
1. Warm-up:
Start with some basic stretches to warm up the body. This can include Cat-Cow, Downward-Facing Dog, and Child’s Pose.
2. Sun Salutations:
Do a few rounds of Sun Salutations to get the heart rate up and to warm up the body.
3. Standing Poses:
Do a few standing poses, such as Warrior I and II, Triangle Pose, and Extended Triangle Pose.
4. Backbends:
Do a few backbends, such as Camel Pose and Bow Pose.
5. Forward Bends:
Do a few forward bends, such as Seated Forward Bend and Standing Forward Bend.
6. Twists:
Do a few twists, such as Chair Pose Twist and Half Lord of the Fishes Pose.
7. Savasana:
Finish with a few minutes of relaxation in Savasana.
Yoga Class Sequence Ideas
When you walk in to a yoga class, the first thing you might see is the teacher arranging the props on the mat. You’re probably wondering what’s going on. Why are they doing that? What are they going to do with all of those props?
Here’s a rundown of what you can expect in a typical yoga class sequence:
1. Warm-up
The first part of the class is typically a warm-up. This might involve some simple stretches, some Sun Salutations, or some more vigorous exercises.
2. Foundation poses
Next, the teacher will lead you through a series of basic poses. These are poses that form the foundation of yoga practice. They help to build strength, flexibility, and balance.
3. Modifications
If you’re a beginner, it’s important to learn the basic poses before moving on to more challenging variations. The teacher will offer modifications for each pose, so that everyone can work at their own level.
4. Challenging poses
Once you have a basic understanding of the poses, the teacher will start to introduce more challenging variations. These poses require more strength, flexibility, and balance. They can be quite challenging, but they also offer a lot of benefits.
5. Relaxation
The final part of the class is usually a time for relaxation. The teacher will lead you through a few simple relaxation exercises, and then you’ll have a chance to rest and reflect on the class.
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.
