The eight-step technique developed by Patanjali, who is regarded as the originator of yoga, forms the basis of contemporary yoga practice. Between the years 800 and 1700 AD, hundreds of years after Patanjali's foundational work, yoga was constantly evolving.

Yoga Sequence Poster

Yoga Sequence Poster

The Yoga Sequence poster is a great way to keep your yoga practice fresh. The poster features a variety of yoga poses, complete with step-by-step instructions and modifications.

Table of Contents

Cool Down Sequence Yoga

Poses

When you work out, your muscles warm up. The heat and energy generated by your body helps your muscles to contract and work more effectively. But if you don’t cool down properly after your workout, all that heat and energy can stay in your muscles, leading to stiffness, soreness, and even injury.

A cool down sequence helps your muscles to return to their resting state, relieving tension and restoring balance. It also helps to flush out any toxins that have built up during your workout.

The best time to do a cool down sequence is after a light or moderate workout. If you’ve just completed a strenuous workout, wait until your heart rate has returned to normal before doing a cool down.

The following sequence of yoga poses will help you to cool down after a workout.

1. Child’s Pose (Balasana)

This pose is a gentle way to release tension in your hips, lower back, and shoulders.

Start by kneeling on the floor, with your big toes touching and your knees hip-width apart. Exhale and fold forward, extending your arms out in front of you. Rest your forehead on the floor, or if that’s uncomfortable, rest it on your yoga block. Stay in this pose for 5-10 breaths.

2. Camel Pose (Ustrasana)

This pose stretches your chest and abs, and releases tension in your neck and shoulders.

Start in kneeling position with your thighs parallel to each other and your hips over your knees. Place your hands on your lower back, and press your hips forward as you arch your back and look up. Hold for 5-10 breaths.

3. Seated Forward Bend (Pashchimottanasana)

This pose stretches your hamstrings, calves, and spine.

Sit on the floor with your legs straight out in front of you. Flex your feet and press your heels into the floor. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for 5-10 breaths.

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4. Legs Up the Wall (Viparita Karani)

This pose is a gentle inversion that helps to calm the mind and relieve tension in the neck and shoulders.

Sit sideways next to a wall and lie down on your back. Bring your legs up the wall and rest your head on the floor. Stay in this pose for 5-10 minutes.

5. Corpse Pose (Savasana)

This pose is the perfect way to end your cool down sequence. It allows your body to completely relax and release any tension that’s built up during your workout.

Lie down on your back and let your arms and legs fall naturally to the floor. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.

Creative Yoga Sequences

for All Levels

There are many different yoga sequences that can be practiced, depending on your level of experience and what you are hoping to achieve. If you are a beginner, it is best to start with a basic sequence that will help you learn the poses and become more comfortable with the practice. Once you have mastered the basic sequence, you can add more challenging poses and sequences to your routine.

If you are looking for a sequence that will help you build strength, try this one:

1. Mountain pose
2. Downward-facing dog
3. Upward-facing dog
4. Chair pose
5. Warrior I
6. Warrior II
7. Triangle pose
8. Half moon pose
9. Extended triangle pose
10. Standing forward bend
11. Seated forward bend
12. Child’s pose

This sequence is designed to build strength and flexibility. If you are looking for a sequence that will help you to relax and de-stress, try this one:

1. Mountain pose
2. Child’s pose
3. Cat-cow pose
4. Downward-facing dog
5. Camel pose
6. Bridge pose
7. Wheel pose
8. Corpse pose

75 Minute Power Yoga Sequence

If you’re looking to get a good sweat going in a short period of time, power yoga is for you! This 75 minute sequence is a great way to get a full-body workout in a short amount of time.

The sequence begins with a few standing poses to get your heart rate up and your muscles warm. We’ll then move into a few hip openers and forward folds to stretch out the lower body. Next, we’ll do a few rounds of sun salutations to get the heart rate up even more, followed by a few backbends and inversions to really stretch out the entire body. Finally, we’ll finish with a few relaxation poses to calm the mind and body.

So, whether you’re short on time or just looking for a challenging and sweaty yoga sequence, give this power yoga sequence a try!

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45 Minute Yoga Class Sequence

This sequence is designed to be a complete yoga class that you can do in about 45 minutes. It includes a combination of standing, seated, and reclining poses, as well as some basic breathing exercises.

1. WARM-UP (5 minutes)

Start by standing tall and inhaling and exhaling deeply a few times. Then, do a few gentle warm-up stretches like neck rolls, arm circles, and waist circles.

2. SUN SALUTATIONS (10 minutes)

Next, move on to the Sun Salutations. Start in Mountain Pose and inhale as you reach your arms up to the sky. Exhale as you fold forward into a Standing Forward Bend. Inhale as you step or jump back to a Plank Pose. Exhale as you lower your body to the floor into a Downward-Facing Dog. Inhale as you step or jump forward to a Standing Forward Bend. Exhale as you fold up into a Standing Mountain Pose. Repeat this sequence 3-5 times.

3. SEATED POSES (10 minutes)

After the Sun Salutations, move on to some seated poses. Sit with your legs straight out in front of you and fold your hands in your lap. Inhale as you reach your chest up to the sky. Exhale as you fold forward into a Seated Forward Bend. Inhale as you reach your arms up to the sky. Exhale as you fold your arms in your lap. Repeat this sequence 3-5 times.

4. RECLINING POSE (5 minutes)

Next, move on to a reclining pose. Lying on your back, bend your knees and place your feet flat on the floor. Place your arms at your sides with your palms facing up. Inhale as you reach your chest up to the sky. Exhale as you fold your arms in your lap. Repeat this sequence 3-5 times.

5. BASIC BREATHING EXERCISES (5 minutes)

Finish your yoga class with some basic breathing exercises. Lying on your back, place one hand on your abdomen and one hand on your chest. Inhale deeply and feel your abdomen rise. Exhale deeply and feel your abdomen fall. Repeat this sequence 3-5 times.

Lori Judge

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.

Cool Down Sequence Yoga

Creative Yoga Sequences

75 Minute Power Yoga Sequence

45 Minute Yoga Class Sequence

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