Yoga Sequence Stick Figures
There are many yoga poses that can be incorporated into a sequence. A sequence can be designed to target a specific area of the body, or it can be a more general sequence that is designed to improve overall health and well-being. When designing a sequence, it is important to consider the order of the poses, as well as the duration of each pose.
Some basic tips for sequencing yoga poses:
1. Start with a warm-up pose to get the body moving and prepare for the sequence.
2. Follow the warm-up with some standing poses, which will help to build strength and stability.
3. Move on to some seated poses, which will help to open the body and lengthen the spine.
4. Finish the sequence with a few relaxation poses to calm the mind and body.
Here is a basic yoga sequence that can be used to improve overall health and well-being:
1. Warm-up: Sun Salutation
2. Standing poses: Triangle Pose, Warrior II Pose, Half Moon Pose
3. Seated poses: Camel Pose, Fish Pose, Seated Forward Bend
4. Relaxation: Savasana
Advanced Ashtanga Yoga Sequence
:
In this advanced Ashtanga yoga sequence we will be working on more difficult poses and sequences. If you are new to Ashtanga yoga, or are not yet comfortable with the basic sequence, I suggest you practice that sequence until you have it mastered before attempting this more advanced sequence.
This sequence is not intended to be a complete Ashtanga yoga practice, but rather a more challenging sequence to further your practice. If you have the time and energy, you can always add in some of the basic poses from the first sequence.
1. Sun Salutations A & B
2. Half Moon Pose
3. Triangle Pose
4. Warrior I Pose
5. Warrior II Pose
6. Reverse Warrior Pose
7. Downward Dog Pose
8. Camel Pose
9. Wheel Pose
10. Bridge Pose
11. Fish Pose
12. Happy Baby Pose
13. Corpse Pose
90 Min Yin Yoga Sequence
This 90 min Yin Yoga sequence is designed to open up the hips, pelvis, and lower spine. It is a great sequence to do if you are feeling tight in these areas, or if you are preparing for a pregnancy.
1. Start in a comfortable seated position with your knees bent and your feet flat on the ground. If you need more support, you can place a block or bolster behind you.
2. Inhale and reach your arms up overhead. Exhale and fold forward, letting your head and neck hang down.
3. Hold for a few breaths, then inhale and slowly rise back up to seated.
4. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
5. Sit for a few breaths, then switch sides.
6. Reach your arms up overhead, then exhale and fold forward.
7. Hold for a few breaths, then inhale and slowly rise back up to seated.
8. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
9. Reach your left arm up to the sky, and your right arm down by your side.
10. Hold for a few breaths, then switch sides.
11. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
12. Reach your left arm up to the sky, and your right arm down by your side.
13. Bend your left knee and reach your left arm down to the inside of your left ankle.
14. Hold for a few breaths, then switch sides.
15. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
16. Reach your left arm up to the sky, and your right arm down by your side.
17. Reach your right arm up to the sky, and your left arm down by your side.
18. Bend your left knee and reach your left arm down to the inside of your left ankle.
19. Hold for a few breaths, then switch sides.
20. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
21. Reach your left arm up to the sky, and your right arm down by your side.
22. Reach your right arm up to the sky, and your left arm down by your side.
23. Bend your left knee and reach your left arm down to the inside of your left ankle.
24. Hold for a few breaths, then switch sides.
25. Come to standing, and bring your feet together.
26. Inhale and reach your arms up overhead.
27. Exhale and fold forward, letting your head and neck hang down.
28. Hold for a few breaths, then inhale and slowly rise back up to standing.
29. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
30. Sit for a few breaths, then switch sides.
31. Reach your arms up overhead, then exhale and fold forward.
32. Hold for a few breaths, then inhale and slowly rise back up to seated.
33. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
34. Reach your left arm up to the sky, and your right arm down by your side.
35. Reach your right arm up to the sky, and your left arm down by your side.
36. Bend your left knee and reach your left arm down to the inside of your left ankle.
37. Hold for a few breaths, then switch sides.
38. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
39. Reach your left arm up to the sky, and your right arm down by your side.
40. Reach your right arm up to the sky, and your left arm down by your side.
41. Bend your left knee and reach your left arm down to the inside of your left ankle.
42. Hold for a few breaths, then switch sides.
43. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
44. Reach your left arm up to the sky, and your right arm down by your side.
45. Reach your right arm up to the sky, and your left arm down by your side.
46. Bend your left knee and reach your left arm down to the inside of your left ankle.
47. Hold for a few breaths, then switch sides.
48. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
49. Reach your left arm up to the sky, and your right arm down by your side.
50. Reach your right arm up to the sky, and your left arm down by your side.
51. Bend your left knee and reach your left arm down to the inside of your left ankle.
52. Hold for a few breaths, then switch sides.
53. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
54. Reach your left arm up to the sky, and your right arm down by your side.
55. Reach your right arm up to the sky, and your left arm down by your side.
56. Bend your left knee and reach your left arm down to the inside of your left ankle.
57. Hold for a few breaths, then switch sides.
58. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
59. Reach your left arm up to the sky, and your right arm down by your side.
60. Reach your right arm up to the sky, and your left arm down by your side.
61. Bend your left knee and reach your left arm down to the inside of your left ankle.
62. Hold for a few breaths, then switch sides.
63. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
64. Reach your left arm up to the sky, and your right arm down by your side.
65. Reach your right arm up to the sky, and your left arm down by your side.
66. Bend your left knee and reach your left arm down to the inside of your left ankle.
67. Hold for a few breaths, then switch sides.
68. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
69. Reach your left arm up to the sky, and your right arm down by your side.
70. Reach your right arm up to the sky, and your left arm down by your side.
71. Bend your left knee and reach your left arm down to the inside of your left ankle.
72. Hold for a few breaths, then switch sides.
73. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
74. Reach your left arm up to the sky, and your right arm down by your side.
75. Reach your right arm up to the sky, and your left arm down by your side.
76. Bend your left knee and reach your left arm down to the inside of your left ankle.
77. Hold for a few breaths, then switch sides.
78. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
79. Reach your left arm up to the sky, and your right arm down by your side.
80. Reach your right arm up to the sky, and your left arm down by your side.
81. Bend your left knee and reach your left arm down to the inside of your left ankle.
82. Hold for a few breaths, then switch sides.
83. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
84. Reach your left arm up to the sky, and your right arm down by your side.
85. Reach your right arm up to the sky, and your left arm down by your side.
86. Bend your left knee and reach your left arm down to the inside of your left ankle.
87. Hold for a few breaths, then switch sides.
88. Bring your left foot in to your right thigh, and let your right leg fall open to the side.
89. Reach your left arm
How To Plan A Yoga Sequence
When planning a yoga sequence, the first step is to consider the goals of the sequence. What do you hope to achieve?
Are you looking to improve flexibility? Strength? Balance?
Do you want to focus on a specific area of the body?
Are you looking to relax and de-stress?
Once you know what you hope to achieve, you can start to put together a sequence that will help you achieve your goals.
The next step is to consider the time you have available for your sequence.
If you have only a few minutes, you can focus on a few basic poses that will help to improve your flexibility, strength or balance.
If you have more time, you can add in some more challenging poses that will take your practice to a deeper level.
Once you have considered your goals and the time you have available, you can start to put together your sequence.
The following sequence is a basic sequence that can be used to improve flexibility, strength and balance.
If you have more time, you can add in more challenging poses, or you can focus on a specific area of the body.
Warrior I
Warrior II
Extended Triangle Pose
Downward Dog
Puppy Dog Pose
Camel Pose
Bridge Pose
Sphinx Pose
Savasana
Postpartum Yoga Sequence
for New Moms
The first few weeks and months after having a baby can be a challenging time for new mothers. Your body has gone through a lot of changes and you may be feeling exhausted and overwhelmed. Yoga can be a great way to help you regain your energy and sense of calm. Here is a postpartum yoga sequence that can help you get started.
1. Start by standing in Mountain Pose (Tadasana) with your feet parallel and hip-width apart.
2. Inhale and lift your arms overhead, palms facing each other.
3. Exhale and fold forward, hinging at your hips. Keep your spine long as you lower your head and upper body toward the floor.
4. Hold for a few breaths, then inhale and slowly rise back to standing.
5. Next, come into Child’s Pose (Balasana). Kneel on the floor with your big toes touching, then sit back on your heels and extend your arms forward.
6. Stay here for a few breaths, then inhale and rise back to kneeling.
7. Now come into Triangle Pose (Trikonasana). Step your left foot back about 3 feet and angle your left hip toward the front of the room.
8. Extend your left arm straight out to the side and reach your right arm toward the ceiling.
9. Hold for a few breaths, then switch sides.
10. Finally, come into Corpse Pose (Savasana). Lie on your back and relax your body and mind.
This postpartum yoga sequence can help you ease back into your regular yoga practice. If you have any health concerns, please consult your doctor before practicing yoga.
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.
