Yoga Sequencing By Mark Stephens
, E-RYT 500 and author of Yoga Sequencing: Designing Paths to the Ultimate Experience
Sequencing is the art of putting poses together in a way that creates a specific effect or experience. When you sequence yoga poses, you are essentially creating a journey for your students, with a beginning, a middle, and an end.
There are many different ways to sequence yoga poses, and there is no one “right” way to do it. The best way to learn is to experiment and find what works best for you. However, there are a few basic principles that can help you get started.
1. Start and End with a Sun Salutation
A good way to start and end a yoga sequence is with a sun salutation. This will help to warm up the body and get the energy flowing. It will also help to create a sense of unity and cohesion between the beginning and the end of the sequence.
2. Establish a Theme
When sequencing yoga poses, it can be helpful to establish a theme. This could be something as simple as “opening up the hips” or “relaxing the mind and body.” Having a theme can help to give your sequence a sense of cohesion and coherence.
3. Use Progression and Regression
When sequencing yoga poses, it’s important to use both progression and regression. Progression means moving from one pose to the next in a logical sequence. Regression means moving from a more challenging pose to a simpler pose. This can be helpful for students who are new to yoga, or for students who are feeling overwhelmed by a more challenging pose.
4. Use Modifications and Variations
When sequencing yoga poses, it’s also important to use modifications and variations. Modifications are easy ways to make a pose easier, while variations are ways to make a pose more challenging. This can be helpful for students who are new to yoga, or for students who want to explore a pose in more depth.
5. Pay Attention to the Breath
When sequencing yoga poses, it’s important to pay attention to the breath. Each pose should be linked with the breath, and the breath should be used to guide the students through the sequence. This can help to create a sense of flow and unity between the poses.
6. Be Creative
The best way to learn sequencing is to be creative and experiment. Try different combinations of poses and see what works best for you. The most important thing is to have fun and let your creativity flow.
Circle Yoga Sequence
The Circle Yoga Sequence is an effective way to warm up the body and increase circulation. The sequence is based on a circle of poses that flow one into the next. The sequence begins with a Sun Salutation and ends with a relaxation pose.
The Circle Yoga Sequence is a great way to start your day or to use as a warm-up before your regular yoga practice. The sequence is simple to follow and can be adapted to your needs and abilities.
The Sun Salutation is a sequence of poses that warms up the body and increases circulation. The sequence begins with a Downward Dog and ends with a forward bend.
The Sun Salutation is a great way to start your day or to use as a warm-up before your regular yoga practice. The sequence is simple to follow and can be adapted to your needs and abilities.
The Forward Bend is a simple pose that stretches the hamstrings and the back of the body.
The Downward Dog is a pose that stretches the hamstrings and the back of the body. It also strengthens the arms and legs.
The Triangle Pose is a pose that stretches the hamstrings, the groin, and the side of the body.
The Half Camel Pose is a pose that stretches the back and the hamstrings.
The Seated Forward Bend is a pose that stretches the hamstrings, the back, and the neck.
The Child’s Pose is a simple pose that stretches the hips, the back, and the shoulders.
The Cat-Cow Pose is a pose that warms up the spine and stretches the back.
The Relaxation Pose is a pose that relaxes the body and the mind.
Development Yoga Sequences Gary Kraftsow
, the founder of the American Viniyoga Institute, has said, “Sequences are the grammar of yoga.” Just as learning grammar enables you to communicate more effectively in your native language, learning the sequences of poses in yoga will help you to move more fluidly and with greater ease in your yoga practice.
There are many different sequences you could learn, but a good place to start is with the Primary Series of Ashtanga Yoga. This sequence is designed to systematically open up the body, starting with the muscles and tendons of the feet and moving up through the hips, spine, and upper body.
If you are new to yoga, it is best to learn the sequence from a qualified teacher. But if you are already familiar with the poses, you can use this sequence as a guide to create your own yoga practice.
Begin by standing in Tadasana (Mountain Pose), with your feet together and your hands at your heart. Take a few deep breaths and relax into the pose.
Then, step your left foot back about three feet and turn it out 45 degrees. Bend your right knee and place your right hand on your right thigh. Reach your left arm up overhead, and turn your head to look up at your left hand. Hold this pose for five breaths.
Step your left foot back to the starting position, and then step your right foot back. Bend your left knee and place your left hand on your left thigh. Reach your right arm up overhead, and turn your head to look up at your right hand. Hold this pose for five breaths.
Then, stand up and repeat the sequence on the other side.
After you have completed the sequence on both sides, stand in Tadasana once again and take a few deep breaths. Notice the difference in how you feel after doing the sequence. You may feel more open and flexible, or you may feel stronger and more energized.
No matter how you feel, be sure to thank your body for its effort. Yoga is all about honoring the body and the breath, and the Primary Series is a great way to start your yoga journey.
30 Minute Yoga Sequence For Beginners Pdf
Don’t be intimidated by yoga! This sequence is designed for beginners, and it will increase your flexibility, strength, and peace of mind.
1. Start in a seated position with your legs crossed, and your hands resting in your lap.
2. Inhale and extend your right arm up towards the ceiling, then exhale and lower it back to your lap.
3. Inhale and extend your left arm up towards the ceiling, then exhale and lower it back to your lap.
4. Repeat steps 2 and 3 for a total of 10 repetitions.
5. Next, sit up tall and extend your legs out in front of you.
6. Reach your arms up towards the ceiling, and then slowly lower them down to your sides.
7. Inhale and raise your left leg up towards the ceiling, then exhale and lower it back to the ground.
8. Inhale and raise your right leg up towards the ceiling, then exhale and lower it back to the ground.
9. Repeat steps 7 and 8 for a total of 10 repetitions.
10. Finally, lie down on your back and relax.
This sequence is a great way to get started with yoga, and it can be repeated as often as you like. Remember to take it slow and be gentle with yourself – you’ll be surprised at how much you can accomplish with a little practice!
Yoga Sequence Timer
is an online timer for yoga sequences that helps you to stay on track with your practice. It’s easy to use – just enter the poses and their durations, and Yoga Sequence Timer will keep track of the time for you. You can even save your sequences for later use. Yoga Sequence Timer is the perfect tool for anyone who wants to create their own yoga sequences, or follow a pre-set sequence.
The best part about Yoga Sequence Timer is that it’s totally free! So download it today and start your yoga practice off on the right foot.
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.