Yoga Sequence

7/31/2019 Yoga Sequence

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Yoga Beginners Sequence 1o Start/Warm up

Baddha Konasana (supta)Reclined bound ankle pose Adho Mukha VirasanaDown-facing hero pose SalahbasanaLocust pose Balasana - Child pose BidalasanaCat & Cow Pose Adho Mukha SvanasanaDown facing dog pose Eka Pada RajakapotansanaKing Pidgeon Pose Adho Mukha UttanasanaStanding forward bend Urdhva HastasanaStanding raised arms stand TadasanaMountain pose Surya Namaskar (right side) Gentle salute to the sun Surya Namaskar (left side)Gentle salute to the sun

o Middle/Still Warming up VrksasanaTreepose Virabhadrasana 1Warrior Pose 1 Utthita TrikonasanaTriangle Pose Virabhadrasana 2Warrior Pose 2 PadottanasanaExtended Leg stretch Adho Mukha SvanasanaDown facing dog

oMiddle/Floor & Wall

Balasanachild pose Adho Mukha VrkasanaDown facing warrior pose Viparita KaraniLegs up the wall Salamba SarvangasanaSupporting body pose (Shoulder stand) Setu Bandha SarvangasanaBridge pose

o End/Cooling Down Ardha Matsyendrasana IIILord of the Fish Pose Supta PadangusthasanaReclining Big Toe pose DandasanaThe Rod PaschimottansanaIntense back of whole body stretch Baddha KonasanaBound Ankle pose Upavistha KonasanaSeated Ankle pose Ardha Matsyendrasana IIILord of the Fish Pose

o Relaxation SavasanaCorpose PoseRelaxation

Yoga Warmup Exercises

Standing 2 Basic

Sequence

Continue to build your basic practice with this basic standing pose sequence. Use this sequence by itself or in combination with Basic Seated 2. This is a 13 step

sequence of postures to build up to the beginning sequences and the basic sun salutation.

1. Start inMountainwith the palms together

A. Inhale and press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest thetongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on
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the breath.

C. Breathe and hold for 10-30 breaths.

2. Inhale and sweep the arms up with palms together

A. Stay in Mountain alignment.

B. Look up at the thumbs.

C. Lift out of the waist, reaching up towards the sky.

3. Exhale intoForward Fold

A. Press the palms flat to the floor, if necessary bend the knees slightly. If you are flexible enough, bring the fingertips in line with the toes.

B. Press the forehead in towards the legs.

4. Inhale and lift intoUpward Forward Fold

A. Lift half way up with the arms, legs and back straight.

B. The fingertips are touching the floor or you can place the palms on the shins or knees.

C. Lift the chest and look up as high as comfortable.

5. Exhale intoForward Fold
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6. Repeat #2 through #5 two to four times

7. Inhale intoMountainwith the palms together



the breath.


8. Inhale the arms up and Exhale intoCrescent Moon

A. Interlace the fingers together with the index finger pointing up. Press down into the feet, engage the legs and core body and lift up through the fingers.

B. Exhale and press the left hip out and arch over to the right.


D. Repeat on other side.

9. Exhale intoStanding Back Bend

A. Place the palms on the low back with the fingers pointed down. Press down into the feet, engage the legs and core body.

B. Exhale and press the hips forward and use the arms to support you as you arch back. Look up or carefully drop the head back.

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D. Inhale and slowly roll back up to Mountain.

10. Inhale intoTree

A. Stare at a point on the floor, shift the weight into the left leg and inhale the right foot up to the inside of the leg with the knee bent towards the side wall.

B. Bring the arms out to the sides, palms together in front of the chest or over the head.


D. Release back into Mountain and repeat on other side.

11. From Mountain exhale intoForward Fold



12. Bend the knees and lower intoShavasana

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the s ides of your body and the palms are facing up.

B. Close the eyes and consciously relax the body from the toes to the crown of the head.

C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

13. End inEasy Pose
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A. Bend the knees and slowly roll over to one side. Press up into a seated position.

B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the

tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused onthe breath.

D. Breathe and hold for 10-30 breaths.

.

Standing 1 Basic

Sequence

Use this basic standing pose sequence by itself or in combination with Basic Seated 1. This is a simple 15 step sequence of postures to build upon the basic seated

sequences.

1. Start inMountainwith the palms together



the breath.


2. Inhale and step or jump out intoFive Pointed Star

A. Step or jump the feet out wide apart with the arms out to the sides. Feet are parallel, directly under the wrists.

B. Press down into the feet, out through the fingertips and up through the crown of the head


3. Exhale intoWarrior II
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A. Turn the right toes towards the right wall and the left toes slightly in towards center. Bend the right knee directly over the ankle into a deep lunge. Keep the hipsand chest forward and look at the right middle finger.

B. Press down through the feet and out through the fingers and crown.


4. Inhale and straighten the legs, exhale intoTriangle

A. Keep the toes facing where they are and straighten both legs. Press the left hip out and slide the arms to the right. Rotate just the arms, resting the back of theright hand against the inside of the right leg.

B. Press down through the feet and out through the fingers and crown.


5. Inhale back up toFive Pointed Starand repeat #2 through #4 on the other side

6. From Five Pointed Star, exhale forward intoStanding Yoga Mudra

A. Interlace the fingers behind the back. Inhale and squeeze the shoulders together, arch the spine and look up. Exhale and h inge at the hips rounding the spine

forward.

B. Let the head hang from the neck and press the arms forward over your head.


7. Inhale back up to Five Pointed Star and exhale intoGoddess Pose

A. Keep the shoulder blades squeezed together as you inhale and roll the spine back up, exhale and release the arms. Bend the elbows out to the sides with the
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palms facing each other, point the toes out 45 degrees. Exhale and bend the knees lowering the hips down into a squat.

B. Press the hips and chest forward, press the elbows and knees back.


8. Inhale back to Five Pointed Star and exhale intoStanding Angle

A. With the toes pointing forward, exhale and fold forward. Interlace the middle and index finger around each big toe and bend the elbows to the side walls as you

gently pull the head towards the floor.

B. As you pull the head down, press down into the feet to press the hips up, feeling a lengthening of the spine.


9. Inhale back into Five Pointed Star and jump or step intoMountain

A. Inhale the arms out to the sides as you lift back up into Five pointed star. Step or jump the feet hip width apart with the toes pointed forward.

B. Press the feet down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Inhale the palms together in front of your

chest.


10. Exhale and hinge at the hips intoForward Fold

A. Inhale the arms out to the sides and exhale and hinge at the hips rounding forward. Bend the knees enough to hold onto the backs of the ankles and to press the

head against the knees. Gently pull with the arms, bend the elbows to the back wall and press down into the feet to reach the hips up.

B. Breathe and hold for 3-6 breaths.

11. Step the right foot back intoPyramid
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A. Step the right foot back 3-4 feet with both toes facing forward and the feet flat on the floor. Keep the spine rounded with the forehead pressing into the left knee.

B. Press the heels into the floor and press the backs of the knees towards the back wall.


12. Step the right foot forward into Forward Fold and repeat #11 on the other side

13. Step back into Forward Fold, bend the knees and lower intoShavasana

A. Release the legs straight and slide the arms alongside of the torso. The arms are 6-8 inches from the sides of your body and the palms are facing up.


C. Breathe deeply through the nose into the belly and hold for 10-15 minutes.

14. End inEasy Pose


B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest thetongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused onthe breath.


Seated 1 Basic Sequence

Use this basic seated pose sequence by itself or in combination with Basic Standing 1. This is a very simple 14 step sequence of postures to use as a foundation in

your basic yoga practice.

1. Start inEasy Pose
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A. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest thetongue on the roof of the mouth.

B. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused onthe breath.


2. Come intoTableposition on your hands and knees

A. Place the palms under the shoulders and the knees under the hips.

B. The back is flat and the gaze is between the hands.

C. Press back through the tailbone and forward through the crown of the head to lengthen the spine.

3. Inhale intoDog Tilt

A. Reach the tailbone up towards the ceiling by arching the spine and letting the belly drop towards the floor.

B. Press down into the palms to drop the shoulders away from the ears and look up at the ceiling.

4. Exhale intoCat Tilt

A. Tuck the tailbone under by rounding the spine and pulling the belly up towards the spine.

B. Press down into the palms to reach the middle of the back up towards the ceiling. Let the head hang from the neck.
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5. Repeat #3 and #4 moving with the breath 3-6 times

6. From Dog tilt, exhale intoDownward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.


7. Inhale and step right forward intoLow Warrior

A. Step the foot between the two hands with the knee directly over the ankle. Lower the back knee and top of foot to the floor.

B. Press down into the palms, fingertips or fists to lift the crown up and to lengthen the spine. Roll the shoulders down and back and press the chest forward. Pressthe front knee forward and let the hips sink towards the floor, lightly stretching the insides of the legs.

C. Press the legs down into the floor as you lift out of the waist reaching the crown and fingertips up towards the ceiling.


8. Exhale the palms to the floor and step back intoDownward Facing Dog

A. Tuck the toes under, bend the elbows and lift the hips up and back.

B. Press firmly into the hands and arms to press the hips back. Let the head hang from the neck.

C. Press the heels into the floor. The legs are straight or can be slightly bent to flatten the back.

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9. Step left foot forward, repeating # 7 through #9 on opposite side

10. Exhale and bend the knees to the floor intoChild Pose

A. Press the hips to the heels with the tops of the feet flat to the floor. Let the forehead rest on the floor and allow the body to completely relax.

B. Breathe deeply into the belly for 3-6 breaths.

11. Slide the arms forward and scoop intoCobra

A. Press the palms flat to the floor directly under the shoulders to lift the crown up. Relax the shoulders down and back to press the chest forward.

B. If the back feels strained, bend the elbows more or come onto the forearms.

C. Breathe and hold for 2-5 breath

12. Exhale and lower the chest to the floor, inhale lift intoHalf Locust

A. Slide the arms alongside the body with the palms down. If comfortable, rock from side to side to bring the arms under the torso.

B. With the chin on the floor, inhale and press the arms and hips down into the floor and lengthen the legs by reaching out through the toes. Engaging the core andlower body, lift the legs up as high as comfortable with out strain.


13. Exhale and lower to the floor, roll over on your back intoShavasana

A. Let the arms and legs flop out to the sides. The arms are 6-8 inches from the sides of your body and the palms are facing up.
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C. Breathe deeply through the nose into the belly, and stay in the pose for 10-15 minutes.

14. End inEasy Pose


B. Inhale and press the hips down and reach the crown up to lengthen the spine. Roll the shoulders down and back to open the chest. Relax the face and rest the

tongue on the roof of the mouth.

C. Lengthen the inhalation and exhalation by breathing deeply into the belly through the nose. Release any thoughts or distractions and let the mind be focused on

the breath.

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Yoga Sequence