Yoga Sequences

Beginner's Vinyasa Yoga Sequence (1 hour)

This is the yoga sequence I learned in college.

Integration

• Child's Pose
• Table Top
• Downward Facing Dog
• Ragdoll Pose
• Stand at Attention -- where you set your intention for your practice

Sun Salutation A

Twice

• Mountain Pose
• Forward Fold
• Half-way Lift
• High to Low Plank
• Upward Facing Dog or Baby Cobra
• Downward Facing Dog

Sun Salutation B

Right side, then left side. Two times both sides (second time flow with breath)

• 3-Legged Dog
• Low Lunge
• Warrior 2
• Extended Side Angle
• Reverse Warrior
• High -> Low plank -> Upward -> Downward dog (flow)

high/low == breath out, upward == breath in

Belly-up Core

• Butterfly Crunches -- 10-20 counts, upper core
• Yoga Bicycle Crunches -- 8 counts per side, side core
• Boat Pose -- 8 counts, lower core

Twisting Series

Lunge twist, Chair twist, Crow pose

Right side, then left side

• 3-Legged Dog
• Low-lunge
• High Crescent Lunge
• Revolved Crescent Lunge
• Runner's Lunge/Lizard's Pose
• High Plank
• Side Plank
• High -> Low plank -> Upward -> Downward dog (flow)

After

• Forward Fold, top of mat
• Half-way lift
• Forward Fold
• Chair Pose
• Prayer Twist (right)
• Forward Fold
• Chair Pose
• Prayer Twist (left)
• Gorilla Pose
• Forward Fold
• Half-way Lift
• Set-up for Crow Pose
• Child's Pose
• Table Top
• Downward Facing Dog

Balancing Series

Eagle, Dancer's, Tree

• Chair Pose
• Eagle (right)
• Chair Pose
• Eagle (left)
• Mountain Pose
• Dancer's Pose (right) (keep right hip down, left hand above head)
• Mountain Pose
• Dancer's Pose (left) (keep left hip down, right hand above head)
• Mountain Pose
• Stand at Attention (hands to center)
• Tree pose (right)
• Stand at Attention
• Tree pose (left)
• Mountain
• Forward Fold
• High -> Low plank -> Upward -> Downward dog (flow)

Standing Series/Triangle Series

Right side, then left side

• 3-Legged Dog
• Low Lunge
• Warrior 1
• Warrior 2
• Triangle Pose (press arm into thigh)
• Wide Legged Forward Fold (interlock hands, pull behind)
• Warrior 2
• Reverse Warrior
• High -> Low plank -> Upward -> Downward dog (flow)

Hips

Right side, then left side

• 3-Legged Dog
• Half-Pigeon or Supine Pigeon
• Downward dog

Spine Strengthening

• Gaze forward, High-plank, lower to your belly
• Baby Cobra (palms up)
• Floor Bow (grab feet and push/pull) (windshield wiper the lower legs to stretch out)
• Camel Pose
• Bridge Pose (then butterfly/fallen-bridge to stretch out)
• (roll up) Seated Forward Fold (hamstring stretch)
• Arms up, roll out on back

Surrender

• Happy Baby Pose
• Supine Twist (grab knee, then twist) (right, left)
• Svasana (big tight ball) (corpse pose)
• Fetal Pose
• Easy Seat
• Namaste

Beginner's Vinyasa Yoga Sequence (30 minutes)

My shortened version of the previous sequence

Integration

• Child's Pose
• Table Top
• Downward Facing Dog
• Ragdoll Pose

Sun Salutation A

• Mountain Pose
• Forward Fold
• Half-way Lift
• High to Low Plank
• Upward Facing Dog or Baby Cobra
• Downward Facing Dog

Sun Salutation B

Right side, then left side

• 3-Legged Dog
• Low Lunge
• Warrior 2
• Extended Side Angle
• Reverse Warrior
• High -> Low plank -> Upward -> Downward dog (flow)

high/low == breath out, upward == breath in

Belly-up Core

• Butterfly Crunches -- 10-20 counts, upper core
• Yoga Bicycle Crunches -- 8 counts per side, side core
• Boat Pose -- 8 counts, lower core

Twisting Series

Lunge twist, Chair twist, Crow pose

Right side, then left side

• 3-Legged Dog
• Low-lunge
• High Crescent Lunge
• Revolved Crescent Lunge
• Runner's Lunge/Lizard's Pose
• High Plank
• Side Plank
• High -> Low plank -> Upward -> Downward dog (flow)

After

• Forward Fold, top of mat
• Half-way lift
• Forward Fold
• Chair Pose
• Prayer Twist (right)
• Forward Fold
• Chair Pose
• Prayer Twist (left)
• Gorilla Pose
• Forward Fold
• Half-way Lift
• High -> Low plank -> Upward -> Downward dog (flow)

Balancing Series

Eagle, Dancer's, Tree

• Chair Pose
• Eagle (right)
• Chair Pose
• Eagle (left)
• Mountain Pose
• Dancer's Pose (right) (keep right hip down, left hand above head)
• Mountain Pose
• Dancer's Pose (left) (keep left hip down, right hand above head)
• Mountain Pose
• Stand at Attention (hands to center)
• Tree pose (right)
• Stand at Attention
• Tree pose (left)
• Mountain
• Wide-Legged Forward Fold
• High -> Low plank -> Upward -> Downward dog (flow)

Hips

Right side, then left side

• 3-Legged Dog
• Half-Pigeon or Supine Pigeon
• Downward dog

Spine Strengthening

• Gaze forward, High-plank, lower to your belly
• Baby Cobra (palms up)
• Floor Bow (grab feet and push/pull) (windshield wiper the lower legs to stretch out)
• Camel Pose
• Bridge Pose (then butterfly/fallen-bridge to stretch out)
• (roll up) Seated Forward Fold (hamstring stretch)
• Arms up, roll out on back

Surrender

• Happy Baby Pose
• Supine Twist (grab knee, then twist) (right, left)
• Svasana (big tight ball) (corpse pose)

METADATA
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title: Yoga Sequence
date: 2021-12-09
publish: yes
tags: uncategorized