Home Education Yoga Yoga Sequences For Beginners

Yoga Sequences For Beginners

0

Sequences are combinations of the poses put together in order to create a specific outcome or effect. You could practice

a sequence with a lot of core and leg work that could be used as a workout. You might mix the daily poses with a few cooldown poses to create a calming effect. Or, you could get more specific with your needs and create a sequence to stretch tight hips or relieve back pain.

There are endless possibilities for creating sequences. However, there are three essential components that you need to know:

VINYASA: While vinyasa means “linking the breath to movement,” it also describes a set of poses that help you move from one to another. In classes you will often hear teachers say, “Take a Vinyasa,” which is shorthand for several different poses that will be described below.

  • SUN SALUTATION A: This is one of the most traditional sequences. It can be done on its own or in combination with other poses. If done on its own, it is a great way to start or end the day. If done in combination with other poses, it is used as a way to warm up the body in prepa-ration for a longer sequence.
  • SUN SALUTATION B: Like Sun Salutation A, Sun Salutation B is a traditional sequence. It can be done alone or in combination with Sun Salutation A or a variety of poses to create a longer sequence.

You will find detailed descriptions of these three compo-nents in the next few sections. Once you learn how you move the body in these short sequences, you can reference them to help you understand how to move in all the other ones.

Vinyasa

This short little sequence is a way to get from standing poses back to Down Dog, which is where most of the poses in a sequence will start and end. There are two versions of a Vin-yasa: Version One and Version Two.

Do this version if it is diffi cult to lower through Chaturanga without letting your belly drop or if you have any lower back issues.

PLANK

CHATURANGA WITH KNEES ON THE GROUND

COBRA

DOWN DOG

  • Come to Plank from whatever pose you were in previously.
  • Lower your knees to the mat.
  • Exhale and shift your shoulders forward. Bend your elbows to a 90-degree angle for Chaturanga.
  • Lower your body to the mat.
  • Inhale and lift your chest to come into Cobra.
  • On an exhale, lower your chest toward the mat. Bend your knees and press your hips back as if you were coming into Child’s pose.
  • Tuck your toes under. Press into your hands and lift your hips up and back to come into Down Dog.

Choose this version if you can keep your body in Plank as you lower through Chaturanga.

PLANK

CHATURANGA

UP DOG

DOWN DOG

  • Come to Plank from whatever pose you were in previously.
  • Exhale and shift your shoulders forward. Bend your elbows to a 90-degree angle for Chaturanga.
  • Inhale and straighten your arms. Open your chest and uncurl your toes to come into Up Dog.
  • Exhale, curl your toes under, and lift your hips up and back to come to Down Dog.

Sun  Salutation  A

This is a great warm-up sequence that can be used within a larger sequence or repeated on its own for a shorter practice to wake up the body. You will also find variations of Sun Salute A in almost all sequences.

MOUNTAIN POSE

EXTENDED MOUNTAIN POSE

STANDING FORWARD FOLD

  • From Mountain pose, inhale and circle your arms overhead for Extended Mountain pose.

HALF FORWARD FOLD

VINYASA—(PLANK, CHATURANGA, COBRA OR UP DOG, DOWN DOG)

HALF FORWARD FOLD

STANDING FORWARD FOLD

EXTENDED MOUNTAIN POSE

MOUNTAIN POSE

  • Exhale and fold forward to come into Standing For-ward Fold.
  • Inhale and lift your chest for Half Forward Fold.
  • Exhale and step back

to Plank to take a Vinyasa: Lower through Chaturanga. Inhale and lift your chest for Cobra or Up Dog. Exhale back to Down Dog.

  • Hold Down Dog for five breaths.
  • At the end of your fifth exhale, look forward and gently step your feet together between your hands.
  • Inhale. Lift your torso for Half Forward fold.
  • Exhale. Lower your torso for Standing Forward Fold.
  • Inhale. Circle your arms out to the side as you rise up to stand in Extended Mountain pose.
  • Exhale. Bring your arms alongside you for Mountain pose.
  • Repeat as many times as desired.

Sun  Salutation  B

Like Sun Salute A, Sun Salute B is a great way to warm up the body. Sun Salute B, however, takes the practice a little further by incorporating the major muscles of the legs, thus making it a bit more athletic and invigorating.

MOUNTAIN POSE

CHAIR

STANDING FORWARD FOLD

  • From Mountain pose, inhale and circle your arms overhead to sit back into Chair.

HALF FORWARD FOLD

VINYASA—(PLANK, CHATURANGA, COBRA OR UP DOG, DOWN DOG)

WARRIOR I ON RIGHT SIDE

VINYASA—(PLANK, CHATURANGA, COBRA OR UP DOG, DOWN DOG)

WARRIOR I ON LEFT SIDE

VINYASA—(PLANK, CHATURANGA, COBRA OR UP DOG, DOWN DOG)

HALF FORWARD FOLD

STANDING FORWARD FOLD

CHAIR

EXTENDED MOUNTAIN POSE

  • Exhale, fold forward, and then straighten your legs to come into Standing For-ward Fold.
  • Inhale and lift your chest for Half Forward Fold.
  • Exhale and step back to Plank to move through a Vinyasa: Lower through Chaturanga. On an inhale, lift your chest for Cobra or Up Dog. Exhale back to Down Dog.
  • From Down Dog, step your right foot forward on the inside of your right wrist and lower your back heel down. On an inhale, rise up to Warrior I.
  • On an exhale, bring your hands to the mat and step back to Plank to move through a Vinyasa.
  • Repeat Warrior I on the left side. Then take a Vin-yasa back to Down Dog.
  • Hold Down Dog for five breaths.
  • At the end of your

fifth exhale, look forward and gently step your feet together between your hands.

  • As you inhale, lift your torso for Half Forward Fold.
  • On an exhale, lower your torso for Standing Forward Fold.
  • On an inhale, circle your arms up alongside your ears as you bend your knees and drop your hips to come into Chair.
  • Exhale, stand up, and bring your arms alongside you for Mountain pose.
  • Repeat as many times as desired.

Beginner Sequences

This section contains 10 solid sequences that are great for beginners: Calming, Hip Opening, Heart Opening, Back Pain Relief, Energizing, Detoxing, Strong Legs, Balancing, Short & Sweet, and The Ultimate Sequence. They vary in length and purpose, but all work to give you the benefits of yoga practice.

Here are a few things to note while practicing the sequences:

  • To move from pose to pose, you will take a Vinyasa between each pose. One thing to note here is that while taking a Vinyasa is a great way to get from the standing poses back to Down Dog, it can be pretty challenging. Feel free to skip Vinyasas at any point during the practice. Instead of moving through a Vinyasa to return to Down Dog, all you have to do is step back to Plank and lift your hips to Down Dog.
  • Make sure that you repeat any pose that is one-sided on the other side.
  • At the end of your practice, try to stay in Savasana or the final resting pose for at least five minutes

Calming

This sequence is meant to help you unwind after a stressful day. The focus in this sequence should be on the breath.

Hold each pose for eight breaths, except for the poses in Sun Salute A, where you’ll breathe one breath per movement. The entire sequence should take 20 to

30 minutes; however, you can extend the sequence by holding the poses longer.

  • Easy pose
  • Seated Twists
  • Cat/Cow (four or five cycles)
  • Down Dog
  • Low Lunge
  • Sun Salute A (twice)
  • Step to the front of the mat from Down Dog
  • Wide Leg Forward Fold
  • Triangle
  • Sun Salute A to end in Down Dog
  • Child’s pose
  • Happy Baby
  • Reclined

Hand-to-Toe pose

  • Reclined Twists
  • Savasana

Hip  Opening

This sequence is meant to work on releasing any tension or tightness you might feel in your hips. It is said that people hold emotions in their hips. As you practice this sequence, embrace the release and let go of anything you are holding on to, both physically and emotionally.

Except for the Sun Salutes and where otherwise indicated, hold each pose for five breaths. The sequence should take about 45 minutes.

  • Savasana
  • Happy Baby (hold for
  • breaths)
  • Reclined Pigeon (hold

for 10 breaths on each side)

  • Low Lunge
  • Down Dog
  • Vinyasa
  • Sun Salute A (twice)
  • Down Dog Split with square hip
  • Crescent
  • Vinyasa (repeat poses
  • to 10 for your other side)
  • Sun Salute B
  • Down Dog Split with open hip
  • Warrior II
  • Reverse Warrior
  • Extended Side Angle
  • Vinyasa (repeat poses
  • to 16 for your other side)
  • Bound Angle pose (hold for 10 breaths)
  • Child’s pose
  • Half Lord of the Fishes
  • Seated Wide Leg
  • Forward Fold
  • Bound Angle pose (hold for 10 breaths)
  • Savasana
  • for 10 breaths on each side)
  • Reclined Pigeon (hold
  • Reclined Twists

Heart  Opening

A heart-opening sequence will stretch and open your chest and shoulders. This helps to counteract any sit-ting or slouching you may do during the day. Practicing heart-opening poses causes you to feel more open and receptive to love and the goodness around you.

Except for the Sun Salutes and where otherwise indicated, hold each pose for five breaths. The sequence should take about 45 minutes.

  • Easy pose
  • Cat/Cow
  • Plank
  • Chaturanga (lower to your belly)
  • Sphinx (three times)
  • Child’s pose
  • Down Dog
  • Low Lunge
  • Vinyasa (repeat poses

8 and 9 for your other side)

  • Sun Salute A (twice)
  • Crescent (with arms extended by ears, try lean-ing upper torso back to create a slight back bend)
  • Vinyasa (repeat poses
  • and 12 for your other side)
  • Crescent (interlace your fingers behind your back)
  • Remain in Crescent pose (with your fingers still interlaced behind your back, lean forward over your front thigh at a 45-degree angle)
  • Warrior III (keep fingers interlaced behind your back)
  • Standing Splits
  • Standing Forward Fold
  • Half Forward Fold
  • Vinyasa (repeat poses
  • to 19 for your other side)
  • Camel (three times)
  • Child’s pose
  • Bridge
  • Happy Baby
  • Reclined Pigeon (hold for 10 breaths on each side)
  • Reclined Hand-to-Toe
  • Reclined Twists
  • Savasana

Back  Pain  Relief

This sequence is meant to ease everyday aches and pains in the back. If you have a more serious spinal injury, I suggest checking with your doctor to see what poses are right for you.

Hold each pose for eight breaths, except where noted. The sequence should take 15 to 20 minutes.

  • Savasana
  • Reclined Twists (place a block under your bent knee to support your lower back)
  • Reclined Pigeon (hold for two minutes on each side)
  • Reclining Hand-to-Toe
  • Happy Baby
  • Reclined Twists with both knees together
  • Savasana

Energizing

This sequence is a little bit more challenging than the preceding ones, but like any good workout, it will leave you feeling energized and ready for the day.

Except for the Sun Salutes, hold each pose for five breaths.

This sequence takes about an hour to complete.

  • Savasana
  • Reclined Twists
  • Cat/Cow
  • Plank (try to hold for
  • one minute before taking
  • 7 to 15 for your other side)
  • a Vinyasa or coming to
  • Down Dog)
  • Sun Salute A (twice)
  • Sun Salute B (twice)
  • Warrior II
  • Reverse Warrior
  • Extended Side Angle
  • Child’s pose
  • Bridge (three times)
  • Happy Baby
  • Seated Forward Fold
  • Standing Forward Fold
  • Half Forward Fold
  • Vinyasa (repeat poses
  • Seated Staff
  • Bound Angle
  • Reclined Twists
  • Warrior II
  • Savasana
  • Triangle
  • Reclined Twists
  • Warrior II
  • Savasana

Detoxing

It is said that twists are great for wringing out toxins in the body. Whether these toxins are in food and drinks or simply part of negative thought patterns, this sequence focuses on winding and unwinding the body to let go of all that is unneeded.

Except for the Sun Salutes, hold each pose for five breaths.

This sequence will take about an hour.

  • Savasana
  • Reclined Twists
  • Down Dog
  • Sun Salute A (twice)
  • Sun Salute B (twice— during the last Chair, twist to each side for Revolved Chair)
  • Warrior II
  • Triangle
  • Vinyasa (repeat poses
  • to 8 for your other side)
  • Revolved Triangle
  • Revolved Half Moon
  1. Standing Forward Fold
  • Half Forward Fold
  • Vinyasa (repeat poses
  • to 17 for your other side)
  • Child’s pose
  • Bridge (three times)
  • Happy Baby
  • Seated Staff
  • Seated Forward Fold
  • Half Lord of the Fishes
  • Bound Angle
  • Happy Baby
  • Reclined Twists with both knees together
  • Savasana

Strong  Legs

This sequence can be a bit more challenging than the pre-ceding ones, as it will engage many of the major muscle groups of the legs. Remember, you can always skip Vinya-sas or take Child’s pose if it ever becomes too much.

Except for the Sun Salutes or where noted, hold all poses for five breaths. This sequence will take about an hour and fifteen minutes.

  • Savasana
  • Reclined Twists
  • Plank
  • Down Dog
  • Sun Salute A (twice)
  • Sun Salute B (twice)
  • Warrior I
  • Warrior II
  • Reverse Warrior
  • Extended Side Angle
  • Vinyasa (repeat poses
  • to 11 for your other side)
  • Warrior I
  • Warrior II
  • Triangle
  • Vinyasa (repeat poses 12–15 for your other side)
  • Chair
  • Revolved Chair (twist to both sides here)
  • Vinyasa
  • Down Dog Split with a square hip
  • Crescent
  • Warrior III
  • Standing Splits with a square hip

Strong  Legs

This sequence can be a bit more challenging than the pre-ceding ones, as it will engage many of the major muscle groups of the legs. Remember, you can always skip Vinya-sas or take Child’s pose if it ever becomes too much.

Except for the Sun Salutes or where noted, hold all poses for five breaths. This sequence will take about an hour and fifteen minutes.

  1. Savasana
  • Reclined Twists
  • Plank
  • Down Dog
  • Sun Salute A (twice)
  • Sun Salute B (twice)
  • Warrior I
  • Warrior II
  • Reverse Warrior
  1. Extended Side Angle
  1. Vinyasa (repeat poses
  • to 11 for your other side)
  • Warrior I
  • Warrior II
  • Triangle
  • Vinyasa (repeat poses 12–15 for your other side)
  • Chair
  • Revolved Chair (twist to both sides here)
  • Vinyasa
  • Down Dog Split with a square hip
  • Crescent
  • Warrior III
  • Standing Splits with a square hip

NO COMMENTS

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Exit mobile version