Here are some ideas for how to use sequences to create a full yoga experience, so when you’ve psyched yourself up to do some yoga, you’ll be ready to go.
Quick Everyday Routines (10-20 minutes)
Daily Stretches (Beginners +)
Ten Simple Yoga Exercises (Beginners +)
Yoga Stretches at Your Desk (Beginners +)
Expanded Routines (30-45 minutes)
Warm-Up:
Warm-Up Sequence (Beginners +)
Sun Salutations:
Sun Salutation (Beginners +) or Moon Salutation (Intermediate +)
Flow Options:
Standing Yoga Poses Sequence (Beginners +)
Warrior Poses Sequence (Intermediate +)
Standing Balances Sequence (Intermediate +)
Inversions Sequence (Intermediate +)
Yoga for Abs Sequence (Intermediate +)
Yoga for Arms Sequence (Intermediate +)
Cool Down:
Seated Hip Stretches Sequence (Beginners +)
Ashtanga Sun Salutations (15-20 minutes, may be done as part of the Expanded Routine, above)
My Aching Back (30-45 minutes)
Yoga for Back Pain Series I - Yoga for Back Health (Beginners +)
Yoga for Back Pain Series II - Basic Flexibility for Pain Prevention (Beginners +)
Yoga for Back Pain Series III - Hip Work for a Balanced Back (Beginners +)
Yoga for Abs Sequence (Intermediate +)
I’m Pregnant! (15-20 minutes)
Prenatal Sun Salutation (Beginners +)
Seated Hip Stretches Sequence (Beginners +)
Finish with Savasana (5-10 minutes)
Make sure you leave time at the end of your session to spend a few minutes in corpse pose - savasana. This down-time helps your body absorb the benefits of your practice and allows you a transition into the rest of your day. Using props during savasana can help make this pose more comfortable and relaxing.
