Yoga Sequences

Suggested Sequences of Poses

One of the most challenging things about doing yoga at home -- right up there with getting motivated -- is figuring out how to sequence poses. If you take a lot of classes, you may start to notice that there are certain classic sequences that teachers use repeatedly. There are also some poses that naturally flow together.

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 Routine (10-20 minutes)

Daily Stretches (Beginners +)

Yoga Stretches at Your Desk (Beginners +)

Expanded Routine (30-45 minutes)

Pelvic Tilts

Cat - Cow Stretches

Sun Salutation (Beginners +) or Moon Salutation (Intermediate +)

Standing Yoga Poses Sequence (Beginners +)

Standing Balances Sequence (Intermediate +)

Inversions Sequence (Intermediate +)

Seated Hip Stretches Sequence (Beginners +)

Ashtanga Sun Salutations (15-20 minutes, may be done as part of the Expanded Routine, above)

Surya Namaskara A

Surya Namaskara B

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)

Pelvic Tilts

Cat - Cow Stretches

Prenatal Sun Salutation (Beginners +)

Seated Hip Stretches Sequence (Beginners +)