Yoga Sequence Builder for Yoga Teachers
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Yoga Sequences

Foundational Yoga Sequences Designed for Yoga Teachers

Chakras Yoga Sequences

The chakras in the human body are the energy points that are present near major glands of the endocrine system in our body. These chakras or the energy points of the body have a direct impact on the endocrine system that helps in keeping the body healthy and the mind calm and balanced.

There are seven major energy points or chakras as explained in the system of Yoga and Ayurveda. For each of these chakras there are specific poses that balance the energy in our body. Please remember that activating the wrong chakras or over activating the energy points may bring other kinds of problems in the body.

The below yoga sequences are sample guides for yoga teachers to create chakra balancing sequences whether it is just one chakra or all the chakras.

Yin Yoga Sequences

Yin Yoga is more for building strength and stamina for optimal good health. Yin yoga works on the finer muscles and the tissues in the body. Compared to other forms of yoga, in yin yoga each posture is held for a longer duration that makes this practice challenging. The holding of yoga poses helps create space for opening deeper tissues in the body, apart from just the muscles and tendons. These tissues, when stretched, reduce tightness and release the tension around the muscles.

Those who are new to the practice of yin yoga should approach this practice slowly and watch out for uneasiness around the muscles in any pose. Being aware of the body while in the stretch is part of every yoga practice and should be given importance while teaching, especially in yin yoga.

Given below are foundational reference yin yoga sequences for yoga teachers. Please note that teaching yin yoga requires a deeper understanding of the human body in relation to the muscles and the joints.

Restorative Yoga Sequences

Restorative style of yoga has its roots from the style practiced by B K S Iyengar, who believed in the need to support the body while at a particular pose with various kinds of props to avoid strain or pain. Restorative yoga helps one to recover from injuries and illnesses. It is predominantly used to help one recover from stress.

The below restorative yoga sequences are sample guides for yoga teachers to plan their own yoga sequences.

Gentle Yoga Sequences

Gentle means not to force, and having said that, gentle yoga refers to the practice of yoga poses in a sequence which forms a gradual flow into the deeper aspect of the stretch to either gain flexibility, to recover from injury, for stress management and weight management, to reduce chronic conditions, and to go deeper with the connection of the breath and the body.

The opening of the joints plays a great role in gentle yoga and slowly one gains confidence and strength. The practice of gentle yoga is slow and each pose should be done for a longer duration to get maximum benefit.

The below yoga sequences are sample guides for yoga teachers to create their own gentle yoga sequences.

Time of Day Yoga Sequences

Prenatal Yoga Sequences

Prenatal yoga is for women who are pregnant. During the time of pregnancy the body goes through a number of physical and emotional changes primarily due to hormonal changes. Some women experience discomfort, uneasiness, restlessness, lack of sleep, problems related to digestion, and loss of self confidence. With prenatal yoga sequence, the goal is to keep the body and mind in a positive state with a sense of confidence and acceptance. The prenatal yoga sequences given below are sample guides for yoga teachers.

Hip Opening Yoga Sequences

Heart Opening Yoga Sequences

Peak Pose Yoga Sequences

Peak refers to the identification of a single pose or posture at either the Intermediate Level or at the Advance Level. A peak pose sequence helps in performing the target pose in a safe, structured and systematic flow. This is important to avoid any injury to the body, to perform the pose to the best of an individual's ability, and to get the most benefit from the pose.

The peak pose sequences given here towards any particular peak pose are sequence guides for yoga teachers to plan their own yoga sequences based on the kind of peak pose they want to target - whether it is a back bend, forward bend, balancing pose, etc. or a combination of these.

Therapeutic Yoga Sequences

Yoga therapy is the use of certain specified yoga poses in a sequence along with pranayama techniques to help maintain and heal the body. Many kinds of ailments can be taken care of by reducing the symptoms related to those ailments. This can be done with a simple flow of yoga poses in a sequence to bring the body to maximum good health.

Given below are sequence guides for yoga teachers on various kinds of ways to help reduce certain ailments and not to be used for treating or diagnosing any medical conditions without consultation with a professional yoga therapist.

Yoga Sequences for Abs and Core

Yoga Sequences for Runners

For athletes, it is very important to warm up the body before the target activity and relax the body after the target activity has been completed. The wear and tear of muscles and the deeper tissues are high for athletes and hence it becomes important to do yoga by following a set of yoga sequences to appropriately warm-up and cool-down and contract the muscles to keep the body fit.

The below sample yoga sequences with detailed cues act as guides for yoga teachers to prepare their own yoga sequences.

Hot Yoga Sequence

Hot yoga was founded by Bikram Choudhury. Hot yoga is practiced in a humid environment, where the temperature is anywhere between 95-105 degrees Fahrenheit. There are about 26 yoga poses in this structured sequence including two breathing techniques.

Power Yoga Sequences

Power yoga converts the practice of the poses in traditional yoga to a more active and athletic way, which means moving quickly through the poses, holding each pose for a shorter duration while coordinating the breath.

Power yoga sequences vary and are taught based on each teacher's experiences and demands of the students. Hence there is no structure or standardized pattern in power yoga. The concept of power yoga is for building muscle strength and endurance and hence is at par with gym workout. It generally has a Vinyasa flow to it and the practitioner needs to have the basic physical strength and flexibility.

Kids Yoga Sequences

Kids Age Groups
Below kids yoga sequences are for students in the age group 7 to 11 and teenagers (high school students).

Kids Age Group - 7 to 11
In teaching yoga to children of age 7-11, the yoga sequence should be practiced in a playful way. The yoga sequence should be sensitive to the physical and mental development of the kids of this age category. Yoga poses that are primarily meant for adults should not form part of the practice like arm balances, over stretching of the hamstrings, over stretching of the hips, or even headstands. Their bones are still soft and tender, hence care should be taken while creating a yoga sequence for kids (7-11).

Kids Age Group - Teenagers
Yoga is fast catching up in both middle and high schools because of its tremendous benefits to students of all ages. The understanding of the importance of yoga and its growing awareness in schools is encouraging increasing number of teachers to train for teaching yoga to kids. Furthermore, teenagers are in need of trained yoga teachers to help them manage their mood swings, stress levels, anger, bad habits, shyness, poor communication and more so that they can excel in their academic careers and pave a way to a successful and meaningful life.

For teenagers, scientific research shows that teenagers who practice yoga have a better developed prefrontal cortex. The prefrontal cortex helps in planning complex cognitive behavior, personality expression, decision making, and moderating social behaviour (reference: https://www.neuropsychotherapist.com/prefrontal-cortex/).

Kids Yoga Sequence Overview - 7 to 11 (45mins, Beginner Level)
The focus of the first yoga sequence below for 7-11 age group is to encourage balance and love. Loving not just themselves, but their partners in practice. The yoga sequence is done in pairs creating a playful flow with energy and balance. Yoga introduced to kids early in their lives not only encourages physical fitness but the natural creativity in them will be displayed as they express themselves.

Kids Yoga Sequence Overview - Teenagers (45mins each, Beginner Level)
The second yoga sequence below introduces yoga to teenagers (high school students) with yoga poses that require deep stretches and have a dynamic flow. And the third yoga sequence for teens covers basic beginner level yoga poses that are practiced in pairs to make the yoga class lively and interactive! The Golden Seed Yoga Sequence has been added at the end of this sequence to help teenagers connect with themselves especially after practicing the earlier yoga poses with their partners.

Ashtanga Yoga Sequences

Ashtanga Yoga Primary Series
Yoga students who enjoy rigorous and fast paced yoga where the focus is more on a cardio workout, who want to build stronger muscles, and are also up for a challenging practice, can experience all of the above with Ashtanga Yoga. As the practice of Ashtanga Yoga increases one's heart rate, yoga teachers can take this opportunity to identify the physical strength of their students and introduce the Primary Series of Ashtanga Yoga.

1 Hour Yoga Sequences

Below are 1 hour yoga sequences for teachers to plan their own yoga sequences.

Please click on the sequence title to view the complete 1 hour yoga sequence with detailed overview and cues.

45 Minutes Yoga Sequences

Below are 45 minutes yoga sequences for teachers to plan their own yoga sequences.

Please click on the sequence title to view the complete 45 minutes yoga sequence with detailed overview and cues.

30 Minutes Yoga Sequences

Below are 30 minutes yoga sequences for teachers to plan their own yoga sequences.

Please click on the sequence title to view the complete 30 minutes yoga sequence with detailed overview and cues.

15 Minute Yoga Sequences

Below are 15 minute yoga sequences for teachers to plan their own yoga sequences.

Please click on the sequence title to view the complete 15 minute yoga sequence with detailed overview and cues.

Warm Up Yoga Sequences

Below are warm up yoga sequences for teachers to plan their own yoga sequences. Please click on the sequence title to view the complete warm up yoga sequence with detailed overview and cues.

Some common questions related to warming up before practicing yoga.

Q1. Is it necessary to warm up before yoga?

Different styles of yoga practices demand different methods. Given below are 3 examples to explain this further:

  • Yoga in the classical form does not need prior warm up as the yoga session mostly starts with Sun Salutation, which is a warm up by itself.
  • Yoga in the dynamic form demands a good warm up of the muscles, as the physical strength of the body is very important and warm up yoga poses will keep the body free from injuries.
  • In Yin Yoga, warmed-up body is not required as the yoga poses are done to stretch the muscles without generating heat within the body.

Q2. What kind of warm up yoga should one do?

Every yoga class plan or yoga sequencing has a theme and focus which determines the kind of warm-up yoga to be practiced. For instance, if the theme is about working towards digestive system, the warm up then would be directed towards the core muscles, leading to twists and forward bends.

Q3. How important it is to warm up before the yoga sequence or yoga practice?

Warm up yoga is usually recommended before the practice of peak poses, intermediate to advanced level poses (to help avoid injury), Vinyasa or Ashtanga styles of yoga and other kinds of work outs like rock climbing, very important for newcomers or beginners to yoga, and athletes (especially sprinters or runners).