Yoga Sequence Builder for Yoga Teachers

15 minute Yoga Sequence: Cardio Yoga Sequence

(Tummee Reference Yoga Sequence)


Below yoga sequence should be used as a guide by yoga teachers to create their own yoga class plans


{ "0": 138825750731696R6220, "1": 140458361858588R4675, "2": 148062752761468R2828, "3": 149005761823251ZflipR9963, "4": 140458361858588R1843, "5": 148062752761468R6783Zflip, "6": 149005761823251R9505, "7": 138825750731696R1063, "8": 152486915027618R7799, "9": 150880253444202R2908, "10": 140486296444163R3898, "11": 147025596783724R8453, "12": 152486915027618R1569Zflip, "13": 150880253444202R8713Zflip, "14": 140486296444163R3155Zflip, "15": 147025596783724R9797, "16": 138825750731696R1723, "17": 140458361858588R3018, "18": 147761190396824R9274, "19": 150481177783354R2220, "20": 148781639627774R9603, "21": 147018476080772R137, "22": 140547172450907R876, "23": 149627749816437R5578, "24": 140450199767239R1647, "25": 138825950936246R5936 }


15 minute Yoga Sequence: Cardio Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

Yoga Sequence Builder for Yoga Teachers: Plan your yoga classes, build yoga sequencing foundation with sequence guides, and get yoga sequencing ideas with daily yoga sequences and reference cues. Learn more at

  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Begin in Downward Facing Dog Pose, pressing the shoulders and the claves deep towards the floor.

    B. Pull the belly in and breathe exhaling to take the stretch deeper.

    C. Stay for 3 breaths making sure the feet and the hands are firmly placed on the floor.
  • Garland Pose (Malasana)
    A. From Downward Facing Dog, walk the feet and come to sit in Garland Pose.

    B. Press the thighs out with your elbows and hold the hands in Anjali Mudra.

    C. Look up stretching the chest and the neck and pull the belly in using the core muscles to remain in focus.

    D. Stay for 3 breaths.
  • Twisted Dragon
    A. From Malasana, take the left leg behind to rest completely.

    B. Inhale and push the right thighs outwards while resting the hands or the elbows on the floor.

    C. Use the core muscles while breathing tightening the belly to remain in Twisted Dragon Pose.

    D. Stay for 3 breaths.
  • Twisted Low Lunge Variation (Parivrtta Anjaneyasan Variation)
    A. From Twisted Dragon, Exhale and hold the left leg with your right hand.

    B. Press the right thighs deep down and raise the chest and neck up.

    C. Hold the posture in Twisted Low Lunge Variation for 3 breaths.

    D. Feel the stretch at the back, shoulders, hips, and inner thighs.
  • Garland Pose (Malasana)
    A. Release to come back to Garland Pose to hold for 3 breaths.
  • Twisted Dragon
    A. Release from Garland Pose and take the right leg behind.

    B. Push the left thighs outwards resting the elbows and hand on the floor.

    C. Exhale twist the torso to look back and up in Twisted Dragon.

    D. Stay for 3 breaths.
  • Twisted Low Lunge Variation (Parivrtta Anjaneyasan Variation)
    A. From Twisted Dragon, hold the right leg with your left hand.

    B. Go deep into the pose holding for 3 breaths in Twisted Low Lunge Variation.

  • Downward Facing Dog Pose (Adho Mukha Svanasana)
    A. Release and come to Downward Facing Dog Pose.

    B. Stay for3 breaths.

    C. Relax without putting pressure on the arms.
  • View all 26 yoga poses with cues. Sign-up for free to yoga sequence builder to view, copy, and edit the sequence. Get started today for free!

Note: Above yoga sequence is for educational purposes only. Please consult a medical professional and/or a licensed yoga teacher or yoga therapist before starting any exercise regime, including yoga.

Yoga Sequences Categories