Yoga Sequence Builder for Yoga Teachers

Yin Yoga Sequence: Moon Salutation 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


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Yin Yoga Sequence: Moon Salutation Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Mountain Pose (Tadasana)
    Moon Salutation or Chandra Namaskar has 19 poses in all with 9 poses repeated, keeping in mind both sides of the body.

    A. Start standing in the centre of the mat facing the long end of the mat, with feet together.

    B. Taking a few breaths counting to a minimum of 12 rounds, stand closing your eyes in Mountain Pose or Tadasana.

    C. While focusing on the breathing, extend the spine and keep the chest, shoulders and the abdomen in alignment.
  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Inhale and raise your arms above your head, interlocking the fingers.

    B. Standing here in Palm Tree Pose or Urdhva Hastotanasana, inhale and raise your torso upwards, extending the spine and come to balance the body on your toes for extra benefit.

    C. Stand here taking 6 breaths in all while still trying to close your eyes to stay focused on the breathing and the movement of the body.
  • Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
    A. From the simple Palm Tree Pose, exhale and take the torso bending towards the left flexing the hips.

    B. Inhale again and as you exhale extend the entire body while stretching the shoulders and the arms to go into Upward Salute Side Bend pose or Parsva Urdhva Hastasana.

    C. Remain here in this side bend for about 6 breaths and with each breath go deeper towards the left keeping the hips straight and in alignment with the chest and the legs.
  • Goddess Pose (Utkata Konasana)
    A. Release from the side bend and as you inhale come to stand with the feet wide apart (more than hip distance), while bending the knees.

    B. Facing the long end of the mat, bend the knees and throw the arms out at shoulder level while bending the elbow and opening all the fingers to be faced in front in Utkata Konasana or Goddess Pose.

    C. As the Moon Salutation represents the moon and the women in general, this pose Goddess Pose becomes essential to be added to the sequence.

    D. Stay here bending the knees and gazing in front while expanding the chest out and keeping the arms in alignment with the shoulders and the chest. Remain here for about 6 breaths and focus on the stretch at the knees and the ankles.

    E. While at this pose, show in inner power within you while taking the posture in a powerful pose.
  • Five Pointed Star Pose (Utthita Tadasana)
    A. Release and straighten the legs from the Goddess to come to stand in Five Pointed Star Pose or Utthita Tadasana.

    B. Stretch the arms out completely at shoulder level, while also straightening the knee and place the feet firm on the mat.

    C. Stay here in Five Pointed Star Pose, for about 6 breaths and one may close the eyes to stay more focused and aware.
  • Extended Triangle Pose (Utthita Trikonasana)
    A. From Five Pointed Star Pose, inhale and bring the left foot out placing it at 90 degrees, while bringing the right foot inwards placing it at 40 degrees.

    B. Inhale and take the torso towards the left side and as you exhale extend the torso and go sideways to place the left hand on the floor near the left foot.

    C. Taking the body in Extended Triangle Pose or Utthita Trikonasana, exhale and go deep down and side to reach for the left foot with the hand.

    D. Inhale and take the right arm above the head and stretch it and take the gaze towards the right hand and watch for the stretch at the hips and the hamstrings.

    E. Remain here for about 6 breaths if possible and make sure the torso is towards the side and not towards the front. Keep the alignment in mind here to make the pose look good.
  • Intense Side Stretch Pose (Parsvottanasana)
    A. Releasing from Triangle Pose, release the hands and turn the torso completely towards the left while reaching for the left knee with the head or the face.

    B. Exhale and stretch the spine to go forward while stretching the legs out completely. Inhale again and place the arms behind you in Anjali Mudra and maintain the balance of the body.

    C. Remain here in Intense Side Stretch Pose or Parsvottanasana for about 6 breaths and with every exhalation, stretch forward and downward pulling the belly in.

    D. Keeping the breathing slow and steady while placing the feet firm on the mat for better balance.

    E. This extended intense pose being a forward bend cools the digestive system and the endocrine system.
  • Low Lunge Pose (Anjaneyasana)
    A. From Intense Side Stretch pose, bring the body downwards with inhalation, and bending the left knee, place the right knee on the floor stretching the right leg out completely on the mat.

    B. Inhale and raise the arms above the head and shoulders in Anjali Mudra while taking the upper back in a backbend and throwing the chest out.

    C. Remain here pushing the body downwards and backwards in Anjaneyasana or Crescent Low Lunge Pose for about 6 breaths.

    D. The pushing of the chest out and the shoulders behind while tightening the abdominal muscles, helps to calm the body and the mind while also cooling the nervous system.

    E. Stay here focusing on the stretch at the lower belly and hips and go steady with the flow of breathing.
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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.

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