Yoga Sequence Builder for Yoga Teachers

Warm Up Yoga Sequence: Full Body 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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Warm Up Yoga Sequence: Full Body Yoga Sequence: Yoga Poses, Cues, Steps, and Breathing instructions

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  • Standing

    A. To open the arms and shoulders.

    B. To open the calves and feet.

    C. To open the lower back and side lower back.

    D. To open the hips
  • Standing Shoulder Movement
    A. Standing with feet together in Tadasana, stretch the arms upwards inhaling.

    B. Exhaling bring the arms at shoulder level.

    C. Inhale while there and as you exhale bring the arms down and back to Tadasana.

    D. Repeat this for about 1 minute. Stretch and open the arms wide and feel the stretch to the tips of the fingers.
  • Palm Tree Pose (Urdhva Hastotanasana)
    A. Bring the arms above your head while standing in Urdhva Hastotanasana, as you inhale.

    B. Interlocked hands while the palms face upwards.

    C. Stay for 30 seconds here and then release exhaling, bringing the arms down.

    D. Repeat this 2 times.
  • Palm Tree Pose Side Bend (Parsva Bhanga)
    A. From Urdhva Hastotanasana or Palm Tree Pose, bring the stretched interlocked arms towards the side, in a side bend.

    B. Exhale as you stretch towards one side, coming back to the centre and then going towards the other side.

    C. Feel the stretch at the lower back sides close to the hips and the diaphragm.

    D. Repeat on both sides 2 times each.
  • Hands Bound Rising Locust Pose (Baddha Hasta Utthita Stiti Salabhasana)
    A. Releasing from Parsva Bhanga continue with the stretch. While interlocking the hands behind, exhale and stretch the arms pulling downwards while expanding the chest and throwing the neck down behind.

    B. Here in Hands Bound rising Locust Pose, stretch down completely from the upper back, shoulders, arms and neck.

    C. Exhale and use the breathing to go deeper in the stretch.

    D. Release and repeat again and do this 2 times.
  • Standing Pelvic Circles
    A. Release From Baddha Hasta Utthita Stiti Salabhasana.

    B. Stand with feet apart and do the Pelvic Circles, rotating from right to left 4 times and then left to right 4 times.

    C. This stretch helps to release stiff lower back while also working on opening the hamstrings.

    D. Exhale as you take the hips backwards and inhale coming towards the front. Let the movement be slow and full.

  • Standing Wind Release Pose (Tadasana Pavanmuktasana)
    A. Standing back in Tadasana, raise one leg and press the knee towards the chest in Tadasana Pavanamuktasana.

    B. Exhale and press the thighs as much as possible towards the chest and the tummy to open the gluteus maximus and the hamstrings.

    C. Stay for 15 seconds each leg each time and go on for 1 minute in 2 rounds for about 15 seconds in each.

    D. Pressing and exhaling leads to a full abdomen stretch too. This also helps to work on the balance.

    E. Balance yoga poses leads to focus and awareness, which form an essential part of the warm up to get the maximum benefit from any yoga sequence.
  • Standing Quad Stretch Pose
    A. Reverse the movement of the leg and this time take the feet behind you, pressing the soles and the toes in Standing Quad Stretch Pose.

    B. Again this yoga pose opens the quads, the ankles, the feet and the toes. The toes play a great part in yoga practice.

    C. Stay for 15 seconds in each leg and repeat it 2 times going up to 1 minute for both legs.

    D. Feel the stretch while also maintaining the balance. Exhale and press deeper towards your hips and surrender to the yoga pose.
  • Standing Squat Pose Hands Crossed In Front
    A. Moving from the upper and lower body to the hips now.

    B. Here in Standing Squat Pose Hands Crossed in Front, use the movement of the hips efficiently. Exhale and go down carefully.

    C. Feel the stretch at the knees and don't put pressure beyond the required physical strength. Squat keeping the hips at the centre, and bring focus to the movement of the hip joints.

    D. Stay and repeat for 30 seconds and go for 2 rounds.Exhale and go down, inhale and come up.
  • Standing Side Lunge Pose Hands On Hips
    A. From the Squat pose, release and exhale to stretch the right leg while placing it outwards to be in Standing Side Lunge Pose.

    B. Going the dynamic way here from right to centre and the left to centre, works on the hips and the knees and slowly opens the energy points in the body.

    C. Go in a flow left-centre-right-centre-left-centre-right-centre.

    D. Do this in 2 rounds of 30 seconds each or if required more. Feel the stretch at the hips and the knees mainly.
  • Half Forward Fold Hands On Back (Ardha Uttanasana Hands On Back)
    A. The lower back and the hips play an important role in the practice of any yoga pose.

    B. The flexibility of the hips is based on smooth hamstring and the gluteus maximus muscles.

    C. Hence doing the Half Forward Fold or Ardha Uttanasana as a variation with the hands on the back, is a must in the warm up series.

    D. Feeling the stretch at the hamstrings and the lower back will help you judged how far you can go with the practice of the yoga sequence planned.

    E. Connecting with this stretch is essential, as it helps in guiding you to go further or do more stretches to open the hamstrings and the lower back.

    F. So while you connect here remain in this posture for 30 seconds, release and go again. One can do as many rounds to feel comfortable.

    G. Exhale and go in the forward bend, inhaling to come up.
  • Seated

    12. Seated


    A. Building prana from the base of the spine.

    B. Improving the deeper muscles at the lower side back.

    C. Opening the hips and the lower body.

    D. Working on getting the breathing right and smooth.
  • Easy Pose Neck Rotation (Sukhasana Neck Rotation)
    A. Sitting comfortable in Easy pose, do the neck rolls or the Neck Rotation.

    B. Go slow and deep, without letting go of the control of the movement. Flexing the neck, releases tensions around the upper back and the cervical and helps to reduce dizziness and heaviness in the head with yoga pose practice in the yoga sequence.

    C. 2 rounds each way- clockwise and anticlockwise.

    D. Using a cushion below the lower back is a good option.
  • Easy Pose Variation Side Bend (Sukhasana Variation Side Bend)
    A. Extending the arms above while placing the other towards the side on the floor in Easy Pose Variation Side Bend, helps to release and open the side upper and lower back.

    B. This stretch also helps to increase breathing at the diaphragm.

    C. Stretch exhaling and twist the neck and the upper chest to be for 15 seconds on each side and repeat in 2 rounds.
  • Seated Torso Circles (Kundalini Circles)
    A. Just like the Standing Pelvic Tilts, the seated circles plays a great role to the opening of the hips and the lower back.

    B. It gently stretches the hamstrings too, and for this one needs to connect to the feeling of the body along with the breathing.

    C. Moving in circles in Seated Torso Circles, going clockwise and anticlockwise for 30 seconds in each round going up to 2 rounds.

    D. Exhaling going and pressing down and inhaling taking the torso behind and sideways.
  • Cosmic Egg (Brahmandasana)
    A. Using the abdominal strength helps to release blocked gas within the body and keeps the body light.

    B. That is the reason they say yoga practice should always be done empty stomach to have a light body.

    C. Seated in Cosmic Egg pose, presses the abdomen and keeps it light and loose. Holding this pose for 30 seconds, keep the breathing in smooth to help you hold balance.

    D. Release to repeat again. Brahmandasna is done when exhaling.
  • Seated Cat Cow Pose (Upavistha Bitilasana Marjaryasana)
    A. Moving from the simple stretches is now towards the core and the base of the spine.

    B. When the core is strong the back is also strong. Here seated in Cat Cow Pose, bring this practice as a mandatory one in all warm up yoga as the simple movement of the back and the belly opens the path to smooth flow of prana.

    C. Go in the dynamic way but in control in Upavistha Bitilasana Marjaryasana. Inhale stretch inwards with the lower back and outwards to the chest. Exhale and curl outwards at the lower back and inwards at the chest.

    D. A simple yet effective yoga practice to bring awareness and open the entire back.

    E. Do this for 1 minute taking rest to repeat again for 1 more minute.
  • Firelog Pose Variation 1 (Agnistambhasana Variation 1)
    A. Release and sit with the legs stretched out in front of you.

    B. Bend one leg and place the foot over the other knee to sit in Agnistambhasana Variation 1.

    C. While seated here, PUSH the knees towards the floor gently while bouncing it.This will help to open the hips and the hamstrings.

    D. Also ROTATE the ankles with the folded leg moving it both clockwise and anticlockwise.

    E. Do this for 15 seconds with each foot and knee and repeat to go into 2 rounds of 1 minute.
  • Cradle Pose Straight Leg
    A. While the leg is folded, lift it and press the thighs and the shins towards your chest while holding the leg in your arms in Cradle Pose Straight leg.

    B. Pressing the thigh towards your chest while exhaling opens the hamstrings and the gluteus maximus.

    C. This is a deep stretch to the hamstrings and hence feel it to make sure posture is well aligned.

    D. Practice for 30 seconds in 1 rounds to go upto 2 rounds.
  • Revolved Staff Pose (Parivrtta Dandasana)
    A. End the warm up for seated poses in a good deep stretch along with a twist.

    B. Twists are very good for improving both blood flow and the functioning of the internal organs.

    C. Stay taking the torso in a twist as you exhale in Parivrtta Dandasana, for about 15 seconds on each side and go upto 30 seconds in each round. Take the practice to the second round too.

    D. This pose will ensure the entire spine gets its stretch while encouraging the opening of all the blocks.
  • Prone

    21. Prone


    A. Flexes the hips and opens them too.

    B. Stretches the core muscles.

    C. Stretches the lower back and the shoulders.

    D. Calms the body and the mind preparing for better practice and deeper practice of yoga poses.
  • Child Pose (Balasana)
    A. Coming on the shins and the knees, place the hips on the heels.

    B. Placing the hands on the heels, exhale to stretch moving forward to go in Balasana or Child Pose.

    C. Go gentle and slow with the stretch and as you exhale.

    D. Go calm in this stretch and just watch the breath. Feel no stretch anywhere.

    E. Stay for 30 seconds and repeat.
  • Thread the Needle Pose (Urdhva Mukha Pasasana)
    A. From Child Pose, move the body a little ahead on the floor.

    B. The bring the left arm from the floor towards the right side twisting the chest and the shoulders.

    C. Stretch taking the left arm in Urdhva Mukha Pasasana, and keep the right palm on the floor while twisting the neck to look towards the right.

    D. Stay here for about 15 seconds, release to repeat the other side. The stretch opens the shoulders and the chest to help better and maximum intake of prana or oxygen.

    E. Release to repeat again. Don't go beyond your capacity. Just be kind to yourself and go with the flow along with the breathing.
  • Striking Cobra Pose (Shashank Bhujangasana)
    A. Moving more now towards the lower back and the shoulders, the practice of Striking Cobra Pose, takes the body to a different level of stretch.

    B. In a flow from Child Pose take the body as you inhale in Cobra Pose, stretching the lower back and the shoulders slowly.

    C. Exhale out completely in the stretch and inhale again and as you exhale go back to Child's Pose. So the flow is Child's Pose-Cobra Pose-Child's Pose-Cobra Pose-Child's Pose (do this in 4 rounds with breathing).

    D. In each round open the lower back taking it deeper in the back bend.
  • One Legged Bow Pose Preparation (Eka Pada Dhanurasana Preparation)
    A. Releasing from the flow above, stretch the body in prone completely, placing the face down on the mat.

    B. Bending one leg at the knee, hold the ankles to go into One Legged Bow Pose Prep. Exhale and press the foot closer flexing the hips and the leg.

    C. Stretches the quads, hamstrings and the gluteus.

    D. Remain for 15 seconds with each leg. Release to repeat with both legs again. Breathing should be the primary focus here, as compressing the belly supports the easy movement of the hips and the lower back.
  • Supine

    26. Supine


    A. Greater opening of the hips and the back muscles.

    B. Greater opening of the shoulders and the chest.

    C. Deeper and full breathing while spine is supported.

    D. Activates and builds energy at the core and the abdomen.
  • Half Wind Release Pose (Ardha Pavan Muktasana)
    A. While in supine, stretch the legs out and relax taking deep rounds of breathing.

    B. Inhale and bend the left leg and press the left knee towards the chest in Ardha Pawanmuktasana.

    C. Exhale and press the thighs towards the chest and the abdomen to feel the deep stretch in the upper quads and the abdomen.

    D. Stay for 15 seconds with each leg, to release and repeat again. Exhale to release the leg and exhale to press the leg.
  • Happy Baby Pose (Ananda Balasana)
    A. From Half Wind Release Pose, which also helps to keep the body light and awake, bring both the legs to bend at the knee.

    B. Inhale and lift the legs up and as you exhale, press the thighs close to the chest while holding the toes in Ananda Balasana or Happy Baby Pose.

    C. A great pose to feel the hamstring and open the hips.

    D. Exhale and press deeper towards you. Stay for 30 seconds closing your eyes, release and repeat again for 30 seconds.

    E. Also presses the tummy and hence can help to keep the body light. A gentle massage to the lower back too.
  • Raised Legs Pose Variation Hands On Floor (Uttana Padasana Variation Hands On Floor)
    A. Now going deeper and one step ahead in the warm up is towards the core and the abdomen.

    B. Stretch the legs out and relax. Inhale and as you exhale, lift the legs up to about 40 degrees from the floor and stay balancing the legs here in Uttana Padasana Variation.

    C. Using the support of the hands on the floor, and using the belly strength hold the pose for 15 seconds.

    D. Release and repeat for 4 times. Each time go deeper with the understanding of the usage of the abdominal and core muscles to maintain the balance.

    E. A great one for the agni (navel), a great pose for the quadriceps and the lower back. Don't go beyond your capacity.
  • Supine Windshield Wiper Twist Pose
    A. Releasing from Raised Legs Pose, place the feet on the floor and relax.

    B. Exhale and place the knees on the floor towards your right side slightly twisting the hips and the thighs in Supine Windshield Wiper Twist Pose.

    C. A gentle massage for the hips, the lower abdomen, the inner thighs, the sides of the lower back, the entire back and the quadriceps.

    D. A must yoga pose for all kinds of yoga sequence practice. Stay on each side for 15 seconds and repeat again.
  • Wind Release Pose Exhale Inhale Flow (Apanasana Exhale Inhale Flow)
    A. Ending it with the practice of Wind Release Pose In a flow.

    B. Inhale bring the thighs away from the body-exhale bring the thighs towards the chest-inhale bring the thighs away from the chest-exhale bring the thighs towards the chest.

    C. Repeat this for 6 times taking it to 2 minutes while taking a break in between.

    D. A great yoga pose for the chest, abdominal muscles and hips. Also encourages deep yet slow 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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