Home Yoga Practice Sequence & Poses

Home Yoga Practice Sequence & Poses

Whether you have 2 hours or 15 minutes for your yoga today,
this sequence and list of poses will guide your balanced practice.

 

Body-Mind-Spirit Yoga Sequence

1. Standing Poses

2. Balance Poses

3. Inversions

4. Backbends

5. Twists

6. Forward Bends

7. Restorative Pose

8. Savasana 

 

Standing Poses

Mountain Pose (Tadasana)

Chair Pose (Utkatasana)

Standing Forward Bend (Uttanasana)

Triangle Pose (Trikonasana)

Warrior 1 (Virabhadrasana A)

Warrior 2 (Virabhadrasana B)

Extended Side Angle (Parsvakonasana)

Wide Leg Forward Bend (Prasarita Padottanasana)

Pyramid Pose (Parsvottanasana)

Revolved Triangle Pose (Parvritta Trikonasana)

 

Balance Poses

Dancer Pose (Natrajasana)

Tree Pose (Vrksasana)

Eagle Pose (Garudasana)

Warrior III (Virabhadrasana C)

Crane Pose (Bakasana)

Revolved Crane Pose (Parsva Bakasana)

Extended hand to foot (Utthita Hasta Padangusthasana)

Half-Moon Pose (Ardha Chandrasana)

 

Inversions

Downward Dog (Adho Mukha Svanasana)

Headstand (Sirsasana)

Shoulderstand (Salamba Sarvangasana)

Forarm Balance (Pincha Mayurasana)

Legs up the Wall (Viparita Karani)

Plow Pose (Halasana)

Handstand (Adho Mukha Vrksasana)

 

Backbends

Locust Pose (Salabhasana)

Bridge Pose (Setu Bandhasana)

Sphinx Pose

Cobra Pose (Bhujangasana)

Bow Pose (Dhanurasana)

Wheel Pose (Urdhva Dhanurasana)

Camel Pose (Ustrasana)

Queen Arthur (Lower Leg up Wall)

Reclining Hero Pose (Supta Virasana)

 

Twists

Downward Puppy/Surfer’s Twist

Extended one leg twist (Marichyasana III)

Alligator Twist (Jathara parivartanasana)

Seated Half Twist (Ardha Matsyendrasana)

Seated twist (Bharadvajasana)

 

Forward Bends

Staff Pose (Dandasana)

Seated Wide Leg Forward Bend (Upavista Konasana)

Head to Knee (Janushirsasana)

Revolved Head to Knee (Parivrtta Janushirsasana)

Forward Fold (Paschimottanasana)

Reclining Hand to Foot (Supta Hasta Padangustasana)

Boat Pose (Navasana)

Cobbler’s Pose (Baddha Konasana)

 

Restorative Poses

Reclining Cobbler’s Pose (Supta Baddha Konasana)

Reclining Hero Pose (Supta Virasana)

Legs up the Wall (Viparita Karani)

Reclining with a bolster or rolled blanket lengthwise under spine or width wise just below your shoulder blades

 

* Always end your practice with Corpse Pose (Savasana) active relaxation to allow your nervous system to integrate the benefits of your practice.

 

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