Learn the Art of Yoga Sequence – the Essential of EVERY Yogi!

Learn the Art of Yoga Sequence – the Essential of EVERY Yogi!

The art of building asana sequences does not have to be reserved only for yoga teachers. By practicing at home, you can create your own flow by adjusting the rhythm and asanas to your needs and abilities. After all, you know your body best. Here are some tips on how to handle sequences!

THE ART OF BUILDING SEQUENCE IN YOGA

One asana after another

Each of the modern yoga schools, such as Ashtanga, Vinyasa, Viniyoga, or yoga according to Iyengar presents its own view and way of creating asana sequences. Most of them follow each other linearly, i.e. one position follows the other in synchronized transitions. Usually, the sequences are preceded by a warm-up, which is dedicated to the theme of the class. More demanding asanas are interspersed with the easier ones, and the whole is finished with relaxation.

Variations on a theme …

Usually each asana is done only once, but other variants are possible. An interesting way is to create a sequence around only one asana, adding transitions to others just to better understand and pay attention to everything that happens during this main position. Consider, for example, Trikonasana – you can do it several times, each time paying attention to a different aspect: feet, legs, spine or arms.

Do it yourself or your step by step sequence

I present to you a general example of a linear sequence of asanas, which is based on Iyengar yoga:
Preparation:
Try to start the practice by meditating for a few minutes or by doing a breathing exercise in a sitting position. This will make your consciousness more present during practice.
Warm up:
Do a few simple exercises that will open the hips and perineum and warm up the body, preparing them for the rest of the class. Below you can see two examples of linear sequences: one for beginners and the other for intermediate users.

For beginners:

  • Sukhasana
  • Adho Mukha Svanasana
  • Surya Namaskar – 3 Rounds of Sun Greeting
  • Vrksasana
  • Utthita Trikonasana
  • Utthita Parsvakonasana
  • dandasana
  • paschimottanasana
  • Baddha Konasana
  • Upavistha Konasana
  • navasana
  • Salabhasana
  • Setu Bandha Sarvangasana
  • Viparita Karani
  • Savasana

    Intermediate

  • Virasana
  • Adho Mukha Svanasana
  • Surya Namaskar
  • Vrksasana
  • Utthita Trikonasana
  • Utthita Parsvakonasana
  • Ardha Chandrasana
  • Adho Mukha Vrksasana
  • Ardha Navasana
  • bhujangasana
  • Salabhasana
  • Makarasana
  • Salamba Sarvangasana
  • Baddha Konasana
  • Jan Sirsasana
  • paschimottanasana
  • Marichyasana III
  • Savasana

Yoga Teacher Training

Below is also a general scheme of the main part of the class, according to which you can build your own asana sequences:

  • 3-10 Surya Namaskar Rounds – Sun Greetings
  • Standing positions
  • Shoulder equivalent positions
  • Inverted items
  • Middle and shoulders strengthening positions
  • Back bends
  • Forward bends and precipitation
  • Savasana as a relaxing position

Of course, a full sequence of asanas using all elements will take at least 90 minutes, which in turn is a bit too long for the average student. The most suitable practice time is about 45 minutes to start with. Our proposals presented above should fit just in this time frame.

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