Sequencing Yoga Poses 1 | Sequencing Yoga Poses 2
When working towards more challenging yoga balance poses I often like to use standing balance poses as a warm up since they offer an easier way to practice feeling and controlling your center of gravity.
Standing poses are also a great way to practice developing stability in yoga poses. Both of these qualities can then be carried into doing balancing poses like:
So what are some seated poses that you can start a yoga practice and warm up your body with?
One option is seated yoga poses like:
(Table top bends the hips backwards while in Boat pose the hips are bent forwards.)
Another way to warm up for yoga is bend the spine forwards and backwards while sitting with legs crossed.
Another way to begin a yoga practice is to focus on a pose or action that you have difficulty with. So for example, if you have trouble kneeling, you could try warming up with kneeling or semi-kneeling yoga poses. You may find that stretching the toes and ankles makes it easier to get more comfortable while kneeling.
Kneeling type postures can also be used to practice balance.
From kneeling postures it is easy to move into Cat Pose and use it for working on the wrists, hands and shoulders. From cat pose you can lift the knees and do Dog Pose as a way to prepare for Plank Pose.
Other arm supported yoga poses include:
Note that most of these arm supported yoga poses are with the hands either in front of the body, or equivalently, over head (downward dog and dolphin).
You could sequence poses to focus on one part of the body. Or you could sequence poses so that you rest a part that is tired by focusing on another part of the body.
It's difficult to learn when tired.
So if you've done a lot of bent knee standing poses like:
and you need a rest, then use a straight leg position like:
If you want to rest from standing poses in general, you could go to the floor for seated yoga poses.
You could also lunge or go on all fours for various hip stretches.
Two categories of poses that can be used to work on the spine (as well as the legs and arms) are:
Prone yoga poses like:
can be used for spinal back bends. You could think of them as a back bending yoga pose.
Belly up yoga pose include:
Where bridge and wheel pose are both back bends for the spine, dead dog reach is a forward bend. And so the latter pose can be used as a counterpose for the former two as well as a strengthening yoga pose for the abs.
Side bends and twists for the spine have already been included in the context of standing and sitting poses, however you might choose to do a yoga practice based on side bending yoga poses or twisting yoga poses.
You could also do a practice based on stretching the shoulders and arms. When using the arms, some basic arm positions to consider include arms up, arms forwards, arms to the side, arm across the chest and arms back. arm stretches for these positions include puppy dog, lapasana, half dragonfly and rack pose.
One tool that can be handy for guiding the way you stretch (and strengthen) your body is the Chinese Meridian system.
The meridians can be followed throughout the body in a complete circuit. Thus you can work the body fairly completely and smoothly just by stretching the meridians in turn.
Yoga poses are an opportunity for you to get to know your body. The shape of any pose is just the starting point for improving health, strength, balance, flexibility and coordination. It's a context for learning to sense and control your body, to experience it.
Learn how to use Friction to improve leg and arm strength.
Simple exercises with easy to follow instructions
Making difficult poses like Chaturanga Dandasana easier to learn.
Learn Your Body with
Frictional Arm and Leg Strength
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Your iphone needs power in order to sense your touch. Proprioception needs muscle activity in order to sense your body.
Some simple exercises so that you can work towards the pistol squat gradually.
Arm supported yoga poses can be used to strengthen the arms and shoulders. Includes plank, chaturanga dandasana, downward dog, dolphin pose, side plank, wheel, reverse plank, table top pose.
This sequence of seated yoga poses includes lotus and virasana variations, janu sirsasana and marichyasana variations as well as more basic seated poses like bound angle, pigeon and seated forward bend.
These hip flexor stretches open up the fronts of the hips and can be used as a preparation for front to back splits. Bent knee hip stretches can be used to focus on rectus fermoris.
Strengthen your hands, your arms, glutes and hamstrings with these standing forward bend variations.
The small actions in this standing psoas stretch can be used to stretch both the upper and lower fibers of the psoas muscle.
Variations of the standing psoas stretch that use the same basic actions.
Here's a break down of the steps of Ashtanga Yoga Surya Namaskar A to make this sun salutation easier to learn and remember.
A reclining psoas stretch I learned from a Richard Freeman Workshop. The better you understand your anatomy the easier it is to work on your body effectively.
The hip stretches included on this page can be used to stretch and improve flexibility of the hip flexors, hip extensors, adductors and abductors.
Friction and pressure are two simple techniques that I use to help my students get stronger and more flexible. These simple techniques also offer a roadway into not only learning how to activate your muscles, but getting a feel for them and your body. Three challenging yoga poses that I use these techniques in are chaturanga, front splits and side splits. While they might not help you get all the way down into the splits, they'll help you feel stronger, and more integrated as you work towards them. And because I've got to pay for my daughters schooling this week, I'm offering a discount on the frictional muscle control videos. (First 100 people only can save over 30%).
Active stretching teaches you muscle control to not only improve flexibility but also body awareness. You'll learn how to adjust postures for better feel as well as more control through a broader range of motion.
Standing exercises for low back pain plus anatomy that can affect the low back and how to use that anatomical understanding.
Experience your body (and understand it) with sensational yoga poses.
Is it a bad idea to heel strike while barefoot running? What are the possible benefits of heel striking? When should you not heel strike?
These yoga poses for abs work on the abdominal muscles (and hips) in both standing positions and seated positions.
Here are the Ashtanga Standing Pose Vinyassas, with inhale movements highlighted in red.
Single joint hip flexors include iliacus, pectineus, obturators, gemelli and gluteus minimus. Use them to help improve your forward bends.
In this preparation for compass pose use your arms to pull your leg towards you for a seated hamstring stretch. To modify, use a strap.