These yoga pose sequences are ones that I've used in my own classes. I've included notes on the particular order of poses and why I've used them to help you get the hang of creating your own yoga pose sequences.
This sequence started with the idea of stretching the shoulders. It ended up including one of my favorite types of hip flexibility routines which includes a preparation for the eka koundinyasana arm balance. The arm balance preparations are a way of strengthening the shoulders after they've been stretched.
The final poses are to strengthen the hips after they've been stretched.
For cross chest and lapasana focus on breathing slowly and smoothly into your ribcage. Use superman as a prep for puppy dog. Reach your arms forwards and try to lift them. Use the same action (with your breath) in puppy dog.
Do rack first with the palms down and then with the palms up. Optionally repeat the poses with the hands closer together (fingers can touch.)
For the crossed arm stretch pull your ribcage backwards, away from your feet. For penguin push your elbows outwards against your knees at the same time as you push your knees in. Vary the tension so that your elbows move slowly towards each other.
From seated twist to the lift up variation do all on one side and then the other. The pictures show the right side first. For prone twist (to the right) look left if your neck is uncomfortable. For upright pigeon and intense pigeon keep the front leg hip on the floor. Position the front shin parallel to the front of your mat. For upright pigeon with the right leg forward lift the chest and push your ribcage to the left. Do the same in intense pigeon.
Compass prep and compass can be done with a belt either as a substitute or a warm up. For compass prep make your leg feel long and open your chest. For compass, relax the shoulder of the top arm as you work at straightening your knee.
For lift up focus on using your shoulders to press your hands down and lift your torso up. For the variation push down with the leg onto the arm. Then press down with the hands.
For wide leg forward bend start with the hands on the floor. Open your chest, slowly lift your hands, then slowly reach them forwards.
For turtle you can start with your elbows bent and under the arms. Open your chest, push up with your arms and push down against your arms with your legs.
If you can straighten the arms, do the same thing.
Recover (Not shown) sit up with legs crossed and bend your spine backwards.
For half moon focus on your standing leg and foot.
For triangle twist focus on either your front leg or your back leg. Make either strong and then deepen the twist using your waist muscles.
For press your feet down into the floor to lift your hips higher.
For dead dog reach your arms and legs up. Make them feel long.
Afterwards rest with knees bent and feet flat on the floor, and hands on your chest, then with arms and legs out to the side at an comfortable angle with knees and elbows straight, hips and shoulders relaxed.
Make your yoga poses less wobbly with less effort. Grounding and centering are two techniques for creating stability in yoga poses.
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.
Rather than fighting through joint pain here is an overview of the approach that I've used to help alleviate hip pain, knee pain or shoulder joint pain while doing yoga poses.
Make balancing easier. Use pressure sensitivity to feel your center of gravity.
A yoga approach to how to do squats including how to stay balanced, and avoiding knee or hip pain even while going all the way down.
Camel Yoga Pose or ustrasana is a kneeling pose that can be used to stretch the hip flexors. One key action that may help in getting your pelvis forwards more is pushing your hands forwards, either against your feet or against the floor.
The transverse abdominis can have an affect on sacroiliac joint stability as well as stability of the lumbar spine and the T12/L1 junction.
Fluid tensegrity joint anatomy looks at the tendency of the body to maintain space within the joints. The question is, how is this space maintained?
Why improve body awareness? So that you can use your body more effectively and fix problems yourself when they arise.
How is tensegrity maintained at the joints even as the body adopts non-tensegrity postures or movements?
Why being present is the oppositve of thinking and how to utilize both modes effecively.
Pigeon yoga pose variations include lifting the front hip and resting it on the floor. Learn how to activate the front hip in either variation for better hip control and more effective stretching.
Creating tensegrity in yoga poses. What is tensegrity, why should we aim to achieve it when doing yoga or any other activity where mindfullness is required?
Obturator externus anatomy for yoga teachers. If you have hip pain in forward bends and your hip feels weak, obturator externus may be the culprit.
Yoga stretches for tight hamstrings. Learn to feel when your legs are active and when they are relaxed so that you can gradually stretch tight hamstrings.
An experienced yogi's yoga pose has a sense of bigness. How do you as a beginner add bigness to your yoga poses?
Basic yoga sequence for flexibility. Includes hip, hamstring, quad stretches and neck stretches and recovery exercises.
Back strengthening yoga poses can be used to strengthen the back of the body including hamstrings, glutes and both the lower and upper back.
A look at getting your feet off of the wall and balancing in handstand plus tips for greater arm stability.
Yoga pose sequences for flexibility and strength. These sequences can be used for improving hip and shoulder flexibility and strength.