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.
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
PDF or Video
Nauli kriya is a great party trick (look what I can do) but it is also a great way to train the intercostals and stretch the diaphragm.
One way to avoid Hip Joint Popping is by learning to feel the hip joint so that you can keep it centered. So what does centered mean?
IT Band Anatomy and Biomechanics
Anatomy and Biomechanics for Body Awareness and control focuses on understanding the anatomy and biomechanics relevant to feeling your body and controlling it.
When doing yoga poses or exercises for balance, stability and responsiveness are basic requiremenets for finding and keeping balanced.
Foot Anatomy and Biomechanics including Tibialis Posterior, Peroneus Longus, Peroneus Brevis and Tibialis Anterior .
Serratus Posterior Inferior can be used to help anchor the latissimus dorsai muscle (making it easier to do chin ups for example).
Having difficulty bending your thoracic spine backwards? Use your Levator Costarum muscles to lift your back ribs. Then use your erector spinae to bend your spine (and ribcage) backwards.
Improve Strength, Flexiblity, Body Awareness. Muscle control is at the heart of all of these.
You can practice scapular control with the arm movements of the dance of shiva. Scapular stabilization and control can be important when trying to bind in yoga poses like Marichyasana A.
Lifting up into eka pada bakasana from marichyasana A with tips on lifting up and balancing while transitioning from the binding yoga pose to the arm balance.
Grabbing a wrist behind your back. Tips for Binding in Marichyasana C.
How to grab your hand behind your back. Tips for binding in Marichyasana A.
Steps for working towards bound side angle so that you can bind a little more easily.
Modified Marichyasana B is done with the other leg not in lotus. This pose can still be challenging to bind it, so some tips on how to bind with awareness.
Tips for working towards binding in Bound Twisting Side Angle Pose.
Steps for Binding in Seated Half Bound Lotus Pose as well as modifications if you can't bind, and actions you can do when you do bind.
Balancing in side plank can be made easier to learn if you learn the necessary actions step-by-step with this sensational yoga poses yoga tutorial.
The standing forward bend yoga pose can be used to stretch or strengthen the hamstrings and glutes. It can also be used to stretch and strengthen the calves and as a balance exercise.
Yoga forward bends includes forwards bends for the hips and spine. Forward bends for the hips include both bent and straight straight positions.