Yoga Posture Sequences

Yoga posture sequences are a series of postures arranged to flow together one after the next. This is often called vinyasa or a yoga flow.Start with the Basic sequences and gradually proceed to beginning and advanced sequences. Seated and standing sequences can be combined for a longer practice. Read the entire sequence first before practicing. Click on the posture picture or name to read the detailed instructions about the posture’s alignment, contraindications and modifications. If you are unfamiliar with any postures, practice these first until you are comfortable with their alignment.


Building Strong Bones

This 22 step sequence of seated yoga postures was designed to build strong bones through weight bearing yoga postures. Level: Beginner to Intermediate.Our Sponsors Yoga OutletLow price guarantee on brand-name… Read More→

Brain Boost: Standing

This 23 step sequence of standing yoga postures was designed to invigorate the mind and promote focus and concentration. Level: Beginner to Intermediate.Our Sponsors MyYogaWorks950+ online yoga classes streaming to… Read More→

Brain Boost: Seated

This 23 step sequence of seated yoga postures was designed to invigorate the mind and promote focus and concentration. Level: Basic to Beginner.Our Sponsors Yoga OutletLow price guarantee on brand-name… Read More→

Beat the Blues

This 30 step sequence of yoga postures was designed to regulate the emotions and reduce feelings of depression, sadness and grief. Level: Beginner to Intermediate.Our Sponsors Jane Inc.Organic Cotton &… Read More→

Backside Blues

This 25 step sequence of yoga postures was designed to heal and strengthen the back muscles and to alleviate mild back pain and discomfort. Level: Basic to BeginnerOur Sponsors YogaDirectBuy… Read More→

Yoga for Strength Sequence

Use this intermediate seated pose sequence to build body strength. This is an engaging 40 step sequence of postures to use to challenge the mind and body.Our Sponsors YogaDirectBuy one… Read More→

Moon Salutation

The Moon Salutation is a vinyasa sequence to balance the Sun Salutation. The energy of the Moon Salutation is cooling, calming and nourishing and can be practiced to close the… Read More→

Half Sun Salutation

The Half Sun Salutation is just the beginning of Series A Sun Salutation, and is used as a warm up before moving into the more challenging versions. Sun salutations are… Read More→

Sun Salutation B

The Ashtanga Series B is a very vigorous sun salutation which adds Utkatasana and Warrior I asanas. Series B builds upper and lower body strength, physical endurance, balance, and power…. Read More→

Sun Salutation A

The Ashtanga Series A Sun Salutation is a more vigorous version of the Classical Sun Salutation. Series A builds upper body strength, physical endurance, and power. Sun salutations are practiced… Read More→

Classic Sun Salutation

The classical series is used in most hatha yoga traditions with the exception of Ashtanga or power yoga. Sun salutations are practiced 2-6 times in a row and are traditionally… Read More→

Energizing Sequence

Use this beginning calming sequence to energize the body and mind. This is a 16 step sequence of invigorating beginning postures that is great to do in the morning to… Read More→

Neck

Use this neck warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any of the… Read More→

Shoulders

Use this shoulder warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any of the… Read More→

Whole Body

Use this whole body warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any of… Read More→

Neck and Shoulders

Use this neck and shoulders warm-up sequence by itself or in combination with our other Warm-up sequences to energize and warm up the body’s muscles and joints prior to any… Read More→

Calming Basic Sequence

Use this basic calming sequence by itself or in combination with Basic Standing 1 or 2. This is a simple 16 step sequence of basic postures to calm the mind… Read More→

Calming Sequence

Use this beginning calming sequence to build upon the Basic Calming sequence. This is a 24 step sequence of beginning postures to calm the mind and relax the body.Our Sponsors… Read More→

Standing 2 Basic Sequence

Continue to build your basic practice with this basic standing pose sequence. Use this sequence by itself or in combination with Basic Seated 2. This is a 13 step sequence… Read More→

New to Yoga?

To get the most out of our site, we suggest you take some time to explore before jumping into the practice. Browse our yoga 101 section for general info on the history and types of yoga, then start exploring asanas the physical postures used in hatha yoga. Remember to breathe and always start your yoga practice with a brief meditation. If you are new to yoga, please read our Yoga for Beginner's page

Yogic Wisdom

Whether things get better or worse depends to a considerable extent on our own actions. The recommendation of a yoga practice follows the principle that through practice we can learn to stay present in every moment, and thereby achieve much that we were previously incapable of.
- T.K.V. Desikachar
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