Yoga Sequences Basic, Intermediate & Advanced
Say hi to your new self when you enter yoga classes, reminding yourself of the sequence you need to follow. There must be one to follow to be physically fit, mentally healthy, and spiritually connected to yourself. Breathe in and breathe out, coil a little, and stretch it all out.
Well, Yoga is an interdisciplinary style that fuses and combines your breathing, your presence of mind, and your physical movements to put you in the state of harmony.
As a beginner, there is a lot that floods your mind the instant you step inside a yoga class. Many body postures, several Meditation mantras, a bunch of Mudras to practice, and there is not so much time. But do you know, you can make it look as easy as it is to practice the right postures sequentially. There are different sequences for practitioners at different levels.
Yoga Beginner Sequence
Just like everyone, you have your reasons to join yoga classes for sure. Yoga is not only meant to cure, but also to prevent the ailments. So here is the thing, get your yoga mat and start to learn the basic-level yogic practices even following this Yoga Beginner Sequence.
Often you would feel shy or unable to express yourself in a class full of fellow practitioners. They are like all nervous and anxious at the same time. So, why not drop that stress at the door and join in this beginner yoga sequence for teachers and learners.
Types of Beginner’s Yoga Poses
And once you flex your muscles and shape your body, you must proceed to the intermediate level Yoga Sequence followed by Advanced Yoga exercises. But first, consider yourself as a child and start with sitting in a childlike posture, also known as 'Child's Pose.
a. Child's Pose
This yoga pose is what you can start with, and is not one of the Difficult Yoga Poses for Beginners. Child Pose is right to practice not only as a beginner but for regular practitioners as well. Remember to practice it whenever you are stressed and mentally exhausted.
Start with sitting legs stretched straight forth and bring your knees and feet closer by folding your legs. Place your heels crossed under spine's base and pull your arms forward. Lower your head to the floor and hold this posture for a while. Put a yoga block or pillow for back support.
b. Tree Pose
Stand straight like a tree, inhale and exhale, straighten your shoulders by stretching a little. The tree pose is the right way to help you retain your balance on one foot.
Stand up straight on both the feet and slightly lift your right foot on the inner left upper thigh. Make a gesture with hands like praying. Aim your eyes to a particular spot. The next step is to start breathing in and out.
c. The Mountain Pose
Try mountain pose to let your focus more on standing and strength. It is also a great way to feel the earth beneath your feet. Draw your abdominals in and upwards as you lift your kneecaps through inner thighs. Press down all your toes, spreading them open. Hold the pose and keep inhaling and exhaling.
Allow your shoulder blades to come to each other while opening your chest. Keep your head up with palms inwards and towards the body, repetitively breathe in and out.
d. The Triangle Pose
Triangle Pose is another excellent standing yoga pose that allows you to focus on your waist. This relaxed yoga pose for beginners helps you open your lungs and strengthen your legs, shaping up your body in a perfect tone.
Stand on both legs, keeping them apart length-wise and open your arms to stretch to the sides of shoulder height. Turn your right foot outwards to 90 degrees and curl your toes about 45 degrees.
Place your right hand on your ankle and put a block on your knee, lifting your arm to the ceiling.
e. Lotus Pose
Calm your brain and strengthen your spine; stimulate your bladder sitting in a divine pose. The lotus pose is one of the easiest Yoga poses that helps you eliminate many diseases. It is also helpful for during menstrual discomfort, sciatica, and complications during pregnancy.
Sit on the floor with legs stretched straight outward; hold your right leg and place it on your left thigh, then do the same with your left leg placing it on the right thigh. Keep your spine straight and let your feet touch your navel. Breathe in and out slowly and if the positions 'can't be held for longer, get rest and repeat it for about 10 minutes.
Intermediate Yoga Poses
Have you practiced your basic yoga poses to stretch your body? Now it’s time to step towards Intermediate Yoga Poses. These moderate level yoga postures provide your body balance with balance and stability. Strength to your body parts and target the section of your body, which is involved in this yoga sequence.
Now control each of your body parts and functions of the organs through practicing these medium yoga poses. These yoga poses are challenging enough to incite you to work harder on yourself. If you are already fluent in beginners level poses, Intermediate level of yoga must not be an uphill task.
Intermediate Yoga Poses Sequence
As an intermediate yoga practitioner, you need to consider special care and measures during intermediate yoga poses. Since these include both easier and harder yoga postures, the aftereffect is also evident in your wellness and health.
Five Intermediate Yoga Poses Sequence
How these poses affect your mind & body and how you should perform this asana sequence. This is all you need to know when you continue your journey as an intermediate yoga practitioner.
a. The Fire Log Pose (Agnistambhasana)
Seems quite easy, isn’t it? The fire log pose works out on your hips, stimulates the abdominal organs, strengthens the reproductive parts, and stretches the glutes and hips. If you are wondering what else this simple pose can do, try improved digestion system.
When you sit relaxed in the posture and practice some breathing alongside yoga poses, you are circled by calmness and inner peace hence beating the anxiety or depressive symptoms.
Sit cross-legged keeping your feet on the ground. Put your left foot under your right leg and right foot under the left leg. Now stack your right leg on the left and left leg on the right leg keeping your right ankle outside the left ankle. Left heel must be close to the right hip, and right heel must be close to the left hip. Now straighten your shoulders and spine focus all the energy on the pubic area and start breathing in and out.
b. Boat Pose (Paripurna Navasana)
Paripurna Navasana rids the excessive belly fats, metabolize your digestive mechanism, and stimulate your liver, kidneys, and improve your prostate glands functions. Naukasana is beneficial for you if you are an athlete, a health and fitness enthusiast, or an amateur yoga practitioner.
Lie flat on your back, put your feet together, and arms placed beside your body. Breathe deeper, lifting your chest & feet off the ground while exhaling, and stretch your arms towards your feet.
Keep your fingers, eyes, and toes aligned straight. WIth abdominal regions contracting, you start feeling the tension in your navel area. Hold this posture for a few seconds, and recoil to the previous state as you exhale.
c. The Lizard Pose (Uthhan Pristhasana)
Lizard Pose helps open up your hips, which is the right choice for you if you want to put the focus on the legs, hips, groins, and hip flexors. This Yoga pose is beneficial for athletes and women with hip imbalance. This yoga posture begins with downward-facing dog pose and stretches further to the intermediate level.
With breathing involved, bring your right foot closer to the edge of your right arm. Bend your right knee at 45 degrees while the left limb should be kept straight. Your shoulders, head, and spine must be in a line without any arch or inclination. Hold the position for about a minute and recoil to the earlier state. Repeat the same with the left leg now. Keep inhaling and exhaling during the practice.
d. Bow Pose (Dhanurasana)
Let’s stretch your Abdomen, spine, arms, and legs for an entire yogic workout. Dhanurasana helps you avoid heart problems, stimulates liver and kidney functions, and strengthens your spine. It is considered suitable for you if you feel lethargic. If you have started experiencing backache, do not skip it because your posture is at risk.
Start with lying down facing the ground and bend your knees, hold your ankles with hands while breathing. Raise your chest, thighs, and head while inhaling. Concentrate the bodyweight on your Abdomen gazing upwards and joining the ankles.
Maintain this position for as long as you can and recoil slowly step-by-step while exhaling. Repeat the same for 10 to 15 minutes.
e. Half Frog Pose (Ardha Bhekasana)
Now give yourself a full-body stretch flexing your shoulders, chest, thighs, and ankles. The Half-frog pose benefits you by repairing your throat, strengthening your backbone, improvising posture and, stimulating your stomach organs.
Start with lying with belly facing down. Inhale & bend your knee and hold your ankle closer to your same side hip with your same side hand. Your other arm should be supporting your body.
Exhale and recoil then practice the same involving your other arm and hip. Keep your body chest shoulders and spine in line during the practice of this intermediate yoga sequence. Repeat it for about 30 seconds in each cycle.
Advanced Yoga Sequence
Now you have revved up all your energy levels and are ready to advance to the complex yoga poses. These difficult yoga poses are also part of the Advanced Yoga Sequence. With no further doubts, be prepared for the next challenging moves you have to make.
The initial stages of yoga practice for beginners are almost covered in the basic and intermediate levels of yoga. So, the next challenge to face is to get neck-a-neck with the advanced yoga sequence. The advanced level of yoga practices involve your mental, and physical sharpness; hence is most beneficial for your well-being.
Advanced Yoga Poses
The set of five selective advanced poses is for you because you need not master every complex yoga posture. Remember that you are not bound to perform each pose depending on your health and given your conditions and adaptability.
Advanced Yoga Poses Names
The practice of these difficult yoga poses is strenuous, and you need to take utmost care of your physical fitness, mental strength, emotional stability, and be positive enough to overcome the challenges throughout the exercises and meditation. These best five advanced yoga poses can help you brighten your mood, enlighten your day, and provide the base for your wellness.
a. Firefly Pose (Tittibhasana)
Tiitibhasana is an excellent method to give a stretch to your wrist, back torso, groins, and arms. The firefly pose is categorized as an advanced yoga posture that practically involves the entire body's balance and helps you center your energy at the center of your body. Stomach fat is reduced and is toned further with improved digestion.
Assume the Downward facing dog pose to practice firefly pose. Then walk towards your hands to bring your feet in front of your hands. Let your hands through the legs pressing behind the calves and crawling deeper through your legs.
Place your arms and shoulders behind your thighs and firmly place your palms behind the feet to let your thumb and index finger hold your heels.
Now bend your knees gently and squat resting the back of your legs close to your shoulders.
Shift your body weight onto your palms and fingers, once you spread them. Lift your feet, straighten your legs, and squeeze your thighs against the upper arm gaining more weight.
b. Peacock Pose
Peacock Pose is a reliable cure for diabetes and has counts of other benefits if practiced regularly. Following this advanced level of a Yoga pose, you can drain your toxins, amplifies your digestive system, and strengthen your stomach.
This pose is a natural remedy for diabetic and piles of patients. On the other hand, it is also helpful to boost your reproductive system. Since your elbows and wrists play the significant role, peacock pose strengthens them too. Blood flow is regulated, and active involvement of eyes help you concentrate better.
To Practice Peacock Pose
Sit on your heels to assume the position of Peacock Pose and keep some distance between your knees.
Place your hands on the ground with fingers pointing towards your body. Bend your elbows to press them towards your abdomen.
Keeping your abdomen concrete, stretch your legs outward such that your knees extend straight and feet face the floor.
Lift your head and gaze forward moving your body weight to your belly. Raise your legs from the ground and keep your body parallel to the ground while lifting it. Retain this pose for as long as possible while inhaling, and exhaling is continued till the end of this pose.
c. Lord of the Dance Pose (Natarajasana)
The Lord of the dance yoga asana benefits you by strengthening legs, hips, ankles, and chest. With your thighs and groin area stretched, abdominal organs are stimulated by regular practice of Natarajasana. This pose corrects your posture also improving your digestive system.
Once you grow to exercise this pose regularly, you tend to be more focused and relaxed.
How to practice Advance Yoga Pose Natarajasana
Make an initial pose by standing straight with arms aligned parallel to your body. Bend your right leg backward and hold it through ankle using your right hand. Inhale and bring your right leg upwards from behind. Extend your left arm straight parallel to the ground and hold the pose for about 20 to 30 seconds.
Recoil and repeat it with your left leg.
d. King Pigeon Pose (Rajakapotasana)
The King pigeon pose is one of the Advanced Yoga poses performed for overall body fitness and enlightenment. The lower parts of your body are stretched through this yogic practice, also reducing your stress level. If you incorporate this practice regularly, it will help you control your Backaches as well.
You can see a tremendous improvement in your lower portion, including the reproductive organs hips, and urinary system. Your body attains ample flexibility and is less prone to back problems and dysfunctional digestive system.
How to do Rajakapotasana Yoga Pose
Assume Downward Facing Pose to practice this advanced level pose. Bring your right knee to place behind the right wrist. Bend your right knee inwards to let it touch your right hand, and right ankle sits below the pubic regions touching your left hand.
Now, bring the left leg down on the ground and extend your lower back, presenting your tailbone forward and pulling your pubis to navel.
Bring the left half of your hip towards your right heel to extend the left crotch. Now twist your left knee and bring it forward to let the sole of your foot touch the back of your head. Hold this position for as long as possible. Do not force yourself to overdo it.
Give yourself a pat once you complete the yoga sequence for beginners. Once you give your body the much-needed flex and stretches, proceed to the intermediate level of Yoga exercises. Then, escalate your practice level to advanced level yoga exercises.