Yoga Sequences Movements

Yoga Sequences consist of a number of yoga poses done in sequence, usually in counter pose, meaning the yoga poses are either in opposition to one another or in variations of increasing level of movements. The most common of the Yoga Sequences is Surya Namaskara or the Sun Salutation, while Ashtanga Vinyasa Yoga is a system of Yoga most noted for its six yoga pose sets in the Yoga Sequences. Bikram Yoga is also noted for its set of 26 consecutive yoga poses. The following are the top three Yoga Sequences in a yoga workout.

The Pelvic Tilt

Pelvic tilt is one of the yoga poses which comprises very subtle yet very effective movements that strengthen the support muscles around the lower back, particularly the abdominal muscles. This is a good yoga pose not only for beginners, but also to those seeking relief from lower back pain. This yoga pose can be done with the body in a supine position on the floor or standing with the back to the wall. The standing version is a bit more difficult, but it is a good option for pregnant women who are not comfortable on their backs.

The Cat-Cow Stretch

In this yoga pose, start on all fours; bring the wrists underneath the shoulders and the knees underneath the hips. The important thing to remember in doing yoga poses is body alignment. So, imagine the spine as a straight line connecting the shoulders to the hips. Try visualizing the line extending forward through the crown of the head and backwards through the tail bone. Then keep the neck the natural extension of the spine.

Downward Facing Dog

In this sequence of yoga poses, all you have to do is come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips. Then curl the toes under and push back raising the hips and straightening the legs. Spread the fingers and ground down from the forearms into the fingertips. Then follow these movements:

•    Outwardly rotate the upper arms broadening the collarbones.
•    Let the head hang; move the shoulder blades away from the ears towards the hips.
•    Engage the quadriceps strongly to take the weight off the arms, making this a resting pose.
•    Rotate the thighs inward, keep the tail high and sink your heels towards the floor.
•    Check that the distance between your hands and feet is correct by coming forward to a plank position. The distance between the hands and feet should be the same in these two poses. Do not step the feet toward the hands in Down Dog in order the get the heels to the floor. This will happen eventually as the muscles lengthen.

In doing the Yoga Sequences, it is important to keep all the basic yoga techniques in mind, such as, proper breathing, and having a nice, quiet environment free from distraction. If you have these, then you’re ready to get started.