Teachers may also sometimes place arm balances and abdominal strengtheners in with the standing poses, like Crow Pose ( Bakasana) and Boat Pose ( Navasana). ![]() Standing poses include the Warrior series ( Virabhadrasana I, II, and III), balancing poses like Half Moon ( Ardha Chandrasana), and strength-building poses like Chair Pose ( Utkatasana) - plus countless others. ![]() Some yoga traditions believe that standing poses are the safest way to open the body. This helps to prevent muscle soreness in the upcoming poses and also prepares your muscles, joints, and connective tissues for more challenging postures. The warm-up portion helps to get your blood flowing, which increases your body temperature and oxygen supply. Next, you may do some simple warm-up moves like neck rolls and Cat-Cow Pose, or you may transition right into a dynamic warm-up series of poses like Sun Salutations ( Surya Namaskara ). Some classes may also include chanting at this time. This helps settle your mind, bringing awareness to the present moment and preparing you for practice. Many classes begin with a short meditation and breath work ( pranayama), either seated or lying down in Corpse Pose ( Savasana). Setting time for students to get centered, relaxed, and focused is a common way to open a practice. Transitioning from the hustle and bustle of everyday life to the soothing serenity of a yoga class can be difficult for some students. All of these poses will stretch your body and relax your mind, so it doesn't matter what style of yoga you decide to practice - you'll still be practicing yoga and gaining all of the benefits! Below is a deeper exploration of the major elements that go into a yoga sequence. Most classes will include some combination of standing and seated poses, and appropriate levels of twists, inversions, backbends, forward bends, and strength-building moves. Keeping in mind that there is no singular, fixed sequence or style of sequencing, the components of a yoga practice typically include: Yet each of those sequences has been designed for particular benefits, according to that style of yoga. A Kundalini class will be clearly distinct from a Bikram class, which in turn will be unlike a Restorative, Vinyasa, Viniyoga, or Integral class. The order, complexity, and variety of poses will differ between yoga traditions and instructors. ![]() There are many different approaches and details your teacher may consider when designing a class. Sequencing a well-rounded class is an art. This order is called a sequence, and a "yoga sequence" refers to the structure and flow of a yoga class. If you've ever been to a yoga class or watched a yoga DVD, you may have noticed that the poses are presented in a particular order.
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