Hatha Yoga Poses
One question or problem when doing yoga is how to sequence yoga poses.
When I first learned yoga, I learned a set series of poses called ashtanga yoga. After studying with Andrey Lappa I began to explore a less rigid (but still balanced) format for doing yoga.
He took a bit of the mystery out of how to sequence yoga poses creatively while still leaving the body in a balanced state.
One of the key ideas in this regard is counterposing, balancing aspects of one pose (or action) by doing another pose with the opposing or "balancing" aspect.
What follows is a general overview for how to sequence yoga poses including some possible benefits of different categories of poses and what to work on if you have problems like tight hamstrings.
While standing (you could be doing mountain pose), you can work on:
This can then be a preparation for arm supported yoga poses which can be used to strengthen arms and shoulders.
Strengthening and Stretching Your Hamstrings
If you have tight hamstrings it might be helpful to start with standing poses such as these hamstring stretching yoga poses. Standing hamstring stretches are generally easier than hamstring stretching yoga poses. When working on your hamstrings, whether to strengthen them, stretch them or both it can be helpful to understand how the hamstrings and glutes work together.
Standing Forward Bend
(If you can't touch the floor with your hands while doing a standing forward bend, you can always use a chair or yoga blocks! Likewise with half moon pose.)
Options for strengthening the hamstrings include poses like:
Note, while forward bends are generally considered as hamstring stretches, it is possible to do forward bends for the spine and hips without involving the hamstrings. Some forward bends for the spine (and hips) could be considered as poses for strengthening the abs
Stability and Balance While Upright and Upside Down
Standing poses are a great way for developing stability and also for improving balance, particularly when Balancing on One Foot. They can also be an easy and safe way to learn principles of balance (like feeling your center) that can then be applied to:
Standing poses are also very dependent on the feet and so you may find it helpful to learn some basic foot exercises that you can do while standing.
Warming Up Without Sun Salutations
One option is to start on the floor with seated yoga poses like:
(Table top bends the hips backwards while in Boat pose the hips are bent forwards.)
Another way to warm up for yoga is bend the spine forwards and backwards while sitting with legs crossed.
Cross Leg Forward Bend
Getting Comfortable Kneeling
If you have trouble kneeling, you could try warming up with kneeling or semi-kneeling yoga poses. You may find that stretching the toes and ankles makes it easier to get more comfortable while kneeling.
Kneeling type postures can also be used to practice balance.
Prepping the Shoulders and Wrists
From kneeling postures it is easy to move into Cat Pose and use it for working on the wrists, hands and shoulders. From cat pose you can lift the knees and do Dog Pose as a way to prepare for Plank Pose.
Other arm supported yoga poses include:
Note that most of these arm supported yoga poses are with the hands either in front of the body, or equivalently, over head (downward dog and dolphin).
You could sequence poses to focus on one part of the body. Or you could sequence poses so that you rest a part that is tired by focusing on another part of the body.
It's difficult to learn when tired.
So if you've done a lot of bent knee standing poses like:
and you need a rest, then use a straight leg position like:
If you want to rest from standing poses in general, you could go to the floor for seated yoga poses.
You could also lunge or go on all fours for various hip stretches.
Backbending and Front Bending Your Spine
Two categories of poses that can be used to work on the spine (as well as the legs and arms) are:
Prone yoga poses like:
can be used for spinal back bends. You could think of them as a back bending yoga pose.
Belly up yoga pose include:
Where bridge and wheel pose are both back bends for the spine, dead dog reach is a forward bend. And so the latter pose can be used as a counter pose for the former two as well as a strengthening yoga pose for the abs.
Spinal Twists and Side Bends
Side bends and twists for the spine have already been included in the context of standing and sitting poses, however you might choose to do a yoga practice based on side bending yoga poses or twisting yoga poses.
You could also do a practice based on stretching the shoulders and arms. When using the arms, some basic arm positions to consider include arms up, arms forwards, arms to the side, arm across the chest and arms back. arm stretches for these positions include puppy dog, lapasana, half dragonfly and rack pose.
One tool that can be handy for guiding the way you stretch (and strengthen) your body is the Chinese Meridian system.
The meridians can be followed throughout the body in a complete circuit. Thus you can work the body fairly completely and smoothly just by stretching the meridians in turn.
Yoga poses are an opportunity for you to get to know your body. The shape of any pose is just the starting point for improving health, strength, balance, flexibility and coordination. It's a context for learning to sense and control your body, to experience it.
Sensational Yoga Ebooks and videos are designed to make learning your body an easier (and perhaps even enjoyable) experience.
Hatha yoga poses, Quick links
- Shoulder Stretches: Active stretches for Improving Shoulder Flexibility and Strength
- Cross Chest Shoulder Stretch/Half Dragonfly (arm stretches)
- Lappasana Shoulder Stretch (arm stretches)
- Puppy Dog Shoulder Stretch (arm stretches)
- Rack Arm Stretch (arm stretches)
- meridian stretches 0: Stretch the whole body, feel good during or after
- Arm Supported Yoga Poses: A variety of poses for balanced arm and shoulder strength
- Cat Pose (arm supported yoga poses)
- Dog Pose (arm supported yoga poses)
- Plank Pose (arm supported yoga poses)
- Ashtanga Yoga Poses, : An Overview of the Standing and Seated Poses of the Primary Series
- Back Bending Yoga Poses: Stretching the Front of the Body, strengthening the back
- Hamstring, Glute and Back Strengthening Yoga Poses
- Bridge Yoga Pose : Backbending the Hips, Lumbar and/or Thoracic Spine
- Yoga Cobra Yoga Pose: Deepening Your Backbend Joint by Joint
- Counterposes for Yoga Poses: Keeping Your Body In Balance (Or Helping Your Body Feel Good)
- Easy Cross Leg Poses: A basic pose for practicing body awareness
- Prepping Your Shoulders for Dolphin Yoga Pose
- Foot Exercises: for Improving Balance, Proprioception and fixing flat feet
- Upward Facing Dog: Creating a Sensational (and low back friendly) upward facing dog
- Galavasana (Flying Pigeon) Arm Balance: Using Hip Tension to Create Lift and Stability
- Hamstring Strength Exercises: Strengthen hamstrings (and glutes) with hips extended or flexed
- Supporting the Front Hip In Yoga Pigeon: Supporting the Front Hip In Yoga Pigeon Pose
- Headstand Yoga Pose: Creating Stability So You Can Find Balance In
- Hip Stretches
- Table Top Yoga Pose: Extending the hips and retracting the shoulder blades
- Toe and Ankle Stretches: Active stretches to help you kneel more comfortably
- Locust Pose: Using spinal erectors to back bend and improve thoracic mobility
- Lying Quadriceps Stretch: Working towards it one Leg at a Time
- 12 Normal Meridians
- Yoga Mountain Pose: Finding effortless effort
- Downward Facing Dog: Actively Stretching Calfs and Shoulders
- Prone Yoga Poses : A sequence of belly down yoga poses
- Hamstring stretching yoga poses: With suggestions for improving hamstring flexibility
- Reverse Plank Yoga Pose : and Making it Less Unlikeable
- Scapular Awareness Exercises: Getting a Better Feel for Your Shoulder Blades
- Seated Yoga Poses: A sequence of seated poses, not for beginners
- Extended Cat Pose (adductor magnus)
- Sensational Yoga Ebooks (and videos): Books (and videos) with exercises and explanations to help you better feel and control your body and understand it
- Side Angle Pose: Lengthening and binding in side angle pose
- Side Plank: Progression for Shoulder, Ab and Leg Strength
- Dead Dog Reach (supine yoga poses)
- Supine Yoga Poses Poses: A mixed level sequence of reclining yoga poses
- Yoga Triangle Pose: Developing Leg Strength, Stability and Control
- Glute and Hamstring Anatomy for Yoga: Yoga Anatomy for Back Bending and Forward Bending the Hips
- Feel Your Back Arm in Warrior 2: Feeling Your Back Arm in Warrior 2
- Balancing on One Foot in Warrior 3: Balancing on One Foot in Warrior 3
- Making Wheel Pose Easier: by Using the Legs
- Yoga Balance Poses: Finding Your Balance (and keeping it)
- Making Yoga Boat Pose Easier: But Still Strengthening Abs and Hip Flexors
- Yoga Pose Warm Ups: Warming up by tuning in
- Yoga Poses for Abs: Understanding the abs so you can use them intelligently
- Yoga Poses: Categorized articles on better feeling your body while doing yoga poses
- Yoga Push Ups: A first principles approach to learning to lift your body
- Pigeon Pose Glute Stretch Hip Stretch: A hip down variation of pigeon pose
- Bound Angle Pose: A Stretch for the Inner Thighs
- Standing Side Bend : Stretching the Side Of Your Body
- Balancing in Half Moon Pose: Weight Shifting and Creating Stability for Better Balance
- Easy Bharadvajasana Side Stretch (side stretches)
- Prone Twist (twisting poses)
- Twisting Poses: Stretching the spine with anchored twisting
- Seated Twist: Using Your Spinal Erectors