In the beginning you will be busy learning the basic sequences and how the positions feel and should feel. You need to learn what to do and how to breath and when to breath. And gradually you will improve and be able to do the positions properly and watch the effects in your body and mind. This is the time when you are ready for more advanced yoga positions.



It is important to practice and train yourself even at a basic level, you can use both the standing and the seated sequences. You need to get yourself to a point that you do not have to think about how you need to do the positions and what comes next in the sequence. The "exercises" need to be done almost automatic, this way you can focus on the effect's in your body and mind.

We will make a small overview of different kind of sequences that you can use, but for more details we advise you to take yoga classes, and if there are no yoga classes in your neighborhood there are also online yoga classes.

Different kind of sequences

1) Warm-up sequences - these need to include yoga positions for the shoulders, neck and back but should include some for the whole body

2) Basic sequences - these are the ones for the beginner, the new yogi, and when you do get more experienced these are the sequences that you will return to time and time again. These are just the very basic positions both standing and seated, short and simple most of the time ending with some calming exercises.

3) Basic plus sequences - these are a bit more advanced yoga positions for people who are somewhat more experienced, you can use the basic sequences and add challenge and length to the already established flow. The sun salutations can also be added at this point of practicing yoga.

The basic plus sequences invite more challenge. They add more vigorous, complex, and long yoga positions and flows.

4) Advanced sequences - most of them are designed for a special purpose for example to strengthen the back, regulate emotions or enhance concentration.

Yoga positions for a special purpose

The special advanced yoga positions can be used to:

- help regulate emotions

- reduce depression, sadness, and grief

- invigorate the mind and promote concentration and focus

- problems with infertility, sciatica, menopause, heart/lungs/chest, and much more.

The classical sun salutation

This exercise is often referred to as the core of hatha yoga practice, the Sun Salutation is a classic among yogi. It warms the body and gives it energy it is traditionally practiced at sunrise. Lesser known are the half sun salutation and the moon salutation. The moon salutation is often done at the end of a day and is calming peaceful and cooling, there are more stretches is this sequence. But there are many more variations which combine powerful exercises and will vary in intensity.