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Yoga Sequence Builder

To save and share sequences Join Now or Login

Save
Instructions:
  1. Browse by level or category to find poses
  2. Click to add pose to "build a sequence" tray
  3. Drag and drop poses to reorder within tray as needed
  4. Add Comments (left side, right side, modifications, etc.)
  5. Select the title image and add a description
  6. Use PRINT button to view or print sequence
  7. Login or join to save sequence
Additional tips:
  • Look to difficulty icons for sequencing guidance
  • View sample sequence for example

Browse + Add Poses

Click on an image to add the pose to the sequence tray
For all Levels Intermediate Poses Advanced Poses
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Build a Sequence

Drag photos to arrange sequence
Title:
Description:
Author:
Allow others to view this sequence
The title image you select will represent your saved sequence when displayed on your My Yoga Journal page.
Select a title image (What's this?)
  • 1
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
    Cow is a gentle way to warm up the spine. Make sure your hands are directly underneath your shoulders and your feet are under your hips. On your inhale tilt your tail bone and chest toward the sky and sink your belly to the ground.
  • 2

    Sphinx Pose
    Edit comment
    Sphinx is a starting place for back bends. You are strengthening the spine and stretching the heart and lungs. Elbows are underneath your shoulders. Heart lifts and shoulders are broad melting down your back. feel the stretch in the lower lumbar spine.
  • 3
    Dandasana
    Staff Pose
    MC_211_Dandasana_70.jpg
    Edit comment
    Staff pose strengthens back muscles and improves posture. Looks easy but there is a lot more than meets the eye. Straight spine using back muscles to hold up. Ankles flexed, press through heels.
  • 4
    Marichyasana III
    Marichi's Pose
    Seane_in_Marachi_Pose_st
    Edit comment
    Strengthens and stretches spine and shoulders. Should not feel easy. With each inhale straighten the spine up and each exhale twist the torso a little more. Shoulders should be broad, be careful not to collapse.
  • 5
    Setu Bandha Sarvangasana
    Bridge Pose
    HP_193_Bridge_70.jpg
    Edit comment
    Bridge stretches the chest, neck and spine. Improves digestion. Calms the mind. Lie flat on back, bring heels as close to buttocks as possible. With your exhale lift the buttock (keep buttock relaxed to do spine work) toward the sky and chest toward the chin.
  • 6
    Halasana
    Plow Pose
    HP_216_Halasana_70.jpg
    Edit comment
    Semi advanced but therapeutic for backaches. Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress. The lower body is resting evenly on the shoulders (not the neck). Challenging to breath here, but find peace and calmness in breath. Feet may not touch the floor, but eventually will.
  • 7
    Matsyasana
    Fish Pose
    Fish_Matsyasana_70
    Edit comment
    Counter pose for plow. Strengthens the muscles of the upper back and back of the neck Improves posture. Palms down underneath buttock. Lift chest and abdominal toward the sky. Head should barely be resting on the floor, making sure not to scrunch neck. Lower chest if you feel discomfort. Hold for 3 deep breaths.
  • 8
    Sukhasana
    Easy Pose
    Edit comment
    Meditation focuses the mind and calms the brain. Decreases back aches and increases concentration and good posture. It can be challenging, but very beneficial. Start with becoming aware of your breaths without judgement. Then start counting 10 deep slow abdominal breaths. If your mind wanders just bring it back to the breath without judgement. This will become easier with practice and time.
Join Now or Log In to save and share sequences. Print
*The exercise instructions and advice presented on this site are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants and distributors of YogaJournal.com and the Sequence Builder disclaim any liability for loss or injury in connection with the exercises created or shown, or the instruction and advice created or expressed herein.

Yoga Journal Sequence Builder, Patent pending

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Yoga Journal's Sequence Builder allows users to create their own yoga sequences using our entire directory of poses. Use your intuition to guide you as you choose poses that suit your style, skill level, and mood, whether you feel like practicing an invigorating backbending routine or gentle restorative poses.

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