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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
    Sukhasana
    Easy Pose
    Edit comment
    Begin in a seated meditative pose. Unattach mind to thoughts. Breathe in and out of nose, slow, smooth, steady, even breathing. Sit for five, ten minutes or longer. Calm the mind, body, spirit. What is your greatest desire? What do you hope for the most? Remember the past does not equal the future (ref: Tony Robbins).
  • 2
    Bitilasana
    Cow Pose
    Bitilasana_CowPose_70
    Edit comment
    Come to All Fours position. Hands flat, fingers wide, under shoulders. Knees under hips. On inhale, lift chin without crunching back of neck. Turn tail up. Feel a stretch across the skin of neck and abdomen. Open the heart. Extend the spine. Good for warming up and exercising spine.
  • 3
    Marjaryasana
    Cat Pose
    Edit comment
    On an exhale, pull navel into spine, rounding the back (aka flexing the spine), tuck the chin and tail. Repeat Cow pose (inhale) and Cat pose (exhale) several times. Move with the breathe.
  • 4
    Tadasana
    Mountain Pose
    HP_209_Tadasana_70.jpg
    Edit comment
    Stand tall in Mountain Pose. Root through the feet. Keep strong legs. Pull in abdomen and hug rib cage. Shoulders pressed back and down away from ears, keep neck long. Press the crown of the head to the sky. Stand tall and confident but not proud, keep humble. Hold for several breaths.
  • 5
    Urdhva Hastasana
    Upward Salute
    urdhvahastasana_thumb
    Edit comment
    Keeping the basics of Mountain pose, reach hands and arms out and up while inhaling (also look up!). Exhale hands and arms down to sides. Inhale up and exhale down, several times. Move the arms as if you were pushing through water. Move with the breathing. Be happy!
  • 6
    Vrksasana
    Tree Pose
    HP_MAR06_Vrksasana_70.jpg
    Edit comment
    Start with Hands in Prayer in front of heart. Bend right knee to side, kick stand the right foot by leaning the heal on inside of the opposite (left) ankle. Toes of the right foot on the floor. For more challenge lift the right foot up to the inside of the left calf or thigh. Careful not to place foot on inside of knee. When you have your balance reach the hands up to the sky. Repeat on other side. Standing balance postures help us to strengthen our concentration also lets us know we need to seek balancing our lives.
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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