Beginnings can be exciting, most often because they help us discover a childlike sense of awe and wonder. The same applies to women who have yet not explored the magical world of yoga, especially at home. You can feel extremely motivated and energetic through the initial days of your session. However, this enthusiasm can soon fade away. Your routine could soon become boring if not set properly.
For women wanting to build their home practice, developing a yoga sequence can seem quite scary. From choosing the right kind of poses or themes and the required amount of time to remembering the pose you did on the first side of your sequence, there is a lot to take care of.
To make it easier, every yoga sequence you set up at home should follow a certain outline. Once you are comfortable with this outline, it becomes easier to settle and adjust to the sequence. While these sequences are dictated by the different styles of yoga you follow, most of them share a few common elements. Sequencing is a widespread subject and comprises several facets. When you start thinking about the structure of your home yoga practices, even the most experienced yoga practitioner can get fazed. So, let us discuss the different ways you can build a yoga sequence at home.
Figuring Out the Poses
To begin with, think about the poses that might fit the purpose of your yoga sequence at home. For instance, if your purpose is to enhance your sleep, think of some relaxing poses that require less effort like gentle forward folds. By utilizing postures that align with your home sequence purpose, your entire routine becomes well-integrated, leading to a better flow. So, first, make a list of all such poses and then move on to look for a way to put them together. Google is a great source of inspiration.
1. Classic Yoga Flow
Once you are done with selecting the yoga poses, it’s time to create a yoga sequence that caters to your purpose. Most yoga sequences for home are linear in nature, meaning one yoga posture is followed by another in a sequential manner. A general yoga sequence at home would look like this.
Grounding (5 – 10 minutes)
Also known as a yoga class opening sequence, grounding develops a space to welcome acute presence and awareness of your breathing and body. You can opt for some breathing exercises or even meditation.
Warm-Up (10 – 15 minutes)
After the grounding session, it is vital that you warm up your body for all the other rigorous postures that will follow.
Sun/Moon Salutations (15 minutes)
Moving on, sun salutations are a great way to begin your yoga sessions at home as their stimulating and heating effect strengthens all the primary muscle groups of your body.
On the other hand, the quieting and cooling effect of moon salutations are great when it comes to a slower flow.
Balancing/Standing Postures (15 minutes)
Once you are done with your salutations, you can now mix up your sequence with a few standing postures and warrior lunges. You can combine balancing postures with this or try them separately.
Seated Postures (10 minutes)
Now that your body temperature is quite high, it’s time to slow it down. Spend more time with each posture and opt for deeper stretches. It subsequently cools down your body, preparing it for savasana.
Savasana (as long as you want)
You can now move to the last resting posture. Lie down in savasana and allow the silence to calm your mind and body.
2. Peak Pose Yoga Sequence
Sequencing is the key to a successful yoga class at home. Peak pose sequencing is a style that allows you to select a difficult apex pose and then tactically prepare your body to reach there. Peak pose yoga is beneficial in preparing your body for challenging postures and enhancing your skills.
The steps to peak pose sequencing are:
Pick your Pose
You first need to determine the peak pose for your yoga class. You would want to choose one that is a bit difficult and complex to perform.
Control the Component Parts
Component parts are parts of your body that you need to prepare in order to achieve your peak pose. For example, if you have chosen a pose where your ability to balance is challenged, you can try practicing back extensors that will help your body perform against gravity.
Brainstorm your Poses
Now that you have a list of your component parts, examine how you would choose your poses. For every component part, you can brainstorm about 5 less complex poses.
List your Poses from the Least to Most Complex
After you have created your list of poses, it is time to arrange them in order from the easiest to hardest. Make sure that your peak post is the most difficult one.
Plan Your Transitions
There is usually no style for peak pose sequencing. Though planning your transitions might not change the order of your poses, the manner in which you transition will help create a style of your own. Skillful transitions create an intentional experience for you.
3. Theme based Yoga Sequence
A theme has the ability to take you to the heart of yoga practice, the recognition of basic connection to the universe. Incorporating themes into your yoga practice is a great way to add some depth to the practice that you have to offer. It is a way to tie meditative and physical movements together. Planning themed classes does not need to be complicated.
You can set up a theme-based yoga sequence through the following steps:
Choose a Theme
The very first thing you need to do is select a theme for your yoga sequence. The themes you select could be physical or something related to yoga philosophy. If you can, choose a theme based on your interests and knowledge beyond yoga. Examples include a Chakra Yoga class, a yoga class to build strength or sleep better or a yoga class to feel more confident.
Decide the Start and End of Your Session
Now that you have chosen a theme, figure out how to begin your session, for instance, sitting or lying down. Then start noting ways in which you can steer your theme from the beginning of the session right until its conclusion.
Develop an Asana Sequence
Create the sequence around your theme to plan your yoga sessions in an interesting manner. You can try considering some poses that relate well to your theme and pick postures that specifically work for that part of the body. Structure your sequence to keep some time for warming, then begin with an easy pose before moving on to the more difficult ones. Finally, end with a savasana.
When you have finally created a concrete plan for your home session, spend some time to make sure that you have some space to adapt to the plan you create. Have room for some modifications if required. You can follow your theme and use appropriate elements of your plan to adapt as and when needed.
Yoga has several positive effects on both our bodies and minds. However, you do not have to attend classes to cater to your need for practicing yoga. You can easily plan out a sequencing session for yourself at home using the above-mentioned steps. Figure out the method that best suits your needs and get your at-home yoga sessions going!
You might also like our ideas to create your at-home yoga space.