Yoga Sequences: Around The World

by tinareale on October 28, 2014

In the classes I teach, I try to have a little fun with my yoga sequences. After all, who wants to go to a yoga class and have it be the same thing over and over? Yoga is a journey! It should feel exciting and explorative each time we take a step onto our mats. I love teaching yoga and discovering these possibilities where even the most basic poses can come to life with a new way of cueing or sequencing. That was my aim in putting together this little flow. Basic poses with a different approach. Have a little fun exploring all sides of your mat as you flow front to side to back to side and all around again. “Around the World” – a journey of yoga.

Yoga Sequences - Around The World

Step By Step Flow – Hold each pose for 3-5 breaths.

  1. Begin in Downward Facing Dog (Adho Mukha Svanasana). Around The World 1
  2. Step left foot up for Crescent Lunge (Anjaneyasana). Staying on the toes of the back foot with hips squared straight ahead, reaching tall through the spine.
  3. Open up into Warrior 2 (Virabhadrasana II) by spinning the right heel down, opening the chest to the right side of the mat, and reaching long through the arms to the front and back.
  4. Straighten front leg and turn toes to face long edge of mat with feet parallel. Move into Wide Leg Forward Fold (Prasarita Padottanasana).
    Around the World 2
  5. Come up on an inhale. Take Warrior 1 (Virabhadrasana I) facing the back of the mat by turning left toes in about 30-45 degrees and right foot out to back of mat. Chest (not hips!) opens to face the back of the mat, reaching tall through the arms and spine as bend into the front leg bringing knee over ankle.
  6. Rotate onto the toes of the left foot. Exhale extend the torso over the right thigh and rise up on an inhale into Warrior 3 (Virabhadrasna 3) with body in one straight line parallel to the mat – arms reaching out long, left leg raised and extended straight back.
  7. Release the left leg down next to the right for Forward Fold (Uttanasana). You can deepen the pose by taking Padangusthasana with the peace fingers and thumb forming a circle interlocked around the big toe, elbows bending out, and torso extending more deeply down the legs.
  8. Release the forward fold on an inhale, looking halfway up. And take a flow – step back into plank, exhale to lower chatarunga, inhale into upward facing dog or cobra, exhale into downward facing dog. Around the World 3
  9. From down dog, step the left foot up (still moving left side first to make it around the world!) for Triangle Pose (Trikonasana). You can either go right into the pose if you’re more familiar with the pose alignment, or come all the way up, set up alignment, and then extend out for the pose. Use a block as needed to bring the ground closer to you and keep the chest open.
  10. Move into Half Moon (Ardha Chandrasana). Bend the front knee, move the bottom hand a foot out in front of the pinky toe side of the foot, and lift the back leg up parallel to the mat.
  11. Soften the standing leg, spot your landing, and step back into Trikonasana (Triangle Pose) for a breath before rising up to stand on an inhale.
  12. Turn the toes of both feet out to the short edges of the mat for Goddess Pose (Utkata Konasana) – like a plie squat with the hips lowering between the thighs.
    Around the World 4
  13. Inhale come back to standing – turning the right toes to face the front of the mat, stepping the left foot closer to the right and angled in about 60 degrees for Revolved Triangle (Parvritta Trikonasana). Hips square to the top of the mat. Torso extends out, hinging at the hips and revolving at the waist to twist toward the front leg and bring the left hand down inside right foot (or outside as able) with right arm reaching up. Use a block as needed to bring the ground closer to you and keep the chest open.
  14. Bend into the front knee. Bring the bottom hand a foot in front of the foot, directly underneath the shoulder. Keeping hips facing the mat, lift the back leg up parallel to the mat, twisting at the belly (not the hips!) for Revolved Half Moon (Parvritta Ardha Chandrasana).
  15. Release the pose bringing left leg next to the right and folding over the legs for a Forward Fold (Uttanasana) or Padangsthasana.
  16. Repeat!!! Leading with the right leg first.

Follow these general guidelines to move through this sequence. It is suggested to have some familiarity with the poses to follow along, as there is no video guide for this sequence. But feel free to let me know if you’re interested in seeing the sequence in action and I can add it into an upcoming weekly yoga video!

Let’s Chat:  What ways do you like to keep yoga fun?


1 Katie @ Talk Less, Say More October 28, 2014 at 11:30 am

I want to take one of your classes – how fun would that be?! :)

2 Jodi Brinkley October 31, 2014 at 1:27 pm

This would be great to see added to a video. I’m really enjoying the videos :)

{ 1 trackback }

Previous post:

Next post: