Yoga is practiced almost anywhere and requires only enough space to fit a yoga mat. Because yoga is so accessible, many practitioners are developing personal practices based on understanding yoga sequencing. Initially, sequencing can seem formulaic. However, learning the methods behind sequencing ensures your home practice is safe, enjoyable and inspiring.
Benefits
Understanding basic yoga sequencing allows you to deepen your yoga practice. It also enables you to have a better understanding of yoga asanas, or postures, and their therapeutic and physical applications. For example, sukhasana, or easy cross-legged pose, eases anxiety while utkatasana, or chair pose, strengthens muscles in the arms and legs.
Focus and Themes
Yoga sequences are typically created around a specific focus. Your focus for a sequence can relate to a physical aspect of your body or an emotion. Incorporating a theme makes building your sequence much easier. For example, a sequence to relieve depression might begin with pranayama, or a simple breathing exercise, before you move to a seated posture that opens your chest, such as matsyasana, or fish pose. Opening your chest helps because depression can manifest as a feeling of constriction your upper body. Sequences can also be developed around a physical aspect of your body, such as relieving tight hamstrings or shoulders.
Order of Postures
Once you have settled on a particular theme for your practice, begin to create your basic yoga sequence. The key to sequencing is combining postures that build on each other. Begin sequences in a comfortable position. This will allow you to focus on your breathing and create a separation between your day and practice. Include postures in your sequence that move your entire body. This ensures your muscles are warm and reduces your risk of injury. Finish your sequence with several standing postures before ending in a restorative pose, such as child's pose or sivasana.
Breathing
Your breath is an important aspect of yoga practice. Use your breath cycle---inhale and exhale---to link poses. For example, during a fold forward, inhale as you raise your arms overhead, exhale as you fold forward and inhale as you slowly roll up to a standing position.
Considerations
If you are new to yoga, take a class from a certified yoga instructor. She will help you understand the complexities of yoga. Additionally, it is helpful to develop a regular yoga practice. Performing yoga two to three times a week builds strength and flexibility. As you become stronger, include intermediate and advanced asanas into your sequencing. Finally, play music during practice. Music assists with pacing and helps to center your thoughts during challenging postures.
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