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Do you wonder, what should be your yoga sequence?

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There are many types of yoga, from the peaceful hatha to the high-intensity power yoga. All types take your workout to a level of mind-body connection. However, sequence of practicing yoga is very important. Some people complain that they don’t want to practice yoga because they get back pain and knee pain. This may be because of wrong sequence or heavy crowded class room or may be wrong batch chosen.

So, next time, what should you know before you begin your own practice? There could be many concerns for the best in flow sequence, as below.

  • What should be the intensity in the beginning, then middle and later part of the session?
  • What should be sequence of therapy yoga who are in health condition?
  • What should be the sequence for beginner /Intermediate/ advance yoga practitioner’s?
  • What should be the sequence for different categories of people, like as per their profession?
  • What should be the sequence of yoga for different age group?
  • What should be the sequence of yoga in different weather?

The proper sequence can help you relax completely and get stillness of mind & breath, which even gives proper flexibility & strength of complete body. 

Even though there are many instructional books and DVDs on yoga, it is well worth it to invest in some classes with a good instructor who can show you how to do the postures. Chances are there which can hurt you. So, please be careful before you begin your own practice. Choose a type of yoga that suits your needs and fitness level. Yoga is a great choice if you want a holistic approach to mind and body strength.

Even, sometimes people are scared to start yoga, they feel, if they do wrong, it can be harmful to the body. It’s a good thought but you should not stop yourself to start it. However, it is good to start with proper yoga consultation saying ” I have a Health Condition-  diabetes, high blood pressure, high cholesterol, & heart disease”, how to start with yoga? Be transparent to your teacher.

A good trainer will always give you a modified posture as per your health condition, body requirements & your limitations, which will help you in fast curing naturally. 


Like, if you have high blood pressure, diabetes, or heart problems, you may need to avoid certain postures, like those in which you are upside down or that demand more balance than you have right now. A very gentle program of yoga, coupled with deep breathing may be the best way to start with.


If you have arthritis? Yoga can help you stay flexible and strong without putting added stress on your joints. You get the added benefit of a mind-body approach that can help you relax and energize.


If you’re pregnant, yoga can help keep you relaxed, strong, and in shape. If you’re new to yoga or have any health or pregnancy related problems, talk to your doctor before you give it a try. Look for an instructor who’s experienced in teaching prenatal yoga.

You’ll need to make some adjustments as your baby and belly grow and your centre of gravity shifts. During all trimester, don’t do any stomach poses. And don’t try to stretch any further than you did before pregnancy. Your pregnancy hormones will loosen up your joints and make you more likely to get injured.

Thus, trainer guides you in a proper sequence as per your body requirements and limitations.

I have added a video clip, in which few students have kept rubber brick under waist, few have wooden brick, and few have bolster. This is a modification done as per their body requirements.

Hope, this article will help you in taking right decision about your yoga sequence.



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