August 6, 2012

Back to Basics: A Yoga Sequence. ~ Tracy Johnson

Photo credit: Tracy Johnson

This is a sequence for students of all abilities.

Beginners will learn the foundation poses on which their future practices will be built.

Intermediate and advanced students can find a place of comfort and ease where they can go deeper into familiar poses.

For beginners who are using this as a guide to home practice, I have used common English translations for poses.

There are many online resources if you are unfamiliar with a particular pose. I suggest typing the words “yoga pose” and the name of the pose into Google or another search engine if you need visual aid.

I used a standard outline to structure the class.

This particular sequence does not have a specific energetic goal as most of my other classes do, but the overall movement of prana is up from the base to higher chakras, then back down, which should be overall balancing and appropriate for most students.

Standing poses begin with open hips which gradually move to a closed hip position then into twist.

Using Kakasana (crow) as your inversion will concentrate movement into the 3rd chakra area which was initiated with twists.

From there we move into back bending to stimulate up the 4th, 5th and 6th chakras, before moving back down through more 3rd chakra twists to grounding 1st and 2nd chakra poses.

As always, I highly recommend that you do the sequence yourself and become comfortable with it before attempting to teach it.

Read the following legal stuff before you go further:

Not all exercise is suitable for everyone. This or any exercise program may result in injury. Consult with your doctor before use.

Yoga instructors teaching this sequence to students should have comprehensive yoga training and liability insurance. To reduce the risk of injury, never force or strain yourself or your students during exercise. If you feel pain, stop and seek medical attention if necessary.

This sequence may not be appropriate during pregnancy. Any instructor teaching yoga to pregnant women should have specialized training in Prenatal Yoga and should provide appropriate modifications for contraindicated poses.

Those with special health considerations should consult their medical practitioner before performing any exercise.

elephantjournal and Yoga in the Valley/Tracy Johnson cannot guarantee that this yoga program is suitable and safe for every individual.

Any liability, loss or damage in connection with the use of the following yoga sequence or arising from the performance of the exercises demonstrated here is expressly disclaimed.

Warm Up: (hold each pose 5-10 breaths)

Child’s Pose

Down Dog

Forward Fold


Sun Salutation:

Reach Up

Forward Fold

Flat Back

High Plank to Low Plank

Upward Dog

Downward Dog (hold)

Forward Fold

Flat Back

Forward Fold


Standing 1:

Warrior 2

Side Angle

Illuminated Warrior


Standing 2:

Warrior 1


Standing 3:

Crescent Warrior

Crescent Warrior Twist

Standing 4:

Chair Twist

Pyramid with Flat Back

Revolved Triangle




Opt: Headstand

Child’s Pose


Locust Variations

Arms at sides reaching back

Bend elbows, palms down

Arms extended, lace fingers

Bow Pose

Bridge or Wheel


Lying on back knee to chest

Reclining Twist

Child’s Pose

Half Pigeon

Forward Folds:

Seated Twist

Head to knee/one leg forward fold

Bound Angle

Wide Angle Forward Fold (seated)

Forward Fold (seated)


Please share your comments and feedback below.

Tracy Johnson is a yogateacher-dancermartialartist-mom-wife-dreamer-lizardkeeper-animallover-chef-amongotherthings in Hudson, WI. You can try to keep up with the wanderings of her thoughts and ideas at www.yogainthevalley.blogspot.com, www.homeschoolhudson.blogspot.com and www.nonightshades.blogspot.com


Editor: Jamie Morgan

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