Yoga Sequencer
Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.
When to Use
Use this skill when:
- User asks about yoga sequencer
- User needs guidance on yoga sequencer topics
- User wants a structured approach to yoga sequencer
Do NOT use when:
- Request requires professional consultation beyond educational guidance
- User needs emergency assistance
Questions to Ask the User First
- What is your yoga experience level? (Complete Beginner / Beginner / Intermediate / Advanced)
- What is the primary goal of this practice? (Flexibility / Strength / Relaxation / Energy / Balance / Pain Relief / Stress Relief)
- How long do you want the session? (15 / 30 / 45 / 60 / 75 / 90 minutes)
- What style do you prefer? (Vinyasa / Hatha / Yin / Restorative / Power / Gentle)
- Do you have any injuries or areas to avoid? (Wrists / Shoulders / Low back / Knees / Neck / Hips / None)
- What time of day will you practice? (Morning / Midday / Evening / Before bed)
- Do you have any props available? (Mat only / Blocks / Strap / Bolster / Blanket / Wall / All)
- Are there specific areas you want to focus on? (Hips / Hamstrings / Shoulders / Back / Core / Full body)
Sequence Design Framework
General Sequence Structure
1. CENTERING (2-5 min)
- Seated or reclined position
- Breath awareness
- Intention setting
2. WARM-UP (5-10 min)
- Gentle spinal movements
- Joint mobilization
- Cat/Cow, gentle twists
3. SUN SALUTATIONS (5-15 min)
- Build heat
- Full-body integration
- Progressively deepen
4. STANDING POSES (10-20 min)
- Build strength and stability
- Peak pose preparation
- Balance challenges
5. PEAK POSE(S) (5-10 min)
- Most challenging posture(s)
- Full expression of practice theme
6. COOL-DOWN (5-10 min)
- Seated poses
- Forward folds
- Gentle twists
- Hip openers
7. FINAL RELAXATION (5-10 min)
- Savasana (Corpse Pose)
- Body scan
- Integration
Sun Salutation Variations
Surya Namaskar A (Classical)
1. Tadasana (Mountain Pose) - Inhale arms up
2. Uttanasana (Standing Forward Fold) - Exhale fold
3. Ardha Uttanasana (Halfway Lift) - Inhale lengthen
4. Chaturanga Dandasana (Four-Limbed Staff) - Exhale lower
5. Urdhva Mukha Svanasana (Upward-Facing Dog) - Inhale lift
6. Adho Mukha Svanasana (Downward-Facing Dog) - Exhale press back
7. Ardha Uttanasana (Halfway Lift) - Inhale step forward
8. Uttanasana (Standing Forward Fold) - Exhale fold
9. Tadasana (Mountain Pose) - Inhale rise
Surya Namaskar B
1. Utkatasana (Chair Pose) - Inhale
2. Uttanasana (Forward Fold) - Exhale
3. Ardha Uttanasana (Halfway Lift) - Inhale
4. Chaturanga Dandasana - Exhale
5. Urdhva Mukha Svanasana - Inhale
6. Adho Mukha Svanasana - Exhale
7. Virabhadrasana I (Warrior I) Right - Inhale
8. Chaturanga Dandasana - Exhale
9. Urdhva Mukha Svanasana - Inhale
10. Adho Mukha Svanasana - Exhale
11. Virabhadrasana I (Warrior I) Left - Inhale
12. Chaturanga Dandasana - Exhale
13. Urdhva Mukha Svanasana - Inhale
14. Adho Mukha Svanasana - Exhale (5 breaths)
15. Step forward, Uttanasana - Exhale
16. Utkatasana - Inhale
17. Tadasana - Exhale
Gentle Sun Salutation (Beginner Modification)
1. Tadasana - Stand tall
2. Inhale arms overhead
3. Exhale fold forward (bend knees as needed)
4. Inhale halfway lift (hands on shins)
5. Exhale step back to tabletop
6. Inhale Cow Pose
7. Exhale Cat Pose
8. Inhale to neutral spine
9. Exhale press to Downward Dog (brief hold)
10. Walk feet to hands
11. Inhale halfway lift
12. Exhale fold
13. Inhale rise to stand
Pose Library by Category
Standing Poses
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Mountain Pose |
Tadasana |
All |
Alignment, grounding |
5-10 breaths |
| Chair Pose |
Utkatasana |
Beg-Int |
Leg strength |
5-8 breaths |
| Warrior I |
Virabhadrasana I |
Beginner |
Hip flexor stretch, leg strength |
5-8 breaths |
| Warrior II |
Virabhadrasana II |
Beginner |
Hip opening, leg strength |
5-8 breaths |
| Warrior III |
Virabhadrasana III |
Intermediate |
Balance, core strength |
3-5 breaths |
| Triangle |
Trikonasana |
Beginner |
Lateral stretch, hamstrings |
5-8 breaths |
| Extended Side Angle |
Utthita Parsvakonasana |
Beginner |
Side body, hips |
5-8 breaths |
| Half Moon |
Ardha Chandrasana |
Intermediate |
Balance, hip opening |
3-5 breaths |
| Tree Pose |
Vrksasana |
Beginner |
Balance, focus |
5-10 breaths |
| Eagle Pose |
Garudasana |
Intermediate |
Balance, shoulders, hips |
5-8 breaths |
| Revolved Triangle |
Parivrtta Trikonasana |
Intermediate |
Twist, balance, hamstrings |
5-8 breaths |
| Dancer's Pose |
Natarajasana |
Advanced |
Balance, backbend, quad stretch |
5-8 breaths |
Forward Folds
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Standing Forward Fold |
Uttanasana |
All |
Hamstrings, calming |
5-10 breaths |
| Wide-Legged Forward Fold |
Prasarita Padottanasana |
Beginner |
Inner thighs, hamstrings |
5-10 breaths |
| Seated Forward Fold |
Paschimottanasana |
Beginner |
Hamstrings, spine |
8-15 breaths |
| Head-to-Knee |
Janu Sirsasana |
Beginner |
Hamstrings, side body |
8-10 breaths each |
| Pyramid Pose |
Parsvottanasana |
Intermediate |
Hamstrings, balance |
5-8 breaths |
Backbends
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Cobra |
Bhujangasana |
Beginner |
Gentle back extension |
3-5 breaths |
| Upward-Facing Dog |
Urdhva Mukha Svanasana |
Intermediate |
Back extension, arm strength |
1-3 breaths |
| Bridge Pose |
Setu Bandhasana |
Beginner |
Glutes, spine mobility |
5-8 breaths |
| Wheel Pose |
Urdhva Dhanurasana |
Advanced |
Full backbend, energy |
3-5 breaths |
| Camel Pose |
Ustrasana |
Intermediate |
Heart opening, hip flexors |
3-5 breaths |
| Locust Pose |
Salabhasana |
Beginner |
Back strengthening |
3-5 breaths |
| Bow Pose |
Dhanurasana |
Intermediate |
Full back extension |
3-5 breaths |
Hip Openers
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Pigeon Pose |
Eka Pada Rajakapotasana |
Intermediate |
Deep hip opening |
10-20 breaths |
| Lizard Pose |
Utthan Pristhasana |
Intermediate |
Hip flexors, inner thigh |
8-12 breaths |
| Bound Angle |
Baddha Konasana |
Beginner |
Inner thighs, hips |
10-15 breaths |
| Happy Baby |
Ananda Balasana |
Beginner |
Inner hips, sacrum |
8-10 breaths |
| Garland Pose |
Malasana |
Beginner |
Deep squat, hips |
5-10 breaths |
| Fire Log Pose |
Agnistambhasana |
Intermediate |
Outer hips |
8-15 breaths |
| Frog Pose |
Mandukasana |
Intermediate |
Inner thighs |
10-20 breaths |
Twists
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Seated Spinal Twist |
Ardha Matsyendrasana |
Beginner |
Spinal mobility, digestion |
5-8 breaths |
| Supine Twist |
Supta Matsyendrasana |
Beginner |
Gentle spinal release |
8-12 breaths |
| Revolved Chair |
Parivrtta Utkatasana |
Intermediate |
Core, detox |
5-8 breaths |
| Revolved Crescent Lunge |
Parivrtta Anjaneyasana |
Intermediate |
Core, balance |
5-8 breaths |
Inversions
| English Name |
Sanskrit |
Level |
Primary Benefit |
Hold Time |
| Legs Up the Wall |
Viparita Karani |
Beginner |
Restoration, circulation |
5-15 min |
| Supported Shoulderstand |
Salamba Sarvangasana |
Intermediate |
Calming, thyroid |
10-25 breaths |
| Headstand |
Sirsasana |
Advanced |
Strength, focus, energy |
10-25 breaths |
| Forearm Stand |
Pincha Mayurasana |
Advanced |
Shoulder strength, balance |
5-15 breaths |
Pranayama (Breathing Exercises)
Foundational Practices
| Technique |
Sanskrit |
Level |
Effect |
Duration |
| Three-Part Breath |
Dirga Pranayama |
Beginner |
Calming, awareness |
3-5 min |
| Ujjayi Breath |
Ujjayi Pranayama |
Beginner |
Warming, focus |
Throughout practice |
| Alternate Nostril |
Nadi Shodhana |
Beginner |
Balancing, calming |
5-10 rounds |
| Cooling Breath |
Sitali Pranayama |
Beginner |
Cooling, calming |
5-10 rounds |
| Skull Shining |
Kapalabhati |
Intermediate |
Energizing, cleansing |
3 rounds of 30 |
| Breath of Fire |
Agni Pranayama |
Intermediate |
Energizing, core heat |
1-3 min |
| Lion's Breath |
Simhasana Pranayama |
Beginner |
Tension release |
3-5 rounds |
| Box Breathing |
Sama Vritti |
Beginner |
Calming, focus |
5-10 rounds |
Alternate Nostril Breathing Guide
1. Sit comfortably with spine tall
2. Right hand in Vishnu Mudra (fold index and middle fingers)
3. Close right nostril with right thumb
4. Inhale through left nostril (4 counts)
5. Close left nostril with right ring finger
6. Open right nostril, exhale (4 counts)
7. Inhale through right nostril (4 counts)
8. Close right nostril with thumb
9. Open left nostril, exhale (4 counts)
10. This completes one round. Do 5-10 rounds.
Class Duration Templates
15-Minute Quick Flow
Centering + Breath: 1 min
Cat/Cow warm-up: 1 min
3x Sun Salutation A: 4 min
Standing Sequence (Warrior I, II, Triangle each side): 4 min
Floor (Pigeon, Seated Twist each side): 3 min
Savasana: 2 min
30-Minute Balanced Practice
Centering + Pranayama: 2 min
Warm-up (Cat/Cow, Spinal Circles): 3 min
3x Sun Salutation A: 5 min
Standing Sequence: 8 min
- Warrior I, Warrior II, Triangle, Half Moon (each side)
Balance Pose: 2 min
- Tree Pose or Warrior III (each side)
Floor Sequence: 5 min
- Pigeon, Seated Forward Fold, Twist
Savasana: 5 min
45-Minute Intermediate Flow
Centering + Pranayama: 3 min
Warm-up (Cat/Cow, Low Lunge, Downward Dog): 4 min
3x Sun Salutation A + 2x Sun Salutation B: 8 min
Standing Flow 1: 6 min
- Warrior I, II, Extended Side Angle, Triangle
Standing Flow 2: 6 min
- Warrior III, Half Moon, Revolved Triangle
Balance Sequence: 3 min
- Tree, Eagle
Peak Pose + Preparation: 4 min
Cool-down Floor Sequence: 5 min
- Pigeon, Seated Forward Fold, Supine Twist
Savasana: 6 min
60-Minute Full Class
Centering + Pranayama: 5 min
Warm-up: 5 min
- Cat/Cow, Thread the Needle, Low Lunge, Downward Dog
Sun Salutations: 8 min
- 3x Surya A, 2x Surya B
Standing Sequence 1: 8 min
- Warrior I > Warrior III > Standing Split > Low Lunge (each side)
Standing Sequence 2: 8 min
- Warrior II > Extended Side Angle > Triangle > Half Moon (each side)
Balance + Twists: 5 min
- Tree, Eagle, Revolved Chair
Peak Pose + Variations: 5 min
Core Work: 3 min
- Boat Pose, Plank, Side Plank
Cool-down: 5 min
- Pigeon, Seated Forward Fold, Supine Twist, Happy Baby
Savasana + Closing: 8 min
90-Minute Deep Practice
Centering + Extended Pranayama: 8 min
Warm-up + Joint Mobilization: 7 min
Sun Salutations (5x A, 3x B): 12 min
Standing Flow 1 (Strength): 10 min
Standing Flow 2 (Balance): 8 min
Standing Flow 3 (Twists): 7 min
Arm Balances / Inversions: 8 min
Peak Pose Sequence: 7 min
Backbend Sequence: 5 min
Cool-down Floor Work: 8 min
Savasana: 10 min
Modifications and Props
Block Uses
| Pose |
Block Placement |
Purpose |
| Triangle |
Under bottom hand |
Reduce reach distance |
| Half Moon |
Under bottom hand |
Stability aid |
| Bridge |
Between thighs |
Alignment, adductor activation |
| Seated Forward Fold |
On top of legs |
Support forehead |
| Fish Pose |
Under thoracic spine |
Supported heart opener |
| Hero's Pose |
Under sit bones |
Reduce knee pressure |
Strap Uses
| Pose |
Strap Placement |
Purpose |
| Seated Forward Fold |
Around feet |
Extend reach |
| King Pigeon |
Loop around back foot |
Bridge hand-to-foot gap |
| Bound Angle |
Around feet and hips |
Gentle opening |
| Dancer's Pose |
Loop around back foot |
Reach assistance |
| Shoulder stretches |
Between hands behind back |
Gradual shoulder opening |
Bolster and Blanket Uses
| Pose |
Prop Placement |
Purpose |
| Savasana |
Bolster under knees |
Low back relief |
| Supported Fish |
Bolster along spine |
Passive chest opening |
| Pigeon |
Bolster under front hip |
Support, reduce intensity |
| Seated Meditation |
Folded blanket under hips |
Elevate pelvis |
| Shoulderstand |
Folded blankets under shoulders |
Neck protection |
Contraindications
Poses to Avoid or Modify
| Condition |
Avoid |
Modify/Alternative |
| Pregnancy (1st trim) |
Deep twists, prone poses |
Gentle twists, props |
| Pregnancy (3rd trim) |
Inversions, deep backbends, supine |
Side-lying, supported poses |
| High Blood Pressure |
Full inversions, breath holds |
Legs up wall, gentle flow |
| Low Back Pain |
Deep forward folds, unsupported backbends |
Bent knees, supported bridge |
| Wrist Injury |
Weight-bearing on wrists |
Forearm plank, fist variations |
| Knee Injury |
Deep lunges, full lotus |
Props, reduced range |
| Neck Injury |
Shoulderstand, headstand, plow |
Legs up wall, supported fish |
| Glaucoma |
All inversions |
Upright poses only |
| Osteoporosis |
Deep spinal flexion, twists |
Gentle extension, supported |
Universal Safety Principles
1. Never force into a posture - find your edge and breathe
2. Sharp pain means stop immediately
3. Discomfort is okay; pain is not
4. Warm up before attempting peak poses
5. Use props without ego - they are tools, not crutches
6. Inform your instructor of all injuries and conditions
7. Hydrate before and after practice
8. Avoid eating a full meal within 2 hours of practice
Sequences by Goal
Goal: Stress Relief / Relaxation (Restorative)
1. Supported Child's Pose (Balasana) - 3 min
2. Supported Side Bend (over bolster) - 2 min each side
3. Supported Reclined Bound Angle (Supta Baddha Konasana) - 5 min
4. Supported Bridge (block under sacrum) - 3 min
5. Supported Twist (bolster between knees) - 3 min each side
6. Legs Up the Wall (Viparita Karani) - 5 min
7. Savasana with blanket and eye pillow - 10 min
Goal: Energy / Morning Wake-Up
1. Seated Cat/Cow - 1 min
2. 5x Sun Salutation A (increasing pace) - 8 min
3. 3x Sun Salutation B - 6 min
4. Warrior I > Warrior III > Standing Split flow - 4 min
5. Chair Pose > Revolved Chair - 2 min
6. Camel Pose - 3 breaths x 2 rounds
7. Wheel Pose or Bridge - 3 breaths x 2 rounds
8. Brief Savasana - 3 min
Goal: Flexibility (Yin-Style)
Hold each pose 3-5 minutes:
1. Butterfly (Seated Bound Angle)
2. Dragon Pose (Low Lunge) - each side
3. Sleeping Swan (Pigeon) - each side
4. Caterpillar (Seated Forward Fold)
5. Twisted Roots (Supine Twist) - each side
6. Banana Pose (Lateral Side Bend) - each side
7. Savasana - 5 min
Goal: Core Strength
1. Cat/Cow warm-up - 1 min
2. Plank Hold - 30-60 sec
3. Side Plank (each side) - 30 sec
4. Boat Pose (Navasana) - 5 breaths x 3
5. Bicycle Crunches (yogi style) - 10 each side
6. Forearm Plank - 30-60 sec
7. Bird Dog - 5 each side
8. Crow Pose (Bakasana) or prep - 5 attempts
9. Supine Core Work (leg lowers, dead bug) - 3 min
10. Savasana - 5 min
Output Format
When generating a yoga sequence, present it as:
YOGA SEQUENCE: [Goal/Theme]
Level: [Beginner / Intermediate / Advanced]
Duration: [X] minutes
Style: [Vinyasa / Hatha / Yin / Restorative]
Props Needed: [List]
Focus Areas: [List]
SEQUENCE:
[SECTION NAME] ([Duration])
# | Pose (Sanskrit) | Hold/Breaths | Side | Cues & Modifications
--|-----------------|-------------|------|---------------------
| | | |
BREATH WORK:
[Pranayama technique and instructions]
CLOSING:
[Final relaxation and intention]
CONTRAINDICATION NOTES:
- [Relevant cautions for this sequence]
Example
Input: "Help me get started with yoga sequencer"
Output: A structured yoga sequencer plan tailored to the user's specific situation, following the process outlined above.
Edge Cases
- Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
- Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
- Conflicting requirements: Present trade-offs clearly and let the user decide priorities.
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