4 Week Yoga Sequence – Week 1

4 Week Yoga Sequence – Week 1


This is a 4 Week Yoga Sequence – Week 1 as used in a Core Power Yoga C2 Sequence. The peak pose for week 1 sequence is to learn from crow pose and jump back to Chaturanga Dandasana. This probably sounds easy but I have observed that many yogis do not practice this correctly. Jumping back requires strength in your shoulders, wrists and definitely a strong core.
This sequence focuses on strengthening your shoulders, yours wrists and core.                                                                                           
 
The most common mistake is to jump back to high plank instead of low plank. It is very essential for you to jump back to low plank to prevent injury on your shoulders, elbows and wrists.

 BreathPose
IntegrationChild's Pose
Inhale-> Table Top
-> Cat Cow Pose
Exhale-> Downward Facing Dog
Inhale -> Exhale-> Ragdoll Pose
IntentionInhale -> Exhale-> Samasthiti
Salutation A
(slow x1)
(flow x2)
Inhale-> Mountain Pose
Exhale-> Side Bend (Right)
Inhale-> Mountain Pose
Exhale-> Side Bend (Left)
Inhale-> Mountain Pose
Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Salutation B
(slow x1)
(flow x2)
Inhale -> Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Forward Fold
Inhale-> Chair Pose
Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Low Lunge (Right)
Inhale-> Warrior 2 (Right)
Exhale-> Extended Side Angle (Right)
Inhale-> Reverse Warrior (Right)
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Low Lunge (Left)
Inhale-> Warrior 2 (Left)
Exhale-> Extended Side Angle (Left)
Inhale-> Reverse Warrior (Left)
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Salutation B+
Inhale -> Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Forward Fold
Inhale-> Chair Pose
Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Knee to Nose Dog (Right)
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Low Lunge (Right)
Inhale-> Warrior 2 (Right)
Exhale-> Extended Side Angle (Right)
Inhale-> Reverse Warrior (Right)
Exhale-> Triangle (Right)
Inhale-> Reverse Triangle (Right)
Exhale-> Low Lunge (Right)
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Knee to Nose Dog (Left)
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Low Lunge (Left)
Inhale-> Warrior 2 (Left)
Exhale-> Extended Side Angle (Left)
Inhale-> Reverse Warrior (Left)
Exhale-> Triangle (Left)
Inhale-> Reverse Triangle (Left)
Exhale-> Low Lunge (Left)
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Core-> Supta Baddha Konasana Sit Up
-> Bicycle Sit Up
-> Forearm Plank
Arm Balance-> Crow
-> Jump back to Low Lunge
-> Child's Pose
StandingInhale-> Table Top
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Low Lunge (Right)
Inhale-> Crescent Lunge (Right)
Exhale-> Crescent Moon (Right)
Inhale-> Crescent Lunge (Right)
Exhale-> Crescent Twist (Right)
Count down-> Prayer Twist (Right)
Count down-> Forward Fold
Inhale -> Exhale-> Gorilla Pose
Inhale-> ½ way Lift
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Low Lunge (Left)
Inhale-> Crescent Lunge (Left)
Exhale-> Crescent Moon (Left)
Inhale-> Crescent Lunge (Left)
Exhale-> Crescent Twist (Left)
Count down-> Prayer Twist (Left)
Count down-> Forward Fold
Inhale -> Exhale-> Big Toe Pose
Inhale-> ½ way Lift
Exhale-> Forward Fold
Inhale-> Mountain Pose
Exhale-> Dancer Pose (Right)
Inhale-> Mountain Pose
Exhale-> Dancer Pose (Left)
Inhale-> Mountain Pose
Exhale-> Forward Fold
Inhale-> ½ way Lift
Exhale-> Chaturanga Dandasana
Inhale-> Upward Facing Dog
Exhale-> Downward Facing Dog
Hip
Inhale-> 3-legged Downward Facing Dog (Right)
Exhale-> Sleeping Pigeon (Right)
Inhale -> Exhale-> Downward Facing Dog
Inhale-> 3-legged Downward Facing Dog (Left)
Exhale-> Sleeping Pigeon (Left)
Inhale -> Exhale-> Downward Facing Dog
Spine
Inhale-> Cobra
Inhale-> Bow
Inhale-> Bridge
Inhale-> Supported Bridgee
-> Supta Baddha Konasana
SurrenderInhale -> Exhale-> 1-leg Seated Forward Fold (Right)
Inhale -> Exhale-> 1-leg Seated Forward Fold (Left)
Inhale -> Exhale-> Happy Baby Pose
Inhale -> Exhale-> Supine Twist (Right)
Inhale -> Exhale-> Supine Twist (Left)
Inhale -> Exhale-> Savasana

The other articles in the 4 week series are:

4 Week Yoga Sequence – Week 2

4 Week Yoga Sequence – Week 3

4 Week Yoga Sequence – Week 4

4 Week Yoga Sequence Playlist