Yoga Sequences

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Your Free Guide to 70+ Targeted Yoga Sequences

Explore 70+ Iyengar yoga sequences for strength, flexibility, back care, and more — organised by category with free pose grids and class previews.

This page gives you access to a curated selection of yoga sequences from Yoga Selection’s 900+ class video library. Whether you’re looking to relieve back pain, build core strength, explore yoga therapy, or target specific areas like the abdominals or hamstrings, you’ll find a sequence tailored to your needs. You can also explore pose-specific classes, including arm balances, backbends, and more — or simply deepen your practice at your own pace.

Each sequence below includes a visual pose grid and links directly to a full on-demand video tutorial. You can also try a free full-length class before diving in – and use the guide below to jump to sequences by category.

Free Class Video – Try It Now

Try this full-length Iyengar yoga class focused on improving shoulder mobility and supporting the rotator cuff. It gives you a taste of the detailed, prop-based instruction used throughout the sequences below.

Back Care

1. Back Releasing Yoga Poses

This sequence guides you through therapeutic poses to relieve back pain, improve spinal mobility, and support postural balance. Ideal for people with back pain, spinal asymmetries, or anyone looking to maintain a healthy, pain-free spine.

2. Yoga Poses To Soothe Your Lower Back

This calming sequence uses gentle, accessible poses to relieve lower back tension and muscular tightness. It’s ideal for times of back discomfort, low energy, or stress, and includes variations of poses like Pavana Muktasana, Malasana, and Supta Padangusthasana.

3. Yoga For The Lumbar Spine

This therapeutic sequence uses gentle, traction-based poses to decompress the lower back and relieve lumbar discomfort. It’s ideal after intense backbends or long periods on your feet, helping to restore balance and ease tension in the spine and surrounding muscles.

4. Gentle Upper Back Opening

This sequence gently opens the thoracic spine and shoulders, helping to relieve tension from prolonged sitting and computer use. It improves mobility, supports better posture, and includes modifications for those working with stiffness or restricted range of motion.

5. Yoga For The Neck

This class uses supported backbends, shoulder openers, and a belt harness technique to gently lengthen and release the neck. It also targets the upper back and thoracic spine—key areas that influence neck health—while offering traction-based and reclining poses to relieve tension.

Forward Bends & Twists

1. Forward Bends

This class breaks down the key techniques for safely approaching foundational forward bends—even if you’re working with tight hamstrings or stiff joints. With a clear, progressive structure, it helps you improve flexibility, protect your spine, and build toward deeper asanas like paschimottanasana and upavistha konasana.

2. Forward Bends For Stiff Bodies

This class reimagines forward bends as energising rather than passive, using spinal lift and chest opening to combat the sluggishness that can arise from stiffness. It’s a great choice if you’re looking to approach foundational forward bends in a more dynamic, uplifting way.

3. Chair Forward Bends and Twists

This class uses a yoga chair to create structured support for forward bends and twists, allowing for greater spinal leverage and chest opening. Ideal for those with stiffness, it blends active engagement with alignment-based refinements to deepen and clarify your practice.

4. Nine Back Releasing Twists

This class presents a sequence of nine therapeutic twists designed to reduce lower back discomfort and ease muscular tension. By rotating the spine in safe, supported ways, the poses help release stiffness, promote spinal mobility, and bring relief to an achy back.

5. Nine Seated Twists

This class breaks down the essential mechanics of seated twists, guiding you from simple cross-legged variations to more advanced poses like Marichyasana III and Ardha Matsyendrasana. It’s ideal for deepening your understanding of spinal rotation while enhancing energy, mobility, and spinal release.

6. Standing & Seated Twists

This class links standing and seated twists to unlock thoracic stiffness and improve lower back mobility. You’ll explore foundational techniques in poses like Parivrtta Trikonasana and Bharadvajasana while learning alignment strategies to enhance the therapeutic and energetic benefits of twisting asanas.

7. Chair Twists

This 30-minute tutorial focuses entirely on chair-supported twists, starting with standing variations and progressing to seated poses like Bharadvajasana. The use of the chair provides precision and control, helping you safely deepen the twists, release spinal tension, and gently open the shoulders.

Strength & Core

1. Yoga For Abdominals & Core Strength

This prop-free sequence builds strength and tone across your entire core, helping to stabilise your spine, pelvis, and shoulders. The class features a dynamic mix of poses like plank, chaturanga, paripurna navasana, and leg lifts to activate and strengthen your abdominal muscles.

2. Chaturanga Dandasana

This class offers a comprehensive exploration of chaturanga dandasana, including variations and troubleshooting tips for common challenges. You’ll build upper body strength, core engagement, and coordination through accessible techniques—even if you’re not yet ready for the full pose.

3. Enhance Your Handstand

This energising class helps you improve adho mukha vrksasana through a progressive sequence of variations that address common limitations such as tight shoulders and weak wrists. It’s ideal for students looking to build strength, refine alignment, and gain confidence in this foundational inversion.

4. Pincha Mayurasana (Feathered Peacock Pose)

This tutorial-style class focuses exclusively on pincha mayurasana, guiding you through preparatory variations that enhance shoulder strength, mobility, and alignment. It explores how to optimise the full pose with props and refined technique, while troubleshooting common challenges like collapsing shoulders or lower back compression.

5. Vrschikasana

This class offers a methodical progression from pincha mayurasana to vrschikasana, blending inversion with backbend. Preparatory variations make the class accessible to a wider range of students, while enhancing shoulder mobility, upper body strength, and energy levels.

6. Ubhaya Padangusthasana

This class features a progressive sequence of forward bends that gradually builds toward ubhaya padangusthasana and krounchasana, helping you improve both hamstring flexibility and balance. It offers accessible stages for less experienced students while allowing more advanced practitioners to refine their alignment and deepen their practice.

Hip Openers & Legs

1. Glutes & Piriformis

This class offers a therapeutic sequence of poses to lengthen and release the piriformis and gluteal muscles, helping relieve tension in the buttocks and lower back. It is ideal for those managing piriformis syndrome, sciatica-like symptoms, tight hips, or restricted mobility in seated and forward bending postures.

2. Nine Yoga Poses For Hip Flexors

This class features a focused backbend-based sequence designed to lengthen and release tight hip flexors – muscles that often shorten from prolonged sitting and can negatively impact your posture and spinal health. You’ll explore nine targeted poses that not only improve hip mobility and loosen tight quadriceps but also prepare your body for deeper backbending asanas.

3. Yoga For Strong Quads & Glutes

This class features a dynamic sequence of strengthening poses that build power and endurance in the quadriceps and gluteal muscles – key areas for supporting your spine, stabilising your knees, and improving overall mobility. In addition to boosting functional strength for everyday movement, the class enhances your ability to maintain lift and alignment in a wide range of yoga asanas.

4. Calves, Quadriceps, Hip Flexors, Hamstrings, Adductors, Shins & Gluteals

This 75-minute class offers a comprehensive approach to improving mobility in often-overlooked muscle groups including the calves, quadriceps, hip flexors, hamstrings, adductors, shins, and gluteals. Each pose is introduced incrementally to accommodate varying levels of flexibility, helping you progress more confidently into familiar and advanced yoga poses.

5. Twists and Glutes

This class integrates gluteal opening poses with spinal twists to enhance pelvic mobility and reduce spinal tension. By targeting areas of restriction—especially in poses like eka pada rajakapotasana and ardha matsyendrasana—you’ll unlock deeper access to twists and experience greater balance and ease throughout your practice.

6. Vinyasa Twists & Glutes

This dynamic, vinyasa-style sequence links each pose with a flowing stepping action that integrates gluteal lengthening and spinal rotation. As you move rhythmically through uttanasana, adho mukha svanasana, and eka pada rajakapotasana variations, you’ll soften stiffness in the glutes and unlock greater mobility for deeper, more fluid twists.

Standing Poses

1. Standing Poses

Explore foundational standing asanas like trikonasana, virabhadrasana I–III, and ardha chandrasana with an emphasis on balance, weight distribution, and chest opening. This energising class will help ground your practice, refine alignment, and bring renewed insight to familiar poses.

2. Standing Poses With Dowelling

This class introduces a standing pose sequence that uses a doweling (or household substitute) to help mobilise the upper back and improve shoulder and neck freedom. Ideal for those working with kyphosis, upper back tension, or limited mobility, the class offers a fresh and therapeutic take on foundational standing poses.

3. Standing Poses With Wall Support

This class adapts a full sequence of standing poses using a wall to improve balance, reduce muscular effort, and conserve energy. It’s ideal for times of fatigue, hot weather, or recovery, offering a therapeutic way to practise standing asanas without strain.

4. 8 Essential Standing Poses

This class condenses key standing poses into a focused 40-minute sequence designed to fit easily into a busy schedule while maintaining strength, flexibility, and balance. You’ll explore foundational asanas alongside shoulder-opening variations and energising poses like Virabhadrasana III to support a consistent home practice.

5. Standing Poses & Shoulders

This class adapts foundational standing poses to amplify their natural shoulder-opening qualities, offering variations of Trikonasana, Parsvottanasana, and Virabhadrasana III to improve mobility and alignment. It’s ideal for students with shoulder stiffness or those progressing toward advanced asanas that require greater shoulder freedom.

6. Virabhadrasana 2 (Warrior Pose 2)

This class takes an in-depth look at Virabhadrasana II (Warrior 2), using props and methodical guidance to refine alignment, reduce strain, and unlock the pose’s full potential. It’s an ideal session for understanding this foundational asana’s therapeutic benefits, especially for the shoulders, hips, and knees.

7. Trikonasana

This class explores Trikonasana through nine distinct approaches, each designed to enhance spinal length, chest opening, and overall alignment. You’ll learn how to adapt the pose for different needs—whether for shoulder stiffness, spinal mobility, or as a stepping stone towards more advanced standing poses.

8. Parsvakonasana (Extended Side Angle Pose)

This 20-minute class for experienced students refines the fundamentals of Parsvakonasana, deepening your alignment and rotational capacity in the upper torso. Wall-based and shoulder-opening variations are included to help you extend more freely and explore the full potential of this foundational pose.

9. Parivrtta Ardha Chandrasana

This class explores the dynamic standing twist Parivrtta Ardha Chandrasana, using preparatory poses like Utthita Hasta Padangusthasana 3 and Parivrtta Trikonasana to gradually build balance, hamstring engagement, and spinal mobility. Props such as the wall, chair, and blocks support alignment and allow you to access key actions with confidence.

10. Parivrtta Trikonasana (Revolved Triangle Pose)

This focused 20-minute class is designed for students already familiar with Parivrtta Trikonasana, offering key insights to improve spinal rotation, hamstring length, and shoulder mobility. With preparatory variations and troubleshooting guidance, you’ll refine your alignment and deepen your understanding of this foundational standing twist.

11. Ardha Chandrasana

This 20-minute tutorial guides you through a structured progression of Ardha Chandrasana, combining strength, balance, and mental focus. Beginning with supported wall work and gradually moving toward independent practice, the class builds both stability and precision to deepen your understanding of this foundational standing pose.

Restorative & Relaxation

1. Nine Poses For Deep Relaxation

This 45-minute class features nine accessible restorative poses designed to calm the nervous system, reduce stress, and promote deep relaxation. With simple home-friendly setups and detailed guidance, the class offers a practical way to reset during busy periods without needing a long or complicated sequence.

2. Four Essential Restorative Yoga Poses

This class offers an in-depth exploration of Supta Baddha Konasana, Viparita Dandasana, Setu Bandha Sarvangasana, and Viparita Karani, showing how to use props and alignment techniques to maximise their therapeutic benefits. Ideal for times of stress or low energy, the class also provides guidance on customising each pose to suit your individual needs and overcoming common challenges.

3. Cross Bolsters Restorative

This class features a soothing sequence of restorative yoga poses using a cross bolster setup, supported standing variations, and upashrayi seated poses to promote deep relaxation and energy preservation. With a focus on breath awareness and precise prop use, it guides you step-by-step through each pose to calm the nervous system and relieve stress.

4. Nine Ways To Practice Savasana (Corpse Pose)

This class is devoted entirely to Savasana (Corpse Pose), guiding you through both classical and therapeutic variations that support the spine, release the neck, open the chest, and calm the nervous system. Whether you’re seeking physical relief or mental clarity, this session offers a deeply restorative experience and helps you unlock the full potential of this essential pose.

5. Yoga For Restful Sleep

This calming sequence features restorative poses designed to ease stress, quiet the mind, and support a smoother transition into sleep. Ideal for evening practice or just before bed, the class helps regulate your breathing and settle your nervous system—making it a valuable tool for anyone struggling with insomnia.

Shoulders, Arms & Neck

1. Yoga For Shoulder Bursitis

This therapeutic sequence features yoga poses that help reposition the upper arm bone into the shoulder socket, relieving compression and allowing greater freedom for the rotator cuff. Ideal for anyone experiencing shoulder pain or seeking to improve shoulder health, the class focuses on realigning the shoulder complex to reduce inflammation and restore mobility.

2. Yoga For The Shoulders & Rotator Cuff (This is also your free featured video)

This class focuses on targeted adaptations that improve shoulder mobility and support the health of the rotator cuff by drawing the upper arm bone back into the shoulder socket. Ideal for anyone seeking to relieve shoulder pain or prevent injury, the sequence enhances joint space, increases range of motion, and supports sustainable shoulder alignment

3. Shoulders & Wrists

This short therapeutic class targets mobility and relief in the shoulders and wrists through a series of accessible, well-supported poses. Featuring variations of Baddhanguliyasana and Adho Mukha Svanasana, it helps unlock stiffness while exploring the full range of shoulder motion.

4. Shoulder Variations For Improved Inversions

This class explores targeted shoulder-opening techniques to support and enhance your experience of inversions like Pincha Mayurasana, Adho Mukha Vrksasana, and Sirsasana. By improving mobility and functionality in the shoulders, you’ll alleviate strain, promote easeful breathing, and feel greater lightness and stability in your inversion practice.

Inversions

1. Inversions

This energising sequence offers a complete exploration of key inversions including Handstand, Forearm Balance, Headstand, and Shoulderstand. It combines strengthening drills, supported adaptations, and advanced techniques to deepen your understanding, build stability, and enhance the therapeutic and energising effects of these powerful poses.

2. Inversions & Shoulder Mobility

Explore key inversions such as Handstand, Forearm Balance, Headstand, and Shoulderstand with a focus on shoulder alignment and mobility. This class helps you build a safer, more sustainable inversion practice by refining shoulder techniques and reducing strain on your neck and spine.

Special Focus Sequences

1. Yoga Poses For Knee Strength

This targeted 20-minute class strengthens the quadriceps—especially the vastus medialis—to enhance knee stability and improve kneecap alignment. Featuring adapted standing poses and modified dandasana, it’s ideal for anyone with knee issues or looking to protect long-term knee health.

2. Yoga For Strong Knees

This class strengthens and protects your knees through targeted work on the quadriceps, especially the vastus medialis, which supports kneecap alignment and stability. With a focus on standing poses and mindful alignment, it’s ideal for those with knee issues or anyone wanting to optimise long-term knee health.

3. Yoga Poses For Office Workers

Designed to counteract the effects of prolonged desk work, this class addresses posture-related issues like rounded upper backs, neck and shoulder tension, and lower back pain. It features targeted yoga poses to open the chest, realign the spine, relieve joint stiffness, and restore energy and focus.

4. Yoga Poses For Menstruation

This calming class features supported forward bends and gentle poses that relieve abdominal heaviness without compressing the belly or including inversions. Although designed for menstruation, the sequence is broadly restorative, soothing the nervous system and reducing stress and anxiety for all practitioners.

5. Pranayama

This 80-minute class blends restorative yoga with guided pranayama, featuring supported poses that promote deep relaxation, improve breath awareness, and ease stress. Key practices include chest-opening asanas and gentle pranayama techniques such as ujjayi and viloma, designed to support long-term health and vitality.

6. Yoga To Lift Your Mood

This uplifting class uses an energising sequence of standing poses, breath-linked arm movements, and expansive chest openings to help lift your mood and clear mental fog. With minimal props, it’s an accessible way to refresh your body and mind through dynamic movement and breath awareness.

7. Exploring Lines

This sequence focuses on linear asanas that explore the long, straight lines running through the body in various orientations -horizontal, vertical, diagonal, and inverted. By fully extending your limbs and rotating your body in space, the practice brings a sense of clarity, length, and lightness while helping to cut through physical and energetic blockages.

A Complete Toolkit for Physical and Emotional Wellbeing

Each of the sequences above offers a targeted solution to common physical and emotional challenges—from sleepless nights to shoulder discomfort, from sluggish moods to postural imbalances caused by modern life. Whether you’re managing a specific issue or simply looking to support your overall wellbeing, these classes provide practical, accessible tools grounded in the precision of Iyengar Yoga.

Take your time exploring what resonates most with your current needs. Each sequence stands alone as a focused practice, but together they represent a holistic approach to self-care and healing through yoga.

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Access Specialised Yoga Courses at Yoga Selection

To access similar and related material to this Yoga Sequences article simply visit yogaselection.com. As a member of Yoga Selection, you’ll have access to a wealth of specialised yoga courses. Explore our huge video library, which offers over 900 on demand classes, including courses, classes and articles that focus on specific aspects of authentic yoga practice.

Become a Yoga Selection member and enjoy the freedom of unlimited access to our diverse range of courses. With two new videos released every week, you’ll always have fresh content to explore and build into your practice. For a more personal experience, join live classes in real time, where you can receive guidance and support from experienced teachers.

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