Introduction to Basic Yoga Sequences

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Life’s hustle is never-ending. We are always busy doing some task or another. The little free time that we get for ourselves is spent with family, friends, or watching something on a TV/laptop. However, it is an obvious pattern and the way most people lead their life. What’s forgotten in this hassle is the significance of meditation and yoga and their benefits for your health.

What is a Yoga Sequence?

It is given that many of us must be performing yoga either regularly, occasionally over the month or maybe never. But whether or not you perform the art, you must at least be aware of the fact that the poses are presented in a particular way so as to learn a new way of leading life. This presentation of yoga poses is known as yoga sequence. It depicts the structure and any of the beginner yoga class sequences.


Depending on your instructor and their traditions, the structure, complexity, and yoga poses will vary. For instance, a Kundalini class will differ from a Bikram class. No matter which yoga class/style you attend, each basic yoga sequence has certain benefits.


Know for a fact that there is no single or predetermined yoga flow sequence or structure of sequencing. But the primary components of any beginner yoga class sequence include the following -


  • Opening

  • Warm-up

  • Standing posture

  • Peak posture

  • Floor posture

  • Cooldown exercise

  • Final relaxation (Savasana)

We have discussed these components in detail below to help you get a better understanding of yoga sequences.

Components of Yoga Sequences

Any yoga class you attend will be a combination of the components mentioned above. The practice will involve the beginner yoga sequence strength-building moves that will help relax your body and mind. Let us begin by understanding the first component - opening.

1. Opening:

For some people, detaching from the everyday hustle and practising the calmness of a yoga class (even if it is for a few hours) can be challenging. Therefore, most yoga instructors open by getting their students relaxed and focused. Most begin by practising short meditation, which is either seated or lying down. Doing this helps your mind focus and be aware of the present. Some yoga practices involve chanting as an opening.

2. Warm-up:

The opening is followed by simple warm-up moves that let the muscles loose. It may further transition into dynamic warm-up poses such as Sun Salutation (Surya Namaskar) as well. Warm-up in yoga classes helps regulate blood flow, which, in turn, increases body oxygen levels. It is done to loosen the muscles and prevent them from soaring in the upcoming postures.

3. Standing Posture:

A few yoga traditions believe that practising standing postures is the easiest and the safest way to open the body. Some of the famous standing postures in yoga include Warrior series (known as Virabhadrasana I, II, and III), Half Moon (Ardha Chandrasana) to practice balancing, and Chair Pose (Utkatasana) to build strength. Besides these, some yoga instructors also add arm balancing and abdominal strengthening poses in the standing posture. It includes the Crow Pose (Bakasana) and Boat Pose (Navasana).

4. Peak Posture:

Some yoga classes help their students build postures that require more strength, flexibility, and attentiveness. Such exciting positions involve inversion like Handstand (Adho Mukha Vrksasana), Upward Bow/Wheel Pose (Urdhva Dhanurasana), and Sleeping Yogi (Yoganidrasana). Here, peak postures tend to focus on a particular area of the body, such as shoulder or hamstring.

5. Floor Posture:

After the peak posture, most yoga practices move towards the cooldown period. The floor postures tend to help the muscles relax from the strenuous postures done before. It usually includes the Bound Angle/Cobbler’s Pose (Baddha Konasana).

6. Cooldown:

The final practice in yoga focuses on balancing and harmonising the body’s equilibrium. It helps calming mind, motions, breathing, etc. The cooldown practice involves poses such as Reclined Bound Angle/Cobbler’s Pose (Supta Baddha Konasana), Reclining Big Toe Pose (Supta Padangusthasana), or Headstand (Sirsasana) or Shoulderstand (Sarvangasana).

7. Final Relaxation (Savasana):

The last relaxation posture is the Corpse Pose (Savasana). Here, the body lies in complete neutral form, which helps in settling the deep states of self-awareness and meditation throughout the body.

Benefits of Yoga on Health

We lead a fast-paced life. Incorporating meditation and yoga in our routine will help reduce stress and relax our body. Yoga is said to have several health benefits (mental as well as physical). We have enlisted some of the key benefits of yoga on health below -


  • It helps ease stress and encourage body relaxation when practised.

  • Many people suffer from anxiety. Practising yoga helps them cope with the feelings of anxiety and reduces it before it causes major health concerns.

  • Inflammation is a standard immune response in the body. However, chronic inflammation can lead to pro-inflammatory diseases such as heart issues, diabetes, and cancer. It is observed that yoga helps reduce inflammation in most individuals.

  • Since most yoga practices help regulate blood flow and oxygen in the body, it further contributes to improving the overall health of the heart.

  • Lastly, practising yoga will improve the overall quality of life that one leads.

The Bottom Line

This shows that practising yoga allows people to lead a healthy and long life. However, it should be accompanied by healthy eating practices, maintaining work-life balance, and breaking bad lifestyle habits. Only then, one can lead a healthy life.


On the other hand, you are bound to face health issues as you grow old. Besides, medical concerns can arise at any time and without prior warning. In such times, you cannot rely on your life savings alone to take care of medical treatment and hospitalization expenses. Having a health insurance plan in place will help cover the costs arising from sudden medical contingencies.


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