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Yours, Leon

A baseline yoga sequence to jazz with

Started on October 10, 2025

Updated on October 17, 2025

The General Arc
  1. Grounding
  2. Warm up (Sun Salutations)
  3. Standing Postures
  4. Balancing Postures
  5. Core
  6. Backbends
  7. Cool Down
  8. Savasana
  9. Meditation

All Postures in a row
  1. Easy Seat (Sukhasana)
  2. Tabletop (Bharmanasana)
  3. Cat Pose (Marjaryasana)
  4. Cow Pose (Bitilasana)
  5. Downward Facing Dog (Adho Mukha Svanasana)
  6. Plank (Kumbhakasana)
  7. Forward Fold (Uttanasana)
  8. Half-Lift (Ardha-Uttanasana)
  9. Upward Hands Salute (Urdhva Hastasana)
  10. Equal Parts Pose (Samastiti-hi)
  11. Mountain Pose (Tadasana)
  12. Four Limbed Staff Pose (Chaturanga)
  13. Cobra (Bhujangasana)
  14. Upward-Facing Dog (Urdhva Mukha Svanasana)
  15. Revolved Low Lunge or Spinal Twist (Parivrtta Utthita Ashwa Sanchalanasana)
  16. Warrior One (Virabhadrasana I)
  17. Chair Pose (Utkatasana)
  18. Warrior Two (Virabhadrasana II)
  19. Extended Side-Angle (Utthita Parsvakonasana)
  20. Reverse/Peaceful Warrior (Viparita Virabhadrasana)
  21. Reverse Triangle (Viparita Trikonasana)
  22. Triangle (Utthita Trikonasana)
  23. High Lunge (Ashta Chandrasana)
  24. Revolved Side Angle - Parivrtta Parsvakonasana
  25. Warrior Three (Virabhadrasana III)
  26. Big Toe Pose (Padangusthasana)
  27. Figure-Four (Eka Pada Utkatasana)
  28. Tree Pose (Vrksasana)
  29. Boat Pose (Navasana)
  30. Locust Pose (Shalabasana)
  31. Half Pigeon (Eka Pada Rajakapotasana)
  32. Head-to-knee forward bend (Janu Sirsasana)
  33. Seated Forward Bend (Paschimottanasana)
  34. Bridge Pose (Setu Bandha Sarvangasana)
  35. Supine Twist (Supta Matsyendrasana)
  36. Happy Baby (Ananda Balasana)
  37. Corpse Pose (Savasana)
  38. Child's Pose (Balasana)

All Postures divided into sections

Grounding
  1. Seated movement to warm up joints
  2. Tabletop
  3. Cat Cow 3x
  4. Downward Facing Dog
  5. Plank - 3 breaths
  6. Downward Facing Dog - 3 breaths
  7. Plank - 1 breath
  8. Downward Facing Dog - 1 breath
  9. Lift R Leg - Circle
    1. back to down dog
  10. Lift L Leg - Circle
    1. back to down dog

Sun Salutations (Warm Ups)

Transition To Sun Salutations
... from Downward Facing Dog

  1. Forward Fold
  2. Half-Lift
  3. Forward Fold
  4. Root to Rise (Urdhva Hastasana)

Sun Salutation A
  1. Mountain Pose
    1. Arms up
    2. Hands to heart center
  2. Half-Lift
  3. Plank - 3 breaths
  4. Chaturanga
  5. Cobra
  6. Upward Facing Dog
  7. Downward Facing Dog

Sun Salutation B
  1. Lift R leg; knee to nose, 3-Legged Dog (3x)
  2. Spinal twist (R leg through)
  3. Warrior I
    1. Alignment for 3 breaths
  4. Forward Fold
  5. Half-Lift
  6. Chair Pose
  7. Forward Fold
  8. Spinal Twist (R foot back)
  9. Plank
  10. Chaturanga
  11. Vinyasa to Downward Dog

Standing Postures
  1. Lift R leg, step through to top
  2. Warrior II
  3. Extended Side Angle
  4. Reverse Warrior
  5. Reverse Triangle
  6. Triangle
  7. Warrior II
  8. Reverse Warrior
  9. Chaturanga - Vinyasa - Downward Dog

Repeat on other side.

  1. R foot forward
  2. Spinal Twist
  3. High Lunge
  4. Warrior III
  5. High Lunge
  6. Chaturanga - Vinyasa - Downward Dog

Repeat on other side.

Balancing Postures
  1. Forward Fold
  2. Big Toe Pose
  3. Roll up slowly
    1. Lift shoulder to ears
    2. Drop down
    3. Repeat 3x
  4. Figure Four
  5. Tree Pose

Repeat other side.

Core
  1. Downward Dog
  2. Jump/step to Seated
  3. Boat Pose
  4. Row Boat
  5. Locust Pose

(also do bow, camel, bridge)

Cool Down

  1. Half Pigeon

    1. at least 5 breaths

  2. Half Pigeon other side

    1. at least 5 breaths

  3. Vinyasa to Downward Dog

  4. Moment of Gratitude, hand to heart

  5. Head-to-knee forward bend

  6. Seated Forward Fold

  7. Slow lay down

  8. Bridge Pose (at least 5 breaths)

  9. Bridge Pose again (with restorative option)

  10. Supine Twist

    1. R knee
    2. L knee

  11. Happy Baby

Savasana

Meditation