How to Create Your Own Personalized Yoga Sequence
May 26, 2025
Following yoga sequences online or in class is a great way to practice yoga. However, there’s something empowering about crafting your own flow. One of the greatest aspects of creating your yoga sequence is the freedom to explore different asanas, allowing you to see what truly resonates. Whether you’re a teacher or a solo practitioner, explore this gentle guide to creating your own sequence.
1. Pick a Theme
A theme can help set an intention for your yoga practice. It can help you gain awareness, clarity and peace. Keep it simple and specific — your theme must resonate with your needs. Choose something relevant to you or your class to keep the connection strong.
Some examples of themes for empowerment include embracing discomfort or building discipline. If you want more mental clarity, consider concepts like quieting the mind or finding focus. Yoga is also an excellent form of self-love — concepts like creating boundaries and listening to your body make for great ideas.
2. Warm Up
Warm-ups raise your muscles’ temperature, helping you improve your efficiency and flexibility. Warming up prepares your mind for the practice ahead. The more warmed up your body is, the more efficient your practice. You’ll find it easier to achieve challenging postures and have increased awareness of your alignment.
Some beginner-friendly poses include neck stretches like gentle rotations, chin tucks and extensions. The cat-cow pose is effective for warming up your spine and core. Alternate between a rounded back and an arched back while engaging the core. Feel free to add some breathing exercises to cultivate present moment awareness.
3. Sun Salutations
Sun salutations are a group of poses that can help further warm up the body. Each movement is linked to your breath — you inhale as you stretch open and exhale as you fold. There are three well-known sun salutations — sequences A, B and C. Each method features standing and floor poses.
Learn the basics first. Go slowly, especially when you’re starting. Move deliberately through each pose to help you understand the alignment and feel the stretch. Approach each pose with self-compassion. It’s a practice, not a performance.
4. Balance Poses
Standing movements help build balance and stability, increasing your energy flow. These skills are valuable for daily movements like standing and walking. A sequence combining static and dynamic movements can help engage muscles throughout the body.
Mountain pose, tree pose, Warrior I and II, and eagle pose are excellent grounding exercises. Incorporate more challenging poses like the crescent lunge to help increase hip mobility and strengthen your legs. If you have knee issues, modify lunges to be less deep to avoid injuries.
5. Core Work
Your body is now warmed up and ready for more challenging postures. Core exercises are beneficial for your overall strength. However, some poses can strain your back muscles, like forward bends and backbends. Always activate your stomach muscles to protect your back.
Full or side planks, boat pose, leg raises and chair pose are excellent ways to activate your core muscles. If you have lower back issues, focus on gentle movements like pelvic tilts.
6. Inversions
Poses where your heart is above your head can be surprisingly calming. Inversions encourage focus, forcing you to tune inwards and become present. However, they are not for everyone, especially beginners or those with certain health issues.
The downward-facing dog is an easy movement that stretches the hamstrings, relieving lower back tension and strengthening lower body muscles. Simply rest on all fours, press into your feet and straighten your legs, as if forming an inverted “V.” Other inversion motions include the dolphin pose and shoulder stand.
7. Twisting Sequence
Twisting movements help release tension, helping your body clear emotional blockages. It adds a slight challenge to your sequence while promoting a sense of renewal. As you twist, maintain a long spine, allowing the movement to arise from your core. Release what no longer serves you in every exhale to help you feel more grounded.
Start your twisting sequence with a seated spinal twist or a thread-the-needle pose. Once the body feels more at ease, perform deeper movements like the reclined supine twist or the revolving triangle. Inhale to increase the spine and exhale to rotate. Stay within a range where you can breathe comfortably.
8. Seated Poses
Help your body relax before wrapping up your practice. Unlike the previous poses, seated postures promote a sense of stillness. Focus on your breathing and how your body feels. Imagine releasing any tension in your body with each exhale.
Explore gentle forward folds like the head-to-knee pose or seated forward bend, which encourages muscle relaxation while lengthening the spine and legs. Try hip openers like the butterfly pose if you have lingering hip tensions.
9. Cool Down
A cool-down routine helps your muscles relax after an intense session. Choose poses that feel most soothing and beneficial for you in that moment. Take time to savor each pose, allowing your body to return to a restful state.
Yoga postures like child’s pose, reclined pigeon pose and happy baby pose are excellent cooldown movements. You can place pillows or blocks on your lower back or under your knees for support.
10. Savasana
Any yoga sequence will benefit from savasana. Also known as corpse pose, it allows you to release any remaining tension. Simply lie on your back, extend your legs and rest your arms by your sides. Let your breath be soft and natural, and let your mind reflect on the stillness within.
Are Yoga Flows Better Written or Memorized?
When guiding a class, having your sequence written down and memorized offers the most supportive framework. The written form provides a structure for students, ensuring a cohesive experience. If not, memorization welcomes a deeper sense of fluidity and presence on your mat. Whether you’re teaching or practicing solo, the best approach is one that honors your needs better.
Create Your Yoga Sequence
The beauty of creating your own yoga sequence is the liberty to mindfully select movements that truly nourish your mind and body. Remember to incorporate various movements for a well-rounded practice.
