Category Archives: 30-minute

sequences
April 7, 2015 by Jason Crandell

Essential Sequence: Quick Hip Openers

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This sequence focuses on stretching the muscles around the whole circumference of the
hip joint. Its great for relieving tension that can accumulate from long periods of sitting or
standing and its also incredibly grounding. I like to do it after traveling or just at the end
of a long, intense day. Spend 5-10 breaths in each pose (or longer if youd like) and do
both sides before moving to the next pose.
Youll notice that the sequence ends with Lotus Pose. Lotus is a beautiful pose and one
that many of us pine for. But I promise you that doing Lotus does not make you a better
person or a better yogi and, if you force your way into the pose, you will feel physically
terrible afterward. Surely this is not your goal after asana practice! My point is, if you are
naturally very open or are familiar with the pose, feel free to finish with Lotus. If not, then
its just as valuable to end in Ardha Padmasana (Half Lotus) or with your legs crossed in
Sukhasana (Easy Pose) and your attention drawn inward. (And for more hip opening,
heres a full sequence that specifically focuses on building up to Lotus.)

Download PDF

{illustrations by MCKIBILLO}

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openers, vinyasa yoga, yoga sequence

April 1, 2015 by Jason Crandell

Essential Sequence: Sun Salutations

(Surya Namaskar B)
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After a few rounds of Surya Namaskar A (heres your refresher on that sequence if youre
unfamiliar), youll be warmed up and ready to move through the sequence below, Surya
Namaskar B. For the B variation, youll fire up your legs in Utkatasana AKA Chair or
Fierce Pose and youll add the strong standing pose, Virabhadrasana I (Warrior I).
Once you establish a rhythm and familiarity with this sequence, you can start to create
targeted sequences by adding poses after Warrior I. If you want more specific guidance
about how to best sequence for peak poses and how to stretch and strengthen your body
safely and effectively, check out the online sequencing course that I offer through
YogaGlo.
For all Sun Salutations, its essential that you breathe in and out through your nose and
elongate your breath. Try to imagine that your breath leads the movement; its what
compels you to move through each pose. Follow the breath cues below, staying for five
full breaths in your third Downward Dog before you jump forward to Uttanasana. Build up
to 5 rounds of Surya Namaskar B, dropping your knees to the ground if you need to in
Chaturanga.

Download PDF

{illustrations by MCKIBILLO}

30-minute sequence, essential sequence, sun salutations, surya namaskar B, vinyasa

yoga, yoga sequences

March 25, 2015 by Jason Crandell

Essential Sequence: 30-Minute Whole

Body Sequence
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There are days when we want to work toward a peak pose, and there are other days
when were not sure what to do with our bodies. On those days, I always find its most
helpful to do an all-around balanced practice: One that stretches and strengthens all the
different regions of the body, that works the front body, back, and side body, and that
allows me to turn upside down, even if only for a 5-10 breaths.
Not only are these types of sequences physically balancing, they are often incredibly
soothing to the nervous system. To encourage this effect, I invite you to spread your
attention evenly throughout your whole body as you do each pose in the sequence
below. Instead of focusing on the part of your body that feels the biggest sensation or
stretch which, by the way, can be a very valuable technique for focusing attention
during asana practice try to give all the different parts and pieces of the pose the
same amount of attention. Let the shapes of the poses spark genuine curiosity in you
check in to what the back leg is doing in Warrior II or what the fingers are doing in
Triangle Pose. By cultivating this type of attention, youll create a wonderful sense of
soothing equanimity in your attention, in your nervous system, and in your poses.

Download PDF

{illustrations by MCKIBILLO}

30-minute sequence, backbends, essential sequence, inversions,shoulder openers, standing

poses, vinyasa yoga, yoga sequence

March 13, 2015 by Jason Crandell

Essential Sequence: Sun Salutations

(Surya Namaskar A)
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Surya Namaskar, or Sun Salutations, are the quintessential yoga warm-up sequence.
They combine deep breathing with flowing movement, they stretch the entire front and
back of the body, and they build strength, too.
There are several variations of Sun Salutations; we thought wed start with the most
basic, which is version A in the yoga canon.
Before you begin, spend a few breaths in Tadasana (Mountain Pose). Notice how your
feet feel in contact with the earth is there more weight on one foot than other? On the
front of the foot or the back? Continue to scan your attention all the way up the body,
observing the sensations that arise.
Let this inward drawn attention help you start to deepen your breath. Do a total of five
rounds of Sun Salutations, synching each movement to your breath and staying in
Downward-Dog for five breaths.
On days when you dont have time for a long practice, this powerful package of poses
can quiet your mind while boosting your energy and give you just the amount of stretch
and activation you need to have a calm, productive day.

Download PDF

{illustrations by MCKIBILLO}

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sequence

February 10, 2015 by Jason Crandell

Essential Sequence: Evening Wind

Down
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Ive spent many an evening, after a long, hard day doing these poses in our living room
while family life happens around me. That might mean that my daughter is jumping on
me, or that theres an occasional sports newscast on in the background. My evening wind
down practice isnt pristine (and yours doesnt have to be either), but I still find it
incredibly helpful to spend a few minutes on self-care in the evening. It provides a buffer
zone that helps me relax so that when its time for sleep, my mind isnt buzzing and my
body isnt calling out for more attention.
The evening sequence focuses on stretching the hips, hamstrings, and shoulders all
areas that accumulate tension in daily life. Youll notice that there are no Sun Salutations
at the beginning of the sequence and thats intentional. The idea is to gently nurture
yourself by stretching, breathing, and tuning your awareness to your body and breath.
This act of focusing on exactly what youre doing in your body and breath will help slow
down the momentum of your mind so that when its time to let go and sleep, its easier to
do that.
Take 5-10 breaths in each pose and do each side before moving to the next. Rest, savor,
and repeat as often this evening-sequence you can!

Essential Sequence: Parsva Bakasana

(Side Crow)
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I love creating sequences for Parsva Bakasana. I always have. Since the posture
contains so many components, there are countless ways I can take the class. I can focus
on a sequence of upper body and core strengthening postures before tackling Parsva
Bakasana. Or, I teach a practice full of deep, detoxifying twists before guiding my
students into this peak pose. Other times, like in the sequence below, Ill create a more
balanced approach where each of the postures components is equally prepared.

Sequencing for Parsva Bakasana is also deeply satisfying because a sound, logical
progression can help students break through and do the posture for the first time.
Confusion is one of the biggest hurdles to doing this pose well-or, at all. Often times
students are physically capable to do the pose but struggle because they dont know the
building blocks. A good sequence demystifies the actions and helps you feel your way
into the pose.
Since Parsva Bakasana is the foundation for more advanced arm balances such as Dwi
Pada Koundinyasana and Eka Pada Koundinyasana I, its a nice posture to emphasize in
mixed level classes because you can encourage the more seasoned students to work on
these variations.
Here are a couple of thoughts about the practice before you begin:
Sequence Focus: Parsva Bakasana requires core strength, upper body strength, hip
flexibility, and spinal flexibility. The practice begins with core strengthening postures, then
transitions into a progression of twisting standing postures. The standing postures I
chose will help open your hips and prepare your spinal muscles for the twisting
component of Parsva Bakasana. Finally, the posture hits its peak with Bakasana and
Parsva Bakasana. If Bakasana is a challenging pose for you, please check out
my Bakasana sequence. Take your time, be patient, and enjoy yourself-even if you
struggle a little.
Before You Begin: For a longer, more intense practice, you can begin with Sun
Salutations. Feel free to include as many lunge salutations, Surya Namaksar A, and
Surya Namaskar B as youd like. Otherwise, you can dive into the practice below.
After You Finish: This sequence is predominantly twists. Twists prepare the body for
forward bends and backbends, so, really, you can go either way after youve concluded
Parsva Bakasana. If you want to do forward bends, Baddha Konasana (Bound Angle
Pose), Upavistha Konasana (Wide Angle Pose), and Paschimottanasana (Seated
Forward Bend) are a good bet. If you want to do backbends, I recommend a Low Lunge
to open the front of your thigh before transitioning into a few rounds of Setu Bandha
(Bridge Pose) and Urdvha Dhanurasana (Upward Bow Pose).
You could take a few minutes in seated meditation before calling it a day and resting in
Savasana.

Download PDF

{illustrations by MCKIBILLO}

30-minute sequence, arm balances, core poses, essential sequence,parsva bakasana, side
crane, side crow, twists, vinyasa yoga, yoga sequences

December 17, 2014 by Jason Crandell

Essential Sequence: Immune Booster

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Its holiday season and, for me, its My child is in preschool and constantly has the
sniffles season. Whether youre in hyper-drive, ticking your way through the holiday to-do
list or youre feeling too depleted to get off the couch and do yoga, the sequence here is
invaluable to have in your back pocket during the winter months. Its not a high-intensity
practice its a healing, nurturing, immune boosting yoga practice. The poses encourage
relaxation, reduce stress, and facilitate circulation throughout your whole body. These are
the three most effective things that yoga asana can do to help support your immune
system.
Youll start off on your back in a Supta Padangusthasana series, which requires very little
exertion for those of you feeling fatigued. From there, youll gently open your hips, where
stress and tension often pool. Then youll move into forward bends, which facilitate quiet,
inward-drawn attention. Youll finish with some rejuvenating inversions that reverse blood
flow and open the neck and shoulders. (Sometimes they even relieve sinus congestion,
although too much inverting can make it worse, so listen to your body.)
As you move through the practice, give yourself permission to slow down and settle in to
your body and breath. Try to be as gentle and patient with yourself as possible
especially if you have a cold when frustration and impatience can rear its head. These
qualitiesgoing slowly, nurturing yourself, taking your timeare your own natural
antidotes to stress, depletion, and fatigue. I hope this sequence helps you tap into them
and have a healthy winter season!

Download PDF

{illustrations by MCKIBILLO}

30-minute sequence, essential sequence, hamstrings, hip openers,immune boosting yoga

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sequence

November 26, 2014 by Jason Crandell

Essential Sequence: Two Core Yoga

Routines
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The holidays invite us to settle in, slow down, and spend time savoring the most essential
elements of our lives. They also include planes, trains, automobiles, overeating, in-laws,
expectations, and time spent on a completely different schedule. With everything that the
holidays involve, its even more important to stay connected to your body and breath. To
do this, you may need to adjust your expectations during this time of year. My
recommendation is to keep your practice simple and straightforward. Focus on simple,
essential postures that help you stay focused, grounded, and present.
Ive created two short and sweet practices that will help you connect to your core. The
two sequences represent a balanced approach to working with your center. One is a
mellow sequence that will help soothe your digestive system. The other is a quick
practice to fire up, stimulate, and strengthen your midsection. Both practices are
effective, quick, and simple. In fact, theyre simple enough that you may want to get your
friends and family off the couch and share your practice with them!

There are many ways you can use these core yoga sequences. You can do either
sequence on its own, you can combine them for a longer sequence, or you can use them
as inspiration to get you on the mat and then add as many postures as you like. Please
feel free to explore and experiment. For all of the yoga teachers out there, challenge
yourself to create an entire practice for your students from these mini-sequences.

The core sequence includes variations and poses you might not have seen before, so
Ive included short instructions beneath the graphic.
Let me know how it goes for you and Happy Thanksgiving!

1) Core Connector: Squeeze a block (or folded pillow) between your inner thighs to
engage your inner leg muscles (adductors). Keeping the natural curve of your lower
back, lift your feet an inch or two away from the ground. If you lift your feet too high, the
posture will become much easier. Gently draw your navel toward your spine and stay for
several breaths. Repeat a few times.
2) Reclined Side Crow: Side Crow (aka Side Crane) on your back is a killer abdominal
strengthener. Start on your back. Start by lifting your head and chest off the ground and
drawing your knees toward your chest. Twist your torso, reaching both arms toward the
outside of your left knee. Stay for a few breaths and repeat on the second side. Repeat a
few times.
3) Reclined Handstand: Start on your back. Lift your head, upper back, and legs off the
floor. Raise your arms slightly off the ground and reach them away from you. Squeeze
your legs together and draw your navel toward your spine. Stay until you collapse into a
puddle on the ground.
4) Forearm Plank: Forearm Plank works your core much more strongly than regular
plank. Start in Sphinx Pose with your elbows directly under your shoulders. Tuck your
toes, then slowly lift your torso, hips, and thighs away from the floor. Stay here for a
breath or two, then lift and straighten your knees. Stay for 5-10 breaths before lowering
back into Sphinx pose. Repeat two more times.

5) Paripurna Navasana: Sit with your knees bent and your feet on the floor. Root down
through the front of your sitting bones, lengthen your spine, and lift your feet until your
shins are parallel to the floor. Continue to lift your lower back and lengthen your spine
while you straighten your knees. If straightening your knees strains your lower back or
tilts you backward, bend your knees. Take a few breaths here, then bring your toes back
to the floor. Repeat two more times.
6) Ardha Navasana: This is a much harder version of Navasana. If it stresses on your
lower back, simply repeat Navasana with bent knees. To begin, sit on your mat with your
legs straight. Hold the outside of your thighs with your hands. Tuck your tailbone to rotate
your pelvis back and slowly lower your back toward the floor. As you lower your torso,
slightly lift your legs. Unlike Navasana, youre slightly rounding your back toward the floor
and allowing your chest to sink. Feel free to intensify the pose by interlacing your fingers
behind your head. Take a few breaths before releasing and relaxing your whole body into
the ground.

ab sequence, abdominal sequence, abdominals, core poses, core sequence, restorative yoga
sequence, sequence for digestion, twists

November 7, 2014 by Jason Crandell

Essential Sequence: Fold into Lotus

Pose
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Lotus Pose (Padmasana) is one you were likely visually familiar with before you ever set
foot in a yoga studio. Surely youd seen sculptures of Siddartha or photographs of Indian
sadhus with their legs tightly folded together in a pretzel shape. Its a pose thats
associated with serene states of meditation and the shape of the pose really does
encourage quiet. The thighbones root down toward the earth, helping you feel grounded.
And the shape of the legs creates a strong base of support that allows the spine to rise
naturally and comfortably skyward. Perhaps the tranquil look of the pose is what makes
us all pine for it. But make no mistake its not to be attempted lightly. It requires an
enormous amount of flexibility in the hip joint and if your body just doesnt go there, you

risk hurting your knees. Rest assured there are plenty of other Lotus-like options out
there that are conducive to meditation. (And well cover some of them in a future post.)
In the meantime, you can get many benefits with a sequence that prepares you for Lotus.
And if your body is ready to fold into the pose, you will know. (Trust me on this.) There
will be no knee pain, no stress, no sense of prying or leveraging or forcing. Instead, it will
feel like you are folding yourself into the pose.
Most students make the same mistake when they open their hips for Lotus Pose: They
focus on stretching the outer hips but forget to open the other muscle groups that
comprise the hip joint. Dont get me wrong-the outer hips usually need plenty of help.
But, the key to freedom and balance in your hips is working with all the muscle groups
that affect the joint, not just your external rotators. I cant promise you a Lotus, but
practicing the following sequence will make your hips be happier, healthier, and more
supple as you work toward it.
If you want to make this sequence a stronger, sweatier flow practice, feel free to practice
several Sun Salutations first. You can also add standing poses, arm balances, and
inversions to increase the intensity of this practice.
If youre in need of a quieter, more contemplative practice, you can finish with seated
meditation or pranayama. As always, feel free to improvise if you feel the need to include
a few additional postures or omit anything that doesnt work for your body.
Hold each pose in the sequence for at least 5 breaths and be sure to practice both sides
before attempting Lotus Pose.
One more thing before you start the sequence: Forcing your body into Lotus Pose is not
worth it in the long run. Lotus is a technically tricky pose and, even with precise
sequencing, many bodies will not be ready for the pose. So, as always, listen to your
body and dont push through pain. Pain in your knees or your hips is a sign to back off.
Got it? Good.

Download PDF

{illustrations by MCKIBILLO}
If you want to learn more about how to create great yoga sequences, I encourage you to
check out my e-course, The Art of Yoga Sequencing. And, as always, please sign up for
my mailing list if you want to get a monthly reminder when new sequences go up.

30-minute sequence, essential sequence, hip flexor openers, lotus, lotus pose, outer hip
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October 1, 2014 by Jason Crandell

Essential Sequence: Open into

Hanumanasana
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Do you remember sliding easily into Hanumanasana (which you likely called the splits)
when you were a kid? If you dont, not to worry I dont either! Its a pose that can still
give me a challenge depending on the day, but over many years of practice, Ive learned
to find a safe, comfortable, and exhilarating place for my body to land.
When you first attempt Hanumanasana, you might focus a lot on your front leg and how
tight it feels. You might think you need to spend exorbitant amounts of time stretching,
stretching, stretching your hamstrings. But Hanumansana requires flexibility in both the
front and back legs. The front leg requires hamstring suppleness, and the back leg
requires openness in the hip flexors. When you can find a balance stretched between the
front and back legs in Hanumanasana, youll find a balanced pose.
I always tell students that it doesnt matter if your pelvis touches the floor in this pose
in fact, it doesnt matter if your pelvis is miles away from the floor! Instead of jamming
your body toward the floor (a recipe for back pain and other miseries), try to find a level
pelvis, where youre not tucking or overarching your lower back. Support yourself with
props as you do this you can stack blocks or a bolster or couch cushions underneath
your pelvis for support. And dont forget to use your leg muscles to support your
endeavor hug the inner thighs in toward each other and press your legs down into the
floor to help you lift the pelvis and engage your hamstrings. It may seem counterintuitive
to use your muscles while youre stretching, but it will help keep your joints and the pose
more supported.
Have fun and think of embodying the spirit of the poses namesake, the Hindu monkey
God Hanuman as you lift your arms and breathe deeply in the pose.
To learn how to create essential sequences of your own, I encourage you to check out
my e-course, The Art of Yoga Sequencing. And, as always, please sign up for my mailing
list if you want to get a monthly reminder when new sequences go up. Have fun
practicing!

Essential Sequence: Ease into Urdhva

Dhanurasana
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Urdhva Dhanurasana, aka Upward-Bow or Wheel Pose or simply Backbend, is an
iconic pose in the yoga canon. Visually it represents the acrobatic flexibility that so many
of us long for when we first begin the yoga practice. But too often the feeling of the pose
doesnt match that open, soaring look.
My first piece of advice when practicing Urdhva Dhanurasana is to focus on creating
even sensations throughout your whole body when you do the pose. Instead of focusing

on going deep, focus on creating evenness. When you practice this way, not only will the
pose feel a whole lot better, youll be more apt to open the places that need it and derive
the overall benefits of backbending! (An added benefit is that you potentially head off
injuries because youre not pushing past your edge).
This months sequence prepares you for Wheel Pose by opening the shoulders and
upper back as well as the front sheath of the body specifically the quadriceps and hip
flexors. It also builds heat in the whole body. All of this should help you feel more ease,
more space, more joy in your backbend.
Theres so much more to say about sequencing for backbends. If you want to find out
more, I encourage you to check out my e-course, The Art of Yoga Sequencing. And, as
always, please sign up for my mailing list if you want to get a monthly reminder when new
sequences go up. Have fun practicing!
Quick side note: In the interest of keeping the sequence as easy-to-read as possible,
weve chosen to write the poses out in English instead of Sanskrit this month.

Download PDF

{illustrations by MCKIBILLO}

30-minute sequence, backbends, hip flexor openers, shoulder openers,upper back

extension, urdhva dhanurasana, vinyasa yoga, wheel pose,yoga sequences

June 15, 2014 by Jason Crandell

Essential Sequence: Bakasana

31 Comments
Welcome to my new blog! Its both exciting and little overwhelming to have an online
home of my very own. My goal in starting this blog is to support you in your personal
yoga practice. We have lots planned in the coming months, starting with the post you see
here: Each month Im going to share a new yoga sequence for you to try on your own.
(All of the illustrations you see were custom-designed for us by the talented artist, Josh
McKible.)
The first yoga sequence in the series builds up to the peak pose Bakasana, aka Crane or
Crow Pose. Youll engage your core, do several poses to encourage flexion (rounding) in
your upper back, and youll stretch the inner and outer hips.
Bakasana is a yoga pose that looks deceptively simple, but you can spend years refining
it perhaps by straightening your arms a bit more, or feeling your pelvic floor engage, or
by getting your knees higher up onto your arms.
As you practice the sequence below, check in with yourself where do you feel the
most challenge? What parts of the sequence feel good? Use that information to guide
you in all of your home practice sessions this month. Let me know how your journey
toward Bakasana progresses by adding a comment below. Sign up for my mailing list if
you want to get a monthly reminder when new sequences go up. And if you want to learn
more about developing meaningful effective vinyasa yoga sequences, check out my ecourse, The Art of Yoga Sequencing.

Download PDF