In today’s fast-paced lifestyle, Yoga is considered one of the most effective methods for maintaining good health. People all over the world have adopted yoga to improve physical fitness, mental clarity, and overall well-being. However, to gain maximum benefits, yoga should always be practiced in the right method and proper sequence.
This article explains the right sequence of yoga, including asanas, pranayama, and meditation, in a simple and systematic manner.
You can also read the Hindi version of this article here — योग अभ्यास का सही क्रम.
Table of Contents
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| Vajrasana is a foundational sitting posture used in the initial stage of yoga practice. |
What Is the Right Sequence of Yoga?
Yoga for health mainly involves Asanas, Pranayama, and Meditation, which are important components of Ashtanga Yoga. Beginners are often confused about whether they should practice asanas first or pranayama.
To understand this clearly, it is essential to know the Ashtanga Yoga sequence.
The Right Sequence of Ashtanga Yoga
Ashtanga Yoga consists of eight limbs, which guide a practitioner toward physical, mental, and spiritual development. Among these, asanas, pranayama, and meditation play a crucial role in daily yoga practice.
The Eight Limbs of Ashtanga Yoga
- Yama
- Niyama
- Asanas
- Pranayama
- Pratyahara
- Dharana
- Dhyana (Meditation)
- Samadhi
In this sequence, asanas come before pranayama, and pranayama is followed by meditation. Therefore, the correct sequence of yoga practice is:
First Step – Asanas
Second Step – Pranayama
Third Step – Dhyana (Meditation)
Right Sequence of Asanas Practice
Asana practice should always be performed in a proper and well-defined sequence. Practicing asanas in the wrong order may sometimes be harmful to the body.
The right sequence of asana practice is as follows:
- Standing Asanas
- Sitting Asanas
- Asanas performed lying on the stomach
- Asanas performed lying on the back
- Final relaxation in Shavasana
Practicing asanas in this sequence helps the body receive balanced benefits and ensures safety during yoga practice.
Standing Asanas
Spread a yoga mat or cloth on the floor and stand comfortably. Before starting the practice, perform some warm-up or subtle exercises to prepare the body. After warming up, practice the following asanas in the given order.
1. Surya Namaskar (Sun Salutation)
Surya Namaskar is considered the most important practice at the beginning of yoga practice.
It is a dynamic sequence of postures performed in a standing position. This practice activates almost all the muscles of the body and improves blood circulation and respiratory function.
Method:
- Stand on the mat and perform light warm-up movements
- Practice the sequence of 12 postures smoothly
- Maintain awareness of breathing in each posture
- Perform the entire practice in a rhythmic and calm manner
2. Trikonasana + Tadasana
Trikonasana and Tadasana form an excellent combination of standing postures.
First, practice Trikonasana, followed by Tadasana.
Trikonasana – Method:
- Keep both legs wide apart
- Extend both arms sideways
- Bend from the waist and alternately touch the right hand near the left foot and the left hand near the right foot
- Keep the other hand behind the back
- Perform this movement at a moderate pace
- After practicing according to capacity, bring the feet back to a normal position and relax
Tadasana – Method:
- After resting for a few seconds, bring both feet together
- Raise both arms upward
- Inhale and stretch the arms upward
- Slightly bend the arms and neck backward
- Hold for a few seconds
- Exhale and return to the normal position
- Lower the arms and relax
Benefits of practicing both asanas together
In the first posture, the waist bends forward, while in the second posture, the spine is straightened and the upper body is stretched upward. Because of this opposite movement, the benefits of both asanas increase. These postures complement each other effectively.
3. Hasta Padasana + Ardha Chakrasana
These two asanas create a balanced combination because they involve movement in opposite directions.
They improve spinal flexibility and help maintain balance in the waist and lower back.
Hasta Padasana – Method:
- Bring both feet together
- Keep the heels together and toes slightly apart
- Keep both knees straight and together
- Inhale and raise both arms upward (similar to Tadasana)
- Exhale and bend forward from the waist
- Try to bring the forehead close to the knees
- Try to place the palms near the feet
- Keep the knees straight
- After holding according to your capacity, slowly come up and relax
Precaution:
Do not bend more than your comfort level. If the forehead does not touch the knees, do not apply force. Avoid this asana if you have any problem related to the waist or spine.
Seated Asanas
1. Paschimottanasana + Purvottanasana
These two asanas form an excellent combination.
Paschimottanasana mainly affects the abdomen, back, waist, and the lower part of the body, while Purvottanasana helps straighten the spine and waist, bringing them back to their natural position.
Paschimottanasana – Method
- Sit with both legs stretched straight in front
- Place both hands on the knees
- Keep the spine straight
- Inhale and raise both arms upward
- Maintain a gentle stretch in the arms
- Exhale and bend forward from the waist
- Try to bring the forehead close to the knees
- Try to hold the toes with both hands
- Stay in the final position according to your capacity
- Slowly come up and return to the initial position
- Place the legs in a comfortable position
- Support the body by placing both hands behind and relax
Precaution:
Purvottanasana – Method
- Bring both legs together
- Place both hands beside the body
- Keep heels, toes, and knees together
- Press the heels and palms firmly on the ground
- Lift the middle part of the body upward
- When the body weight is balanced on the heels and hands, relax the neck and gently allow the head to hang downward
- Hold the posture for a few seconds
- To return, slowly lower the body back to the ground
- Place the hands behind and relax for a few moments
Benefits of practicing both asanas together
2. Ardha Matsyendrasana (Half Spinal Twist Pose)
Method – Ardha Matsyendrasana
- Sit on the mat with both legs stretched straight
- Bend the right leg and place it under the left thigh
- Lift the left leg and place it near the right thigh
- Keep the left knee close to the chest
- Press the knee gently toward the chest using both hands
- With the right hand, apply pressure on the knee and hold the toes of the lifted foot
- Place the left hand behind the back for support
- Slowly turn the neck toward the left side
- This is the final posture of the asana
- Hold the posture according to your capacity
- After maintaining the posture, slowly return to the initial position
- Straighten both legs
- Repeat the same steps on the opposite side
- Relaxation after Ardha Matsyendrasana
Precautions
- Practice the asana according to your physical capacity
- Do not apply force if you cannot reach the full posture
- Perform only as much twist as is comfortable
- People suffering from intestinal disorders or spinal problems should avoid this asana
- Those who have difficulty bending the knees or have undergone knee surgery should not practice this asana
3. Ushtrasana + Shashankasana (Camel Pose +Rabbit pose)
Method of Ushtrasana (Camel Pose)
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| Ustrasana is a powerful backward bending asana that improves spinal flexibility. |
- Sit in Vajrasana by bending the knees
- Slowly rise from Vajrasana and come onto your knees
- Keep a slight gap between both knees
- Maintain equal distance between both feet
- Place both hands on the waist, thumbs pointing toward the spine and fingers resting on the waist
- Gently tilt the neck backward
- Slowly bend the spine backward
- Once the spine forms an arch, remove both hands from the waist and place them on the heels
- This is the final posture of Ushtrasana
- Hold the posture for a few moments according to your capacity
- To return, first bring the right hand back to the waist, then the left hand
- Straighten the spine gradually
- Sit back in Vajrasana
- Relax for a few moments
Precautions for Ushtrasana
- People with spinal problems should avoid this asana
- Beginners should practice carefully
- Do not force the body into the full posture
Method of Shashankasana (Rabbit Pose)
- Sit comfortably in Vajrasana
- Place both hands on the knees
- Inhale and raise both arms upward
- Stretch the arms upward fully
- Exhale and bend forward slowly
- Place both hands on either side of the head
- Touch the palms first, then elbows, and finally the forehead to the ground
- Remain in this posture with normal breathing
- To return, inhale and slowly raise the upper body
- Exhale and bring both hands back onto the knees
- Relax in Vajrasana
Benefits of Ushtrasana and Shashankasana Together
- Spine flexibility
- Abdominal organs
- Postural balance
For detailed information on yoga asanas practiced in Vajrasana, read our complete article —** Vajrasana Yoga Asanas – Complete Guide**.
Asanas Practiced in the Prone Position
Bhujangasana + Shalabhasana (Cobra Pose + Locust Pose)
Both asanas are considered complementary postures and should be practiced together in the correct order.
- Bhujangasana primarily affects the upper body and spine
- Shalabhasana focuses on the lower back, hips, and legs
Practicing them together helps maintain balance in spinal extension and strengthens the entire back.
Method of Bhujangasana (Cobra Pose)
- Lie flat on your stomach with legs straight and relaxed
- Bend your arms at the elbows and place the palms on either side of the head
- Rest the forehead on the mat
- Slowly lift your head upward
- With minimal pressure on the hands, raise the chest using spinal support
- Lift only as much as comfortable
- Hold the final position for a few seconds
- Slowly lower the chest first and then the forehead
- Relax for a few moments before moving to the next posture
Method of Shalabhasana (Locust Pose)
- Lie flat on your stomach
- Place both palms under the thighs
- Rest the chin on the floor
- Keeping the legs straight and together, lift both legs upward
- Hold the posture comfortably
- After a few seconds, slowly lower both legs
- Relax completely
Asanas Practiced in the Supine Position
Slowly turn to your side by lifting the right arm and gently come onto your back. Practice a few asanas in this position. Before starting supine asanas, stretch both arms overhead and practice Tadasana in a lying position to relax and align the body.
(H3) Sarvangasana + Matsyasana (Shoulder Stand Pose + Fish Pose)
Both asanas should be practiced together and in sequence.
First perform Sarvangasana, followed immediately by Matsyasana.
Matsyasana is the counter-pose (complementary posture) of Sarvangasana and helps neutralize its effects on the neck and spine.
Method of Sarvangasana (Shoulder Stand Pose)
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| Sarvangasana is considered the queen of asanas and is followed by Matsyasana as a counter pose. |
- Lie flat on your back
- Keep both legs together and straight
- Place the arms alongside the body
- Inhale slowly and lift both legs upward
- Keep the knees straight while raising the legs
- After lifting the legs, stretch the toes upward and hold briefly
- Exhale and slowly bring the legs toward the head
- Stay in Halasana position for a few moments
- Inhale and slowly bring the legs back to the vertical position
- Stretch the legs upward toward the sky
- Support the back with both hands and lift the middle part of the body
- Keep the legs extended upward
- Hold the posture comfortably
- To return, slowly lower the waist to the mat
- Release the hands and place them beside the body
- Keeping the knees straight, lower the legs gently
- After lowering the legs, normalize the breath and relax
After completing Sarvangasana, Matsyasana must be practiced, as it is its essential counter-pose.
Method of Matsyasana (Fish Pose)
- While lying on the mat, place the right foot on the left thigh
- Place the left foot on the right thigh (Padmasana position while lying down)
- Hold the toes with both hands
- Using the elbows for support, lift the middle part of the body
- Hold the posture comfortably
- Slowly return to the starting position
- Release the legs and relax
Benefits of Practicing Both Asanas Together
Both asanas work in opposite directions.
Practicing Matsyasana after Sarvangasana helps balance the spine, neck, and chest.
That is why these two asanas should always be practiced together and in the same sequence.
Right Sequence of Pranayama
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| Pranayama is practiced after asanas to regulate breath and balance vital energy. |
Pranayama should be practiced only after completing asanas, as the body becomes relaxed and prepared for breath control.
First Stage – Shwas-Prashwas
Sit comfortably in Padmasana or Sukhasana. Practice slow and deep inhalation and exhalation for 3–4 rounds to normalize breathing.
Second Stage – Kapalbhati and Anulom Vilom
Start with Kapalbhati, followed by Anulom Vilom. This sequence helps cleanse the respiratory system and balance energy.
Third Stage – Bhastrika and Ujjayi
Practice Bhastrika first and then Ujjayi Pranayama.
Note: Bhastrika is recommended only in cold weather and should be avoided during hot seasons.
Fourth Stage – Cooling or Calming Pranayama
Choose one pranayama based on the season and body condition:
Sheetali
Sheetkari
Suryabhedi
Chandrabhedi
Bhramari
Suryabhedi is suitable mainly in cold weather.
Final Stage – Nadi Shodhan Pranayama
End your pranayama practice with Nadi Shodhan Pranayama. After completion, allow your breathing to return to normal.
To understand pranayama in detail, including its meaning, types, and correct method of practice, read our complete guide — What Is Pranayama and How to Practice It.
Right Sequence of Meditation
Meditation is practiced after pranayama to calm the mind and enhance concentration.
Procedure of Meditation
- Sit comfortably in a relaxed posture
- Close your eyes gently
- Keep your spine and neck straight
- Place both hands on your knees in Gyana Mudra
- Focus your mind on your breath or a single point
- Remain calm and still for some time, then slowly return to normal awareness
Benefits of Practicing Yoga in the Right Sequence
- Enhances physical strength and flexibility
- Improves breathing efficiency
- Reduces stress and mental fatigue
- Prevents injuries caused by improper practice
- Helps achieve the true purpose of yoga
Conclusion
Practicing yoga in the right sequence ensures balanced physical, mental, and emotional well-being. Performing asanas first prepares the body, pranayama balances breath and energy, and meditation calms the mind. Following this systematic order maximizes benefits, prevents strain, and helps achieve harmony between body, breath, and mind.
Frequently Asked Questions (FAQ)
Q1. What is the correct sequence of yoga practice?
Answer: The correct sequence of yoga practice is to begin with asanas, followed by pranayama, and finally meditation. According to the Patanjali Yoga Sutras, pranayama should be practiced after asanas and meditation should come at the end. This sequence is considered the most beneficial for both body and mind.
Q2. What is the correct order of asana practice in yoga?
Answer: Asanas should be practiced in a systematic order for balanced benefits. The correct sequence is: standing asanas, sitting asanas, prone (lying on the stomach) asanas, supine (lying on the back) asanas, and finally Shavasana for relaxation. Practicing asanas in this order helps maintain physical balance and prevents strain.
Q3. What is the correct sequence of pranayama practice?
Answer: Pranayama should be practiced in a calm and relaxed state following a proper sequence. The correct order is: natural breathing awareness, Kapalbhati Pranayama, Anulom Vilom Pranayama, Bhramari Pranayama, Bhastrika Pranayama (during cold seasons), Sheetali or Sheetkari Pranayama (during hot seasons), and Nadi Shodhana Pranayama. The practice should end by normalizing the breath.
Q4. What is the importance of meditation in yoga practice?
Answer: Meditation is the final and most important stage of yoga practice. While asanas improve physical health and pranayama strengthens the respiratory system, meditation calms the mind and enhances concentration. Regular meditation practice promotes mental peace, self-awareness, and emotional balance.
Q5. Why should yoga be practiced in the correct sequence?
Answer: Practicing yoga in the correct sequence ensures maximum physical and mental benefits. An improper sequence may sometimes cause discomfort or harm. Following the correct order prevents unnecessary strain on the body and helps achieve the true purpose of yoga.
Q6. Can everyone practice yoga?
Answer: Generally, healthy individuals can practice yoga safely. However, people with medical conditions such as chronic illness, respiratory disorders, or heart problems should consult a doctor or a qualified yoga instructor before starting yoga practice. Serious patients should avoid practicing without professional guidance.
Disclaimer
All yoga practices should be performed according to individual physical capacity. Overexertion or forceful practice may be harmful. The yoga practices mentioned in this article are suitable for healthy individuals only. Always consult a qualified expert if you have any medical condition.
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