Yoga Sequence For All Round Strength and Flexibility variation

 

Start with sun salutations to warm up

Trikonasana - 5 breaths on each side

Also known as triangle pose, trikonasana is very good for opening up the hips.

Parsvakonasana - 5 breaths on each side

Also good for the hip flexor muscles.

The two postures below are very good for strengthening the quadracep muscles.

Warrior 1 or Virabadrasana 

Warrior 2 or Virabadrasana 2

Tree pose

This is good for the hips, the core and for balance.

Utkatasana

Also called fierce pose, this strengthens the legs.

Malasana

Opens up the inner thighs.

Agnistambhasana

This posture is also known as fire log pose and helps to open up the hips, the gluteus muscles and also the piriformis muscle. Sit on the floor with the fronts of the legs parallel to the yoga mat, ankle over knee of the opposite foot and feet flexed. Remember the top knee can be raised and also you can straighten out the bottom leg if the knee hurts.

Navasana 

Is good for the core.

The two postures below are good for opening up the hamstrings.

Janushirasana

is also known as head to knee pose. Remember that in order to protect the back, as you breath in straighten the back and as you breath out come forward. Take a strap around the foot or bend the knee to help the back to come to upright if you need to. Repeat this posture on both sides.

Paschimottanasana

is also known as seated forward bend and is similar to janushirasana but with both feet together. Again the back should straighten on the inhalation and a strap or bent knees can be used.

Shalabhasana

Strengthens the lower back

Bridge Pose - repeat 3 times 

Opens up the whole spine. As you breath in push your sternum towards your chin.

 Shavasana - to relax