Essential Sequence: 30-Minute Whole Body Sequence

There are days when we want to work toward a peak pose, and there are other days when we’re not sure what to do with our bodies. On those days, I always find it’s most helpful to do an all-around balanced, whole body yoga sequence: 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 whole body yoga 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 yoga 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, you’ll create a wonderful sense of soothing equanimity in your attention, in your nervous system, and in your poses.

Whole Body Yoga Sequence

{illustrations by MCKIBILLO}


  1. Hey Jason,
    I really liked your idea. I can clearly relate to your post because some times i am too excited for workout and some times i feel too low. But i end up doing only abs. Some thing of this kind.

  2. Hi Jason, great sequence! I’m new to yoga and I was wondering if there’s any recommended way to do the poses. Should I do some sun salutations before jumping into these? Are there transitions in between? How long do I hold each one for? Or is it more up to me to decide?


    • So sorry for the delay, Cindy! You’re asking excellent questions. The bottom-line is that it’s up for you to decide. These sequences are designed to be used in a fairly open-ended way. Each one is designed to be a complete practice that you can do from beginning to end without additional postures. Of course, you can also add postures–like sun salutations at the beginning–transitional postures, or anything else that you wish. With regards to duration, 5 breaths in each pose is a good starting point. Thanks again for practicing with me!

  3. wonderful yoga postures. Even old people like me can learn slowly.

    • I’m glad this is helpful for you, Vijayalakshmi!

  4. Hi Jason,
    These sequences that you are providing are brilliant. Thank you. And also the individual pose pictures with guidance. Are you putting them into a book at all? I’d be interested in buying it if you are. It’s great that you are providing this guidance for free online .. However I’m a traditional bookie type and would much rather have a book next to me on the mat that I can reference than keep having to go back to iPad which keeps switching itself off! I could print them out and make my own reference but there’s something beautiful about a properly bound book.

    • Thanks, Tory. I’m toying around with various ideas that will compile all of these sequences and pose breakdowns. Please keep your eyes out for something next year! -Jason

      • Oh Jason, I hope you have toyed around with this idea long enough and are putting this into action! Like Tory, I too would LOVE to have a book of sequencing and anatomy of yoga by you. I greatly appreciate your guidance, education and inspiration.

      • Hi

        Me too, I love your sequencing, its safe, effective and challenging but accessible. I love incorporating your sequences into my vinyasa teachings, and my students love them. I practice and use your classes from yogaglo, and it would be fantastic if you could do maybe a spiral bound book on sequencing and include all your sequences. What a great resource that would be for yoga teachers and students, it would fly off the shelves. Please please can you inspire us all with a book.


  5. Happy New Year Jason and family,

    May 2017 be happy, healthy, peaceful, full of love, laughter and adventures.
    I have heard great things about you, have done many of your different sequences, which my body mind and soul enjoy and I’m grateful for you sharing all your knowledge and experience with us. One of my favourite yoga teachers in Abu Dhabi (UAE) is one of your students Melanie and I could see her teaching evolve and grow deeper since she started training with you.
    I would love to join one of your yoga trainings so hoping this would happen in 2017. I do get your newsletter so keeping my fingers crossed it will work out soon.
    With gratitude ,

    • Thanks, Taghrid. Melanie is the best! I hope you can join me in a training this year! -jason

  6. Hi,

    I just started to study this sequence and as a yoga beginner I was wondering between each poses I should come back to warrior II to strength and stretch other side of the body?

    • Hi Patricia, You don’t need to, but you’re more than welcome to do so!


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