Yoga Sequencer

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What it is

Yoga sequence builder with sequence design by level and goal, pose library with Sanskrit names, pranayama breathing exercises, sun salutation variations, class duration templates, modifications and props, and contraindications for safe practice.

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File: SKILL.md
Length: 501 lines3,016 words, about 14 min read
Category: Health and wellnessfitness and exercise
Level: Intermediate
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SKILL.md

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Yoga Sequencer

Disclaimer: This skill provides general wellness and health information for educational purposes only. It does NOT constitute medical advice, diagnosis, or treatment recommendations. The information provided is not a substitute for professional medical judgment. Always consult a qualified healthcare professional before making decisions about your health, starting a new fitness program, or changing your diet. If you are experiencing a medical emergency, contact emergency services immediately.

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English Name	Sanskrit	Level	Primary Benefit	Hold Time
Mountain Pose	Tadasana	All	Alignment, grounding	5-10 breaths
Chair Pose	Utkatasana	Beg-Int	Leg strength	5-8 breaths
Warrior I	Virabhadrasana I	Beginner	Hip flexor stretch, leg strength	5-8 breaths
Warrior II	Virabhadrasana II	Beginner	Hip opening, leg strength	5-8 breaths
Warrior III	Virabhadrasana III	Intermediate	Balance, core strength	3-5 breaths
Triangle	Trikonasana	Beginner	Lateral stretch, hamstrings	5-8 breaths
Extended Side Angle	Utthita Parsvakonasana	Beginner	Side body, hips	5-8 breaths
Half Moon	Ardha Chandrasana	Intermediate	Balance, hip opening	3-5 breaths
Tree Pose	Vrksasana	Beginner	Balance, focus	5-10 breaths
Eagle Pose	Garudasana	Intermediate	Balance, shoulders, hips	5-8 breaths
Revolved Triangle	Parivrtta Trikonasana	Intermediate	Twist, balance, hamstrings	5-8 breaths
Dancer's Pose	Natarajasana	Advanced	Balance, backbend, quad stretch	5-8 breaths

English Name	Sanskrit	Level	Primary Benefit	Hold Time
Standing Forward Fold	Uttanasana	All	Hamstrings, calming	5-10 breaths
Wide-Legged Forward Fold	Prasarita Padottanasana	Beginner	Inner thighs, hamstrings	5-10 breaths
Seated Forward Fold	Paschimottanasana	Beginner	Hamstrings, spine	8-15 breaths
Head-to-Knee	Janu Sirsasana	Beginner	Hamstrings, side body	8-10 breaths each
Pyramid Pose	Parsvottanasana	Intermediate	Hamstrings, balance	5-8 breaths

English Name	Sanskrit	Level	Primary Benefit	Hold Time
Cobra	Bhujangasana	Beginner	Gentle back extension	3-5 breaths
Upward-Facing Dog	Urdhva Mukha Svanasana	Intermediate	Back extension, arm strength	1-3 breaths
Bridge Pose	Setu Bandhasana	Beginner	Glutes, spine mobility	5-8 breaths
Wheel Pose	Urdhva Dhanurasana	Advanced	Full backbend, energy	3-5 breaths
Camel Pose	Ustrasana	Intermediate	Heart opening, hip flexors	3-5 breaths
Locust Pose	Salabhasana	Beginner	Back strengthening	3-5 breaths
Bow Pose	Dhanurasana	Intermediate	Full back extension	3-5 breaths

English Name	Sanskrit	Level	Primary Benefit	Hold Time
Pigeon Pose	Eka Pada Rajakapotasana	Intermediate	Deep hip opening	10-20 breaths
Lizard Pose	Utthan Pristhasana	Intermediate	Hip flexors, inner thigh	8-12 breaths
Bound Angle	Baddha Konasana	Beginner	Inner thighs, hips	10-15 breaths
Happy Baby	Ananda Balasana	Beginner	Inner hips, sacrum	8-10 breaths
Garland Pose	Malasana	Beginner	Deep squat, hips	5-10 breaths
Fire Log Pose	Agnistambhasana	Intermediate	Outer hips	8-15 breaths
Frog Pose	Mandukasana	Intermediate	Inner thighs	10-20 breaths

English Name	Sanskrit	Level	Primary Benefit	Hold Time
Seated Spinal Twist	Ardha Matsyendrasana	Beginner	Spinal mobility, digestion	5-8 breaths
Supine Twist	Supta Matsyendrasana	Beginner	Gentle spinal release	8-12 breaths
Revolved Chair	Parivrtta Utkatasana	Intermediate	Core, detox	5-8 breaths
Revolved Crescent Lunge	Parivrtta Anjaneyasana	Intermediate	Core, balance	5-8 breaths

English Name	Sanskrit	Level	Primary Benefit	Hold Time
Legs Up the Wall	Viparita Karani	Beginner	Restoration, circulation	5-15 min
Supported Shoulderstand	Salamba Sarvangasana	Intermediate	Calming, thyroid	10-25 breaths
Headstand	Sirsasana	Advanced	Strength, focus, energy	10-25 breaths
Forearm Stand	Pincha Mayurasana	Advanced	Shoulder strength, balance	5-15 breaths

Technique	Sanskrit	Level	Effect	Duration
Three-Part Breath	Dirga Pranayama	Beginner	Calming, awareness	3-5 min
Ujjayi Breath	Ujjayi Pranayama	Beginner	Warming, focus	Throughout practice
Alternate Nostril	Nadi Shodhana	Beginner	Balancing, calming	5-10 rounds
Cooling Breath	Sitali Pranayama	Beginner	Cooling, calming	5-10 rounds
Skull Shining	Kapalabhati	Intermediate	Energizing, cleansing	3 rounds of 30
Breath of Fire	Agni Pranayama	Intermediate	Energizing, core heat	1-3 min
Lion's Breath	Simhasana Pranayama	Beginner	Tension release	3-5 rounds
Box Breathing	Sama Vritti	Beginner	Calming, focus	5-10 rounds

Pose	Block Placement	Purpose
Triangle	Under bottom hand	Reduce reach distance
Half Moon	Under bottom hand	Stability aid
Bridge	Between thighs	Alignment, adductor activation
Seated Forward Fold	On top of legs	Support forehead
Fish Pose	Under thoracic spine	Supported heart opener
Hero's Pose	Under sit bones	Reduce knee pressure

Pose	Strap Placement	Purpose
Seated Forward Fold	Around feet	Extend reach
King Pigeon	Loop around back foot	Bridge hand-to-foot gap
Bound Angle	Around feet and hips	Gentle opening
Dancer's Pose	Loop around back foot	Reach assistance
Shoulder stretches	Between hands behind back	Gradual shoulder opening

Pose	Prop Placement	Purpose
Savasana	Bolster under knees	Low back relief
Supported Fish	Bolster along spine	Passive chest opening
Pigeon	Bolster under front hip	Support, reduce intensity
Seated Meditation	Folded blanket under hips	Elevate pelvis
Shoulderstand	Folded blankets under shoulders	Neck protection

Condition	Avoid	Modify/Alternative
Pregnancy (1st trim)	Deep twists, prone poses	Gentle twists, props
Pregnancy (3rd trim)	Inversions, deep backbends, supine	Side-lying, supported poses
High Blood Pressure	Full inversions, breath holds	Legs up wall, gentle flow
Low Back Pain	Deep forward folds, unsupported backbends	Bent knees, supported bridge
Wrist Injury	Weight-bearing on wrists	Forearm plank, fist variations
Knee Injury	Deep lunges, full lotus	Props, reduced range
Neck Injury	Shoulderstand, headstand, plow	Legs up wall, supported fish
Glaucoma	All inversions	Upright poses only
Osteoporosis	Deep spinal flexion, twists	Gentle extension, supported

Yoga Sequencer

More health and wellness skills.

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Yoga Sequencer

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Questions.

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Yoga Sequencer

More health and wellness skills.

The full skill.

Yoga Sequencer

When to Use

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Questions.

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About this skill.

Questions to Ask the User First

Sequence Design Framework

General Sequence Structure

Sun Salutation Variations

Surya Namaskar A (Classical)

Surya Namaskar B

Gentle Sun Salutation (Beginner Modification)

Pose Library by Category

Standing Poses

Forward Folds

Backbends

Hip Openers

Twists

Inversions

Pranayama (Breathing Exercises)

Foundational Practices

Alternate Nostril Breathing Guide

Class Duration Templates

15-Minute Quick Flow

30-Minute Balanced Practice

45-Minute Intermediate Flow

60-Minute Full Class

90-Minute Deep Practice

Modifications and Props

Block Uses

Strap Uses

Bolster and Blanket Uses

Contraindications

Poses to Avoid or Modify

Universal Safety Principles

Sequences by Goal

Goal: Stress Relief / Relaxation (Restorative)

Goal: Energy / Morning Wake-Up

Goal: Flexibility (Yin-Style)

Goal: Core Strength

Output Format

Example

Edge Cases