Full Spectrum Yoga Sequence – Standing, Sitting, Lying

These 3 videos together make up a 35 minute yoga class incorporating a warm up, standing poses like Warrior I and II, some sitting poses like sitting forward bend, wide legged forward bend, navasana and some lying poses like sphinx, cobra, locust variation and a hip opener, and a relaxation.

Do this sequence when you have a bit more time to improve overall health, flexibility, fitness and relaxation.

hope you all enjoy it,

Esther

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13 Comments

  • hi Esther,

    Thank you for uploading a series of video to demonstrate yoga. It really helps me a lot. Few weeks ago, I was feeling stressful and depressed. I couldn’t eat and sleep well. I have tried several ways to comfort myself but didn’t have good result until I found your website by accident. I follow your instructions to do the sequence day by day and finally I gain the positive energy again.
    Also, you are so nice to answer my question concerning the lying pose. Thanks a lot!
    Best Wishes,
    Coco

    Comment by Coco Sep 18, 08, 3:25 pm

  • Hello Esther,
    I also wanted to say thank you for your wonderful videos. I found you on youtube and came to your site. I enjoyed following your sequence, and plan to come back. Already after only a few times I feel so much more relaxed and energized. My muscles are tight, but I have been able to keep up. You always seem to go the right pace.
    Thanks again!
    Julia

    Comment by Julia Sep 19, 08, 2:12 am

  • hi Esther

    i have been looking for some good yoga sequence online since long and your videos have been just what i needed. i had done 1yr of regular yoga and it was just great back then. i feel the same after doing this sequence i would like to request you to make some more of such sequence its really very beneficial for the overall health. Thanks a lot!!!

    Comment by jess Sep 23, 08, 1:14 pm

  • hello,

    I’ve enjoyed your videos a lot! I took a yoga class a year ago at school and thought it was fun so I was looking for yoga on the web and ran across you on youtube, that was great. My neice got a real kick on the headstand video, she’s been trying to do one since, she needs to build up her strength a bit but I’m certain she’ll do one before I will! I find yoga very relaxing, I’m getting my bachelors and I work so I have a bit of stress and it’s nice to go through the motions. thanks again for the videos!

    Comment by Jenn Oct 06, 08, 3:11 am

  • great videos
    i do yoga 3 times a week and will add these to my routine.
    thank you
    peace and blessings.

    Comment by Tom Oct 29, 08, 2:07 am

  • Esther I’m trying to work out which 3 video’s you’re talking about to get a 35 minute yoga work out which should I go to after the 8 mins Full Spectrum one? Thank you
    Lisa

    Comment by Lisa Jan 15, 09, 5:12 pm

  • Hi Lisa,
    I put 3 video’s together, after you watch the 1st one you click on the arrow on the right side. If that doesn’t work, the 3 video’s are:
    yoga after the holidays
    yoga sitting poses
    yoga lying down
    relaxation.

    Just click on them separately on the website.
    Hope this helps.
    Esther
    Yogatic!

    Comment by Esther Jan 19, 09, 12:27 pm

  • Hi Esther,
    The sitting postures are just my nightmare, i have to say :) . It’s really very hard, my legs just won’t stretch out, with or without blanket underneath… I’m always doing warm up exercises before this sequence – either for the hamstrings, or for the hips, or for the inner thighs… it’s not getting easier at all with the time.. Do you have any advice for me? You’re explaining everything very good, so it’s easy to follow, but still..
    Thank You

    Comment by Svetla Feb 09, 09, 7:30 pm

  • Hi Esther,
    I used to have a very slim and shaped body few years back.But now,I am completely out of shape with belly fat- not overweight though.. I would really like to be in good shape with curves.What yoga workout routine would you suggest? Please help me..

    Comment by Anu Apr 03, 09, 4:10 pm

  • Hi Esther,
    I used to have a good,well-in-shape body few years back.But not anymore :( . Now,I have gained weight with belly fat. Please help me by suggesting a good routine workout.Please…

    Comment by Anu Apr 06, 09, 1:52 pm

  • Hi Esther,

    I am Dzung from Vietnam. I have been practiced yoga for a while and really like it. Few days ago, while surfing I found your website and was so amazed with your poses and instructions. I really want to try your way. Before starting, could you please let me know what you mean by “breaths”, e.x: 5 breaths. Do you mean we hold our breath for 5 seconds or we still breathe normally (5 times)?

    I ask this because the yoga, which I have been practicing so far, has cycle of inhaling, hold breath (8 seconds) and then exhaling or on the contrary in some poses.

    Thank you a lot for posting these amazing videos. And I am also looking forward to your favorable reply!

    Have a nice weekend!

    Dzung

    Comment by Ngoc Dzung Apr 11, 09, 2:52 am

  • Hello Esther, thank very much for instructional videos that you have, it helped me a lot. I biked to keep myself fit but since I got to busy with work, I wasn’t able to do it much. I decided to get into yoga and started buying instructional DVDs of it but it were too advance for me and I thought of going to the Youtube for some videos and that was where I found you and Yogatic, now, it has become a part of my daily routine and made me fell good all the everyday.

    Thank you very much.

    Comment by Lyn May 04, 09, 4:36 pm

  • All of your videos are a huge blessing! Thank you for doing this. I love all of the ones for specific problems, like the neck pain one. Great stuff!

    Thank you!

    Comment by Elizabeth Jun 16, 09, 1:39 pm

Sep 23
13 COMMENTS
Yoga Classes, Yoga Video