yoga-sequencer

name	yoga-sequencer
description	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. Use when the user asks about yoga sequencer, or needs help with 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. Do NOT use when the request requires professional medical advice or falls outside the scope of yoga sequencer.
license	Apache-2.0
metadata	{"author":"foundry-skills","version":"1.0.0","tags":"health-wellness fitness workout-planning","category":"health-wellness","subcategory":"fitness-exercise","depends":"","disclaimer":"not-medical-advice","difficulty":"intermediate"}

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.

When to Use

Use this skill when:

• User asks about yoga sequencer
• User needs guidance on yoga sequencer topics
• User wants a structured approach to yoga sequencer

Do NOT use when:

• Request requires professional consultation beyond educational guidance
• User needs emergency assistance

Questions to Ask the User First

1. What is your yoga experience level? (Complete Beginner / Beginner / Intermediate / Advanced)
2. What is the primary goal of this practice? (Flexibility / Strength / Relaxation / Energy / Balance / Pain Relief / Stress Relief)
3. How long do you want the session? (15 / 30 / 45 / 60 / 75 / 90 minutes)
4. What style do you prefer? (Vinyasa / Hatha / Yin / Restorative / Power / Gentle)
5. Do you have any injuries or areas to avoid? (Wrists / Shoulders / Low back / Knees / Neck / Hips / None)
6. What time of day will you practice? (Morning / Midday / Evening / Before bed)
7. Do you have any props available? (Mat only / Blocks / Strap / Bolster / Blanket / Wall / All)
8. Are there specific areas you want to focus on? (Hips / Hamstrings / Shoulders / Back / Core / Full body)

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Sequence Design Framework

General Sequence Structure

1. CENTERING (2-5 min)
   - Seated or reclined position
   - Breath awareness
   - Intention setting

2. WARM-UP (5-10 min)
   - Gentle spinal movements
   - Joint mobilization
   - Cat/Cow, gentle twists

3. SUN SALUTATIONS (5-15 min)
   - Build heat
   - Full-body integration
   - Progressively deepen

4. STANDING POSES (10-20 min)
   - Build strength and stability
   - Peak pose preparation
   - Balance challenges

5. PEAK POSE(S) (5-10 min)
   - Most challenging posture(s)
   - Full expression of practice theme

6. COOL-DOWN (5-10 min)
   - Seated poses
   - Forward folds
   - Gentle twists
   - Hip openers

7. FINAL RELAXATION (5-10 min)
   - Savasana (Corpse Pose)
   - Body scan
   - Integration

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Sun Salutation Variations

Surya Namaskar A (Classical)

1. Tadasana (Mountain Pose) - Inhale arms up
2. Uttanasana (Standing Forward Fold) - Exhale fold
3. Ardha Uttanasana (Halfway Lift) - Inhale lengthen
4. Chaturanga Dandasana (Four-Limbed Staff) - Exhale lower
5. Urdhva Mukha Svanasana (Upward-Facing Dog) - Inhale lift
6. Adho Mukha Svanasana (Downward-Facing Dog) - Exhale press back
7. Ardha Uttanasana (Halfway Lift) - Inhale step forward
8. Uttanasana (Standing Forward Fold) - Exhale fold
9. Tadasana (Mountain Pose) - Inhale rise

Surya Namaskar B

1. Utkatasana (Chair Pose) - Inhale
2. Uttanasana (Forward Fold) - Exhale
3. Ardha Uttanasana (Halfway Lift) - Inhale
4. Chaturanga Dandasana - Exhale
5. Urdhva Mukha Svanasana - Inhale
6. Adho Mukha Svanasana - Exhale
7. Virabhadrasana I (Warrior I) Right - Inhale
8. Chaturanga Dandasana - Exhale
9. Urdhva Mukha Svanasana - Inhale
10. Adho Mukha Svanasana - Exhale
11. Virabhadrasana I (Warrior I) Left - Inhale
12. Chaturanga Dandasana - Exhale
13. Urdhva Mukha Svanasana - Inhale
14. Adho Mukha Svanasana - Exhale (5 breaths)
15. Step forward, Uttanasana - Exhale
16. Utkatasana - Inhale
17. Tadasana - Exhale

Gentle Sun Salutation (Beginner Modification)

1. Tadasana - Stand tall
2. Inhale arms overhead
3. Exhale fold forward (bend knees as needed)
4. Inhale halfway lift (hands on shins)
5. Exhale step back to tabletop
6. Inhale Cow Pose
7. Exhale Cat Pose
8. Inhale to neutral spine
9. Exhale press to Downward Dog (brief hold)
10. Walk feet to hands
11. Inhale halfway lift
12. Exhale fold
13. Inhale rise to stand

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Pose Library by Category

Standing Poses

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

Forward Folds

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

Backbends

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

Hip Openers

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

Twists

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

Inversions

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

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Pranayama (Breathing Exercises)

Foundational Practices

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

Alternate Nostril Breathing Guide

1. Sit comfortably with spine tall
2. Right hand in Vishnu Mudra (fold index and middle fingers)
3. Close right nostril with right thumb
4. Inhale through left nostril (4 counts)
5. Close left nostril with right ring finger
6. Open right nostril, exhale (4 counts)
7. Inhale through right nostril (4 counts)
8. Close right nostril with thumb
9. Open left nostril, exhale (4 counts)
10. This completes one round. Do 5-10 rounds.

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Class Duration Templates

15-Minute Quick Flow

Centering + Breath: 1 min
Cat/Cow warm-up: 1 min
3x Sun Salutation A: 4 min
Standing Sequence (Warrior I, II, Triangle each side): 4 min
Floor (Pigeon, Seated Twist each side): 3 min
Savasana: 2 min

30-Minute Balanced Practice

Centering + Pranayama: 2 min
Warm-up (Cat/Cow, Spinal Circles): 3 min
3x Sun Salutation A: 5 min
Standing Sequence: 8 min
  - Warrior I, Warrior II, Triangle, Half Moon (each side)
Balance Pose: 2 min
  - Tree Pose or Warrior III (each side)
Floor Sequence: 5 min
  - Pigeon, Seated Forward Fold, Twist
Savasana: 5 min

45-Minute Intermediate Flow

Centering + Pranayama: 3 min
Warm-up (Cat/Cow, Low Lunge, Downward Dog): 4 min
3x Sun Salutation A + 2x Sun Salutation B: 8 min
Standing Flow 1: 6 min
  - Warrior I, II, Extended Side Angle, Triangle
Standing Flow 2: 6 min
  - Warrior III, Half Moon, Revolved Triangle
Balance Sequence: 3 min
  - Tree, Eagle
Peak Pose + Preparation: 4 min
Cool-down Floor Sequence: 5 min
  - Pigeon, Seated Forward Fold, Supine Twist
Savasana: 6 min

60-Minute Full Class

Centering + Pranayama: 5 min
Warm-up: 5 min
  - Cat/Cow, Thread the Needle, Low Lunge, Downward Dog
Sun Salutations: 8 min
  - 3x Surya A, 2x Surya B
Standing Sequence 1: 8 min
  - Warrior I > Warrior III > Standing Split > Low Lunge (each side)
Standing Sequence 2: 8 min
  - Warrior II > Extended Side Angle > Triangle > Half Moon (each side)
Balance + Twists: 5 min
  - Tree, Eagle, Revolved Chair
Peak Pose + Variations: 5 min
Core Work: 3 min
  - Boat Pose, Plank, Side Plank
Cool-down: 5 min
  - Pigeon, Seated Forward Fold, Supine Twist, Happy Baby
Savasana + Closing: 8 min

90-Minute Deep Practice

Centering + Extended Pranayama: 8 min
Warm-up + Joint Mobilization: 7 min
Sun Salutations (5x A, 3x B): 12 min
Standing Flow 1 (Strength): 10 min
Standing Flow 2 (Balance): 8 min
Standing Flow 3 (Twists): 7 min
Arm Balances / Inversions: 8 min
Peak Pose Sequence: 7 min
Backbend Sequence: 5 min
Cool-down Floor Work: 8 min
Savasana: 10 min

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Modifications and Props

Block Uses

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

Strap Uses

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

Bolster and Blanket Uses

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

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Contraindications

Poses to Avoid or Modify

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

Universal Safety Principles

1. Never force into a posture - find your edge and breathe
2. Sharp pain means stop immediately
3. Discomfort is okay; pain is not
4. Warm up before attempting peak poses
5. Use props without ego - they are tools, not crutches
6. Inform your instructor of all injuries and conditions
7. Hydrate before and after practice
8. Avoid eating a full meal within 2 hours of practice

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Sequences by Goal

Goal: Stress Relief / Relaxation (Restorative)

1. Supported Child's Pose (Balasana) - 3 min
2. Supported Side Bend (over bolster) - 2 min each side
3. Supported Reclined Bound Angle (Supta Baddha Konasana) - 5 min
4. Supported Bridge (block under sacrum) - 3 min
5. Supported Twist (bolster between knees) - 3 min each side
6. Legs Up the Wall (Viparita Karani) - 5 min
7. Savasana with blanket and eye pillow - 10 min

Goal: Energy / Morning Wake-Up

1. Seated Cat/Cow - 1 min
2. 5x Sun Salutation A (increasing pace) - 8 min
3. 3x Sun Salutation B - 6 min
4. Warrior I > Warrior III > Standing Split flow - 4 min
5. Chair Pose > Revolved Chair - 2 min
6. Camel Pose - 3 breaths x 2 rounds
7. Wheel Pose or Bridge - 3 breaths x 2 rounds
8. Brief Savasana - 3 min

Goal: Flexibility (Yin-Style)

Hold each pose 3-5 minutes:
1. Butterfly (Seated Bound Angle)
2. Dragon Pose (Low Lunge) - each side
3. Sleeping Swan (Pigeon) - each side
4. Caterpillar (Seated Forward Fold)
5. Twisted Roots (Supine Twist) - each side
6. Banana Pose (Lateral Side Bend) - each side
7. Savasana - 5 min

Goal: Core Strength

1. Cat/Cow warm-up - 1 min
2. Plank Hold - 30-60 sec
3. Side Plank (each side) - 30 sec
4. Boat Pose (Navasana) - 5 breaths x 3
5. Bicycle Crunches (yogi style) - 10 each side
6. Forearm Plank - 30-60 sec
7. Bird Dog - 5 each side
8. Crow Pose (Bakasana) or prep - 5 attempts
9. Supine Core Work (leg lowers, dead bug) - 3 min
10. Savasana - 5 min

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Output Format

When generating a yoga sequence, present it as:

YOGA SEQUENCE: [Goal/Theme]
Level: [Beginner / Intermediate / Advanced]
Duration: [X] minutes
Style: [Vinyasa / Hatha / Yin / Restorative]
Props Needed: [List]
Focus Areas: [List]

SEQUENCE:

[SECTION NAME] ([Duration])
# | Pose (Sanskrit) | Hold/Breaths | Side | Cues & Modifications
--|-----------------|-------------|------|---------------------
  |                 |             |      |

BREATH WORK:
[Pranayama technique and instructions]

CLOSING:
[Final relaxation and intention]

CONTRAINDICATION NOTES:
- [Relevant cautions for this sequence]

Example

Input: "Help me get started with yoga sequencer"

Output: A structured yoga sequencer plan tailored to the user's specific situation, following the process outlined above.

Edge Cases

• Incomplete information: Ask clarifying questions before proceeding. Do not assume details the user has not provided.
• Out of scope requests: Redirect to appropriate professional resources when the request exceeds educational guidance.
• Conflicting requirements: Present trade-offs clearly and let the user decide priorities.