Yoga pour Tous : des séquences adaptées à chaque corps et esprit

Yoga for All: sequences adapted to each body and mind

Apr 02, 2024

In our modern world, often hectic and stressful, yoga presents itself as a beacon of serenity and well-being. With its multiple styles and approaches, yoga is suitable for everyone, regardless of age, fitness level or personal goals. Discover in this article how different sequences and practices can be adapted to each individual, depending on their body, mind and aspirations.

The different types of yoga

Hatha Yoga

It is one of the most popular and classic forms of yoga. Hatha Yoga sessions focus on postures (asanas) and breathing (pranayama), and are ideal for beginners as well as those looking for a gentle, relaxing practice.

  • Tadasana (Mountain) : Standing with your feet together, stretch upwards by raising your arms above your head, clasping your hands together.
  • Balasana (Child's Pose) : Sit on your heels, stretch your arms in front of you and lower your forehead to the floor.
  • Adho Mukha Svanasana (Downward Facing Dog) : On all fours, push the hips upward, forming an inverted V with the body.

Vinyasa Yoga

Vinyasa Yoga, or “flow yoga” is characterized by fluid movements synchronized with breathing. The transitions between postures are often quick and creative, making it a dynamic and energizing practice. It is suitable for those looking for a physical challenge and moving meditation experience.

  • Chaturanga Dandasana (Plank) : From Downward Facing Dog pose, lower yourself into a plank position with your arms bent at right angles.
  • Urdhva Mukha Svanasana (Upward Facing Dog) : From the plank, stretch upwards by straightening your arms and lifting your chest.
  • Surya Namaskar (Sun Salutation) : Fluid sequence of postures, including plank, upward facing dog, or even downward facing dog.

Ashtanga Yoga

Ashtanga Yoga is a rigorous, structured practice that involves a series of specific postures performed in a specific order, with an emphasis on synchronized breathing (vinyasa). It is suitable for people who are looking for an intense and disciplined practice.

  • Trikonasana (Triangle Pose) : From Mountain Pose, spread your legs out to the side, stretch sideways, and place one hand on the floor or opposite shin, with the other arm raised toward the sky.
  • Virabhadrasana (Warrior Pose) : From Mountain Pose, spread legs out to the side, bend front knee to a 90-degree angle, keeping knee above ankle, and extend arms out the sides, looking forward.
  • Utthita Parsvakonasana (Extended Wedge Pose) : From Warrior Pose II, lean forward sideways, placing the hand on the outside of the front foot on the ground and extending the other arm toward the sky .

Bikram Yoga

Bikram Yoga, or “hot yoga” is practiced in a room heated to around 40°C with a high humidity level. The sessions always follow the same series of 26 postures and 2 breathing exercises, which promotes flexibility and detoxification. It is suitable for those who appreciate the heat and are looking for an intense practice.

  • Pranayama (Controlled Breathing) : Sit cross-legged and practice different breathing techniques (abdominal breathing, alternate nostril breathing).
  • Paschimottanasana (Seated Grip) : Sit with your legs extended in front of you, and lean forward to grab your feet or calves.
  • Dandayamana Dhanurasana (Bow) : Lying on your stomach, bend your knees and grab your ankles, then lift your chest and legs off the floor.

Kundalini Yoga

Kundalini Yoga focuses on the awakening of Kundalini energy, considered a powerful force within each individual. Sessions include breathing exercises, dynamic postures, mantras and meditations to balance the body and mind. This practice is suitable for those seeking to explore spirituality and inner energy.

  • Pranayama (Fire Breathing) : Sit comfortably and practice rapid, rhythmic breathing by exhaling and inhaling quickly.
  • Surya Kriya (Sun Action) : Dynamic sequence of movements including sun salutations, squats and stretching.
  • Nadi Shodhana (Alternate Nostril Breathing) : Sit cross-legged and use your thumb and ring finger to alternate nostrils during breathing.


Yin Yoga

Yin Yoga focuses on passive, prolonged stretching, targeting deep connective tissues (ligaments, fascia, joints). The postures are maintained for several minutes, which promotes relaxation and flexibility. This is a great practice to complement more dynamic styles of yoga.

  • Supta Baddha Konasana (Reclining Goddess Pose) : Lie on your back, bend your knees and let your feet touch, allowing your knees to open out to the sides.
  • Banana Pose : Lie on your back, stretch to the side, keeping your arms above your head and leaning your legs to the opposite side.
  • Savasana (Corpse Pose) : Lie on your back, arms at your sides, and relax completely, releasing all muscle tension.

Choosing your type of yoga

Choosing a suitable type of yoga depends on several factors, including your goals, physical condition, experience level, and personal preference. Below are some tips to help you choose.

Prepare correctly

Define your goals. Think about what you want to achieve from your yoga practice. Whether it's to improve your flexibility, strengthen your body, reduce stress or find emotional balance, different types of yoga offer specific benefits.

Consider your physical condition. Beginning or person with specific health problems? Choose a gentler, core-focused style of yoga, like Hatha or Yin. If you are in good physical condition and looking for a more intense challenge, prefer styles such as Vinyasa or Ashtanga.

Consider your experience level. If you're a beginner, start with beginner yoga classes or styles that focus on learning the basics. If you already have experience with yoga or other sporting disciplines, you might feel more comfortable with more advanced styles.

And after ?

Listen to your body and your intuition. Trust your feelings and choose a type of yoga that resonates with you on a physical, emotional and spiritual level. If a practice seems too intense or uncomfortable, don't hesitate to explore other options.

Try different styles. The best way to know which type of yoga is right for you is to try different styles and see how you feel after each session. To do this, attending classes in person or following online sessions can help you.

Be open to change. Your yoga preference may evolve over time and with your own personal growth. Stay open to exploring new styles and adjusting your practice according to your changing needs.


In conclusion, yoga is much more than just a physical practice. By offering a multitude of styles and approaches, yoga meets everyone's needs and aspirations, creating a path to health, inner peace and overall well-being. Whether you are a novice or an experienced yogi, always remember that yoga is a personal and evolving journey. May this practice bring you joy and balance. Namaste.

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