You can find various sequences anywhere. Either pick your favorite or do a variety. You'll benefit more by doing several different routines.
I like to look for ideas on http://exercisetv.tv/ and http://www.tarastilesliving.com/I would strongly recommend Surya Namaskar (in English, 'Sun Salutations').
The pose sequence Patrick referred to in his answer may have been referring to are a section/sequence of asanas (poses) contained within Sun Salutations.
In my experience, the sequence for the poses he mentioned would be plank, Chaturanga Dandasana (often referred to as a 'yoga push-up'), Upward dog, then back to Downward Dog.
You can find many sites, including demos on youtube, by doing web search on either phrase 'Surya Namaskar' or 'Sun Salutations'.
Here's just one: http://ashtangayoga.info/asana-vinyasa/surya-namaskara-a/index.html
Note there are quite a few variations to Surya Namaskar, so don't be surprised to find pose sequences that differ slightly from one another.
I consider the sequence at above site to be the essential, core sequence.
You can add additional asanas at your discretion/liking.
Namaste',
dwbI suggest you take a look at http://yoga-experts.cjb.net/ it is a great yoga website with a lot of information and advice.
Hope this helps.
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Yoga - Health Benefits Review
Article by Roberto Sedycias
Yoga - Health Benefits Review - Health
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Yoga has been practiced for over 5,000 years and millions of Americans and people worldwide are enjoying its benefits. Yoga focuses on learning poses called asanas, breathing techniques, and meditation techniques. Some classes are used for relaxation and other class increase flexibility, strength, and balance. Your body becomes leaner and you feel more relaxed.
Some people think that doing yoga requires being extremely flexible and they worry that they won't be able to do the poses because they are either too old or tight. In reality, flexibility is something that gets better with practice and no one is ever too old to cultivate flexibility. The poses in yoga safely stretch your muscles which releases the lactic acid that builds up in your muscles which causes stiffness, tension, and pain. Yoga increases your range of motion and soon you feel a sense of ease and fluidity throughout your body. Yoga also stretches all of the soft tissue in your body including ligaments and tendons. The benefits of increasing your flexibility can be felt almost immediately.
Some types of yoga like power yoga or ashtanga are more vigorous and these kinds increase your muscle tone and improve your strength. Other kinds of yoga like hatha or lyengar focuses on less movement and provides strength and endurance due to precise alignment of poses. Many poses build upper body strength which is important as people age. The standing poses build strength in your legs and abdominal muscles. Mostly all poses build core strength and tighten your abdominal muscles. After one day of practicing yoga poses, you can feel how hard your abs have worked instantly.
Yoga can help your posture once your flexibility and strength has been increased. The poses cultivate deep core strength because you count on your abdominals to support each pose. With a stronger core, you will sit and stand taller. You will also become more aware of your own body and when you start to slump or slouch, you will quickly change your position and adjust your posture.
It improves your lung capacity because you have to practice deep breaths along with each pose. Learning how to breathe properly can help you other areas of exercise such as running or cycling. Lengthening your breaths also stimulates relaxation.
Also it helps you focus and makes you feel happier and more content. It is currently being studied as an alternative treatment to obsessive compulsive disorder and treating depression. By adding more oxygen to the brain, you become happier and more relaxed.
Yoga benefit's the heart by reducing the chance of heart disease. It lowers blood pressure and slows down heart rate. There is an anti-oxidant effect of yoga and it decreases cholesterol and boosts immune system functioning.
Yoga makes you feel less stressed and more calm. Some types of yoga promote a meditation technique that reduces endless mind chatter which is the root of many stress problems. There is also a biochemical responses associated with yoga. There is a decrease in catecholamines which are hormones produced by the adrenal glands in response to stress. Lowering levels of neurotransmitters leaves you feeling calm.
You can have access to books about Yoga from page http://www.ecommbr.com/livro.php
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Orignal From: Which are the best yoga asanas for general health and overall fitness and toning up?and in what sequence?
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