Journey Into Power Sequence (all poses and transitions)

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The full sequencing of poses for the Journey Into Power are as follows (updated 7/17):
INTEGRATION
Child's pose
Downward facing dog
Ragdoll
Extended Mountain
Samasthiti with three OMs
AWAKENING
Sun Salutation A:
Extended Mountain
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
Sun Salutation B:
Thunderbolt
Forward Fold
Half lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Sun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Flip dog on Right side
Transition to side plank on left side
Vinysa into other side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
VITALITY
Crescent lunge
Revolving Crescent Lunge
Warrior Two
Extended Side Angle
Vinyasa into other side.
Thunderbolt prayer twist (once each side)
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose

EQUANIMITY
Eagle Pose (2x each side)
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree

GROUNDING
Sun Salutation A - variation with triangle
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Open Up Warrior 2
Straighten front leg, Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Open Up Warrior 2
Straighten front leg, Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle

IGNITING (fun fact: There are 14 backbends in this sequence!)
Locust (x2)
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug

STABILITY
Scissor Legs (x50)
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)

OPENING
Half Pigeon Right Side
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog

RELEASE
Seated Single Leg Extension (x1 each side)
Seated Forward Bend
Table Top
Fish

REJUVENATION
Shoulder stand / Head stand/ Handstand or Waterfall pose
Plow Pose
Deaf Man's Pose

DEEP REST
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana


 The Journey Into Power sequence with the intention for each of the eleven sequence sections is listed below:

INTEGRATION
Child's pose
Down dog
Ragdoll
Extended Mountain Pose
Samasthiti with three OMs
AWAKENING
Sun Salutation A:
Extended Mountain
Forward fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Step or hop to the front of the mat
[repeat 5x]
Sun Salutation B:
Thunderbolt
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
[repeat 5x]
Sun B Variation - Flip dog /side plank [on last down dog of last Sun B]
Flip dog on Right side
Transition to side plank on left side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Flip dog on Left side
transition to side plank on right side
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
VITALITY
Step or hop to the front of the mat
Thunderbolt
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge right side
hands to heart center
twist to the right
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Crescent lunge left side
hands to heart center
twist to the left
open up to Warrior 2
transition to Extended Side Angle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Thunderbolt prayer twist (once each side)
Fingers to toes forward fold (feet hip width apart)
Palms to toes forward fold (feet hip width apart)
Crow Pose
EQUANIMITY
Eagle Pose (2x each side)
Standing Leg Raise
Airplane
Half Moon
Dancer's Pose (2x each side)
Tree
GROUNDING
Sun Salutation A - variation with triangle
Forward Fold
Half Lift
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Right Foot Warrior 1
Open Up Warrior 2
Straighten front leg, Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
Chaturanga Dandasana
Upward Facing Dog
Downward Facing Dog
Left Foot Warrior 1
Open Up Warrior 2
Straighten front leg, Triangle
Side Facing Wide Leg Forward Bend
Namaste Front Facing Forward Fold
Twisting Triangle
IGNITING
Locust (x2)
Floor Bow (x2
Upward Facing Dog
Camel (x2
Bridge
Wheel (x6)
Supta Baddha Konasana
Dead Bug
STABILITY
Scissor Legs (x50)
60/30 Lift (x10)
Abdominal Twists (x50 [25 each side])
Boat Pose (high to low x10)
OPENING
Half Pigeon Right Side
Downward Facing Dog
Half Pigeon Left side
Double Pigeon (x1 each side)
Frog
RELEASE
Seated Single Leg Extension (x1 each side)
Seated Forward Bend
Table Top
Fish
REJUVENATION
Shoulder stand / Head stand/ Handstand or Waterfall pose
Plow Pose
Deaf Man's Pose
DEEP RELEASE
Supine Twist (x1 each side)
Butterfly (Supta Baddha Konasana)
Savasana

I updated the JIP Pictogram for 2020 and made it a 24x36 printable poster.

15 comments

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July 20, 2017 at 9:41 AM delete

I love this. Thank you for sharing.

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Unknown
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November 22, 2018 at 12:24 AM delete

This is truly so helpful and your passion and excitement for all of this is SOO inspiring. THANK YOU

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Unknown
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March 8, 2019 at 12:29 PM delete

Hi Jennifer, really great article and graphic here. Can I ask if you know the source of this graphic, I want to see if I can licence it? Many thanks

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ruby erker
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March 22, 2019 at 7:52 AM delete

Thanks, Jen! I took an almost 2 year hiatus from teaching and I'm trying to get back into it now. So needless to say, this is SO helpful!

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Lemuel
AUTHOR
March 27, 2019 at 7:15 PM delete

Hi Jennifer, I have a question. Right before the IGNITING sequence, there is a Twisting Triangle. I'm thinking this is done with left leg forward (because of the warrior 1 left side preceding it). However, I can't find its partner, so I feel that this sequence is not balanced. Can you please enlighten me?

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Yay shall
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September 28, 2019 at 9:23 PM delete

This is beautiful. Thank you.

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April 29, 2020 at 1:56 AM delete

I AM SO IN LOVE WITH THIS. I truly hope I can get the poster printed. Asante sana!

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Manjeet Singh
AUTHOR
July 2, 2020 at 2:28 AM delete

Thank you a very much for sharing it’s very useful article and hope to read more about your experience.
Link https://studyofyogaasanasandmeditation.blogspot.com/

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Unknown
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July 18, 2020 at 9:04 AM delete

This is great - thank you for the 2020 update! I would love to order or print a poster size version - how do I do that??

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Unknown
AUTHOR
July 18, 2020 at 9:05 AM delete

Also, you've just picked up another online follower & this page has just been bookmarked for future reference! Much Love & Namaste 🙏🏼

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Jennifer
AUTHOR
August 10, 2020 at 5:50 PM delete

@Lemuel I would say that the twisting triangle before IGNITING would indeed be with the left foot forward. The little stick figures aren't intended to show Left vs Right, but be interchangeable for the L or R side of a pose. Hope this helps!

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Jennifer
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August 10, 2020 at 5:51 PM delete

@Dionne C. Monsanto Let me know if you can't figure out how to download a copy of the poster and get it printed. I can email it to you.

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Helena
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August 17, 2020 at 2:42 PM delete

Hi, I'd like to download and print this poster too! Is there a way to download it in the correct size?

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Unknown
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October 30, 2020 at 4:45 PM delete

Jen! Thank you for your time and energy getting this information out! I am an inspiring teacher and community leader. I've noticed there are limiting beliefs because of injuries to the body. Could you help by clarifying what to do when someone has back pain and bringing it into a class?

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