The sequencing of postures is a science, set up so that each asana provides a necessary foundation for what follows.
We always begin with the sun salutations and standing postures to generate heat and connect with the breath. The first half of the primary series (which begins after the standing postures) is mostly forward bends,working the hamstrings, hips, and back. The middle section focuses on flexibility and the third part combines more flexibility with strength postures. The finishing postures are the same regardless of what series you are practicing. They are restorative postures designed for cooling down, balancing out the body, and integrating the effects of the practice.
The best way to form a sequence is to build slowly. Keep your expectations small and start with say, 20 minutes. Do this for a week and then add 10 minutes.
So the sequence builds from week to week.
Primay standing postures are the first 5 postures: Padangustasana, Padahastasana, Trikonasana, revolve, Parsvakonasana, revolve and Prasaritta Padottanasana A.
This is a very good way to start a home practice. The first 5 postures are very good at creating strength, flexibility and awareness. When these get easier, you can add more of standing.
For seated postures, I would do Dandasana and Paschimottanasana A and go right to finishing.
Finishing. I would do some basic backbends, one forward bend, one shoulderstand, one plow, one fish, reclined twist and savasana.
