1 Hour Slow Flow Yoga Sequence
This yoga sequence is designed to help you wind down and relax after a long day. It includes gentle poses that will stretch and lengthen your body, and poses that will help you to calm your mind and relax your muscles.
1. Start in Mountain Pose.
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach up to the sky.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and reach up to the sky.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and step or jump back to Plank Pose.
9. Drop to your knees and do Child’s Pose.
10. After a few breaths, come back to Plank Pose.
11. Step or jump your feet up to your hands and come into Downward-Facing Dog.
12. Hold for a few breaths, then come back to Downward-Facing Dog.
13. Step or jump your feet up to your hands and come into Chair Pose.
14. Hold for a few breaths, then come back to Downward-Facing Dog.
15. Step or jump your feet up to your hands and come into Warrior I.
16. Hold for a few breaths, then come back to Downward-Facing Dog.
17. Step or jump your feet up to your hands and come into Warrior II.
18. Hold for a few breaths, then come back to Downward-Facing Dog.
19. Step or jump your feet up to your hands and come into Reverse Warrior.
20. Hold for a few breaths, then come back to Downward-Facing Dog.
21. Step or jump your feet up to your hands and come into Triangle Pose.
22. Hold for a few breaths, then come back to Downward-Facing Dog.
23. Step or jump your feet up to your hands and come into Half Moon Pose.
24. Hold for a few breaths, then come back to Downward-Facing Dog.
25. Step or jump your feet up to your hands and come into Standing Forward Bend.
26. Hold for a few breaths, then come back to Mountain Pose.
Yin Yoga Sequence For New Year
‘s Resolutions
It’s that time of year again where we all make resolutions to improve our lives. But how do you stick to your resolutions when the going gets tough? One way is to incorporate yin yoga into your routine. Yin yoga is a slow-paced form of yoga that helps to calm and focus the mind. It’s also great for stretching and releasing tension in the body.
Here is a yin yoga sequence to help you stick to your New Year’s resolutions:
1. Seated Forward Bend (Paschimottanasana)
This pose is great for stretching the hamstrings and releasing tension in the back.
2. Child’s Pose (Balasana)
This pose is a great way to relax and calm the mind. It also stretches the hips and thighs.
3. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose is great for stretching the hamstrings and glutes.
4. Camel Pose (Ustrasana)
This pose is great for stretching the hip flexors and thighs.
5. Seated Half-Pigeon Pose (Ardha Eka Pada Rajakapotasana)
This pose is great for stretching the hips and glutes.
6. Corpse Pose (Savasana)
This pose is a great way to relax and calm the mind. It also allows the body to recover from the previous poses.
6Th Chakra Yoga Sequence
The sixth chakra, located at the crown of the head, is called the Ajna chakra, which means “command center.” This chakra is associated with intuition, insight, and knowledge. When this chakra is open and balanced, we are able to see clearly and think with clarity.
A balanced sixth chakra allows us to trust our intuition and act on our insights. We are able to see the big picture and understand the interconnectedness of all things. We are able to find the truth in any situation and see the lessons in life’s experiences.
A balanced sixth chakra also allows us to connect with our higher power or spiritual guidance. We can access information and knowledge that is beyond our everyday experience. We can feel a sense of oneness with all things and a connection to a higher power or universal consciousness.
To open and balance the sixth chakra, we can do a yoga sequence that incorporates poses that open and balance the head and neck, as well as poses that stimulate the third eye and crown chakras.
The following sequence includes a few poses that specifically target the sixth chakra.
Supported Child’s Pose (Balasana)
This gentle pose relaxes the mind and opens the sixth chakra.
Sit on your heels with your toes touching. Separate your knees hip-width apart and fold forward, extending your arms out in front of you. Rest your forehead on the floor and let your body relax into the pose. Stay here for 5-10 deep breaths.
Bridge Pose (Setu Bandha Sarvangasana)
This pose opens and balances the sixth chakra by stimulating the crown chakra.
Lie on your back with your feet flat on the floor, hip-width apart. Bring your knees into your chest and clasp your hands around your shins. Lift your torso and head off the floor and extend your hips upward. Hold for 5-10 breaths, then release back to the floor.
Camel Pose (Ustrasana)
This pose opens the throat and stimulates the Ajna chakra.
Kneel on the floor with your knees hip-width apart. Place your hands on your hips and press your hips forward. Reach back and grasp your heels with your hands. Keep your spine long as you lift your chest and head upward. Hold for 5-10 breaths, then release back to the floor.
Fish Pose (Matsyasana)
This pose opens and balances the sixth chakra by stimulating the third eye chakra.
Lie on your back with your legs extended and your arms by your sides. Bend your knees and place your feet on the floor, then press your hips upward. Place your hands on the floor beside your torso and lift your torso and head off the floor. Arch your back and tuck your chin into your chest. Hold for 5-10 breaths, then release back to the floor.
Eagle Pose (Garudasana)
This pose strengthens and balances the sixth chakra.
Stand tall with your feet hip-width apart. Bend your knees and cross your right ankle over your left thigh. Reach your arms out to the sides and clasp your hands together. Keep your spine long and your shoulders down as you lift your chest and gaze forward. Hold for 5-10 breaths, then release the pose and switch legs.
Cresting The Wave Yoga Sequence
is a great way to start your day or to wind down in the evening. The poses in this sequence are designed to help you open your chest and hips, while also strengthening your arms and legs.
This sequence begins with a few gentle poses to warm up your body, followed by a series of more challenging poses. If you are new to yoga, be sure to take it easy and only do as many of the more challenging poses as you feel comfortable with.
1. Mountain Pose
Mountain pose is a basic standing pose that helps to ground and center you. It also strengthens your legs and spine.
2. Downward-Facing Dog
Downward-facing dog is a great pose for stretching your hamstrings, calves, and back. It also helps to open your chest and shoulders.
3. Half Camel
Half Camel is a great pose for opening your chest and hips. It also strengthens your arms and legs.
4. Warrior I
Warrior I is a great pose for strengthening your legs and spine. It also helps to open your chest and hips.
5. Triangle Pose
Triangle pose is a great pose for stretching your hamstrings, hips, and chest. It also strengthens your arms and legs.
6. Half Moon Pose
Half Moon pose is a great pose for strengthening your arms and legs. It also helps to open your hips and chest.
7. Chair Pose
Chair pose is a great pose for strengthening your legs and spine. It also helps to open your hips and chest.
8. Downward-Facing Dog
Downward-facing dog is a great pose for stretching your hamstrings, calves, and back. It also helps to open your chest and shoulders.
9. Half Camel
Half Camel is a great pose for opening your chest and hips. It also strengthens your arms and legs.
10. Warrior I
Warrior I is a great pose for strengthening your legs and spine. It also helps to open your chest and hips.
11. Triangle Pose
Triangle pose is a great pose for stretching your hamstrings, hips, and chest. It also strengthens your arms and legs.
12. Half Moon Pose
Half Moon pose is a great pose for strengthening your arms and legs. It also helps to open your hips and chest.
13. Chair Pose
Chair pose is a great pose for strengthening your legs and spine. It also helps to open your hips and chest.
14. Downward-Facing Dog
Downward-facing dog is a great pose for stretching your hamstrings, calves, and back. It also helps to open your chest and shoulders.
C2 Yoga Sequence
for Anxiety
1. Corpse pose (Savasana)
This pose is all about relaxation. It’s a great way to end a yoga practice or to use when you’re feeling anxious and need a few minutes to yourself. Just lie down on your back and let your body completely relax. Close your eyes and focus on your breath.
2. Child’s pose (Balasana)
This pose is a great way to release tension in your body. It’s also a calming pose that can help to relieve anxiety. Come down onto your hands and knees, then slowly lower your forehead to the floor. Stretch your arms out in front of you and let your body relax.
3. Seated forward fold (Paschimottanasana)
This is a great pose for releasing tension in your spine and hips. It’s also a great way to calm the mind. Sit on the floor with your legs straight out in front of you. Fold forward, extending your torso over your legs. Allow your head to hang down and relax.
4. Cat-cow pose (Marjaryasana-Bitilasana)
This pose is a great way to warm up your body and release tension in your spine. It’s also a great way to calm the mind. Come down onto your hands and knees, then slowly arch your back up and look up at the sky. Hold for a few breaths, then tuck your chin and round your back, looking down at your belly. Hold for a few breaths.
5. Downward-facing dog (Adho Mukha Svanasana)
This pose is a great way to stretch your hamstrings, calves, and shoulders. It’s also a great way to calm the mind. Come down onto your hands and feet, then push your hips up and back. Press your heels into the ground and extend your spine. Relax your head and neck.
6. Warrior I (Virabhadrasana I)
This pose is a great way to stretch your hips, thighs, and chest. It’s also a great way to build strength and confidence. Step your left foot forward and turn your right foot out 90 degrees. Bend your right knee so that your thigh is parallel to the ground. Reach your arms out to the sides and hold for a few breaths.
7. Triangle pose (Trikonasana)
This pose is a great way to stretch your hips, thighs, and chest. It’s also a great way to build strength and confidence. Step your left foot forward and turn your right foot out 90 degrees. Bend your right knee so that your thigh is parallel to the ground. Reach your arms out to the sides and extend your torso to the right. Hold for a few breaths.
8. Half moon pose (Ardha Chandrasana)
This pose is a great way to stretch your hips, thighs, and chest. It’s also a great way to build strength and confidence. Step your left foot forward and turn your right foot out 90 degrees. Bend your right knee so that your thigh is parallel to the ground. Reach your arms out to the sides and extend your torso to the right. Reach your left hand up to the sky and hold for a few breaths.
9. Chair pose (Utkatasana)
This pose is a great way to build strength and heat in your body. It’s also a great way to feel more confident. Come into a standing position, then bend your knees and sink down into a chair pose. Extend your arms out in front of you and hold for a few breaths.
10. Bridge pose (Setu Bandha Sarvangasana)
This pose is a great way to stretch your chest, neck, and spine. It’s also a great way to relieve anxiety. Lie down on your back with your feet flat on the ground. Bend your knees and place your feet flat on the ground. Lift your hips up and hold for a few breaths.
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
