1 Hour Yoga Sequence Transcript
Hi everyone!
In this blog post, I’m going to be giving you a one-hour yoga sequence that you can follow along with at home.
This sequence is designed to help you increase your flexibility, strength, and peace of mind.
So without further ado, let’s get started!
The first pose we’re going to do is Downward-Facing Dog.
To do this pose, start in a tabletop position, with your hands directly below your shoulders and your knees directly below your hips.
Then, tuck your toes under and press your hips up and back, so that your body forms an inverted V shape.
Make sure to keep your spine straight and your head between your arms.
Hold this pose for five breaths.
Next, we’re going to move on to Cat-Cow.
To do this pose, start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
Then, inhale as you arch your spine and exhale as you round your spine, moving through Cat and Cow poses.
Make sure to keep your head and neck relaxed.
Repeat this for five breaths.
The next pose is Downward-Facing Dog again.
To do this pose, start in a tabletop position, with your hands directly below your shoulders and your knees directly below your hips.
Then, tuck your toes under and press your hips up and back, so that your body forms an inverted V shape.
Make sure to keep your spine straight and your head between your arms.
Hold this pose for five breaths.
Next, we’re going to move on to the Chair Pose.
To do this pose, start by standing with your feet together.
Then, slowly squat down, so that your thighs are parallel to the ground.
Make sure to keep your spine straight and your head up.
Hold this pose for five breaths.
The next pose is the Warrior II Pose.
To do this pose, start by standing with your feet hip-width apart.
Then, step your right foot out to the side and turn your left foot inwards, so that your toes are pointing towards each other.
Make sure to keep your spine straight and your shoulders relaxed.
Hold this pose for five breaths, then switch sides.
The next pose is the Triangle Pose.
To do this pose, start by standing with your feet together.
Then, take a big step to the side with your left foot, and point your right foot towards the front of your mat.
Make sure to keep your spine straight and your shoulders relaxed.
Hold this pose for five breaths, then switch sides.
The next pose is the Half Moon Pose.
To do this pose, start by standing with your feet together.
Then, raise your right arm up towards the sky, and extend your left leg out to the side.
Make sure to keep your spine straight and your hips parallel to the ground.
Hold this pose for five breaths, then switch sides.
The next pose is the Camel Pose.
To do this pose, start by kneeling on the ground with your knees hip-width apart.
Then, reach your hands back to grab your heels, and pull your chest up and forward.
Make sure to keep your spine straight and your head up.
Hold this pose for five breaths.
The next pose is the Bridge Pose.
To do this pose, start by lying on your back with your feet flat on the ground and your knees bent.
Then, lift your hips up off the ground, so that your body forms a bridge shape.
Make sure to keep your spine straight and your head up.
Hold this pose for five breaths.
The next pose is the Corpse Pose.
To do this pose, start by lying on your back with your feet flat on the ground and your knees bent.
Then, let your arms and legs relax and let your head fall to the side.
Make sure to keep your spine straight.
Hold this pose for five minutes.
And that’s it! You’ve just completed a one-hour yoga sequence that will help increase your flexibility, strength, and peace of mind.
Wood Element Yin Yoga Sequence
for the End of Winter
Now that we are finally approaching the end of winter, it’s time to start winding down and preparing for the coming of spring. This wood element Yin yoga sequence is designed to help you do just that!
The sequence begins with a few poses to open up the hips and pelvis. This area is associated with the wood element, as it is responsible for movement and growth. Next, we move on to some gentle backbends to help release any tension that has built up over the winter. These poses are especially beneficial for the liver and gallbladder, which are both associated with the wood element.
We then move on to a few seated poses to help calm the mind and focus the energy. These poses are especially beneficial for the kidneys, which are associated with the element of water. The sequence ends with a few final poses to help ground and center the body.
If you’re looking to wind down and prepare for the coming of spring, this wood element Yin yoga sequence is perfect for you!
Backbend Sequence Yoga Journal
backbend sequence can help you open your chest and heart, improve your posture, and increase your spinal flexibility.
This sequence begins with a warm-up to get your body ready for the backbends ahead. Then, you’ll move through a few basic backbends, before progressing to more challenging poses. Be sure to use plenty of props to make these poses safe and accessible for your body.
Warm-Up
1. Cat-Cow Pose: Start on all fours, with your wrists directly below your shoulders and your knees directly below your hips. Inhale, and arch your spine upward, tucking your chin toward your chest. Exhale, and round your spine, tucking your tailbone under. Continue moving between these two poses, allowing your breath to flow smoothly.
2. Downward-Facing Dog: From Cat-Cow, press into your hands and feet and lift your hips into the air, coming into Downward-Facing Dog. Spread your fingers wide and press your heels toward the floor. Hold for five breaths.
3. Child’s Pose: From Downward-Facing Dog, lower your knees to the floor and extend your arms out to your sides, coming into Child’s Pose. Rest your forehead on the floor and let your hips sink toward the floor. Hold for five breaths.
4. Standing Forward Bend: From Child’s Pose, inhale and lift your torso up, coming into a Standing Forward Bend. Bend at your waist and extend your hands toward the floor. Hold for five breaths.
Backbends
1. Camel Pose: Start on your knees, with your thighs parallel to each other and your hips stacked over your knees. Place your hands on your lower back, with your fingers pointing down. Inhale and lift your chest upward, tucking your chin toward your chest. Exhale and press your hips forward, arching your back and reaching your hands toward your heels. Hold for five breaths.
2. Bridge Pose: Lie flat on your back, with your feet flat on the floor and your knees bent. Place your feet hip-width apart and press into your feet to lift your torso and hips off the floor. Keep your shoulder blades pressed firmly against the floor and hold for five breaths.
3. Wheel Pose: From Bridge Pose, press into your feet and hands and slowly lift your hips and torso off the floor. Keep your chin tucked and your shoulder blades pressed against the floor. When you’re ready, extend your arms and legs into the air, coming into Wheel Pose. Hold for five breaths.
4. Bow Pose: Lie flat on your stomach, with your legs together and your arms at your sides. Bend your knees and reach back to grab your ankles. Inhale and lift your torso and legs up into the air, coming into Bow Pose. Hold for five breaths.
5. Extended Triangle Pose: From Bow Pose, lower your torso and legs back to the floor. Place your right hand on your right ankle and extend your left arm straight up into the air. Turn your head to look up at your left hand. Hold for five breaths, then switch sides.
6. Supported Fish Pose: Sit on the floor with your legs extended in front of you. Place a block or bolster behind you and rest your upper back on it. Bend your elbows and place your hands on the floor on either side of your hips. Gently press your chest upward, tucking your chin toward your chest. Hold for five breaths.
7. Seated Forward Bend: Sit on the floor with your legs extended in front of you. Bend at your waist and extend your hands toward the floor. Hold for five breaths.
8. Corpse Pose: Lie flat on your back, with your legs and arms relaxed at your sides. Close your eyes and breathe deeply, allowing your body to relax completely. Stay in this pose for five minutes or longer.
C1 Corepower Yoga Sequence
for Core Strength
1. Seated Half Camel
This pose targets the deep abdominal muscles as well as the hip flexors. Sit on the floor with your knees bent and your feet together. Place your hands on the floor behind you, and press your hips forward as you arch your back and reach for your heels. Hold for five breaths, then release and repeat.
2. Boat Pose
This pose strengthens the abs and the obliques. Sit on the floor with your knees bent and your feet together. Lean back 45 degrees and press your palms together in front of your chest. Extend your legs out straight and point your toes. Hold for five breaths, then release and repeat.
3. Downward-Facing Dog
This pose is a classic for a reason – it works the entire body! It strengthens the arms, legs, and core. Come onto all fours and press your palms into the floor. Step your feet back so that your body forms an inverted V. Hold for five breaths, then release and repeat.
4. Plank Pose
This pose strengthens the arms, legs, and core. Come onto all fours and press your palms into the floor. Step your feet back so that your body forms an inverted V. Hold for five breaths, then release and repeat.
5. Warrior I
This pose strengthens the legs and core. Step your left foot forward and lunge into the pose. Raise your arms overhead and hold for five breaths. Release and repeat on the other side.
6. Triangle Pose
This pose strengthens the legs and core. Stand with your feet three feet apart and point your right toes to the right. Extend your left arm straight out to the side and hinge at the waist to reach your right hand to your ankle. Hold for five breaths, then release and repeat on the other side.
7. Chair Pose
This pose strengthens the legs and core. Stand with your feet together and bend your knees to come into a squat. Extend your arms straight in front of you and hold for five breaths. Release and repeat.
Chair Yoga For Seniorst Sequence Wiz
Chair yoga is a great way to improve flexibility, strength, and balance. It can also help improve your mood and energy levels. This chair yoga sequence is designed specifically for seniors.
1. Start by sitting in a chair with your feet flat on the floor. Inhale and raise your arms up over your head. Exhale and fold forward, reaching for your toes. Inhale and raise your torso back to the starting position. Repeat 5-10 times.
2. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
3. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
4. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
5. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
6. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
7. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
8. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
9. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
10. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
11. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
12. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
13. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
14. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
15. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
16. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
17. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
18. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
19. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
20. Sit up tall in the chair and extend your right arm straight out in front of you. Bend your left elbow and rest your left hand on your left thigh. Gently pull your elbow towards your head. Hold for 10 seconds, then switch arms and repeat.
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.
