10 Minute Morning Yoga Sequence For Beginners
Do you feel like you don’t have enough time in the morning to get your yoga practice in? This sequence is perfect for beginners and can be done in 10 minutes or less.
1. Start in mountain pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, hinging at the hips.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, hinging at the hips.
6. Inhale and step or jump your feet back to plank pose.
7. Lower your body to the floor, keeping your elbows close to your body.
8. Exhale and press up to Cobra pose.
9. Inhale and release.
10. Exhale and step or jump your feet back to plank pose.
11. Lower your body to the floor, keeping your elbows close to your body.
12. Inhale and press up to Cobra pose.
13. Exhale and release.
14. Inhale and step or jump your feet back to Downward Dog.
15. Hold for 5-10 breaths.
16. Exhale and step or jump your feet forward to mountain pose.
Breathe Yoga Sequence
This yoga sequence is designed to help you breathe more deeply and increase the oxygen flow to your brain. It is also helpful for relieving stress and tension.
1. Start by standing with your feet shoulder-width apart. Inhale and raise your arms above your head. Exhale and fold forward, bending at the waist.
2. Inhale and raise your torso back to standing. Exhale and step or jump your feet back to a plank position.
3. Inhale and lower your body to the floor. Exhale and press yourself back to a plank position.
4. Inhale and lower your body to the floor. Exhale and press yourself back to a plank position.
5. Inhale and lower your body to the floor. Exhale and press yourself back to a plank position.
6. Step or jump your feet back to your original position. Inhale and raise your arms above your head. Exhale and fold forward, bending at the waist.
7. Repeat steps 1-6.
Yoga Sequence For Splits
If you’re looking to improve your splits, there is no need to look any further than your yoga mat. With the following yoga sequence, you will be able to work on your splits while also improving your flexibility and strength.
1. Start in Downward-Facing Dog.
2. Step your right foot forward in between your hands, and lower your left knee to the ground.
3. Straighten your left leg as much as possible, and hold for 5-10 breaths.
4. Repeat on the other side.
5. To increase the intensity of this sequence, you can lift your back leg off the ground while you are in the Downward-Facing Dog position.
This yoga sequence is a great way to improve your splits, but it is also a great way to improve your overall flexibility and strength. If you are looking for a challenging yoga sequence, give this one a try!
Yoga Sequence For Tight Hamstrings
If you’re like most people, your hamstrings probably feel tight. This is because the hamstrings are one of the most commonly used muscles in the body. They are responsible for bending the knee and extending the hip, which is why they are often tight after long periods of sitting or standing.
Fortunately, there is a yoga sequence that can help to loosen up your hamstrings. This sequence consists of five poses that are all designed to stretch the hamstrings.
The first pose is Downward-Facing Dog. To perform this pose, start in a tabletop position with your hands directly below your shoulders and your knees directly below your hips. Then, press your hips up into the air and extend your heels toward the floor. Hold this pose for five breaths.
The second pose is Child’s Pose. To perform this pose, start in a kneeling position with your big toes together and your knees hip-width apart. Then, sit your hips back onto your heels and extend your arms forward. Hold this pose for five breaths.
The third pose is Camel Pose. To perform this pose, start in a kneeling position with your thighs parallel to each other and your hips stacked over your knees. Then, reach your hands toward your heels and arch your back. Hold this pose for five breaths.
The fourth pose is Half Camel Pose. To perform this pose, start in a kneeling position with your thighs parallel to each other and your hips stacked over your knees. Then, reach your hands toward your heels and arch your back. Hold this pose for five breaths, then release your hands and return to Child’s Pose.
The fifth and final pose is Forward Fold. To perform this pose, start in a standing position with your feet hip-width apart. Then, hinge at your hips and fold forward, extending your hands toward the floor. Hold this pose for five breaths.
Once you have completed the sequence, be sure to cool down with some gentle stretching.
Wind Down Yoga Sequence
for the Busy Person
This yoga sequence is designed to help you wind down and relax after a long day. The poses are gentle and calming, and they can be done in any order.
1. Child’s Pose
This pose is a great way to start your yoga sequence. It stretches the hips, thighs, and lower back, and it relaxes the mind and body.
Start in a kneeling position with your big toes touching. Separate your knees hip-width apart and sit back on your heels. Place your hands on the floor in front of you, and extend your arms forward. Relax your forehead on the floor. Stay in this pose for 5-10 breaths.
2. Downward Dog
This pose stretches the hamstrings, calves, and shoulders, and it strengthens the arms and legs.
Start in a kneeling position with your big toes touching. Separate your knees hip-width apart and sit back on your heels. Place your hands on the floor in front of you, and extend your arms forward. Shift your weight back and lift your hips up and back, coming into Downward Dog. Keep your spine long and your neck relaxed. Stay in this pose for 5-10 breaths.
3. Cat-Cow Pose
This pose helps to warm up the spine and stretch the back.
Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Curl your toes under and exhale as you round your spine and tuck your chin, coming into Cat Pose. Inhale as you arch your back and look up, coming into Cow Pose. Repeat these poses for 5-10 breaths.
4. Seated Forward Bend
This pose stretches the hamstrings, hips, and lower back.
Sit on the floor with your legs straight in front of you. Flex your feet and place your hands on the floor beside you. Inhale as you lift your chest and lengthen your spine. Exhale as you fold forward, bending at the hips. Relax your head and neck and extend your arms forward. Stay in this pose for 5-10 breaths.
5. Corpse Pose
This pose is a deep relaxation pose that allows you to rest and rejuvenate.
Lie down on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax your entire body. Stay in this pose for 5-10 minutes.
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.
