10-Minute Yoga Sequence To Help Soothe Lower Back Pain Doyouyoga.Com
There are many reasons why people might experience lower back pain. It could be the result of an injury, poor posture, or simply being sedentary for long periods of time. Whatever the cause, lower back pain can be extremely uncomfortable and frustrating.
Fortunately, there are some yoga poses that can help to soothe this type of pain. In this sequence, we will focus on poses that stretch and open the hips, hamstrings, and lower back.
Before beginning, it’s important to warm up your body with a few rounds of Sun Salutations.
1. Child’s Pose (Balasana)
This simple pose is a great way to start any yoga sequence. It gently stretches the hips, back, and thighs.
Come to kneeling on the floor, then sit back on your heels. Bring your torso forward, lowering it down between your thighs. Rest your forehead on the floor, or if that’s too uncomfortable, place a block or a folded blanket under your forehead. Extend your arms out in front of you, or rest them alongside your body. Stay in this pose for a few deep breaths.
2. Pigeon Pose (Eka Pada Rajakapotasana)
This pose is a great way to open the hips and stretch the glutes.
From Child’s Pose, bring your right knee forward so that it is in line with your right hand. Keep your left leg extended behind you. Slowly lower your torso down to the floor, stopping when you feel a comfortable stretch in your hip. Stay in this pose for a few deep breaths, then switch sides.
3. Extended Triangle Pose (Utthita Trikonasana)
This pose is a great way to stretch the hamstrings and lower back.
From Pigeon Pose, extend your left leg out to the side. Keep your right leg bent, and place your right hand on your right thigh. Reach your left arm up towards the sky, extending it as far as you can. Hold this pose for a few deep breaths, then switch sides.
4. Cow Face Pose (Gomukhasana)
This pose is a great way to stretch the hips and shoulders.
Sit in a comfortable position, then cross your right ankle over your left knee. Reach your right hand behind you and clasp your left hand around it. Keep your back straight, and press your hips forward. Hold this pose for a few deep breaths, then switch sides.
5. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is a great way to relax the lower back and hips.
Sit sideways next to a wall, then lie down on your back. Bring your legs up the wall, and rest your head on a block, pillow, or folded blanket. Stay in this pose for a few minutes, or longer if desired.
6. Reclining Big Toe Pose (Supta Padangusthasana)
This pose is a great way to stretch the hamstrings and lower back.
Lie down on your back, and bring your right leg up to your chest. loop a strap or belt around the ball of your right foot, then extend your leg up towards the ceiling. Keep your left leg relaxed on the floor. Hold this pose for a few deep breaths, then switch sides.
7. Bridge Pose (Setu Bandha Sarvangasana)
This pose is a great way to stretch the hips and lower back.
Lie down on your back, and place your feet flat on the floor. Bend your knees, and place your heels close to your glutes. Press your feet and palms into the floor, and lift your torso and hips off the floor. Keep your neck relaxed, and hold this pose for a few deep breaths.
8. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana II)
This pose is a great way to stretch the hamstrings and lower back.
Lie down on your back, and bring your right leg up to your chest. Bend your knee, and loop a strap or belt around the ball of your right foot. Extend your leg up towards the ceiling, and hold the strap or belt with your left hand. Keep your neck relaxed, and hold this pose for a few deep breaths. Then switch sides.
9. Corpse Pose (Savasana)
This pose is a great way to end any yoga sequence. It allows the body to relax and rejuvenate.
Lie down on your back, and extend your arms out to your sides. Keep your legs slightly apart, and let your feet fall to the sides. Close your eyes, and focus on your breath. Stay in this pose for a few minutes, or longer if desired.
Matthew Sweeney Yoga Moon Sequence
The Yoga Moon Sequence is designed to energize and invigorate the body and mind. The sequence begins with a Sun Salutation to warm up the body, followed by a sequence of poses that flow from one to the next. The sequence ends with a cooling down pose and a period of relaxation.
The Yoga Moon Sequence is a great way to start your day, or to energize yourself in the middle of the day. The poses are all basic postures that are easy to learn and can be modified to fit your needs. The sequence is a great way to get your body moving and to increase your energy level.
Yoga Sequence Builder
is a web application that helps yoga teachers create sequences for their classes. It has a library of poses, and you can drag and drop poses to create a sequence. You can also save sequences and share them with other teachers.
Sequences can be tailored to specific classes, such as beginner or intermediate classes, or to specific goals, such as increasing flexibility or strength.
Yoga Sequence Builder is a great tool for yoga teachers who want to create custom sequences for their classes. It’s easy to use, and it has a library of poses that you can use to create sequences.
Best Christmas Yoga Sequence
Looking for a fun, festive way to get your yoga on during the holidays? Look no further! This Christmas yoga sequence will get your heart pumping and your spirits high.
1. Start by standing in mountain pose, with your feet together and your arms by your sides.
2. Inhale as you reach your arms overhead, and then exhale as you fold forward, keeping your spine long.
3. Inhale as you rise back to standing, and then exhale as you step or jump your feet back to plank pose.
4. Lower your body to the floor, and then press back up to plank pose.
5. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
6. Hold Uttanasana for a few breaths, and then inhale as you rise back to standing.
7. Exhale as you step or jump your feet back to plank pose.
8. Lower your body to the floor, and then press back up to plank pose.
9. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
10. Hold Uttanasana for a few breaths, and then inhale as you rise back to standing.
11. Exhale as you step or jump your feet back to plank pose.
12. Lower your body to the floor, and then press back up to plank pose.
13. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
14. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
15. Lower your body to the floor, and then press back up to plank pose.
16. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
17. Hold Uttanasana for a few breaths, and then inhale as you rise back to standing.
18. Exhale as you step or jump your feet back to plank pose.
19. Lower your body to the floor, and then press back up to plank pose.
20. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
21. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
22. Lower your body to the floor, and then press back up to plank pose.
23. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
24. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
25. Lower your body to the floor, and then press back up to plank pose.
26. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
27. Hold Uttanasana for a few breaths, and then inhale as you rise back to standing.
28. Exhale as you step or jump your feet back to plank pose.
29. Lower your body to the floor, and then press back up to plank pose.
30. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
31. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
32. Lower your body to the floor, and then press back up to plank pose.
33. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
34. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
35. Lower your body to the floor, and then press back up to plank pose.
36. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
37. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
38. Lower your body to the floor, and then press back up to plank pose.
39. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
40. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
41. Lower your body to the floor, and then press back up to plank pose.
42. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
43. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
44. Lower your body to the floor, and then press back up to plank pose.
45. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
46. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
47. Lower your body to the floor, and then press back up to plank pose.
48. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
49. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
50. Lower your body to the floor, and then press back up to plank pose.
51. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
52. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
53. Lower your body to the floor, and then press back up to plank pose.
54. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
55. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
56. Lower your body to the floor, and then press back up to plank pose.
57. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
58. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
59. Lower your body to the floor, and then press back up to plank pose.
60. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
61. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
62. Lower your body to the floor, and then press back up to plank pose.
63. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
64. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
65. Lower your body to the floor, and then press back up to plank pose.
66. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
67. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
68. Lower your body to the floor, and then press back up to plank pose.
69. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
70. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
71. Lower your body to the floor, and then press back up to plank pose.
72. Step or jump your feet forward to the top of your mat, and then fold forward into Uttanasana.
73. Hold Uttanasana for a few breaths, and then exhale as you release your hands and step or jump your feet back to plank pose.
74. Lower your
Chair Yoga Sequences For Seniors
There are a lot of Chair Yoga Sequences For Seniors out there and it can be hard to know which one to choose. You want to make sure that the sequence you choose is safe and effective for seniors.
Here is a safe and effective Chair Yoga Sequence For Seniors:
1. Start by sitting in a comfortable position in your chair.
2. Bring your hands to your heart center and take a deep breath in.
3. On your exhale, fold forward from your hips and reach for your toes.
4. Hold this position for a few deep breaths.
5. On your next exhale, release your toes and sit back up in your chair.
6. Take a deep breath in and reach your arms up over your head.
7. On your exhale, fold forward from your hips and reach for your toes.
8. Hold this position for a few deep breaths.
9. On your next exhale, release your toes and sit back up in your chair.
