10 Pose Yoga Vinyasa Sequence
for Flexibility
If you’re looking to improve your flexibility, you’re in luck. This yoga sequence is designed to help you increase your range of motion and improve your overall flexibility.
The sequence begins with a warm-up to get your body ready for the stretching to come. Next, you’ll move through 10 poses that are designed to increase your flexibility. Finally, you’ll cool down and stretch out your muscles.
So, let’s get started!
The Warm-Up
1. Start by standing in Mountain Pose (Tadasana) with your feet together and your arms at your sides.
2. Inhale and raise your arms overhead, then exhale and lower them to your sides.
3. Inhale and raise your left arm overhead, then exhale and lower it to your side.
4. Inhale and raise your right arm overhead, then exhale and lower it to your side.
5. Continue alternating between raising your left and right arm overhead for 1-2 minutes.
6. Once you’ve finished, stand in Mountain Pose with your feet together.
The Sequence
1. Start in Downward-Facing Dog (Adho Mukha Svanasana).
2. Bend your left knee and bring your left foot forward between your hands.
3. Reach your left hand toward the ceiling and your right hand toward the floor.
4. Hold for 5-10 breaths, then switch sides.
2. From Downward-Facing Dog, step your right foot forward between your hands.
3. Reach your left hand toward the ceiling and your right hand toward the floor.
4. Hold for 5-10 breaths, then switch sides.
3. From Downward-Facing Dog, lift your left leg into the air and hold it for 5-10 breaths.
4. Once you’ve finished, lower your left leg and step back into Downward-Facing Dog.
5. Lift your right leg into the air and hold it for 5-10 breaths.
6. Once you’ve finished, lower your right leg and step back into Downward-Facing Dog.
7. From Downward-Facing Dog, jump your feet forward to Standing Forward Bend ( Uttanasana).
8. Bend your knees as much as you need to and reach for your toes.
9. Hold for 5-10 breaths, then jump your feet back to Downward-Facing Dog.
10. From Downward-Facing Dog, step your feet forward to Standing Forward Bend.
11. Bend your knees as much as you need to and reach for your toes.
12. Hold for 5-10 breaths, then step your feet back to Downward-Facing Dog.
13. From Downward-Facing Dog, curl your toes under and lift your hips into the air.
14. Hold for 5-10 breaths, then lower your hips and step your feet back to Downward-Facing Dog.
15. From Downward-Facing Dog, walk your feet forward to Plank Pose ( Phalakasana).
16. Come into a low Plank with your shoulders stacked over your wrists and your feet together.
17. Hold for 5-10 breaths, then lower your knees to the floor and rest in Child’s Pose ( Balasana).
18. From Child’s Pose, curl your toes under and lift your hips into the air.
19. Hold for 5-10 breaths, then lower your hips and step your feet back to Child’s Pose.
20. From Child’s Pose, walk your feet forward to Plank Pose.
21. Come into a low Plank with your shoulders stacked over your wrists and your feet together.
22. Hold for 5-10 breaths, then lower your knees to the floor and rest in Child’s Pose.
23. From Child’s Pose, curl your toes under and lift your hips into the air.
24. Hold for 5-10 breaths, then lower your hips and step your feet back to Child’s Pose.
25. From Child’s Pose, walk your feet forward to Plank Pose.
26. Come into a low Plank with your shoulders stacked over your wrists and your feet together.
27. Hold for 5-10 breaths, then lower your knees to the floor and rest in Child’s Pose.
28. From Child’s Pose, curl your toes under and lift your hips into the air.
29. Hold for 5-10 breaths, then lower your hips and step your feet back to Child’s Pose.
30. From Child’s Pose, walk your feet forward to Plank Pose.
31. Come into a low Plank with your shoulders stacked over your wrists and your feet together.
32. Hold for 5-10 breaths, then lower your knees to the floor and rest in Child’s Pose.
The Cool-Down
1. From Child’s Pose, walk your feet forward to Downward-Facing Dog.
2. Step your feet forward to Standing Forward Bend.
3. Bend your knees as much as you need to and reach for your toes.
4. Hold for 5-10 breaths, then step your feet back to Downward-Facing Dog.
5. From Downward-Facing Dog, walk your feet forward to Standing Forward Bend.
6. Bend your knees as much as you need to and reach for your toes.
7. Hold for 5-10 breaths, then step your feet back to Downward-Facing Dog.
8. From Downward-Facing Dog, curl your toes under and lift your hips into the air.
9. Hold for 5-10 breaths, then lower your hips and step your feet back to Downward-Facing Dog.
10. From Downward-Facing Dog, walk your feet forward to Child’s Pose.
11. Rest in Child’s Pose for 1-2 minutes.
12. Once you’ve finished, stand in Mountain Pose with your feet together.
This yoga sequence is designed to help you increase your range of motion and improve your overall flexibility. If you practice this sequence regularly, you’ll notice a big difference in your flexibility.
Yin Yoga Heart Opening Sequence
The heart chakra is located in the center of the chest and is the center of love, compassion, and joy. When this chakra is open, we feel these emotions more fully in our lives. The heart chakra is also associated with the thymus gland, which is responsible for the regulation of the immune system.
A yoga sequence that can help to open the heart chakra is a yin yoga sequence. Yin yoga is a slower style of yoga that focuses on holding poses for a longer period of time. This type of yoga is perfect for opening the heart chakra, as it allows time for the emotions associated with the chakra to sink in.
The following sequence is a great way to open the heart chakra. It can be done any time, but it is especially beneficial to do it on a day when you feel like you need a little extra love in your life.
1. Child’s pose
This pose is a great way to start any yoga sequence. It is a calming pose that relaxes the body and mind. To do child’s pose, start on all fours. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Stay in this pose for as long as you like.
2. Camel pose
Camel pose is a great pose to open the heart chakra. It stretches the chest and neck and opens the heart. To do camel pose, start in a kneeling position. Place your hands on your lower back with your fingers pointing down. Push your hips forward and arch your back. You can stay in this pose for a few seconds, or you can hold it for as long as you like.
3. Fish pose
Fish pose is another great pose to open the heart chakra. It stretches the chest and neck and opens the heart. To do fish pose, start in a seated position. Bend your knees and place your feet on the floor. Rest your palms on the floor behind you and press your hips up into the air. Arch your back and lift your head and chest up. Stay in this pose for a few seconds, or you can hold it for as long as you like.
4. Butterfly pose
Butterfly pose is a great pose to open the heart chakra. It stretches the hips and groin and opens the heart. To do butterfly pose, start in a seated position. Bring the soles of your feet together and press your knees out to the sides. Hold this pose for as long as you like.
5. Corpse pose
Corpse pose is the final pose in any yoga sequence. It is a resting pose that allows the body and mind to relax. To do corpse pose, start in a lying position. Bring your feet together and let your arms fall by your sides. Close your eyes and relax your body and mind. Stay in this pose for as long as you like.
Bikram.Yoga Sequence
The Bikram Yoga sequence is a series of 26 postures and 2 breathing exercises that are designed to work together to create a comprehensive workout. The sequence is based on traditional Hatha Yoga, but it has been modified to be more accessible and effective for modern practitioners.
The sequence begins with a few simple postures to warm up the body, and then it moves on to more challenging poses. The final sequence of postures is designed to stretch and strengthen the entire body.
The breathing exercises are an important part of the sequence, and they help to increase the effectiveness of the poses. The first breathing exercise is called the “Sun Salutation,” and it is a sequence of 12 poses that helps to warm up the body and prepare it for the workout. The second breathing exercise is called the “Cooling Breath,” and it helps to cool down the body after the workout.
The Bikram Yoga sequence is a great way to improve your overall health and fitness. It is a challenging workout, but it is also very effective. The sequence is based on traditional Hatha Yoga, so it is a great way to learn about the basics of Yoga. The sequence is also very accessible, so it is a great way to start practicing Yoga.
Yoga Sequence For Arms And Shoulders
The shoulder is a ball-and-socket joint that allows for a large range of motion in the arm. The shoulder is also a weight-bearing joint, meaning that it helps to support the arm and upper body. The shoulder is susceptible to injury because of its range of motion and its weight-bearing function.
There are several muscles in the shoulder and arm that play a role in shoulder function. The rotator cuff is a group of muscles and tendons that surround the shoulder joint. These muscles and tendons help to lift and rotate the arm. The biceps and triceps are two muscles in the arm that help to move the arm and shoulder.
The shoulder can be injured by overuse or by trauma. The rotator cuff can be injured by overuse when the muscles and tendons become inflamed or torn. The rotator cuff can also be injured by trauma when the shoulder is dislocated or when the ligaments that hold the shoulder joint together are torn. The biceps and triceps can be injured by overuse or by trauma. The biceps can be injured by overuse when the muscle becomes inflamed or torn. The biceps can also be injured by trauma when the muscle is torn away from the bone. The triceps can be injured by overuse when the muscle becomes inflamed or torn. The triceps can also be injured by trauma when the muscle is torn away from the bone.
There are several ways to treat shoulder and arm injuries. The first step is to rest the injured area. This may mean that the person needs to stop participating in the activity that caused the injury. The person may also need to wear a brace or sling to support the injured area. Ice can be used to help reduce inflammation. Physical therapy may be recommended to help improve range of motion and strength. Surgery may be recommended to repair a torn rotator cuff or biceps.
Hatha Yoga Level 1 Sequence
The following is a sequence that can be used as a foundation for a Hatha Yoga practice. This sequence can be used by beginners or those who are returning to yoga after a break. The sequence can be repeated 2-3 times depending on your time and energy.
1. Sun Salutation A (Surya Namaskar A)
2. Standing Forward Bend (Uttanasana)
3. Halfway Lift (Ardha Uttanasana)
4. Triangle Pose (Trikonasana)
5. Half Camel Pose (Ardha Ushtrasana)
6. Mountain Pose (Tadasana)
7. Downward Dog (Adho Mukha Svanasana)
8. Child’s Pose (Balasana)
9. Cobra Pose (Bhujangasana)
10. Locust Pose (Salabhasana)
11. Fish Pose (Matsyasana)
12. Bridge Pose (Setu Bandhasana)
13. Half Wheel Pose (ardha Chakrasana)
14. Camel Pose (Ustra Asana)
15. Corpse Pose (Savasana)
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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.
