30 Minutes Yoga Sequence
for a Flat Stomach
1. Mountain pose
Mountain pose is the foundation for all standing poses. It is a simple pose that strengthens and tones the body.
To do mountain pose:
Stand with your feet hip-width apart and your toes pointing forward.
Engage your core and pull your shoulders down and back.
Extend your arms out to the sides, parallel to the floor.
Hold for five breaths.
2. Half Camel pose
Half Camel pose is a great stretch for the chest and abs.
To do Half Camel pose:
Kneel on the floor with your knees hip-width apart.
Place your hands on your hips.
Extend your spine and lean back, pressing your hips forward.
Gently pull on your hips to deepen the stretch.
Hold for five breaths.
3. Downward Dog pose
Downward Dog pose is a classic yoga pose that stretches the hamstrings and calves, and strengthens the arms and legs.
To do Downward Dog pose:
Come to hands and knees on the floor.
Extend your legs behind you, so that your body forms an inverted V.
Press your palms into the floor and extend your spine.
Hold for five breaths.
4. Boat pose
Boat pose is a great pose for toning the abs.
To do Boat pose:
Sit on the floor with your knees bent and your feet flat on the floor.
Extend your arms straight out in front of you.
Lean back slightly and lift your feet off the floor.
Hold for five breaths.
5. Forearm Plank pose
Forearm Plank pose is a great way to strengthen the core.
To do Forearm Plank pose:
Come to hands and knees on the floor.
Place your forearms on the floor, with your elbows directly under your shoulders.
Extend your legs behind you, so that your body forms an inverted V.
Press your palms into the floor and extend your spine.
Hold for five breaths.
6. Side Plank pose
Side Plank pose is a great way to tone the abs and hips.
To do Side Plank pose:
Lie on your left side with your left elbow directly under your shoulder.
Extend your legs and place your right hand on your right hip.
Lift your hips and extend your spine.
Hold for five breaths.
Switch sides and repeat.
Balancing Sequence Yoga Chalenging
your body in new ways
Sequence Yoga is a challenging and fun style of yoga that will test your body in new ways. In this class, you will move through a sequence of poses that are linked together to create a flowing sequence. This type of yoga is a great way to improve your flexibility, strength, and balance.
Sequence Yoga is a great way to improve your overall fitness level. The challenging poses will help you to build strength and flexibility, while the flowing sequence will help to improve your balance and coordination. Sequence Yoga is also a great way to improve your mental focus and concentration.
If you are looking for a challenging and fun yoga class, Sequence Yoga is the perfect choice.
Restorative Yoga Sequence With Blocks
Restorative yoga is a type of yoga that focuses on relaxing and restoring the body. This sequence uses blocks to help support the body and deepen the stretches.
1. Lie down on your back and place a block on your lower abdomen, below your navel.
2. Inhale and bring your knees to your chest. Exhale and lower your knees to the left side of your body. Stay here for five breaths.
3. Inhale and bring your knees back to center. Exhale and lower your knees to the right side of your body. Stay here for five breaths.
4. Bring your knees back to center and take a few deep breaths.
5. Place a block on each side of your body, below your shoulder blades.
6. Lie down on your back and relax your arms by your sides.
7. Inhale and bring your knees to your chest. Exhale and lower your knees to the left side of your body. Stay here for five breaths.
8. Inhale and bring your knees back to center. Exhale and lower your knees to the right side of your body. Stay here for five breaths.
9. Bring your knees back to center and take a few deep breaths.
10. Remove the blocks and relax your body.
Basic Yoga Sequence Triangle
Pose
The Triangle Pose is a basic yoga pose that is often used in more advanced yoga sequences. It is a great pose for strengthening the legs and hips, and stretching the shoulders and chest.
To perform the Triangle Pose, stand with your feet hip-width apart and point your toes straight ahead. Turn your right foot out 90 degrees and your left foot in about 15 degrees. Bend your right knee and place your right hand on your right ankle, shin, or thigh. Reach your left hand up toward the ceiling, and turn your torso to the right. Keep your hips facing forward, and don’t let them turn toward the right. Hold for 5-10 breaths, and then switch sides.
The Triangle Pose is a great pose for beginners, as it is relatively easy to perform and provides a good stretch. However, it can also be challenging for more experienced yogis, as it requires good balance and flexibility.
Yin Yang Yoga Flow Sequence
The yin yang yoga flow sequence is a great way to start your day or to unwind after a long day. The sequence is a balance of both yin and yang yoga poses that will help you to find equilibrium in your body and mind. The sequence is also a great way to improve your flexibility and strength.
The yin yang yoga flow sequence is composed of the following poses:
1. Downward Facing Dog
2. Cat-Cow
3. Warrior I
4. Triangle Pose
5. Half Moon Pose
6. Extended Triangle Pose
7. Seated Forward Bend
8. Child’s Pose
9. Happy Baby Pose
10. Corpse Pose
Downward Facing Dog
The downward facing dog pose is a great way to start your yin yang yoga flow sequence. The pose is a great way to stretch your hamstrings, calves, and shoulders. The pose also helps to improve your circulation and digestion.
To perform the downward facing dog pose, start in a tabletop position. Place your palms flat on the floor and spread your fingers wide. tuck your toes under and lift your hips up and back. Keep your spine straight and your head hanging down. Hold the pose for five breaths.
Cat-Cow
The cat-cow pose is a great way to warm up your spine and prepare your body for the yin yang yoga flow sequence. The pose helps to loosen up your spine and neck. The pose also helps to improve your circulation and digestion.
To perform the cat-cow pose, start in a tabletop position. Arch your back and tuck your chin to your chest. Hold for five breaths. Then, reverse the pose and press your bellybutton to your spine and lift your head and chest up. Hold for five breaths.
Warrior I
The warrior I pose is a great way to build strength and flexibility in your legs. The pose also helps to improve your balance and focus.
To perform the warrior I pose, start in a standing position. Step your left foot back and bend your knee so that your thigh is parallel to the floor. Reach your arms out to the sides and hold the pose for five breaths. Then, switch sides and repeat.
Triangle Pose
The triangle pose is a great way to improve your balance and flexibility. The pose also helps to stretch your hips, hamstrings, and chest.
To perform the triangle pose, start in a standing position. Step your left foot back and bend your knee so that your thigh is parallel to the floor. Reach your arms out to the sides and hold the pose for five breaths. Then, switch sides and repeat.
Half Moon Pose
The half moon pose is a great way to improve your balance and flexibility. The pose also helps to stretch your hips, hamstrings, and chest.
To perform the half moon pose, start in a standing position. Step your left foot back and bend your knee so that your thigh is parallel to the floor. Reach your arms out to the sides and hold the pose for five breaths. Then, switch sides and repeat.
Extended Triangle Pose
The extended triangle pose is a great way to improve your balance and flexibility. The pose also helps to stretch your hips, hamstrings, and chest.
To perform the extended triangle pose, start in a standing position. Step your left foot back and bend your knee so that your thigh is parallel to the floor. Reach your arms out to the sides and hold the pose for five breaths. Then, switch sides and repeat.
Seated Forward Bend
The seated forward bend is a great way to stretch your hamstrings, calves, and spine. The pose also helps to improve your circulation and digestion.
To perform the seated forward bend, start in a seated position. Bend forward from your hips and reach for your toes. Hold the pose for five breaths.
Child’s Pose
The child’s pose is a great way to relax your body and mind. The pose also helps to stretch your hips, thighs, and ankles.
To perform the child’s pose, start in a kneeling position. Touch your big toes together and sit back on your heels. Then, extend your arms forward and rest your forehead on the floor. Hold the pose for five breaths.
Happy Baby Pose
The happy baby pose is a great way to stretch your hips, thighs, and ankles. The pose also helps to relax your body and mind.
To perform the happy baby pose, start in a lying position. Bend your knees and pull them up to your chest. Reach for your ankles and hold the pose for five breaths.
Corpse Pose
The corpse pose is a great way to relax your body and mind. The pose also helps to stretch your hips, thighs, and ankles.
To perform the corpse pose, start in a lying position. Stretch your legs out and relax your body. Close your eyes and breathe deeply for five 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.
