3Rd Trimester Yoga Sequence

3Rd Trimester Yoga Sequence

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The third trimester is an important time for the baby and the mother. The baby is growing big and strong, and the mother’s body is preparing for labor. Yoga can help both mother and baby during this time.

The following sequence is designed to help the mother stay flexible and strong during the third trimester.



1. Child’s pose:

Child’s pose is a great way to start your yoga practice. It helps to stretch the hips, thighs, and lower back.

To do child’s pose, start on your hands and knees. Spread your knees hip-width apart and touch your big toes together. Sit back on your heels and extend your arms forward. Relax your forehead on the floor. Stay in this pose for 5-10 breaths.

2. Cat-cow pose:

Cat-cow pose is another great stretch for the hips and lower back.

To do cat-cow pose, start on your hands and knees. Arch your back and look up at the ceiling. Hold for 5-10 breaths. Then, tuck your chin and round your back. Hold for 5-10 breaths. Repeat 2-3 times.

3. Downward-facing dog:

Downward-facing dog is a great pose for stretching the hamstrings and calves.

To do downward-facing dog, start on your hands and knees. Touch your heels to the floor and lift your hips up and back. Extend your arms and legs and relax your head and neck. Hold for 5-10 breaths.

4. Triangle pose:

Triangle pose is a great pose for stretching the hips, hamstrings, and chest.

To do triangle pose, start by standing with your feet 3-4 feet apart. Turn your right toes out and your left toes in. Extend your right arm straight out to the right side and your left arm straight up towards the ceiling. Bend your right knee and reach your right hand down to your ankle. Hold for 5-10 breaths. Repeat on the other side.

5. Warrior I pose:

Warrior I pose is a great pose for strengthening the legs and stretching the hips.

To do warrior I pose, start by standing with your feet 3-4 feet apart. Turn your right toes out and your left toes in. Extend your right arm straight out to the right side and your left arm straight up towards the ceiling. Bend your right knee and reach your right hand down to your ankle. Hold for 5-10 breaths. Repeat on the other side.



6. Chair pose:

Chair pose is a great pose for strengthening the legs and glutes.

To do chair pose, start by standing with your feet together. Bend your knees and squat down as if you are sitting in a chair. Extend your arms straight out in front of you. Hold for 5-10 breaths.

7. Camel pose:

Camel pose is a great pose for stretching the chest and hips.

To do camel pose, start by kneeling on the floor. Place your hands on your lower back and press your hips forward. Lean back and extend your neck. Hold for 5-10 breaths.

8. Bridge pose:

Bridge pose is a great pose for strengthening the glutes and hamstrings.

To do bridge pose, start by lying on your back with your feet flat on the floor. Bend your knees and place your feet flat on the floor. Place your hands on the floor by your sides. Press your feet and hands into the floor and lift your hips up. Hold for 5-10 breaths.

9. Corpse pose:

Corpse pose is a great way to end your yoga practice. It helps to relax the body and mind.

To do corpse pose, start by lying on your back with your feet flat on the floor. Extend your legs and arms out to your sides. Relax your head and neck. Stay in this pose for 5-10 minutes.

Dance Yoga Technique Sequence

The following sequence is designed to open the hips, hamstrings and spine, while building strength and flexibility. It can be done as a standalone sequence, or added onto the end of a regular yoga practice.

1. Warm up with a few rounds of Sun Salutations.

2. Standing Forward Bend (Uttanasana): Standing with feet hip-width apart, hinge forward at the waist, keeping the spine long as you fold over your legs. Relax your neck and head, letting them hang down. Stay here for five deep breaths.

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3. Triangle Pose (Trikonasana): Step your right foot back three feet, and turn your left foot in at a 45-degree angle. Keep your hips facing forward as you reach your right hand to your ankle, or as high as you can reach. Reach your left hand towards the sky. Stay here for five deep breaths.

4. Half Camel Pose (Ardha Ustrasana): Step your right foot back three feet, and turn your left foot in at a 45-degree angle. Keep your hips facing forward as you reach your right hand to your ankle, or as high as you can reach. Reach your left hand towards the sky. Stay here for five deep breaths.

5. Low Lunge (Anjaneyasana): From Half Camel Pose, step your left foot forward between your hands. Lower your right knee to the ground, and keep your left knee lifted. Stay here for five deep breaths.

6. Child’s Pose (Balasana): Come to all fours, then lower your body to the ground, bringing your forehead to the floor. Extend your arms out in front of you, shoulder-width apart. Relax here for five deep breaths.

7. Spinal Twist (Marichyasana III): From Child’s Pose, extend your right arm out to the side, and twist your torso to the right. Look over your right shoulder. Hold for five deep breaths, then switch sides.

8. Bridge Pose (Setu Bandha Sarvangasana): Lie on your back with feet flat on the ground, hip-width apart. Press into your feet and lift your torso and hips off the ground. Keep your shoulders and feet parallel, and clasp your hands together underneath your back. Hold for five deep breaths.

9. Downward Dog (Adho Mukha Svanasana): From Bridge Pose, lower your torso and hips to the ground. Straighten your legs, and press your heels into the ground. Keep your spine long as you reach your tailbone towards the sky. Hold for five deep breaths.

10. Child’s Pose (Balasana): Come to all fours, then lower your body to the ground, bringing your forehead to the floor. Extend your arms out in front of you, shoulder-width apart. Relax here for five deep breaths.

11. Happy Baby Pose (Ananda Balasana): Lie on your back and bring your knees to your chest. Grab your ankles, and pull your knees towards your chest. Keep your spine long, and relax your neck and head. Hold for five deep breaths.

12. Corpse Pose (Savasana): Lie on your back with your feet flat on the ground, hip-width apart. Extend your arms out to the sides, shoulder-width apart. Relax your entire body, and close your eyes. Stay here for five to ten minutes.

Yoga Class Sequence Example

A yoga class sequence typically starts with a relaxation or warm up pose, followed by a sequence of standing poses, then seated poses, and finally ending with a relaxation pose.

The relaxation or warm up pose might be a simple forward fold, a gentle spinal twist, or a Child’s Pose.

The standing poses might include poses like Triangle Pose, Warrior Pose I, and Half Moon Pose.

The seated poses might include poses like Seated Forward Bend, Half Camel, and Fish Pose.

The relaxation pose might be Savasana (Corpse Pose), Legs-Up-the-Wall Pose, or a simple forward fold.

Hip Opener Yoga Sequence

A hip opener yoga sequence is a great way to start your day or to end a long day. Hip openers are poses that help to open the hips and stretch the hip flexors. The hip flexors are a group of muscles that connect the thigh bone to the pelvis. They are used when you lift your leg up, as in a hamstring stretch. The hip opener yoga sequence below will help to open up your hips and stretch your hip flexors.

The first pose in the hip opener yoga sequence is the Downward-Facing Dog pose. This pose is a basic yoga pose that stretches the entire body. To do the Downward-Facing Dog pose, start in a tabletop position. Place your hands on the floor shoulder-width apart and spread your fingers wide. Tuck your toes under and press your hips up and back, so that your body forms an inverted V shape. Hold this pose for five breaths.

The second pose in the hip opener yoga sequence is the Pigeon pose. This pose is a deep hip opener that also stretches the quadriceps. To do the Pigeon pose, start in a Downward-Facing Dog pose. Step your right foot forward between your hands and lower your left knee to the floor. Keep your right ankle directly above your left knee. Square your hips and extend your left arm straight up. Hold this pose for five breaths. Then switch sides.

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The third pose in the hip opener yoga sequence is the Half Camel pose. This pose stretches the hip flexors and the back. To do the Half Camel pose, start in a kneeling position. Place your hands on your hips and press your hips forward. Lean back and extend your chest forward. Hold this pose for five breaths.

The fourth pose in the hip opener yoga sequence is the Triangle pose. This pose stretches the hip flexors, the hamstrings, and the glutes. To do the Triangle pose, stand with your feet three feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Extend your right arm straight up and your left arm to the side. Bend your right knee and reach down to touch your right ankle with your left hand. Hold this pose for five breaths. Then switch sides.

The fifth and final pose in the hip opener yoga sequence is the Extended Triangle pose. This pose is a deep hip opener and a great way to finish the sequence. To do the Extended Triangle pose, stand with your feet three feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Extend your right arm straight up and your left arm to the side. Bend your right knee and reach down to touch your right ankle with your left hand. Reach your left hand down to the floor and extend it straight out. Hold this pose for five breaths. Then switch sides.

Dhanurasana Yoga Sequence

The Dhanurasana yoga sequence is a great way to open up your chest and improve your flexibility. It is also a great way to strengthen your back and abdominal muscles.

1. Begin by lying on your stomach with your legs together and your arms at your sides.

2. Bend your right leg and reach back with your right hand to grab your ankle.

3. Bring your right ankle as close to your glutes as possible.

4. Hold this position for five breaths.

5. Repeat on the other side.

6. Next, reach your arms overhead and clasp your hands together.

7. Inhale and lift your chest off the ground.

8. Hold this position for five breaths.

9. Release and rest for a few breaths.

10. Finally, curl your toes under and lift your hips into the air.

11. Hold this position for five breaths.

12. Lower your hips and rest for a few breaths.

The Dhanurasana yoga sequence is a great way to open up your chest and improve your flexibility. It is also a great way to strengthen your back and abdominal muscles.

1. Begin by lying on your stomach with your legs together and your arms at your sides.

2. Bend your right leg and reach back with your right hand to grab your ankle.

3. Bring your right ankle as close to your glutes as possible.

4. Hold this position for five breaths.

5. Repeat on the other side.

6. Next, reach your arms overhead and clasp your hands together.

7. Inhale and lift your chest off the ground.

8. Hold this position for five breaths.

9. Release and rest for a few breaths.

10. Finally, curl your toes under and lift your hips into the air.

11. Hold this position for five breaths.

12. Lower your hips and rest for a few breaths.







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