45 Minute Yoga Sequence For Beginners
This sequence is designed for beginners, and it will take about 45 minutes to complete.
1. Warm Up
Start by warming up your body with some gentle stretching.
2. Sun Salutations
Next, move on to Sun Salutations. This sequence of poses will help to warm up your body and get you ready for the rest of the sequence.
3. Downward Dog
Move on to Downward Dog. This pose is a great way to stretch out your hamstrings and calves.
4. Plank
Next, move on to Plank. This pose is a great way to build strength in your core.
5. Cobra
Move on to Cobra. This pose is a great way to stretch out your chest and shoulders.
6. Child’s Pose
Move on to Child’s Pose. This pose is a great way to relax your body and mind.
7. Triangle Pose
Next, move on to Triangle Pose. This pose is a great way to stretch out your hips and hamstrings.
8. Warrior I
Next, move on to Warrior I. This pose is a great way to build strength and flexibility in your legs.
9. Warrior II
Next, move on to Warrior II. This pose is a great way to build strength and flexibility in your legs.
10. Extended Triangle Pose
Next, move on to Extended Triangle Pose. This pose is a great way to stretch out your hamstrings and hips.
11. Half Camel
Next, move on to Half Camel. This pose is a great way to stretch out your chest and shoulders.
12. Chair Pose
Next, move on to Chair Pose. This pose is a great way to build strength in your legs.
13. Mountain Pose
Next, move on to Mountain Pose. This pose is a great way to ground yourself and focus on your breath.
14. Seated Forward Bend
Next, move on to Seated Forward Bend. This pose is a great way to stretch out your hamstrings and hips.
15. Extended Hand-To-Big-Toe Pose
Next, move on to Extended Hand-To-Big-Toe Pose. This pose is a great way to stretch out your hamstrings and calves.
16. Corpse Pose
Finally, move on to Corpse Pose. This pose is a great way to relax your body and mind after your yoga practice.
Easy 5 Minute Yoga Sequence
for Neck and Shoulder Pain
Do you suffer from neck or shoulder pain? If so, you’re not alone. According to the National Institutes of Health, approximately 70% of adults will experience neck pain at some point in their lives, and approximately 50% will experience shoulder pain.
There are many causes of neck and shoulder pain, including poor posture, stress, and arthritis. But whatever the cause, one thing is for sure: pain in this area can be debilitating and significantly reduce your quality of life.
Fortunately, there is a simple solution: yoga. Yoga is a mind-body practice that can help to relieve neck and shoulder pain by improving flexibility, strength, and balance.
The following 5-minute yoga sequence is designed to help relieve neck and shoulder pain. It should be done regularly, at least 2-3 times a week.
1. Seated Forward Bend (Paschimottanasana)
This pose stretches the muscles of the neck and shoulders.
To do this pose:
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your feet.
If you can’t reach your feet, clasp your hands together and let them hang down.
Hold for 5-10 breaths, then release and slowly come back to sitting.
2. Child’s Pose (Balasana)
This pose is a great way to release tension in the neck and shoulders.
To do this pose:
Start on all fours with your hands shoulder-width apart.
Slowly lower your hips back until your forehead is resting on the floor.
Extend your arms in front of you, and relax your shoulders and neck.
Stay in this pose for 5-10 breaths, then slowly come back to all fours.
3. Camel Pose (Ustrasana)
This pose stretches the muscles of the neck and upper back.
To do this pose:
Start in a kneeling position.
Lean back and place your hands on your heels.
Keep your back straight, and look up at the ceiling.
Hold for 5-10 breaths, then release and come back to kneeling.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to increase flexibility in the neck and shoulders.
To do this pose:
Start on all fours with your hands shoulder-width apart.
Inhale and lift your head and tailbone up, so your back is in an arc shape.
Exhale and tuck your chin and tailbone in, so your back is in a concave shape.
Repeat for 5-10 breaths.
5. Triangle Pose (Trikonasana)
This pose strengthens and stretches the muscles of the neck and shoulders.
To do this pose:
Stand with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in slightly.
Extend your arms out to the sides, and bend to the right.
Keep your right hand on your right ankle, or reach for your right foot.
hold for 5-10 breaths, then release and come back to standing.
Repeat on the other side.
Short Yoga Flow Sequence
to Ease Neck and Shoulder Tension
Do you ever feel like you can’t escape the tension in your neck and shoulders? If so, this simple yoga flow sequence is for you. It’s designed to help ease the tension and stress that can build up in those areas.
The sequence consists of four poses: Downward-facing dog, cat-cow, Child’s pose, and Extended Triangle pose. You can do the entire sequence once, or do individual poses as needed.
Here’s how to do the sequence:
1. Begin in Downward-facing dog.
2. Inhale as you lift your head and look up, and then exhale as you fold your torso forward and down, coming into cat-cow pose.
3. Inhale as you reach your arms forward and up, and then exhale as you fold your torso forward and down into Child’s pose.
4. Inhale as you reach your right arm up and then exhale as you reach your left arm down, coming into Extended Triangle pose.
5. Stay in Triangle pose for a few breaths, and then release back to Downward-facing dog.
6. Repeat the sequence on the other side.
The four poses in this sequence can help to stretch and open the muscles in your neck and shoulders, and can help to relieve tension and stress. They can also help to improve your posture.
So if you’re feeling tense and stressed, give this sequence a try. You may be surprised how good it feels to release the tension in your neck and shoulders.
Jason Crandell Yoga Sequences
Jason Crandell Yoga is a San Francisco-based yoga teacher, writer and creator of two popular yoga DVD series. His classes focus on the fundamentals of alignment and breath work, and he emphasizes the importance of practicing intelligently and with a sense of humor.
Jason’s classes are challenging, but accessible to students of all levels. He has a knack for breaking down complex poses into easy-to-follow sequences, and his sequencing philosophy is based on the idea that each pose should lead logically into the next.
Jason’s yoga sequences are designed to help students build a strong foundation in their practice, and to give them the tools they need to create their own sequences once they have a basic understanding of the principles of yoga.
Jason is the author of “Yoga Sequencing: Designing Transformative Yoga Classes,” a comprehensive guide to sequencing yoga postures and creating yoga sequences. He is also the creator of the “Jason Crandell Yoga Quick Tip” video series, which offers concise and informative tips on everything from alignment to breath work.
Jason’s classes and sequences are popular among yoga students and teachers alike, and his approach to yoga is both intelligent and playful. He is a true master of his craft, and his classes are sure to leave you feeling challenged, inspired, and thoroughly entertained.
Titibasana Yoga Sequence
This sequence of yoga poses is designed to help you open your hips and improve your balance.
1.Start in Tadasana (Mountain Pose).
2.Step your left foot back about 3 feet and pivot your body to the left so that your left heel is in line with your right arch.
3.Drop your left hip down and place your left hand on the inside of your left ankle.
4. Reach your right arm up toward the sky.
5. Hold for 5 breaths.
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.
