4Th Chakra Yoga Sequence
There are many different yoga sequences that one can do to open and balance the chakras. The following is a sequence that is designed to open and balance the fourth chakra, known as the heart chakra. This sequence can be done either as a standalone practice or as part of a larger yoga practice.
The heart chakra is located in the center of the chest and is associated with love, compassion, and feelings of peace and serenity. When the heart chakra is balanced, we feel open and loving towards others, as well as ourselves. We are also able to forgive and let go of negative emotions and experiences.
The following yoga sequence is designed to open and balance the heart chakra. The sequence begins with a few simple poses to warm up the body, followed by a sequence of poses that specifically target the heart chakra. The sequence ends with a few relaxation poses to help you wind down and feel peaceful and balanced.
Warm-Up Poses
1. Mountain pose – Tadasana
2. Downward-facing dog – Adho Mukha Svanasana
3. Cat-cow pose – Marjaryasana-Bitilasana
4. Child’s pose – Balasana
Heart Chakra Poses
1. Chair pose – Utkatasana
2. Warrior I – Virabhadrasana I
3. Warrior II – Virabhadrasana II
4. Extended side angle pose – Utthita Parsvakonasana
5. Triangle pose – Trikonasana
6. Half-moon pose – Ardha Chandrasana
7. Reverse warrior –Viparita Virabhadrasana
8. Bridge pose – Setu Bandhasana
9. Camel pose – Ustrasana
10. Fish pose – Matsyasana
11. Child’s pose – Balasana
12. Corpse pose – Savasana
The following is a description of each of the poses in the heart chakra sequence.
Mountain pose – Tadasana
Mountain pose is a simple standing pose that helps to ground and center the body. It is a good pose to start the sequence with, as it helps to warm up the body and prepare you for the more challenging poses that come later.
To do mountain pose, stand with your feet hip-width apart and your arms at your sides. Relax your shoulders and keep your spine long and straight. Focus on lengthening your tailbone down towards the floor and pressing your hips forward. Hold the pose for a few breaths, then release and move on to the next pose.
Downward-facing dog – Adho Mukha Svanasana
Downward-facing dog is a basic yoga pose that stretches the entire body. It is a good pose to do to warm up the body before beginning the heart chakra sequence.
To do downward-facing dog, start in tabletop position. Then, tuck your toes under and lift your hips up and back, coming into downward-facing dog. Keep your hands shoulder-width apart and your feet hip-width apart. Press your heels down into the floor and lift your chest up towards the sky. Hold the pose for a few breaths, then release and move on to the next pose.
Cat-cow pose – Marjaryasana-Bitilasana
Cat-cow pose is a basic yoga pose that helps to open and stretch the spine. It is a good pose to do to warm up the body before beginning the heart chakra sequence.
To do cat-cow pose, start in tabletop position. Then, arch your back and tuck your chin in towards your chest, coming into cat pose. Then, reverse the motion and let your belly drop down towards the floor as you lift your head and tailbone up, coming into cow pose. Hold the pose for a few breaths, then release and move on to the next pose.
Child’s pose – Balasana
Child’s pose is a basic yoga pose that is good for relaxation and stress relief. It is a good pose to do at the end of the sequence to help you wind down and feel peaceful and balanced.
To do child’s pose, start in tabletop position. Then, sit back on your heels and extend your arms out in front of you, coming into child’s pose. Keep your forehead resting on the floor and your eyes closed. Hold the pose for a few breaths, then release and move on to the next pose.
Chair pose – Utkatasana
Chair pose is a basic yoga pose that strengthens and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do chair pose, start in Mountain pose. Then, bend your knees and sink down into a chair pose, coming as close to sitting on your heels as you can. Keep your spine long and your chest open. Hold the pose for a few breaths, then release and move on to the next pose.
Warrior I – Virabhadrasana I
Warrior I is a basic yoga pose that strengthens and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do warrior I, start in Mountain pose. Then, step your left foot out to the side and bend your left knee, coming into warrior I. Keep your right leg straight and your left arm extended out to the side. Hold the pose for a few breaths, then release and move on to the next pose.
Warrior II – Virabhadrasana II
Warrior II is a basic yoga pose that strengthens and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do warrior II, start in Mountain pose. Then, step your left foot out to the side and bend your left knee, coming into warrior II. Keep your right leg straight and your left arm extended out to the side. Turn your head to look over your left shoulder. Hold the pose for a few breaths, then release and move on to the next pose.
Extended side angle pose – Utthita Parsvakonasana
Extended side angle pose is a basic yoga pose that stretches and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do extended side angle pose, start in Warrior II pose. Then, extend your right arm up towards the sky and turn your left toes inwards, coming into extended side angle pose. Keep your right arm extended and your left hand on your left thigh. Hold the pose for a few breaths, then release and move on to the next pose.
Triangle pose – Trikonasana
Triangle pose is a basic yoga pose that stretches and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do triangle pose, start in Warrior II pose. Then, extend your right arm up towards the sky and turn your left toes inwards, coming into extended side angle pose. Keeping your right arm extended, lower your left hand to the floor. Turn your head to look over your right shoulder. Hold the pose for a few breaths, then release and move on to the next pose.
Half-moon pose – Ardha Chandrasana
Half-moon pose is a basic yoga pose that stretches and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do half-moon pose, start in Triangle pose. Then, raise your left hand up towards the sky and extend your right arm out to the side, coming into half-moon pose. Keep your left hand raised and your right arm extended. Hold the pose for a few breaths, then release and move on to the next pose.
Reverse warrior –Viparita Virabhadrasana
Reverse warrior is a basic yoga pose that stretches and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do reverse warrior, start in Warrior II pose. Then, rotate your body to the right and extend your left arm out to the side, coming into reverse warrior. Keep your right leg straight and your left arm extended. Turn your head to look over your left shoulder. Hold the pose for a few breaths, then release and move on to the next pose.
Bridge pose – Setu Bandhasana
Bridge pose is a basic yoga pose that strengthens and tones the body. It is a good pose to do in the heart chakra sequence to help open and balance the chakra.
To do bridge pose, start in table top
Yin Yoga Sequence For Full Moon
Yin yoga is a practice that is all about slowing down and sinking in to the poses. It is a great practice to do on the full moon, as it will help you to connect with the energy of the moon and allow you to release any excess energy or emotions that you may be holding on to.
This sequence consists of a few simple poses that will help to open up the hips and release tension in the lower back. It is a great sequence to do before bed, as it will help to relax and calm the mind.
1. Child’s Pose
Start in Child’s Pose, with your knees hip-width apart and your toes together. Bring your forehead to the floor, and allow your arms to relax by your sides. Stay here for a few deep breaths, allowing yourself to sink in to the pose and relax.
2. Half Pigeon
From Child’s Pose, bring your right ankle to your left wrist, and slowly lower your torso down to the floor. Keep your hips parallel to the ground, and stay here for a few deep breaths.
3. Triangle Pose
From Half Pigeon, come in to Triangle Pose. Place your right hand on your right hip, and reach your left arm up towards the sky. Keep your hips facing forward, and stay here for a few deep breaths.
4. Seated Forward Bend
From Triangle Pose, come in to Seated Forward Bend. Sit up tall, and extend your legs out in front of you. Reach for your toes, and stay here for a few deep breaths.
5. Supine Hand-To-Big-Toe Pose
From Seated Forward Bend, come in to Supine Hand-To-Big-Toe Pose. Lie down on your back, and extend your right leg up towards the sky. Reach for your big toe with your right hand, and stay here for a few deep breaths.
6. Corpse Pose
From Supine Hand-To-Big-Toe Pose, come in to Corpse Pose. Lie down on your back, and allow your arms and legs to relax. Close your eyes, and stay here for a few minutes, allowing yourself to sink in to the pose and relax.
Bachelorette Party Yoga Sequence
The bachelorette party is a time-honored tradition, and what better way to celebrate than with a yoga sequence specifically designed for the group? This sequence is perfect for all levels of yogis, and can be tailored to fit any group size.
To begin, find a comfortable space to practice in. You can either use a yoga mat or find a spot on the floor that is clear of any obstacles. Once you are settled, take a few deep breaths and allow yourself to relax into the practice.
Next, we will begin with a few simple warm-up poses. Start by standing tall with your feet hip-width apart. Take a deep breath in and reach up towards the sky with your fingertips. As you exhale, fold forward at the waist, and allow your head to hang down. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move on to a seated spinal twist. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, twist to the right, placing your left hand on the outside of your right thigh. Hold this pose for a few deep breaths, and then release the twist. Repeat on the other side.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Next, we will move into a seated forward bend. Sit tall with your legs crossed in front of you. Take a deep breath in and as you exhale, fold forward at the waist, and allow your head to hang down. Reach your hands towards the floor in front of you. Hold this pose for a few deep breaths, and then release the fold.
Now it’s time to move on to the main sequence. We will start with a simple seated pose. Sit tall with your legs crossed in front
One Hour Gentle Yoga Sequence
Most people think of yoga as an intense, calorie-burning workout, but there’s actually a lot more to it than that. Yoga is a mind-body practice that can be used to improve flexibility, strength, and balance. It can also help to reduce stress and anxiety.
If you’re new to yoga, or if you’re not in the best shape, you may want to start with a gentle yoga sequence. This sequence is designed to be easy on the body, and it can be done in just one hour.
1. Start by standing in Mountain Pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your back flat.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, keeping your back flat.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, keeping your back flat.
8. Inhale and stand up.
9. Exhale and step or jump back to Downward-Facing Dog.
10. Inhale and step or jump forward to Mountain Pose.
11. Repeat steps 2-10.
60 Min Restorative Yoga Sequence
for Beginners
If you’re looking for a way to relax and rejuvenate, a restorative yoga sequence might be the perfect solution for you. This gentle practice can help to soothe the mind and body, and it can be a great way to wind down after a long day.
If you’re new to yoga, or if you’re not familiar with restorative yoga, here’s a basic sequence that you can follow.
1. Start in a comfortable seated position. You can sit in a chair, or you can cross your legs and sit in a kneeling position.
2. Close your eyes and take a few deep breaths, and allow yourself to relax.
3. Inhale and bring your arms up overhead, and then exhale and fold forward. Try to keep your spine long as you fold forward.
4. Stay in this position for a few breaths, and then inhale and lift your torso back to a seated position.
5. Next, we’ll do a seated spinal twist. Inhale and twist to the right, and then exhale and twist to the left. Try to keep your spine long as you twist.
6. Stay in this position for a few breaths, and then switch sides.
7. Next, we’ll do a seated forward bend. Inhale and reach your arms up overhead, and then exhale and fold forward.
8. Stay in this position for a few breaths, and then inhale and lift your torso back to a seated position.
9. Finally, we’ll do a simple inversion. Lie down on your back and bring your knees into your chest.
10. Hold this position for a few breaths, and then slowly release your knees and return to lying on your back.
11. Take a few deep breaths, and allow yourself to relax.
This sequence is just a basic introduction to restorative yoga. There are many other poses that you can include in your practice, and you can tailor the sequence to fit your own needs and preferences. If you’re looking for a more challenging sequence, or if you’re dealing with a specific issue, be sure to consult a yoga teacher for advice.
But overall, a simple restorative yoga sequence can be a great way to relax and rejuvenate your mind and body. So if you’re feeling stressed out or run down, give it a try!
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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.
