5 Minute Chair Yoga Sequence
Do you ever feel like you need to just take a break? Maybe you’re feeling a little stiff or tense and you just need to move your body? Chair yoga is a great way to get moving and to release some tension. This 5 minute sequence is a great way to start your day, or to take a break in the middle of the day.
1. Sit in a chair with your feet flat on the ground. Inhale and raise your arms up over your head. Exhale and lower your arms.
2. Inhale and raise your left arm up. Exhale and lower your arm. Inhale and raise your right arm up. Exhale and lower your arm.
3. Inhale and raise your left leg up. Exhale and lower your leg. Inhale and raise your right leg up. Exhale and lower your leg.
4. Inhale and twist to the left. Exhale and twist to the right.
5. Inhale and sit up tall. Exhale and relax your shoulders.
6. Inhale and raise your arms up. Exhale and lower your arms.
7. Inhale and sit up tall. Exhale and relax your shoulders.
8. Inhale and raise your arms up. Exhale and lower your arms.
9. Inhale and sit up tall. Exhale and relax your shoulders.
10. Inhale and raise your arms up. Exhale and lower your arms.
11. Inhale and sit up tall. Exhale and relax your shoulders.
12. Inhale and sit up tall. Exhale and relax your shoulders.
13. Inhale and sit up tall. Exhale and relax your shoulders.
14. Inhale and sit up tall. Exhale and relax your shoulders.
15. Inhale and sit up tall. Exhale and relax your shoulders.
16. Inhale and sit up tall. Exhale and relax your shoulders.
17. Inhale and sit up tall. Exhale and relax your shoulders.
18. Inhale and sit up tall. Exhale and relax your shoulders.
19. Inhale and sit up tall. Exhale and relax your shoulders.
20. Inhale and sit up tall. Exhale and relax your shoulders.
21. Inhale and sit up tall. Exhale and relax your shoulders.
22. Inhale and sit up tall. Exhale and relax your shoulders.
23. Inhale and sit up tall. Exhale and relax your shoulders.
24. Inhale and sit up tall. Exhale and relax your shoulders.
25. Inhale and sit up tall. Exhale and relax your shoulders.
26. Inhale and sit up tall. Exhale and relax your shoulders.
27. Inhale and sit up tall. Exhale and relax your shoulders.
28. Inhale and sit up tall. Exhale and relax your shoulders.
29. Inhale and sit up tall. Exhale and relax your shoulders.
30. Inhale and sit up tall. Exhale and relax your shoulders.
Child Yoga Pose Sequence
1. Mountain Pose:
This is the perfect pose to begin with because it is a grounding pose. It helps to focus and center the mind and body.
2. Downward Dog:
This pose is a great way to stretch and lengthen the spine. It also helps to open up the chest and shoulders.
3. Child’s Pose:
This is a great resting pose that helps to soothe the mind and body.
4. Cat-Cow Pose:
This pose helps to warm up the spine and stretch the back. It also helps to loosen up the neck and shoulders.
5. Warrior I Pose:
This is a great pose for strengthening the legs and hips. It also helps to open up the chest and shoulders.
6. Warrior II Pose:
This is a great pose for stretching the legs and hips. It also helps to open up the chest and shoulders.
7. Triangle Pose:
This is a great pose for stretching the legs, hips and torso. It also helps to improve balance and flexibility.
8. Half Moon Pose:
This is a great pose for improving balance and flexibility. It also helps to stretch the hips and legs.
9. Chair Pose:
This is a great pose for strengthening the legs and hips. It also helps to improve balance and flexibility.
10. Extended Triangle Pose:
This is a great pose for stretching the legs, hips and torso. It also helps to improve balance and flexibility.
Ashtanga Yoga Sequences
There are many different Ashtanga Yoga sequences. The primary series is the most commonly practiced, but there are also intermediate and advanced series.
The primary series, or Yoga Chikitsa, is a sequence of postures that detoxifies the body and strengthens the immune system. It also improves digestion and circulation, and reduces stress.
The intermediate series, or Nadi Shodhana, is a sequence of postures that purifies the nervous system. It strengthens the immune system, and improves digestion and circulation.
The advanced series, or Sthira Bhaga, is a sequence of postures that builds strength, flexibility, and stamina. It also improves digestion and circulation, and reduces stress.
Fun Yoga Class Sequence
Ideas
There’s no need to get bored with your yoga class sequence! There are tons of fun yoga class sequence ideas that will keep your students engaged and interested. Here are a few of our favorites:
1. Sun Salutations with a Twist
Start your class with a few rounds of Sun Salutations, but add in a twist! For example, try including some balance poses such as Half Moon or Tree Pose.
2. Themed Classes
themed classes are always a hit with students! You can choose a theme based on a particular season, holiday, or even a specific pose.
3. Yin Yoga
Yin Yoga is a great way to relax and restore after a long day. This gentle style of yoga is perfect for students of all levels.
4. Partner Yoga
Partner Yoga is a fun way for students to get to know each other and work together. This type of yoga is perfect for all ages and abilities.
5. Yoga Scavenger Hunt
A yoga scavenger hunt is a great way to get students moving and engaged. Have them search for specific poses or sequences throughout the class.
1 Hour Beginning Yoga Sequences Lower Back
Pain
Lower back pain is one of the most common reasons people come to yoga. While it’s not always possible to completely cure lower back pain, yoga can definitely help to lessen the pain and make it more manageable.
The following yoga sequences are designed to help relieve lower back pain. They can be done in 1 hour or less, and can be done either at home or in a studio.
If you have lower back pain, it’s best to avoid poses that put stress on your back, such as backbends and Camel pose. Instead, focus on poses that stretch and open your hips and hamstrings, which can help to relieve tension in your lower back.
1. Seated Twist
This pose is a great way to start your yoga practice if you have lower back pain. It helps to stretch and open your hips and hamstrings, and it also helps to massage your spine.
To do Seated Twist, sit on the floor with your knees bent and your feet together. Cross your right ankle over your left thigh, and then twist to the right, placing your left hand on the floor behind you and your right hand on your right knee. Gently press your right hand into your knee to deepen the twist. Hold for 5-10 breaths, and then switch sides.
2. Child’s Pose
Child’s Pose is a great pose to do if you’re feeling tight in your lower back. It helps to stretch your hips, hamstrings, and lower back.
To do Child’s Pose, start on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your forehead to the floor, and then extend your arms out in front of you. Hold for 5-10 breaths.
3. Runner’s Lunge
Runner’s Lunge is a great pose to do if you’re feeling tight in your hips and hamstrings. It helps to stretch your hips and hamstrings, and it also helps to open your chest and shoulders.
To do Runner’s Lunge, start in Downward-Facing Dog. Step your left foot forward between your hands, and then sink your hips down towards the floor. Keep your spine long, and hold for 5-10 breaths. Then switch sides.
4. Pigeon Pose
Pigeon Pose is a great pose to do if you’re feeling tight in your hips. It helps to stretch your hips and groin, and it also helps to open your chest and shoulders.
To do Pigeon Pose, start in Downward-Facing Dog. Bring your right foot forward and place it between your hands. Bend your right knee, and then tuck your right ankle behind your left thigh. Slide your left leg back, and then drop your forehead to the floor. Hold for 5-10 breaths, and then switch sides.
5. Triangle Pose
Triangle Pose is a great pose to do if you’re feeling tight in your hips and hamstrings. It helps to stretch your hips and hamstrings, and it also helps to open your chest and shoulders.
To do Triangle Pose, start in Downward-Facing Dog. Step your left foot forward and place it at the base of your left thumb. Extend your right arm straight up towards the ceiling, and then pivot your torso to the right, reaching your right hand towards the floor. Keep your hips facing forward, and hold for 5-10 breaths. Then switch sides.
6. Half Camel
Half Camel is a great pose to do if you’re feeling tight in your lower back. It helps to stretch your lower back and hips, and it also helps to open your chest.
To do Half Camel, start in kneeling position. Place your hands on your hips, and then lean back, arching your back and reaching for your heels. Hold for 5-10 breaths, and then release.
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.
