5.Minute Yoga Sequence For.Beginners

5.Minute Yoga Sequence For.Beginners

This yoga sequence is designed for beginners who are just starting to explore the practice of yoga. The poses are simple and easy to follow. The sequence can be practiced in the morning or evening, or whenever you have a few minutes to spare.

1. Mountain pose (Tadasana)

Mountain pose is a basic standing pose that helps to build strength and stability in the body.

To perform mountain pose, stand tall with your feet hip-width apart. Ground your feet into the floor and engage your quadriceps to lift your kneecaps. Pull your shoulders down and back, and relax your neck. Extend your crown skyward and hold for five breaths.

2. Downward-facing dog (Adho Mukha Svanasana)

Downward-facing dog is a versatile pose that stretches the entire body.

To perform downward-facing dog, start in tabletop position. Place your hands shoulder-width apart and tuck your toes under. exhale and lift your hips up and back, extending your spine and pressing your heels into the floor. Hold for five breaths.

3. Child’s pose (Balasana)

Child’s pose is a restorative pose that provides a deep stretch for the hips, back, and glutes.

To perform child’s pose, start on your hands and knees. Bring your big toes together and touch your forehead to the floor. Extend your arms out in front of you and relax your shoulders. Hold for five breaths.

4. Cat-cow pose (Marjaryasana-Bitilasana)

Cat-cow pose is a gentle backbend that opens the chest and stretches the spine.

To perform cat-cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your back, lifting your head and tailbone up. Exhale and tuck your chin, rounding your back and releasing your head and tailbone. Continue moving between cat and cow pose for five breaths.

5. Seated forward fold (Paschimottanasana)

Seated forward fold is a deep hamstring stretch that also releases tension in the neck and shoulders.

To perform seated forward fold, sit on the floor with your legs straight out in front of you. Bend forward at the waist and reach for your toes. If you can’t reach your toes, reach for your shins or ankles. Hold for five breaths.

6. Upward-facing dog (Urdhva Mukha Svanasana)

Upward-facing dog is a backbend that opens the chest and stretches the spine.

To perform upward-facing dog, start in tabletop position. Place your hands shoulder-width apart and tuck your toes under. exhale and lift your hips up and back, extending your spine and pressing your heels into the floor. Hold for five breaths.

7. Seated twist (Parsva Balasana)

Seated twist is a gentle twist that releases tension in the spine and hips.

To perform seated twist, sit on the floor with your legs straight out in front of you. Bend to the right and place your right hand on the floor behind you. Twisting from the waist, reach your left arm across your body and clasp your right hand. Hold for five breaths, then repeat on the other side.

Playful Yoga Sequence

for Children

Children are often energetic and playful, which is why a playful yoga sequence is perfect for them! This sequence is designed to help children release their energy, increase their flexibility and have some fun!

1. Start in Mountain Pose (Tadasana).

2. Inhale and reach up to the sky with your arms.

3. Exhale and reach down to the ground with your hands.

4. Inhale and reach up to the sky with your arms.

READ
Confused By Your Yoga Options? These Tips Can Help!

5. Exhale and reach down to the ground with your hands.

6. Repeat this sequence 4-5 times.

7. Next, move on to Downward Dog (Adho Mukha Svanasana).

8. Inhale and look up at the sky.

9. Exhale and press your hips back and down towards the ground.

10. Hold for 3-5 breaths.

11. Move on to Child’s Pose (Balasana).

12. Inhale and sit up tall.

13. Exhale and fold forward, bringing your forehead to the ground.

14. Hold for 3-5 breaths.

15. Come back to Downward Dog.

16. Inhale and step your right foot forward between your hands.

17. Exhale and lower your left knee to the ground.

18. Hold for 5-10 breaths.

19. Come back to Downward Dog.

20. Inhale and step your left foot forward between your hands.

21. Exhale and lower your right knee to the ground.

22. Hold for 5-10 breaths.

23. Come back to Mountain Pose.

24. Inhale and reach up to the sky with your arms.

25. Exhale and reach down to the ground with your hands.

26. Inhale and reach up to the sky with your arms.

27. Exhale and reach down to the ground with your hands.

28. Repeat this sequence 4-5 times.

29. Finish in Mountain Pose.

Yin Yoga Sequence For Seniors

The yin yoga sequence for seniors is designed to target the connective tissues and joints in the body. The poses are static and held for 3-5 minutes, which allows the muscles to relax and the connective tissues to lengthen.

The following poses are recommended for seniors:

1. Seated forward fold
2. Half lord of the fishes
3. Supine twist
4. Child’s pose
5. Pigeon pose
6. Happy baby pose

1. Seated Forward Fold: This pose stretches the hamstrings, back, and neck. Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes. If you can’t reach your toes, grab a hold of your ankles or shins. Hold for 3-5 minutes.

2. Half Lord of the Fishes: This pose stretches the hips, glutes, and lower back. Sit on the floor with your legs crossed. Place your right hand on the floor behind you and your left hand on your right knee. Sit up tall and twist to the right, looking over your right shoulder. Hold for 3-5 minutes. Repeat on the other side.

3. Supine Twist: This pose stretches the back and hips. Lie on your back with your knees bent and your feet flat on the floor. Cross your right ankle over your left knee and twist to the right, reaching your left hand to the outside of your right thigh. Hold for 3-5 minutes. Repeat on the other side.

4. Child’s Pose: This pose stretches the hips, glutes, and thighs. Come to all fours on the floor. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 3-5 minutes.

5. Pigeon Pose: This pose stretches the hips and glutes. Come to all fours on the floor. Slide your right knee forward so that it’s in front of your right hand. Keep your left leg extended behind you. Lean forward, resting your forearms on the floor. Hold for 3-5 minutes. Repeat on the other side.

6. Happy Baby Pose: This pose stretches the hips and inner thighs. Lie on your back on the floor. Bring your knees to your chest and grab hold of your ankles. Rock your knees from side to side. Hold for 3-5 minutes.

READ
Self Care Yoga Sequence

Yin Yoga Asanas Sequence

The yin yoga asanas sequence helps to open and stretch the connective tissues around the joints, increase range of motion and improve circulation. The poses are held for extended periods of time, which allows the body to sink deeper into the stretch. This sequence is perfect for those who are seeking a more passive and restorative practice.

1. Seated Forward Bend (Paschimottanasana)

Start in a seated position with your legs extended in front of you. Flex your feet and hinge at the hips to fold forward, reaching for your toes. Allow your spine to elongate as you fold forward. If you can’t reach your toes, clasp your hands together and let your head hang heavy. Hold for 5-10 breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

From Paschimottanasana, curl your toes under and press into your hands to lift your hips up and back into Downward-Facing Dog. Spread your fingers wide and press your heels into the mat. Keep your spine long as you hold for 5-10 breaths.

3. Cow Face (Gomukhasana)

From Downward-Facing Dog, step your right foot forward between your hands. Stack your left knee on top of your right and fold forward. Reach your left arm up and over your head, and clasp your right hand around your left bicep. Hold for 5-10 breaths, then switch sides.

4. Triangle (Trikonasana)

From Cow Face, extend your right arm straight out to the side and hinge at the hips to lean over your right leg. Keep your left leg straight and reach your left hand down to your ankle, shin, or floor. Hold for 5-10 breaths, then switch sides.

5. Half Camel (Ardha Ustrasana)

From Triangle, reach your left hand up to the sky and press your hips forward to fold over your left leg. Reach for your heel or grab ahold of your left ankle. Hold for 5-10 breaths, then switch sides.

6. Child’s Pose (Balasana)

From Half Camel, release your back to the mat and extend your arms out in front of you. Bring your knees together and allow your forehead to rest on the floor. Hold for 5-10 breaths.

7. Seated Twist (Jathara Parivartanasana)

From Child’s Pose, sit up and extend your left leg out in front of you. Cross your right ankle over your left thigh and twist to the right. Reach your left arm behind you and clasp your right hand around your left thigh. Hold for 5-10 breaths, then switch sides.

Change Boot Sequence Lenovo Yoga

There are a few ways to change the boot sequence on a Lenovo Yoga. The first way is to use the BIOS menu. To access the BIOS menu, you will need to press the F2 key while the Yoga is booting up. This will take you to the BIOS menu, where you can change the boot order. Another way to change the boot sequence is to use the Yoga’s boot menu. To access the boot menu, you will need to press the F12 key while the Yoga is booting up. This will take you to the boot menu, where you can change the boot order.