60 Min Yoga Flow Sequence
This yoga flow sequence is designed to energize and invigorate your body, while also providing a good stretch. The sequence is 60 minutes long and can be done in one session, or split up into shorter segments.
The first few minutes of the sequence are focused on warming up the body, so be sure to move slowly and steadily to avoid injury. The sequence then progresses into a number of poses that will work your entire body. Some of the poses are more challenging than others, so feel free to modify them as needed.
At the end of the sequence, take a few minutes to relax in Corpse pose (Savasana). This pose allows your body to absorb the benefits of the sequence.
WARM-UP
3-5 minutes of light cardio to get the blood flowing
Mountain pose (Tadasana)
Downward dog (Adho Mukha Svanasana)
Upward dog (Urdhva Mukha Svanasana)
Camel pose (Ustrasana)
Puppy pose (Uttana Shishosana)
HALF SEQUENCE
5-10 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I (Virabhadrasana I)
Warrior II (Virabhadrasana II)
3-Legged Downward Dog (Eka Pada Adho Mukha Svanasana)
Tree pose (Vrikshasana)
Reverse Warrior (Viparita Virabhadrasana)
Crow pose (Bakasana)
Fish pose (Matsyasana)
SEQUENCE
10-15 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
HALF SEQUENCE
15-20 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
SEQUENCE
20-25 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
HALF SEQUENCE
25-30 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
SEQUENCE
30-35 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
HALF SEQUENCE
35-40 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
SEQUENCE
40-45 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
HALF SEQUENCE
45-50 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
SEQUENCE
50-55 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
HALF SEQUENCE
55-60 minutes
Mountain pose
Downward dog
Camel pose
Puppy pose
Warrior I
Warrior II
3-Legged Downward Dog
Tree pose
Reverse Warrior
Crow pose
Fish pose
Hands Free Yoga Sequence
If you are like most people, you are probably spending more time than ever before looking at screens. Phones, computers, TVs… they are all so tempting and it’s easy to get lost in them. In fact, according to the National Center for Biotechnology Information, the average person spends about 5.6 hours a day looking at screens. This is bad news for our health for a few reasons. First, looking at screens can cause eye strain. Second, screens emit blue light, which can disrupt our sleep patterns. Third, screens can be addictive and can lead to anxiety and depression.
One way to combat the negative effects of screens is to do yoga. Yoga is a great way to relax and de-stress, and it can help improve our focus and concentration. In addition, yoga is a great way to get in some exercise.
If you are looking for a yoga sequence that you can do without having to look at a screen, I have a few suggestions for you. The sequence below is a basic sequence that can be done without any props.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center us. It is also a great pose to practice in preparation for other poses.
2. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for stretching the hamstrings and calves. It also strengthens the arms and legs.
3. Child’s pose (Balasana)
Child’s pose is a great pose for stretching the hips, thighs, and ankles. It also calms the mind and helps to relieve stress.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great pose for stretching the spine and chest. It also helps to loosen up the neck.
5. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening the legs and hips. It also improves flexibility in the hip flexors.
6. Triangle pose (Trikonasana)
Triangle pose is a great pose for stretching the hamstrings and hips. It also strengthens the legs and spine.
7. Extended triangle pose (Utthita Trikonasana)
Extended triangle pose is a great pose for stretching the hamstrings, hips, and chest. It also strengthens the legs and spine.
8. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great pose for stretching the chest and hips. It also strengthens the back and legs.
9. Seated forward fold (Paschimottanasana)
Seated forward fold is a great pose for stretching the hamstrings and spine. It also calms the mind and relieves stress.
10. Corpse pose (Savasana)
Corpse pose is a great pose for relaxation and stress relief. It is also a great way to end a yoga practice.
Hatha Yoga Twist Sequence
A yoga twist sequence is a great way to warm up your body and prepare for your yoga practice. It can help to stretch and open your chest and shoulders, and to stimulate your internal organs.
The following sequence consists of five yoga poses that are each followed by a twist.
1. Mountain pose
2. Downward-facing dog
3. Warrior I
4. Chair pose
5. Half Camel pose
6. seated twist
7. supine twist
1. Mountain pose
Mountain pose is a basic standing pose that helps to ground and center you.
Stand with your feet hip-width apart and your arms at your sides.
Press your heels into the ground and engage your quadriceps to lift your torso and lengthen your spine.
Roll your shoulders back and down, and tuck your chin slightly to lengthen your neck.
Hold for 5-10 breaths, then release and move on to the next pose.
2. Downward-facing dog
Downward-facing dog is a basic yoga pose that helps to stretch and open your chest and shoulders.
Start on all fours, then press your palms into the ground and lift your hips up and back.
Keep your feet hip-width apart and your spine straight.
Hold for 5-10 breaths, then release and move on to the next pose.
3. Warrior I
Warrior I is a basic standing pose that helps to open your hips and chest.
Start in Mountain pose, then step your right foot forward and extend your left leg back.
Bend your right knee and sink your hips down toward the ground.
Reach your arms straight out in front of you, parallel to the ground.
Hold for 5-10 breaths, then release and move on to the next pose.
4. Chair pose
Chair pose is a basic standing pose that helps to build strength in your legs and glutes.
Start in Mountain pose, then sink your hips down toward the ground and bend your knees until you can sit in a chair-like position.
Keep your spine straight and your arms at your sides.
Hold for 5-10 breaths, then release and move on to the next pose.
5. Half Camel pose
Half Camel pose is a basic backbend that helps to open your chest and shoulders.
Start in Chair pose, then reach your arms straight up overhead.
Lean back slightly and tuck your chin to lengthen your neck.
Hold for 5-10 breaths, then release and move on to the next pose.
6. seated twist
Seated twist is a basic twist pose that helps to open your hips and spine.
Sit with your legs crossed, then twist to the right and reach your left arm to the outside of your right thigh.
Press your right hand into the ground behind you and twist as far as you can.
Hold for 5-10 breaths, then release and twist to the other side.
7. supine twist
Supine twist is a basic twist pose that helps to open your hips and spine.
Lie on your back with your legs bent and your feet flat on the ground.
Cross your right ankle over your left thigh, then reach your left arm to the outside of your right thigh.
Press your right hand into the ground behind you and twist as far as you can.
Hold for 5-10 breaths, then release and switch sides.
Restorative Yoga Sequence For Anxiety
and Depression
There is no one-size-fits-all answer for anxiety and depression, but yoga can be a powerful tool for both. A restorative yoga sequence can help to calm the mind and soothe the nervous system.
The following sequence is designed to open the hips and chest, release tension in the neck and shoulders, and promote a sense of calm and peace.
Begin by lying on your back with your feet flat on the floor and your arms at your sides.
Take a few deep breaths and relax into the pose.
1. Supine Twist
Lift your right leg and place your foot on the floor outside of your left thigh.
Reach your right arm across your body and clasp your left hand.
Gently twist to the right, taking care to keep your spine long.
Stay here for a few deep breaths, then switch sides.
2. Child’s Pose
Come to all fours and then fold forward, bringing your forehead to the floor.
Extend your arms out in front of you, or clasp your hands together behind your back.
Stay here for a few deep breaths, letting your body release any tension and stress.
3. Cat-Cow Pose
Come to all fours and inhale as you lift your head and tailbone up, arching your back like a cat.
Exhale as you tuck your chin and round your back, like a cow.
Repeat these motions a few times, moving with your breath.
4. Bridge Pose
Lie on your back with your feet flat on the floor and your arms at your sides.
Bend your knees and lift your hips up, forming a bridge.
Hold for a few breaths, then slowly lower your hips back to the floor.
5. Supported Fish Pose
Start by lying on your back with your legs bent and your feet flat on the floor.
Place a block or bolster horizontally across your thighs.
Rest your forehead on the block or bolster and let your arms fall open to your sides.
Stay here for a few minutes, letting go of any stress or tension.
6. Corpse Pose
Finish your sequence by lying in corpse pose.
Extend your legs and arms out to your sides, and let your body relax completely.
Stay here for a few minutes, letting your mind and body restore and rejuvenate.
This restorative yoga sequence is a great way to calm the mind and soothe the nervous system. It can be especially helpful for people who suffer from anxiety and depression.
A Yoga Sequence For Osteoporosis
As we age, our bones can become weak and brittle, leading to conditions like osteoporosis. A regular yoga practice can help to improve bone density and prevent these problems. Here is a sequence of poses that can help to strengthen and protect the bones:
1. Mountain Pose (Tadasana). This pose is a great way to start any yoga practice, as it helps to ground and connect you to the present moment. It also strengthens the spine and legs.
2. Downward-Facing Dog Pose (Adho Mukha Svanasana). This popular pose is great for improving bone density, as it strengthens the arms and legs.
3. Warrior I Pose (Virabhadrasana I). This powerful pose strengthens the legs and spine, and can help to improve balance and stability.
4. Triangle Pose (Trikonasana). This pose is great for stretching and strengthening the hips, spine, and upper body.
5. Cat-Cow Pose (Marjaryasana-Bitilasana). This gentle pose is a great way to warm up the spine and muscles, and helps to improve flexibility.
6. Bridge Pose (Setu Bandha Sarvangasana). This pose strengthens the spine, hips, and glutes, and can help to improve posture.
7. Corpse Pose (Savasana). This relaxing pose allows you to rest and restore after your yoga practice. It also helps to improve circulation and digestion.
Please consult with a doctor before starting any new exercise program. These poses are not meant to replace medical treatment, but rather to complement it.
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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.
