60 Minute Restorative Yoga Sequence
This 60 minute sequence is designed to help you restore and relax your body. The poses are all gentle and restorative, and are perfect for anyone who is feeling stressed or tense.
1. Start by lying on your back with your legs and arms relaxed by your sides. Take a few deep breaths in and out, and allow yourself to relax into the pose.
2. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
3. Straighten your legs and place them on the floor, then slowly lower your head and shoulders to the floor. Keep your arms relaxed by your sides. Stay in this pose for a few deep breaths, and allow yourself to relax completely.
4. Bring your knees back into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
5. Roll onto your right side and rest your head on your right arm. Extend your left arm out in front of you, and keep your legs straight. Stay in this pose for a few deep breaths, and allow yourself to relax completely.
6. Roll onto your left side and rest your head on your left arm. Extend your right arm out in front of you, and keep your legs straight. Stay in this pose for a few deep breaths, and allow yourself to relax completely.
7. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
8. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
9. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
10. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
11. Switch legs and repeat steps 9-10.
12. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
13. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
14. Bring your right knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
15. Place your right ankle on your left thigh, and press your right knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
16. Switch legs and repeat steps 14-15.
17. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
18. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
19. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
20. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
21. Switch legs and repeat steps 19-20.
22. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
23. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
24. Bring your right knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
25. Place your right ankle on your left thigh, and press your right knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
26. Switch legs and repeat steps 24-25.
27. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
28. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
29. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
30. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
31. Switch legs and repeat steps 29-30.
32. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
33. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
34. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
35. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
36. Switch legs and repeat steps 34-35.
37. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
38. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
39. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
40. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
41. Switch legs and repeat steps 39-40.
42. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
43. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
44. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
45. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
46. Switch legs and repeat steps 44-45.
47. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
48. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
49. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
50. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
51. Switch legs and repeat steps 49-50.
52. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
53. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
54. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out, and allow yourself to relax into the pose.
55. Place your left ankle on your right thigh, and press your left knee into your chest. Take a few deep breaths in and out, and allow yourself to relax into the pose.
56. Switch legs and repeat steps 54-55.
57. Bring your knees into your chest and hug them tightly. Rock gently from side to side, allowing your body to loosen and relax.
58. Extend your legs out straight and place your feet on the floor. Take a few deep breaths in and out, and allow yourself to relax into the pose.
59. Bring your left knee into your chest and hug it tightly. Take a few deep breaths in and out,
Custom Yoga Sequence
Design
There’s no question that a well-rounded yoga practice is key to a healthy body and mind, but what happens when you’re not sure where to start or what to do? Or maybe you’ve been practicing for a while and feel like you’ve hit a plateau? That’s where custom yoga sequence design comes in.
Working with a yoga teacher who can help you create a personalized sequence based on your specific needs and goals is a great way to help you continue to grow and deepen your practice. Whether you’re looking to focus on a specific area of your practice, work on a particular pose or sequence, or simply get a little guidance on how to put together a well-rounded practice, custom sequence design can help.
Your teacher will work with you to get to know your body and your practice, and then create a sequence that’s tailored specifically to you. This can be especially helpful if you’re new to yoga, as it can be a great way to learn the basics of the practice and build a foundation that you can build on.
If you’ve been practicing for a while and feel like you’ve hit a plateau, custom sequence design can also be a great way to help you break through that barrier and continue to progress. A sequence that’s specifically tailored to your needs can help you focus on the areas of your practice that you need to work on, and can help you see progress in those areas.
A custom yoga sequence can also be a great way to deepen your practice. If you’ve been practicing for a while and feel like you’ve plateaued, a custom sequence can help you focus on the areas of your practice that you need to work on and can help you see progress in those areas.
If you’re looking for a way to deepen your practice or if you’re new to yoga and looking for a way to get started, custom yoga sequence design is a great option. Working with a teacher who can help you create a personalized sequence based on your specific needs and goals can help you continue to grow and deepen your practice.
Bakasana Yoga Sequence
Bakasana is a challenging yoga pose that is often used in arm balances and Crow Pose variations. The Sanskrit word “baka” means “crow,” and this pose is aptly named because it resembles a crow perched on a tree.
This pose is a great way to build strength and stability in the arms and shoulders. It also helps to improve balance and coordination.
To perform Bakasana, start in Tadasana (Mountain Pose). Shift your weight forward and bend your knees, then place your palms on the ground in front of your feet.
Spread your fingers wide and press down into the palms to lift your feet off the ground. Keep your knees bent and your feet together.
Hug your thighs close to your chest and try to bring your elbows to your knees.
Hold for 1-3 breaths, then slowly lower your feet to the ground and release your hands.
You can also try other Crow Pose variations from Bakasana. For example, you can lift one foot off the ground while keeping the other foot in place.
Bakasana is a challenging pose, but with practice, you will be able to master it. It is a great way to build strength and stability in the arms and shoulders. It also helps to improve balance and coordination.
Beginner Intermediate Yoga Sequence
There are a lot of yoga sequences out there, but this one is geared specifically for beginners and those with a limited range of motion.
The sequence is as follows:
1. Cat/Cow Pose
2. Downward-Facing Dog
3. Child’s Pose
4. Upward-Facing Dog
5. Warrior I
6. Triangle Pose
7. Low Lunge
8. Chair Pose
9. Bridge Pose
10. Camel Pose
11. Savasana
1. Cat/Cow Pose: Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Inhale as you arch your spine and look up, and exhale as you tuck your chin and round your spine. Repeat for 8-10 breaths.
2. Downward-Facing Dog: From Cat/Cow, press into your hands and feet and lift your hips up and back, coming into Downward-Facing Dog. Spread your fingers and toes wide and push your hips back and down. Hold for 5-8 breaths.
3. Child’s Pose: From Downward-Facing Dog, walk your hands forward and come into Child’s Pose. Sit back on your heels and extend your arms forward. Hold for 5-8 breaths.
4. Upward-Facing Dog: From Child’s Pose, curl your toes under and press into your hands to lift your torso and hips up into Upward-Facing Dog. Spread your fingers and press your heels down. Hold for 5-8 breaths.
5. Warrior I: From Upward-Facing Dog, step your right foot forward between your hands and come into Warrior I. Turn your right heel down and extend your left arm up. Hold for 3-5 breaths.
6. Triangle Pose: From Warrior I, exhale and pivot your torso to the right, extending your left arm down and your right arm up. Keep your left hip facing forward and your right hip turned back. Hold for 3-5 breaths.
7. Low Lunge: From Triangle Pose, step your left foot forward and come into Low Lunge. Drop your back knee to the ground and extend your arms overhead. Hold for 3-5 breaths.
8. Chair Pose: From Low Lunge, come into Chair Pose. Sit back and down into a squat, and extend your arms straight out in front of you. Hold for 3-5 breaths.
9. Bridge Pose: From Chair Pose, lift your torso and hips up into Bridge Pose. Keep your shoulders and feet parallel, and clasp your hands together under your back. Hold for 3-5 breaths.
10. Camel Pose: From Bridge Pose, exhale and press your hips up and forward into Camel Pose. Reach back and grab your ankles, then drop your head back and squeeze your glutes. Hold for 3-5 breaths.
11. Savasana: From Camel Pose, release your ankles and lie down on your back in Savasana. Extend your legs and arms out, and let your breath return to normal. Hold for 5-10 minutes.
At Home Yin Yoga Sequence
If you’re like me, you’re always on the go. Between work, errands, and taking care of my home and family, I don’t always have time for a long yoga practice. That’s why I love Yin Yoga. Yin Yoga is a slow-paced yoga style that emphasizes holding poses for a longer period of time. This gives your body a chance to really open up and release tension.
This sequence is perfect for when you’re short on time, but want to get a good yoga practice in. It will take you about 30 minutes to complete.
1.Start in Child’s Pose (Balasana).
2. From Child’s Pose, move in to Cat/Cow Pose (Marjaryasana/Bitilasana).
3. From Cat/Cow Pose, move in to Downward-Facing Dog (Adho Mukha Svanasana).
4. From Downward-Facing Dog, move in to Upward-Facing Dog (Urdhva Mukha Svanasana).
5. From Upward-Facing Dog, move in to Downward-Facing Dog.
6. From Downward-Facing Dog, move in to Cat/Cow Pose.
7. From Cat/Cow Pose, move in to Downward-Facing Dog.
8. From Downward-Facing Dog, move in to Child’s Pose.
9. Rest in Corpse Pose (Savasana) for a few minutes.
This sequence is a great way to start your day, or to end a long day. It’s also a great sequence to do when you’re feeling stressed or tense. I hope you enjoy it!
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.
