75 Min Yoga Sequence
for Flexibility
If you are looking to improve your flexibility, look no further! This yoga sequence is designed to help you increase your range of motion and get those pesky tight spots loosened up.
This sequence is best done in the morning, when your body is fresh and your energy is high. However, you can also do it in the evening if you need to wind down after a long day.
1. Start by warming up your body with a few sun salutations.
2. Next, move on to the main sequence. Begin with a stretch for the hips. From a standing position, take a deep breath in and fold forward, reaching your hands toward the ground. Hold for a few seconds, then take a deep breath out and come back to standing.
3. Next, move on to the quad stretch. From a standing position, reach one hand down to grab your ankle, and use your other hand to reach around and grab your hamstring. Gently pull your ankle and hamstring toward your butt, and hold for a few seconds. Then switch legs and repeat.
4. Next, move on to the hamstring stretch. From a standing position, reach one hand down to grab your ankle, and use your other hand to reach around and grab your hamstring. Gently pull your ankle and hamstring toward your butt, and hold for a few seconds. Then switch legs and repeat.
5. Next, move on to the chest stretch. Reach your arms out to the sides and gently push your chest forward. Hold for a few seconds, then release.
6. Next, move on to the shoulder stretch. Reach your arms out to the sides and gently push your chest forward. Hold for a few seconds, then release.
7. Next, move on to the side stretch. Reach your arm up overhead and gently lean to the side, holding for a few seconds. Then switch sides and repeat.
8. Next, move on to the forward fold. From a standing position, take a deep breath in and fold forward, reaching your hands toward the ground. Hold for a few seconds, then take a deep breath out and come back to standing.
9. Next, move on to the seated twist. Sit with your legs crossed, and twist to the right, reaching your arm out to the side. Hold for a few seconds, then release and twist to the left.
10. Finally, move on to the seated forward fold. Sit with your legs straight out in front of you, and fold forward, reaching your hands toward the ground. Hold for a few seconds, then release.
11. Once you have finished the sequence, take a few minutes to relax and stretch out your body.
This yoga sequence is a great way to improve your flexibility and range of motion. It is gentle, yet effective, and can be done in just a few minutes each day. So give it a try and see how you feel!
Floor Yoga Sequence
Incorporating yoga into your workout routine is a great way to improve your flexibility and strength. Yoga also helps to improve your balance and coordination. A floor yoga sequence is a great way to start your yoga practice. This sequence will help to warm up your body and prepare you for more advanced yoga poses.
The following sequence is a basic beginner’s sequence. You can modify these poses to fit your own needs and abilities.
1. Child’s Pose – Start by kneeling on the floor with your big toes touching. Bring your hips down to your heels and rest your forehead on the floor. Extend your arms out in front of you. Hold this pose for 30 seconds to 1 minute.
2. Cat/Cow Pose – Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin into your chest. Hold this pose for 30 seconds to 1 minute.
3. Downward-Facing Dog Pose – Come to all fours and then lift your hips up and back. Keep your hands and feet planted firmly on the floor. Hold this pose for 30 seconds to 1 minute.
4. Warrior I Pose – Step your left foot forward and bend your knee so that your thigh is parallel to the floor. Extend your arms out to the sides and hold this pose for 30 seconds to 1 minute.
5. Warrior II Pose – Step your right foot forward and bend your knee so that your thigh is parallel to the floor. Extend your arms out to the sides and hold this pose for 30 seconds to 1 minute.
6. Triangle Pose – Step your left foot forward and extend your right arm straight out to the side. Bend your left knee and reach your left hand down to your ankle or foot. Hold this pose for 30 seconds to 1 minute.
7. Extended Triangle Pose – Step your right foot forward and extend your left arm straight out to the side. Bend your right knee and reach your right hand down to your ankle or foot. Hold this pose for 30 seconds to 1 minute.
8. Mountain Pose – Stand with your feet together and your arms at your sides. Relax your shoulders and extend your spine. Hold this pose for 30 seconds to 1 minute.
9. Half Camel Pose – Kneel on the floor with your thighs parallel to each other and your shins perpendicular to the floor. Place your hands on your hips. Exhale as you arch your back and reach for your heels with your hands. Hold this pose for 30 seconds to 1 minute.
10. Corpse Pose – Lie on your back with your legs and arms relaxed. Close your eyes and breathe deeply. Hold this pose for 1 to 5 minutes.
New Year’S Eve Yoga Sequence
Ring in the New Year with a yoga sequence that will help you feel grounded and connected as you celebrate. This sequence includes poses that will help to open the hips and chest, and poses that will help to calm the mind and body.
Begin by standing in Tadasana (Mountain Pose). Ground down through your feet and feel your connection to the earth. Take a deep breath in and reach up towards the sky. As you exhale, release any stress or tension you may be holding in your body.
Next, move into a forward fold. Hinge at your hips and fold forward, letting your head and neck hang down. Stay here for a few deep breaths, breathing in and out slowly and deeply.
Then, move on to Downward-Facing Dog. Spread your fingers and press down into your hands, as you lift your hips up and back. Keep your head and neck relaxed, and breathe deeply here for a few seconds.
Next, move into a Half Camel Pose. From Downward-Facing Dog, step your right foot forward between your hands. Reach your right hand up towards the sky, and bend your left knee. Look up towards your right hand, and hold for a few deep breaths.
Then, move into a Half Camel Pose on the other side. From Downward-Facing Dog, step your left foot forward between your hands. Reach your left hand up towards the sky, and bend your right knee. Look up towards your left hand, and hold for a few deep breaths.
Next, move into a Low Lunge. Step your right foot forward and lower your left knee to the ground. Keep your chest open and your head and neck relaxed. Hold for a few deep breaths.
Then, move into a Triangle Pose. Reach your right hand out to the side and your left hand up towards the sky. Keep your hips facing forward, and look up towards your left hand. Hold for a few deep breaths.
Next, move into a Triangle Pose on the other side. Reach your left hand out to the side and your right hand up towards the sky. Keep your hips facing forward, and look up towards your right hand. Hold for a few deep breaths.
Next, move into a Half Camel Pose. From Triangle Pose, reach your right hand up towards the sky and your left hand back towards your left foot. Keep your hips facing forward, and look up towards your right hand. Hold for a few deep breaths.
Next, move into a Half Camel Pose on the other side. From Triangle Pose, reach your left hand up towards the sky and your right hand back towards your left foot. Keep your hips facing forward, and look up towards your left hand. Hold for a few deep breaths.
Finally, move into a Standing Forward Bend. From Half Camel Pose, hinge at your hips and fold forward, letting your head and neck hang down. Stay here for a few deep breaths, breathing in and out slowly and deeply.
When you’re finished, slowly come back to standing and take a few deep breaths, feeling grounded and connected.
7Th Chakra Yoga Sequence
The 7th chakra is the chakra of enlightenment. When this chakra is open, you have access to your inner wisdom and intuition. This chakra is located at the top of your head.
The following yoga sequence is designed to open the 7th chakra.
1. Sit in a comfortable position.
2. Close your eyes and take a few deep breaths.
3. On your next exhale, slowly lower your chin to your chest.
4. Hold this position for a few seconds, then release.
5. Inhale and raise your head.
6. Exhale and lower your chin to your chest again.
7. Hold this position for a few seconds, then release.
8. Inhale and raise your head.
9. Exhale and lower your chin to your chest one last time.
10. Hold this position for a few seconds, then release.
11. Inhale and raise your head.
12. Sit for a few minutes and focus on your breath.
13. When you’re ready, slowly open your eyes.
Creative Gentle Yoga Sequence
The creative gentle yoga sequence is designed to help you open up your body and increase your flexibility. The sequence consists of a variety of gentle yoga poses that are easy to follow and suitable for all levels of experience.
The first pose in the sequence is Child’s Pose. Child’s Pose is a great pose to help you relax and stretch your hips, thighs, and ankles. To perform Child’s Pose, start by kneeling on the floor and then fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your body into the pose.
The next pose in the sequence is Cat-Cow Pose. Cat-Cow Pose is a great pose to help you warm up your spine and stretch your back. To perform Cat-Cow Pose, start in a kneeling position on the floor. Then, arch your back and tilt your pelvis up, and tuck your chin in towards your chest. Hold this position for a few seconds, and then release and repeat the motion, but this time round your back and pelvis and tuck your chin in towards your chest.
The next pose in the sequence is Downward-Facing Dog Pose. Downward-Facing Dog Pose is a great pose to help you stretch your back, hamstrings, and calves. To perform Downward-Facing Dog Pose, start in a kneeling position on the floor. Then, lift your hips up and press your heels into the floor. Extend your arms out in front of you and hold the pose for a few seconds.
The next pose in the sequence is Triangle Pose. Triangle Pose is a great pose to help you stretch your hips, thighs, and chest. To perform Triangle Pose, start in a standing position and then step your left foot out to the side. Bend your left knee and lean your torso towards your left thigh. Extend your right arm towards the sky and hold the pose for a few seconds. Then, release and repeat the pose on the other side.
The next pose in the sequence is Warrior I Pose. Warrior I Pose is a great pose to help you stretch your hips, thighs, and chest. To perform Warrior I Pose, start in a standing position and then step your left foot out to the side. Bend your left knee and lean your torso towards your left thigh. Extend your right arm towards the sky and hold the pose for a few seconds. Then, release and repeat the pose on the other side.
The next pose in the sequence is Seated Forward Bend. Seated Forward Bend is a great pose to help you stretch your hamstrings and spine. To perform Seated Forward Bend, start in a seated position on the floor and then fold forward, bringing your forehead to the floor. Extend your arms out in front of you and relax your body into the pose.
The next pose in the sequence is Camel Pose. Camel Pose is a great pose to help you stretch your chest and spine. To perform Camel Pose, start in a standing position and then slowly lean backwards, bringing your head and upper back towards the floor. Reach your hands towards your feet and hold the pose for a few seconds.
The next pose in the sequence is Bridge Pose. Bridge Pose is a great pose to help you stretch your spine and hips. To perform Bridge Pose, start in a lying position on the floor and then lift your hips up towards the ceiling, extending your legs out in front of you. Hold the pose for a few seconds and then release.
The next pose in the sequence is Corpse Pose. Corpse Pose is a great pose to help you relax and stretch your body. To perform Corpse Pose, start in a lying position on the floor and then relax your body into the pose. Close your eyes and breathe deeply for a few minutes.
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.
