Active Flow Yoga Sequence
for Hamstring Injury
If you have a hamstring injury, you may be hesitant to do any yoga poses. But, there are a few poses that can help you heal and prevent future injuries. Here is a sequence that will help you stretch and strengthen your hamstrings.
Before beginning the sequence, be sure to warm up with a few light stretches.
1. Downward-Facing Dog
This pose stretches the hamstrings and calves. It also strengthens the arms and wrists.
Start in a tabletop position with your hands shoulder-width apart and your knees directly below your hips.
Walk your hands forward until your legs are straight and your hips are in the air.
Press your heels toward the floor and your head and chest toward the sky.
Hold for 30 seconds to 1 minute.
2. Child’s Pose
This pose is a resting pose that stretches the hamstrings, calves and hips.
Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart.
Sit your butt back to your heels and extend your arms forward.
Rest your forehead on the ground and hold for 30 seconds to 1 minute.
3. Standing Forward Bend
This pose stretches the hamstrings and calves.
Start in Mountain Pose with your feet hip-width apart.
Hinge at your hips and fold forward, keeping your spine long.
Rest your hands on the ground or reach for your feet.
Hold for 30 seconds to 1 minute.
4. Triangle Pose
This pose stretches the hamstrings and hips.
Start in Mountain Pose with your feet 3-4 feet apart.
Turn your right foot out 90 degrees and your left foot in about 15 degrees.
Extend your right arm straight up and your left arm toward the floor.
Bend your right knee and reach for your right ankle.
Hold for 30 seconds to 1 minute.
5. Camel Pose
This pose stretches the hamstrings and hips.
Start in Tabletop Pose with your knees hip-width apart.
Press your hips up and back, and reach for your heels with your hands.
If you can’t reach your heels, reach for your shins or thighs.
Hold for 30 seconds to 1 minute.
6. Seated Forward Bend
This pose stretches the hamstrings and hips.
Start in Seated Mountain Pose with your legs straight out in front of you.
Bend at your hips and fold forward, keeping your spine long.
Rest your hands on the ground or reach for your feet.
Hold for 30 seconds to 1 minute.
7. Legs Up the Wall
This pose stretches the hamstrings and calves.
Start by sitting next to a wall and scooting your body closer to the wall.
Lie down on your back and swing your legs up the wall.
Rest your head on a pillow and hold for 5-10 minutes.
Build Your Own Yoga Sequence App
If you love yoga, and you want to be able to customize your own yoga sequences, you’re going to love the new Yoga Sequence App! This app will allow you to choose your own yoga poses, and sequence them in the way that you want. You can also choose the duration of your sequence, and the difficulty level. Whether you’re a beginner or an experienced yogi, you’ll be able to find the perfect sequence for you! Plus, the Yoga Sequence App is totally customizable, so you can create your own sequences and save them for later use.
Beginner Hatha Yoga Sequence
If you are new to yoga, or if you are just looking for a basic sequence to follow, this sequence is for you! This sequence will help to warm up your body, and will also help to improve your flexibility and strength.
1. Start by standing in Mountain Pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, reaching your hands towards the floor.
4. Inhale and step your left foot back, coming into a Lunge.
5. Exhale and lower your back knee to the floor.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, reaching your hands towards the floor.
8. Step your left foot back to join your right foot, and come back into Mountain Pose.
9. Repeat the sequence on the other side.
This sequence is a basic beginner sequence that will help to warm up your body and improve your flexibility and strength. If you are new to yoga, be sure to listen to your body and take breaks as needed.
Simple Yoga Sequence For Beginners
If you are new to yoga, or if you are just looking for a quick sequence to help you get started, this sequence is for you! These poses are basic and will help to warm up your body, increase your flexibility, and improve your overall health and wellbeing.
1. Sun Salutation A: This sequence of poses is a great way to start your practice and warm up your body. It is a series of poses that flow together, and it is a great way to get your heart rate up and your body moving.
2. Child’s Pose: This pose is a great way to relax and stretch your back. It is also a great pose to do in between other poses to help you relax and restore your energy.
3. Cat-Cow: This pose is a great way to warm up your spine and increase your flexibility. It is also a great way to help you focus and connect with your breath.
4. Downward Dog: This pose is a great way to stretch your hamstrings and calves, and it is also a great way to strengthen your arms and legs.
5. Warrior I: This pose is a great way to increase your strength and flexibility. It is also a great way to increase your focus and concentration.
6. Triangle Pose: This pose is a great way to increase your flexibility and balance. It is also a great way to improve your posture.
7. Camel Pose: This pose is a great way to stretch your back and open your chest. It is also a great way to increase your flexibility and strength.
8. Seated Forward Bend: This pose is a great way to stretch your hamstrings and spine. It is also a great way to calm your mind and relax your body.
9. Corpse Pose: This pose is a great way to end your practice. It is a pose of relaxation and restoration, and it is a great way to calm your mind and body.
How To Sequence A Restorative Yoga Class
A restorative yoga class is a sequence of poses that are designed to relax and restore the body. The class usually begins with a few minutes of gentle warm-ups, followed by a series of restorative poses. The class typically ends with a few minutes of gentle stretching.
The purpose of a restorative yoga class is to provide the body with a chance to restore and rejuvenate. The poses are designed to release tension in the body and to help the body relax. The class is perfect for anyone who is looking for a way to relax and de-stress.
The class usually begins with a few minutes of gentle warm-ups. This is important, because it helps to warm up the body and to prepare it for the restorative poses. The warm-ups should be gentle and slow-paced. They should not be too vigorous, as this can be counterproductive in a restorative yoga class.
The next part of the class is the main sequence of poses. This sequence typically includes a few poses that are designed to open the hips and the chest, as well as a few poses that are designed to relax the body. The poses should be held for a few minutes each, so that the body has a chance to relax and restore.
The class typically ends with a few minutes of gentle stretching. This is a good way to end the class, as it helps to stretch out the body and to release any remaining tension. The stretching should be gentle and slow-paced.
A restorative yoga class is a great way to relax and restore the body. The poses are gentle and slow-paced, and they are designed to help the body relax and restore. The class is perfect for anyone who is looking for a way to relax and de-stress.
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.
