Ana Forrest Yoga Sequence
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The Forrest Yoga sequence is designed to open up your body and mind, prepare you for a deep meditation practice, and leave you feeling refreshed and rejuvenated. The sequence consists of a series of poses that are linked together to create a flowing sequence.
The first pose in the sequence is Downward-Facing Dog. This pose is a basic yoga pose that helps to open up your chest and shoulders. It also helps to stretch your hamstrings and calves.
Next, move into Cat-Cow Pose. This pose helps to warm up your spine and stretch your back. It also helps to loosen up your neck and shoulders.
Then, move on to the Warrior Poses. There are three Warrior poses in the Forrest Yoga sequence. Warrior I is a basic pose that helps to build strength and flexibility in your legs. Warrior II is a more advanced pose that helps to open up your hips and chest. Warrior III is a challenging pose that helps to improve balance and strength.
Next, move on to the Side Angle Pose. This pose helps to stretch your hips, groin, and chest. It also helps to improve flexibility in your spine.
The next pose is the Triangle Pose. This pose helps to stretch your hamstrings, hips, and chest. It also helps to improve flexibility in your spine.
The next pose is the Extended Triangle Pose. This pose is a more advanced version of the Triangle Pose. It helps to stretch your hamstrings, hips, and chest. It also helps to improve flexibility in your spine.
The next pose is the Half Camel Pose. This pose helps to stretch your chest and hips. It also helps to improve flexibility in your spine.
The next pose is the Seated Forward Bend. This pose helps to stretch your hamstrings, hips, and spine.
The final pose in the Forrest Yoga sequence is the Corpse Pose. This pose helps to relax your body and mind. It also helps to improve flexibility in your spine.
45 Minute Yoga Sequences
for Relaxation
There is no one-size-fits-all answer to the question of how long a yoga sequence for relaxation should be. Some people will find that they are relaxed and refreshed after just a few poses, while others may need a more extended sequence in order to feel the desired effects. Ultimately, it is up to the individual to experiment and find what works best for them.
That being said, here are a few sequences that might help get you started.
The first sequence is designed to be done in just 45 minutes. It includes a variety of poses that are all known for their relaxing effects.
1. Start with a few minutes of gentle stretching.
2. Move on to some simple seated poses, such as Sukhasana (Easy Seat) and Padmasana (Lotus Pose).
3. Next, move on to some gentle backbends, such as Camel Pose and Fish Pose.
4. Follow up with some forward bends, such as Child’s Pose and Paschimottanasana (Seated Forward Bend).
5. Finish with a few minutes of relaxation in Savasana (Corpse Pose).
If you find that you need a longer sequence in order to feel relaxed, you can try the following sequence, which is designed to be done in around 90 minutes.
1. Start with a few minutes of gentle stretching.
2. Move on to some simple seated poses, such as Sukhasana (Easy Seat) and Padmasana (Lotus Pose).
3. Next, move on to some gentle backbends, such as Camel Pose and Fish Pose.
4. Follow up with some forward bends, such as Child’s Pose and Paschimottanasana (Seated Forward Bend).
5. Move on to some gentle inversions, such as Shoulderstand and Headstand.
6. Follow up with some more forward bends and a final relaxation in Savasana (Corpse Pose).
Headstand Prep Yoga Sequence
If you want to practice headstand safely and with confidence, it is important to warm up your body with some basic yoga poses. This sequence will help to open your shoulders, chest and hips, and will also help to strengthen your core.
1. Downward-Facing Dog
Start in Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down into your hands to lengthen your spine. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape. Hold for 5-10 breaths.
2. Child’s Pose
Come to Child’s Pose, with your knees hip-width apart and your big toes touching. Sit back on your heels and extend your arms forward, so that your forehead is resting on the floor. Hold for 5-10 breaths.
3. Camel Pose
From Child’s Pose, come to standing and fold forward, so that your hands rest on the floor in front of you. Engage your abs and lift your torso up, so that you are looking straight ahead. Reach back and grab your heels, then press your hips forward. Hold for 5-10 breaths.
4. Downward-Facing Dog
From Camel Pose, come back to Downward-Facing Dog. Hold for 5-10 breaths.
5. Warrior I
Come to standing and step your left foot back, so that your left ankle is behind your right ankle. Bend your left knee and sink your hips down, so that your left thigh is parallel to the floor. Reach your arms out to the sides, so that your palms are facing the floor. Hold for 5-10 breaths.
6. Warrior II
From Warrior I, extend your arms and turn your torso to the right, so that your right palm is facing the ceiling. Bend your right knee and sink your hips down, so that your right thigh is parallel to the floor. Hold for 5-10 breaths.
7. Triangle Pose
From Warrior II, reach your right arm straight out to the side and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm straight back, so that your left hand is resting on your left ankle. Keep your hips facing forward and hold for 5-10 breaths.
8. Half Moon Pose
From Triangle Pose, reach your right arm up towards the ceiling and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm out to the side, so that your left hand is resting on your left ankle. Keep your hips facing forward and hold for 5-10 breaths.
9. Chair Pose
Come to standing and bend your knees, so that your thighs are parallel to the floor. Reach your arms overhead and clasp your hands together. Keep your spine long and hold for 5-10 breaths.
10. Forward Bend
From Chair Pose, hinge at your hips and fold forward, so that your hands rest on the floor in front of you. Keep your spine long and hold for 5-10 breaths.
11. Cat-Cow Pose
Come to all fours and inhale, so that your spine extends upwards. As you exhale, round your spine and tuck your chin, so that your forehead is touching the floor. Repeat for 5-10 breaths.
12. Downward-Facing Dog
Come to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down into your hands to lengthen your spine. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape. Hold for 5-10 breaths.
13. Child’s Pose
Come to Child’s Pose, with your knees hip-width apart and your big toes touching. Sit back on your heels and extend your arms forward, so that your forehead is resting on the floor. Hold for 5-10 breaths.
14. Camel Pose
From Child’s Pose, come to standing and fold forward, so that your hands rest on the floor in front of you. Engage your abs and lift your torso up, so that you are looking straight ahead. Reach back and grab your heels, then press your hips forward. Hold for 5-10 breaths.
15. Downward-Facing Dog
From Camel Pose, come back to Downward-Facing Dog. Hold for 5-10 breaths.
16. Warrior I
Come to standing and step your left foot back, so that your left ankle is behind your right ankle. Bend your left knee and sink your hips down, so that your left thigh is parallel to the floor. Reach your arms out to the sides, so that your palms are facing the floor. Hold for 5-10 breaths.
17. Warrior II
From Warrior I, extend your arms and turn your torso to the right, so that your right palm is facing the ceiling. Bend your right knee and sink your hips down, so that your right thigh is parallel to the floor. Hold for 5-10 breaths.
18. Triangle Pose
From Warrior II, reach your right arm straight out to the side and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm straight back, so that your left hand is resting on your left ankle. Keep your hips facing forward and hold for 5-10 breaths.
19. Half Moon Pose
From Triangle Pose, reach your right arm up towards the ceiling and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm out to the side, so that your left hand is resting on your left ankle. Keep your hips facing forward and hold for 5-10 breaths.
20. Chair Pose
Come to standing and bend your knees, so that your thighs are parallel to the floor. Reach your arms overhead and clasp your hands together. Keep your spine long and hold for 5-10 breaths.
21. Forward Bend
From Chair Pose, hinge at your hips and fold forward, so that your hands rest on the floor in front of you. Keep your spine long and hold for 5-10 breaths.
22. Cat-Cow Pose
Come to all fours and inhale, so that your spine extends upwards. As you exhale, round your spine and tuck your chin, so that your forehead is touching the floor. Repeat for 5-10 breaths.
23. Downward-Facing Dog
Come to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down into your hands to lengthen your spine. Tuck your toes and lift your hips up and back, so that your body forms an inverted V shape. Hold for 5-10 breaths.
24. Child’s Pose
Come to Child’s Pose, with your knees hip-width apart and your big toes touching. Sit back on your heels and extend your arms forward, so that your forehead is resting on the floor. Hold for 5-10 breaths.
25. Camel Pose
From Child’s Pose, come to standing and fold forward, so that your hands rest on the floor in front of you. Engage your abs and lift your torso up, so that you are looking straight ahead. Reach back and grab your heels, then press your hips forward. Hold for 5-10 breaths.
26. Downward-Facing Dog
From Camel Pose, come back to Downward-Facing Dog. Hold for 5-10 breaths.
27. Warrior I
Come to standing and step your left foot back, so that your left ankle is behind your right ankle. Bend your left knee and sink your hips down, so that your left thigh is parallel to the floor. Reach your arms out to the sides, so that your palms are facing the floor. Hold for 5-10 breaths.
28. Warrior II
From Warrior I, extend your arms and turn your torso to the right, so that your right palm is facing the ceiling. Bend your right knee and sink your hips down, so that your right thigh is parallel to the floor. Hold for 5-10 breaths.
29. Triangle Pose
From Warrior II, reach your right arm straight out to the side and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm straight back, so that your left hand is resting on your left ankle. Keep your hips facing forward and hold for 5-10 breaths.
30. Half Moon Pose
From Triangle Pose, reach your right arm up towards the ceiling and turn your torso to the right, so that your right palm is facing the ceiling. Reach your left arm out to the side, so that your left hand is resting on your left ankle. Keep your hips facing forward
Evening Yin Yoga Sequence
This sequence is designed to target the lower back, hips and knees. It is a great sequence to do in the evening, before bed, to help you relax and unwind.
1. Start in a seated position with your legs crossed. Place your left hand on your left knee and your right hand on your right knee. Inhale and lengthen your spine. Exhale and fold forward, keeping your spine long.
2. Hold for a few breaths, then release and come back to a seated position.
3. Bend your right knee and place your right foot on your left thigh. Inhale and lengthen your spine. Exhale and fold forward, keeping your spine long.
4. Hold for a few breaths, then release and come back to a seated position.
5. Repeat steps 1-4 on the other side.
6. Sit in a comfortable position and close your eyes. Take a few deep breaths and relax.
Floor Sequence Yoga
is a powerful and therapeutic yoga practice that is designed to systematically move energy through the body. The practice begins on the floor and progresses to standing poses, culminating in a final relaxation in Savasana (Corpse Pose).
The floor sequence is a great way to warm up the body and get energy moving. It is also a great way to explore different poses and find those that feel best for you. The sequence begins with a few simple poses that stretch the body and prepare it for more challenging poses to come.
Next, we move on to a series of hip openers. These poses are great for releasing tension in the hips and lower back. They can also help to improve flexibility and mobility in the hips.
After the hip openers, we move on to a series of back-bending poses. These poses are designed to open up the chest and spine, and to stretch the back muscles. They are a great way to relieve tension and stress in the body.
Finally, we move on to the standing sequence. This sequence includes a variety of poses that stretch and strengthen the body. It is a great way to end the practice and to feel energized and invigorated.
The floor sequence is a great way to warm up the body, open the hips and spine, and stretch the muscles. It is a powerful and therapeutic yoga practice that is designed to systematically move energy through the body.
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.
