Aparigraha Yoga Sequence
The aparigraha yoga sequence is designed to help you develop a sense of detachment and non-attachment. The sequence includes a variety of poses that help you to focus on your breath and connect with your body. The poses also help to strengthen and stretch your body, and improve your balance and flexibility.
The sequence begins with a few simple poses that help to warm up your body. Next, you will move into some more challenging poses that require balance and strength. The sequence ends with a few relaxing poses that help to release tension and stress.
If you are new to yoga, you may want to practice the sequence a few times before attempting the more challenging poses. Be sure to listen to your body and take breaks as needed. Remember to always practice with caution and never force yourself into a pose.
Warm-Up Poses
1. Downward-Facing Dog – This pose helps to warm up your body and stretch your hamstrings, calves, and back.
2. Cat-Cow Pose – This pose helps to warm up your spine and improve your flexibility.
3. Child’s Pose – This pose helps to relax your body and mind.
4. Mountain Pose – This pose helps to improve your balance and posture.
Challenging Poses
1. Half Moon Pose – This pose helps to improve your balance and flexibility.
2. Warrior I Pose – This pose helps to strengthen your legs and improve your balance.
3. Tree Pose – This pose helps to improve your balance and focus.
4. Downward-Facing Dog Split – This pose helps to stretch your hamstrings and calves.
Relaxing Poses
1. Corpse Pose – This pose helps to release tension and stress.
2. Seated Forward Bend – This pose helps to stretch your hamstrings and spine.
3. Happy Baby Pose – This pose helps to stretch your hips and back.
4. Corpse Pose – This pose helps to release tension and stress.
Yoga Warm Up Sequence
A yoga warm up sequence is a great way to prepare your body for a yoga practice. It can help to loosen up your muscles and joints, and get your body moving in the right direction.
There is no one “right” way to do a yoga warm up sequence, but here is one possible sequence to get you started:
1. Start by standing in Mountain Pose (Tadasana).
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and reach your arms up overhead.
9. Exhale and fold forward, keeping your spine long.
10. Inhale and step or jump back to Plank Pose.
11. Exhale and lower yourself to the floor, coming into Chaturanga Dandasana.
12. Inhale and press yourself up to Cobra Pose (Bhujangasana).
13. Exhale and release Cobra Pose.
14. Inhale and press yourself up to Downward-Facing Dog Pose (Adho Mukha Svanasana).
15. Exhale and step or jump forward to Mountain Pose.
16. Repeat steps 1-10.
A yoga warm up sequence is a great way to prepare your body for a yoga practice. It can help to loosen up your muscles and joints, and get your body moving in the right direction.
There is no one “right” way to do a yoga warm up sequence, but here is one possible sequence to get you started:
1. Start by standing in Mountain Pose (Tadasana).
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, keeping your spine long.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and reach your arms up overhead.
9. Exhale and fold forward, keeping your spine long.
10. Inhale and step or jump back to Plank Pose.
11. Exhale and lower yourself to the floor, coming into Chaturanga Dandasana.
12. Inhale and press yourself up to Cobra Pose (Bhujangasana).
13. Exhale and release Cobra Pose.
14. Inhale and press yourself up to Downward-Facing Dog Pose (Adho Mukha Svanasana).
15. Exhale and step or jump forward to Mountain Pose.
16. Repeat steps 1-10.
Candlelight Flow Yoga Sequence
The ancient yogis were said to have discovered the practice of yoga while sitting in meditation under a tree. The tree’s roots reached deep in to the earth, providing the yogis with a sense of grounding and stability. The branches reached high in to the sky, providing the yogis with a sense of openness and expansion. The leaves rustled in the wind, providing the yogis with a sense of movement and flow.
This sequence is designed to connect you with the grounding energy of the earth, the openness and expansion of the sky, and the movement and flow of the wind. It is best practiced outdoors, under a tree, on a grassy field, or near a body of water. If you are practicing indoors, be sure to light a candle to provide you with the sense of candlelight.
Begin by standing in Tadasana (Mountain Pose). Ground your feet into the earth, and feel the stability and support that the earth provides. Reach your arms up to the sky, and feel the openness and expansiveness that the sky provides. Take a deep breath in and feel the movement and flow of the wind.
On an exhale, step your left foot back in to a low lunge. Reach your right arm forward and your left arm back, and feel the stretch in your hips and shoulders. Hold for a few breaths, then switch sides.
Next, come into a high lunge. Reach your arms up to the sky, and feel the openness and expansiveness that the sky provides. Hold for a few breaths, then switch sides.
Finally, come into a seated position. Place your candle in front of you, and light it. Sit up tall and feel the sense of grounding and stability that the earth provides. Reach your arms up to the sky, and feel the openness and expansiveness that the sky provides. Take a deep breath in and feel the movement and flow of the wind.
Close your practice by sitting in silence for a few minutes, and feel the sense of peace and calm that comes with connecting with the earth, the sky, and the wind.
60 Min Power Yoga Sequence
This 60 minute yoga sequence is designed to power up your practice. It will energize your body and leave you feeling strong and invigorated. The sequence begins with a few standing poses to warm up the body, followed by a series of powerful backbends. The sequence concludes with a few calming poses to restore balance.
1. Standing Forward Bend (Uttanasana)
This pose stretches the hamstrings and lower back. It also calms the mind and relieves stress.
2. Mountain Pose (Tadasana)
Mountain pose is a foundational pose that teaches stability and balance. It also strengthens the thighs, calves and spine.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that energizes the body and stretches the hamstrings, calves and spine.
4. Chair Pose (Utkatasana)
Chair pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
5. Half Camel (Ardha Ushtrasana)
This pose stretches the hips, thighs and chest. It also strengthens the spine and neck.
6. Camel Pose (Ushtrasana)
Camel pose stretches the hips, thighs, and chest. It also strengthens the spine and neck.
7. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
8. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
9. Warrior I (Virabhadrasana I)
Warrior I pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
10. Warrior II (Virabhadrasana II)
Warrior II pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
11. Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
12. Triangle Pose (Trikonasana)
Triangle pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
13. Half Moon Pose (Ardha Chandrasana)
This pose stretches the hips and groin. It also strengthens the thighs and glutes.
14. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that energizes the body and stretches the hamstrings, calves and spine.
15. Chair Pose (Utkatasana)
Chair pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
16. Half Camel (Ardha Ushtrasana)
This pose stretches the hips, thighs and chest. It also strengthens the spine and neck.
17. Camel Pose (Ushtrasana)
Camel pose stretches the hips, thighs, and chest. It also strengthens the spine and neck.
18. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
19. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
20. Warrior I (Virabhadrasana I)
Warrior I pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
21. Warrior II (Virabhadrasana II)
Warrior II pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
22. Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
23. Triangle Pose (Trikonasana)
Triangle pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
24. Half Moon Pose (Ardha Chandrasana)
This pose stretches the hips and groin. It also strengthens the thighs and glutes.
25. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that energizes the body and stretches the hamstrings, calves and spine.
26. Chair Pose (Utkatasana)
Chair pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
27. Half Camel (Ardha Ushtrasana)
This pose stretches the hips, thighs and chest. It also strengthens the spine and neck.
28. Camel Pose (Ushtrasana)
Camel pose stretches the hips, thighs, and chest. It also strengthens the spine and neck.
29. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
30. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
31. Warrior I (Virabhadrasana I)
Warrior I pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
32. Warrior II (Virabhadrasana II)
Warrior II pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
33. Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
34. Triangle Pose (Trikonasana)
Triangle pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
35. Half Moon Pose (Ardha Chandrasana)
This pose stretches the hips and groin. It also strengthens the thighs and glutes.
36. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that energizes the body and stretches the hamstrings, calves and spine.
37. Chair Pose (Utkatasana)
Chair pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
38. Half Camel (Ardha Ushtrasana)
This pose stretches the hips, thighs and chest. It also strengthens the spine and neck.
39. Camel Pose (Ushtrasana)
Camel pose stretches the hips, thighs, and chest. It also strengthens the spine and neck.
40. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
41. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
42. Warrior I (Virabhadrasana I)
Warrior I pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
43. Warrior II (Virabhadrasana II)
Warrior II pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
44. Reverse Warrior (Viparita Virabhadrasana)
Reverse Warrior pose stretches the hip flexors and groin. It also strengthens the thighs and glutes.
45. Triangle Pose (Trikonasana)
Triangle pose stretches the hamstrings, groin and chest. It also strengthens the spine and legs.
46. Half Moon Pose (Ardha Chandrasana)
This pose stretches the hips and groin. It also strengthens the thighs and glutes.
47. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a powerful pose that energizes the body and stretches the hamstrings, calves and spine.
48. Chair Pose (Utkatasana)
Chair pose strengthens the thighs, calves and glutes. It also increases heat in the body and improves circulation.
49. Half Camel (
Postnatal Yoga Sequence
for a New Mom
Congratulations on your new arrival! A healthy postnatal yoga sequence can help you restore and rebuild your body after giving birth. This sequence is designed to help you increase your energy, improve your circulation and increase your range of motion.
1. Start by standing in Mountain Pose (Tadasana) with your feet together and your arms at your sides.
2. Inhale and raise your arms overhead, lengthening your spine. Exhale and fold forward, keeping your spine long.
3. Inhale and raise your torso back to standing. Exhale and step or jump your feet 3-4 feet apart.
4. Turn your left foot in 45 degrees and your right foot out 90 degrees. Bend your left knee and squat down, keeping your spine long.
5. Reach your arms out to the sides and hold for a few breaths.
6. Come back to standing and switch legs, bending your right knee and squatting down.
7. Repeat steps 4-6 on the other side.
8. Stand in Mountain Pose and clasp your hands together in front of your chest.
9. Inhale and raise your arms overhead. Exhale and fold forward, keeping your spine long.
10. Hold for a few breaths, then come back to standing.
This postnatal yoga sequence is a great way to start rebuilding your body after giving birth. Be sure to listen to your body and take it easy as you get back into your routine.
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.
