Aqua Yoga Sequence
The benefits of Aqua Yoga are many. The water supports and cushions the body, which makes it easier to hold poses and stretch further. The resistance of the water also helps tone and strengthen muscles. Aqua Yoga is gentle and low-impact, making it a great choice for people with joint pain or other health concerns. The water also helps keep you cool, which is especially helpful in the summertime.
Aqua Yoga Sequence
The following Aqua Yoga sequence can be done in any order, and can be modified to fit your needs.
1. Child’s Pose (Balasana)
This pose is a great way to start your practice. It is calming and grounding, and helps stretch the lower back and hips.
2. Camel Pose (Ustrasana)
This pose stretches the chest and shoulders, and opens up the hips. Make sure to keep your hips facing forward, and your spine straight.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose is a great way to stretch the hamstrings and calves, and to open up the back. Make sure to keep your spine straight, and your heels pressed firmly into the ground.
4. Warrior I Pose (Virabhadrasana I)
This pose strengthens the legs and opens up the hips and chest. Make sure your front knee is bent at a 90-degree angle, and your back foot is parallel to the front of the mat.
5. Warrior II Pose (Virabhadrasana II)
This pose strengthens the legs and opens up the hips and chest. Make sure your front knee is bent at a 90-degree angle, and your back foot is parallel to the front of the mat.
6. Triangle Pose (Trikonasana)
This pose strengthens the legs and opens up the hips and chest. Make sure your front knee is bent at a 90-degree angle, and your back foot is parallel to the front of the mat.
7. Extended Triangle Pose (Utthita Trikonasana)
This pose strengthens the legs and opens up the hips and chest. Make sure your front knee is bent at a 90-degree angle, and your back foot is parallel to the front of the mat.
8. Half Camel Pose (Ardha Ustrasana)
This pose stretches the chest and shoulders, and opens up the hips. Make sure to keep your hips facing forward, and your spine straight.
9. Boat Pose (Navasana)
This pose strengthens the abs and back, and opens up the hips. Make sure to keep your spine straight, and your legs parallel to each other.
10. Corpse Pose (Savasana)
This pose is a great way to end your practice. It is calming and grounding, and helps stretch the lower back and hips.
Ashtanga Yoga Sequence Video
Hi everyone!
I hope you all are having a great day. Today, I wanted to share with you an Ashtanga yoga sequence video. Ashtanga is a type of yoga that is based on a set sequence of poses. This video will show you the sequence and how to do it.
I hope you enjoy it!
Morning Sequence Yoga
Just as the sun rises in the sky, so too can we begin our day with the light of yoga. This sequence will help to open your body and mind, and set the tone for a positive day.
1. Start in mountain pose. Ground yourself by feeling your feet firmly on the ground, and imagine a bright light shining down from the sky.
2. Inhale and lift your arms up to the sky, reaching for the light.
3. Exhale and fold forward, hinging at your hips.
4. Inhale and rise back up to standing, reaching up to the sky.
5. Exhale and step or jump back to plank pose.
6. Lower down to your forearms, keeping your hips high.
7. Hold for a few breaths, then press back up to plank pose.
8. Step or jump forward to standing.
9. Inhale and raise your arms overhead, reaching for the light.
10. Exhale and fold forward, hinging at your hips.
11. Inhale and rise back up to standing, reaching up to the sky.
12. Exhale and step or jump back to plank pose.
13. Lower down to your forearms, keeping your hips high.
14. Hold for a few breaths, then press back up to plank pose.
15. Step or jump forward to standing.
16. Inhale and raise your arms overhead, reaching for the light.
17. Exhale and fold forward, hinging at your hips.
18. Inhale and rise back up to standing, reaching up to the sky.
19. Exhale and step or jump back to plank pose.
20. Lower down to your forearms, keeping your hips high.
21. Hold for a few breaths, then press back up to plank pose.
22. Step or jump forward to standing.
23. Inhale and raise your arms overhead, reaching for the light.
24. Exhale and fold forward, hinging at your hips.
25. Inhale and rise back up to standing, reaching up to the sky.
26. Exhale and step or jump back to plank pose.
27. Lower down to your forearms, keeping your hips high.
28. Hold for a few breaths, then press back up to plank pose.
29. Step or jump forward to standing.
30. Inhale and raise your arms overhead, reaching for the light.
31. Exhale and fold forward, hinging at your hips.
32. Inhale and rise back up to standing, reaching up to the sky.
33. Exhale and step or jump back to plank pose.
34. Lower down to your forearms, keeping your hips high.
35. Hold for a few breaths, then press back up to plank pose.
36. Step or jump forward to standing.
37. Inhale and raise your arms overhead, reaching for the light.
38. Exhale and fold forward, hinging at your hips.
39. Inhale and rise back up to standing, reaching up to the sky.
40. Exhale and step or jump back to plank pose.
41. Lower down to your forearms, keeping your hips high.
42. Hold for a few breaths, then press back up to plank pose.
43. Step or jump forward to standing.
44. Inhale and raise your arms overhead, reaching for the light.
45. Exhale and fold forward, hinging at your hips.
46. Inhale and rise back up to standing, reaching up to the sky.
47. Exhale and step or jump back to plank pose.
48. Lower down to your forearms, keeping your hips high.
49. Hold for a few breaths, then press back up to plank pose.
50. Step or jump forward to standing.
51. Inhale and raise your arms overhead, reaching for the light.
52. Exhale and fold forward, hinging at your hips.
53. Inhale and rise back up to standing, reaching up to the sky.
54. Exhale and step or jump back to plank pose.
55. Lower down to your forearms, keeping your hips high.
56. Hold for a few breaths, then press back up to plank pose.
57. Step or jump forward to standing.
58. Inhale and raise your arms overhead, reaching for the light.
59. Exhale and fold forward, hinging at your hips.
60. Inhale and rise back up to standing, reaching up to the sky.
61. Exhale and step or jump back to plank pose.
62. Lower down to your forearms, keeping your hips high.
63. Hold for a few breaths, then press back up to plank pose.
64. Step or jump forward to standing.
65. Inhale and raise your arms overhead, reaching for the light.
66. Exhale and fold forward, hinging at your hips.
67. Inhale and rise back up to standing, reaching up to the sky.
68. Exhale and step or jump back to plank pose.
69. Lower down to your forearms, keeping your hips high.
70. Hold for a few breaths, then press back up to plank pose.
71. Step or jump forward to standing.
72. Inhale and raise your arms overhead, reaching for the light.
73. Exhale and fold forward, hinging at your hips.
74. Inhale and rise back up to standing, reaching up to the sky.
75. Exhale and step or jump back to plank pose.
76. Lower down to your forearms, keeping your hips high.
77. Hold for a few breaths, then press back up to plank pose.
78. Step or jump forward to standing.
79. Inhale and raise your arms overhead, reaching for the light.
80. Exhale and fold forward, hinging at your hips.
81. Inhale and rise back up to standing, reaching up to the sky.
82. Exhale and step or jump back to plank pose.
83. Lower down to your forearms, keeping your hips high.
84. Hold for a few breaths, then press back up to plank pose.
85. Step or jump forward to standing.
86. Inhale and raise your arms overhead, reaching for the light.
87. Exhale and fold forward, hinging at your hips.
88. Inhale and rise back up to standing, reaching up to the sky.
89. Exhale and step or jump back to plank pose.
90. Lower down to your forearms, keeping your hips high.
91. Hold for a few breaths, then press back up to plank pose.
92. Step or jump forward to standing.
93. Inhale and raise your arms overhead, reaching for the light.
94. Exhale and fold forward, hinging at your hips.
95. Inhale and rise back up to standing, reaching up to the sky.
96. Exhale and step or jump back to plank pose.
97. Lower down to your forearms, keeping your hips high.
98. Hold for a few breaths, then press back up to plank pose.
99. Step or jump forward to standing.
100. Inhale and raise your arms overhead, reaching for the light.
101. Exhale and fold forward, hinging at your hips.
102. Inhale and rise back up to standing, reaching up to the sky.
103. Exhale and step or jump back to plank pose.
104. Lower down to your forearms, keeping your hips high.
105. Hold for a few breaths, then press back up to plank pose.
106. Step or jump forward to standing.
107. Inhale and raise your arms overhead, reaching for the light.
108. Exhale and fold forward, hinging at your hips.
109. Inhale and rise back up to standing, reaching up to the sky.
110. Exhale and step or jump back to plank pose.
111. Lower down to your forearms
Ashtanga Yoga Warrior Sequence
The Ashtanga Yoga Warrior sequence is a powerful and invigorating set of poses that works the entire body, from the feet to the head. This sequence is designed to build strength, flexibility, and stamina, and is perfect for anyone looking to improve their overall fitness level.
The Warrior sequence begins with a sequence of standing poses, which work to build strength and stability in the legs and feet. These poses also help to improve balance and coordination. Next, the sequence moves on to a series of powerful backbends, which work to open the chest and strengthen the back. The sequence finishes with a series of seated poses, which help to calm and focus the mind.
The Ashtanga Yoga Warrior sequence is a challenging but rewarding sequence that can help you to build strength, flexibility, and stamina. If you are new to Ashtanga Yoga, be sure to practice the sequence slowly and gradually increase the intensity over time. With practice, you will soon be able to master this powerful sequence and reap the many benefits it has to offer.
40 Minute Yoga Sequence Pdf
The following yoga sequence is designed to be practiced in a 40 minute time frame. It is a great sequence for all levels of students, from beginner to advanced.
The sequence is a combination of standing and seated poses, twists, and forward folds. It is a great sequence to do when you are short on time, or when you want to focus on your lower body and core.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, standing tall with your feet together and your arms at your sides.
2. Triangle Pose (Trikonasana)
Step your right foot back 2-3 feet, and angle your right toes towards the top of your mat.
Keeping your left hip facing forward, extend your right arm towards the ceiling, and reach your left hand towards your right ankle.
Hold for 3-5 breaths, then switch sides.
3. Chair Pose (Utkatasana)
From Triangle Pose, step your right foot back to join your left foot in the middle of your mat.
Sink your hips down towards your heels, and reach your arms straight out in front of you.
Hold for 3-5 breaths.
4. Half Moon Pose (Ardha Chandrasana)
From Chair Pose, reach your right arm up towards the ceiling, and reach your left hand down towards the floor.
Bend your right knee and place your right hand on your right ankle.
Look up at your right hand, and hold for 3-5 breaths.
Switch sides.
5. Warrior I (Virabhadrasana I)
From Half Moon Pose, step your right foot forward 3-4 feet, and turn your left heel in towards your right arch.
Sink your hips down towards your heels, and reach your arms straight out in front of you.
Hold for 3-5 breaths.
6. Warrior II (Virabhadrasana II)
From Warrior I, bend your right knee and reach your right hand down towards your right ankle.
Lift your left arm up towards the ceiling, and look up at your left hand.
Hold for 3-5 breaths.
7. Reverse Warrior (Viparita Virabhadrasana)
From Warrior II, reach your right arm up towards the ceiling, and reach your left hand down towards the floor.
Bend your left knee and place your left hand on your left ankle.
Look up at your left hand, and hold for 3-5 breaths.
8. Low Lunge (Anjaneyasana)
From Reverse Warrior, step your left foot forward between your hands, and sink your hips down towards your left heel.
Keep your right knee bent, and reach your right hand up towards the ceiling.
Hold for 3-5 breaths.
9. Crescent Moon Pose (Anjaneyasana)
From Low Lunge, reach your left arm up towards the ceiling, and reach your right hand down towards the floor.
Bend your left knee and place your left hand on your left ankle.
Look up at your left hand, and hold for 3-5 breaths.
10. Child’s Pose (Balasana)
From Crescent Moon Pose, sit back on your heels, and extend your arms out in front of you.
Rest your forehead on the floor, and hold for 3-5 breaths.
11. Cat-Cow Pose (Marjaryasana-Bitilasana)
From Child’s Pose, come to all fours, and inhale as you arch your back and look up at the ceiling.
Exhale as you round your back and tuck your chin towards your chest.
inhale as you arch your back, and exhale as you round your back.
Repeat for 10-15 breaths.
12. Extended Triangle Pose (Utthita Trikonasana)
From Cat-Cow Pose, come to all fours, and step your left foot forward 3-4 feet.
Turn your left toes towards the top of your mat, and extend your right arm towards the ceiling.
Reach your left hand towards your right ankle, and hold for 3-5 breaths.
13. Downward Dog (Adho Mukha Svanasana)
From Extended Triangle Pose, step your right foot back to join your left foot in the middle of your mat.
Lift your hips up and back, and press your heels into the floor.
Hold for 3-5 breaths.
14. Upward Dog (Urdhva Mukha Svanasana)
From Downward Dog, lift your hips up and forward, and press your chest towards your thighs.
Hold for 3-5 breaths.
15. Camel Pose (Ustrasana)
From Upward Dog, place your hands on your hips, and slowly lean back until you feel a stretch in your chest.
Make sure your hips are still pointing upwards, and hold for 3-5 breaths.
16. Seated Forward Fold (Paschimottanasana)
From Camel Pose, sit back on your heels, and extend your arms out in front of you.
Slowly fold forward, and try to touch your forehead to your knees.
Hold for 3-5 breaths.
17. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
From Seated Forward Fold, extend your right leg up towards the ceiling, and clasp your right hand around your big toe.
Keep your left leg extended on the floor, and hold for 3-5 breaths.
Switch sides.
18. Bridge Pose (Setu Bandha Sarvangasana)
From Supine Hand-To-Big-Toe Pose, bend your knees and place your feet flat on the floor.
Lift your hips up towards the ceiling, and hold for 3-5 breaths.
19. Corpse Pose (Savasana)
From Bridge Pose, release your hips back to the floor, and extend your legs out in front of you.
Rest your arms at your sides, and close your eyes.
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.
