Ashtanga Yoga Primary Series Seated Sequence
The seated sequence in Ashtanga Yoga Primary Series is a challenging and rewarding series of postures that opens the hips and stimulates the digestive system. The sequence begins with Paschimottanasana (Seated Forward Bend), a deep hip opener that stretches the hamstrings and lower back. Next is Purvottanasana (Upward Plank Pose), a challenging posture that strengthens the arms and upper back. Ardha Matsyendrasana ( Half Lord of the Fishes Pose) follows, a twist that stimulates the digestive system and relieves tension in the lower back. The sequence ends with Janu Sirsasana (Head-to-Knee Pose), a deep hip opener that releases tension in the hamstrings and lower back.
Yoga Meditation Sequence
for Anxiety
Do you suffer from anxiety? If so, you’re not alone. According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the United States age 18 and older.
While there are many different ways to treat anxiety, one of the most effective is yoga meditation. A recent study published in the journal BMC Complementary and Alternative Medicine found that yoga meditation was associated with a significant decrease in anxiety symptoms.
If you’re looking for a yoga meditation sequence to help you deal with your anxiety, here is a simple sequence that you can try.
1. Seated meditation
Before you do any of the poses, it’s important to do some seated meditation. This will help you to calm your mind and focus on your breath.
Sit in a comfortable position with your eyes closed. Take a few deep breaths in and out, and then focus on your breath. Count each inhale and exhale, and when your mind starts to wander, bring your focus back to your breath.
2. Camel pose
Camel pose is a great pose to help relieve tension in the neck and shoulders.
Start in a kneeling position. Place your hands on your hips, and then slowly arch your back and reach for your heels. Hold for a few seconds, and then slowly release.
3. Child’s pose
Child’s pose is a great pose to relax the mind and body.
Start in a kneeling position. Bring your feet together, and then sit back on your heels. Extend your arms forward, and then fold over your legs. Hold for a few seconds, and then release.
4. Downward-facing dog
Downward-facing dog is a great pose to help stretch the spine and release tension in the shoulders.
Start in a tabletop position. Place your hands on the ground, and then push your hips up and back. Extend your spine and press your heels into the ground. Hold for a few seconds, and then release.
5. Cat-cow pose
Cat-cow pose is another great pose to help relieve tension in the neck and shoulders.
Start in a tabletop position. Arch your back and tuck your chin, and then release. Reverse the position and tuck your chin and arch your back. Hold for a few seconds, and then release.
6. Bridge pose
Bridge pose is a great pose to help stretch the spine and release tension in the hips.
Start in a tabletop position. Place your feet flat on the ground, and then push your hips up into the air. Hold for a few seconds, and then release.
7. Corpse pose
Finally, end your sequence with corpse pose. This pose will help you to relax completely and de-stress.
Lie down on your back. Place your arms at your sides, and close your eyes. Take a few deep breaths in and out, and then let go. Stay in this pose for as long as you like.
Beginner Yoga Balancing Sequence
Hello everyone!
This is a beginner yoga balancing sequence that I put together to help improve balance and focus. I hope you enjoy it!
1. Downward Dog
Start in Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your hips high, and tuck your tailbone under. Look straight ahead, and hold for 5-10 breaths.
2. Half Camel
From Downward Dog, step your right foot forward between your hands. Reach your right hand up toward the ceiling, and press your left hand into your right thigh. look up at your right hand, and hold for 5-10 breaths.
3. Half Moon
From Half Camel, reach your left hand up toward the ceiling. Bend your right knee, and reach your right hand down to the floor. Look up at your left hand, and hold for 5-10 breaths.
4. Warrior I
From Half Moon, come into Warrior I. Step your left foot forward, and sink your hips down toward the floor. Reach your arms out to the sides, and look up at your hands. Hold for 5-10 breaths.
5. Warrior II
From Warrior I, turn your left foot out to the side, and sink your hips down toward the floor. Reach your arms out to the sides, and look out over your left hand. Hold for 5-10 breaths.
6. Reverse Warrior
From Warrior II, reach your right arm up toward the ceiling. Bend your left knee, and reach your left hand down to the floor. Look up at your right arm, and hold for 5-10 breaths.
7. Triangle
From Reverse Warrior, reach your left arm out to the side, and sink your hips down toward the floor. Reach your right arm out to the side, and look out over your right hand. Hold for 5-10 breaths.
8. Tree
From Triangle, reach your right arm out to the side, and press your palm into the inside of your left thigh. Bring your left hand to your heart center, and close your eyes. Hold for 5-10 breaths.
9. Half Camel
From Tree, reach your right arm up toward the ceiling, and press your left hand into your right thigh. look up at your right hand, and hold for 5-10 breaths.
10. Downward Dog
From Half Camel, step your right foot back to Downward Dog. Spread your fingers wide and press firmly into the mat. Keep your hips high, and tuck your tailbone under. Look straight ahead, and hold for 5-10 breaths.
11. Repeat on the other side
Development Yoga Sequences
Professional yoga instructors create sequences of poses to achieve specific goals. A yoga sequence might be designed to increase flexibility, improve strength or reduce stress.
Many yoga sequences are based on the sun salutation. This sequence of 12 poses is said to have been created by the Vedic sage Vasistha. The sun salutation sequence is said to be a complete practice in itself, and can be used to warm up the body for more vigorous asanas or sequences.
Instructors often create their own sequences, based on their own experience and the needs of their students. A sequence might be designed to focus on a specific area of the body, such as the hips or the spine. It might also be designed to address a specific issue, such as stress or anxiety.
When creating a sequence, instructors consider the order of the poses, as well as the duration of each pose. They also pay attention to the breath, and use it to guide the sequence.
Sequences can be practiced on their own, or they can be used as part of a more comprehensive yoga practice.
Yoga Sequence For Crow Pose
1. Come into a low squat with your hands on the ground in front of you.
2. Lean forward and place your hands on the ground shoulder-width apart.
3. Shift your weight forward and raise your left foot off the ground.
4. Place your left ankle on your right thigh.
5. Straighten your left leg as much as possible.
6. Balance on your hands and feet.
7. Hold for 30 seconds.
8. Release and repeat on the other side.
Crow pose is a challenging yoga pose that requires balance and strength. It can be a great way to improve your balance and strengthen your arms and legs.
To perform crow pose, come into a low squat with your hands on the ground in front of you. Lean forward and place your hands on the ground shoulder-width apart. Shift your weight forward and raise your left foot off the ground. Place your left ankle on your right thigh. Straighten your left leg as much as possible. Balance on your hands and feet. Hold for 30 seconds. Release and repeat on the other side.
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.
