Ashtanga Yoga Sequence Pictures
When most people think of yoga, they think of downward dog, child’s pose, and other basic postures. However, Ashtanga Yoga is a specific, advanced form of yoga that is physically and mentally demanding.
The Ashtanga Yoga sequence is a set of specific postures that are done in a specific order. The postures are designed to increase strength, flexibility, and stamina. The sequence also helps to build concentration and focus.
The Ashtanga Yoga sequence is based on the eight limbs of yoga. The first four limbs are the physical postures, while the second four limbs are the mental and spiritual aspects of yoga.
The Ashtanga Yoga sequence is a challenging sequence that should only be practiced under the guidance of a qualified instructor.
Winter Solstice Yin Yoga Sequence
The winter solstice is the shortest day of the year and the longest night. It’s a time of introspection, when we naturally turn inwards. The winter solstice is also a time of rebirth, as the days slowly begin to get longer and warmer. This makes it the perfect time to do a yin yoga sequence, which is all about releasing and stretching the body’s deep connective tissues.
This sequence is designed to open up the hips, pelvis and lower back. It’s also great for releasing tension in the neck and shoulders. If you have time, try to do the sequence twice, once on each side of the body.
1. Start in a seated position with your legs crossed. Take a few deep breaths and allow yourself to relax.
2. On an inhale, reach your arms up overhead, and on an exhale, fold forward, letting your head hang down.
3. Stay here for a few deep breaths, letting go of any tension in your neck and shoulders.
4. On an inhale, slowly rise up to a seated position.
5. Bring your left foot in to your right thigh, and let your left knee drop to the floor.
6. Reach your left arm up overhead, and let your right arm relax by your side.
7. Stay here for a few deep breaths, letting go of any tension in your hips and lower back.
8. On an inhale, slowly rise up to a seated position.
9. Bring your right foot in to your left thigh, and let your right knee drop to the floor.
10. Reach your right arm up overhead, and let your left arm relax by your side.
11. Stay here for a few deep breaths, letting go of any tension in your hips and lower back.
12. Finally, release your feet and sit up tall. Take a few deep breaths and allow yourself to relax.
What Is Yoga Sequencing
Sequencing is the art of arranging poses in a logical and effective order. When you sequence yoga poses, you are creating a flow that allows for a gradual progression from one posture to the next. This helps to prevent injury and ensure that you are getting the most out of your yoga practice.
There is no one “right” way to sequence yoga poses. The order that works best for you will depend on your individual yoga practice, your body’s needs, and your own personal preferences. However, there are a few basic principles that you can follow to create a safe and effective yoga sequence.
1. Start with a few simple poses to warm up your body.
2. Progress from basic poses to more challenging poses.
3. End your sequence with a few calming poses to relax your body and mind.
4. Always take your time when moving from one pose to the next.
5. Listen to your body and make adjustments as needed.
Best Yoga Sequencing Books
There’s no one right way to sequence a yoga class. However, there are a few books that can help you create a well-rounded, safe and challenging class.
The Yoga Sutras of Patanjali is a classic text that outlines the philosophy of yoga. It’s a dense read, but it can help you understand the principles behind sequencing a class.
The Yoga Sequencing Bible by Judith Hanson Lasater is a comprehensive guide to sequencing yoga classes. It includes a variety of sequences for all levels, as well as tips for how to adapt them to your own students.
Yoga Sequencing: Designing Transformative Classes by Mark Stephens is another great resource for sequencing yoga classes. Stephens offers a variety of sequences, each with its own focus, such as energy flow or relaxation.
Once you’ve read up on the basics, get in the studio and start sequencing! You’ll quickly develop your own style and find that the possibilities for creating classes are endless.
Yin Yoga Sequence With Props
A yin yoga sequence is a great way to stretch and relax your muscles. This sequence uses props to help you get into the poses and hold them for a longer period of time.
1. Start by sitting on the edge of a yoga block. Slide your hips forward so that your sit bones are resting on the block. Extend your legs out in front of you and rest your arms at your sides.
2. Take a deep breath in and as you exhale, slowly lower your chin to your chest and tuck your pelvis under. Hold this pose for 3-5 breaths.
3. Inhale as you slowly lift your chin and return to the starting position.
4. Next, sit on the block with your legs extended out in front of you. Place a strap around the ball of your left foot and hold the strap in your left hand.
5. As you exhale, slowly lower your left foot towards the floor. Keep your back straight and your chin tucked to your chest. Hold this pose for 3-5 breaths.
6. Inhale as you slowly lift your left foot back to the starting position.
7. Repeat steps 4-6 for the right foot.
8. Next, lie down on your back and place a block between your thighs.
9. Bring your knees into your chest and hug the block to your chest.
10. Hold this pose for 3-5 breaths.
11. Release the block and extend your legs out on the floor.
12. Finally, lie down on your back and place a bolster or pillow under your knees.
13. Place your arms at your sides and relax.
This yin yoga sequence is a great way to stretch and relax your muscles. The poses use props to help you get into the poses and hold them for a longer period of time.
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.