August Slow Flow Yoga Sequence
This month’s slow flow yoga sequence is designed to help you focus and connect with your breath. The sequence includes poses that are gentle and calming, and will help to stretch and open your body. The sequence is also a great way to relax and de-stress after a long day.
1. Start in downward dog. Spread your fingers and press firmly into the mat. Keep your hips high and tuck your tailbone under.
2. Step your right foot forward between your hands, and lower your left knee to the mat. Keep your right ankle directly below your right knee.
3. Inhale and extend your left arm straight up towards the ceiling. Exhale and lower your left hand to your left thigh.
4. Stay in this position for five breaths.
5. On an inhale, lift your torso up and extend your left arm straight up towards the ceiling.
6. Exhale and lower your left hand to your left thigh.
7. Step your left foot back to downward dog.
8. Repeat steps 2-7 on the other side.
9. Finish in downward dog.
This month’s slow flow yoga sequence is designed to help you focus and connect with your breath. The sequence includes poses that are gentle and calming, and will help to stretch and open your body. The sequence is also a great way to relax and de-stress after a long day.
1. Start in downward dog. Spread your fingers and press firmly into the mat. Keep your hips high and tuck your tailbone under.
2. Step your right foot forward between your hands, and lower your left knee to the mat. Keep your right ankle directly below your right knee.
3. Inhale and extend your left arm straight up towards the ceiling. Exhale and lower your left hand to your left thigh.
4. Stay in this position for five breaths.
5. On an inhale, lift your torso up and extend your left arm straight up towards the ceiling.
6. Exhale and lower your left hand to your left thigh.
7. Step your left foot back to downward dog.
8. Repeat steps 2-7 on the other side.
9. Finish in downward dog.
Yin Yoga Sequence Summer
is a great time to enjoy the outdoors, but it can also be a time when the body feels overheated and sluggish. This yin yoga sequence is designed to cool the body and invigorate the mind. The sequence begins with a few simple poses to open the hips and spine. Next, we move on to some deep hip openers and finally a few calming poses to close the sequence. This sequence can be practiced any time of day, but is especially beneficial in the morning or evening. If you have time, try to hold each pose for 3-5 minutes. Poses: 1. Mountain pose (Tadasana)
2. Downward-facing dog (Adho Mukha Svanasana)
3. Half Camel pose (Ardha Ustrasana)
4. Frog pose (Bhekasana)
5. Seated forward fold (Paschimottanasana)
6. Child’s pose (Balasana)
7. Supine hand-to-big-toe pose (Supta Padangusthasana)
8. Half lord of the fishes pose (Ardha Matsyendrasana)
9. Corpse pose (Savasana)
Mountain pose, or Tadasana, is the foundation for all standing poses. It is a simple pose that can be done anywhere and is great for beginners. Start in Mountain pose by standing tall with your feet hip-width apart and your weight evenly distributed between both feet. Engage your core and tuck your tailbone under. Reach up through the crown of your head and relax your shoulders. Hold for 5-10 breaths.
Downward-facing dog is a great way to open the shoulders and hips, and it also energizes the body. Start in Downward-facing dog by coming onto all fours with your hands directly below your shoulders and your feet hip-width apart. Spread your fingers and toes wide and press into the floor. Engage your core and lift your hips up and back, creating an inverted V shape with your body. Hold for 5-10 breaths.
Half Camel pose, or Ardha Ustrasana, is a deep hip opener that also stretches the spine. Start in Half Camel pose by kneeling on the floor with your knees hip-width apart. Place your hands on your hips and press your hips forward. Lean back and reach for your heels with your hands. If you can’t reach your heels, you can use a strap or a block. Hold for 5-10 breaths.
Frog pose, or Bhekasana, is a deep hip opener that also stretches the groin and inner thighs. Start in Frog pose by sitting on the floor with your legs in front of you. Bend your knees and place your feet flat on the floor with your heels close to your groin. Place your hands on the floor in front of you and press your hips forward. Hold for 5-10 breaths.
Seated forward fold, or Paschimottanasana, is a deep hamstring and spinal stretch. Start in Seated forward fold by sitting on the floor with your legs straight out in front of you. Reach for your toes and fold forward, keeping your spine straight. If you can’t reach your toes, you can use a strap or a block. Hold for 5-10 breaths.
Child’s pose, or Balasana, is a calming pose that stretches the hips, thighs, and spine. Start in Child’s pose by kneeling on the floor with your knees hip-width apart. Bring your forehead to the floor and place your hands on the floor in front of you. Relax your hips and lengthen your spine. Hold for 5-10 breaths.
Supine hand-to-big-toe pose, or Supta Padangusthasana, is a deep hamstring and groin stretch. Start in Supine hand-to-big-toe pose by lying on your back with your legs straight out. Bend your right knee and place your right foot flat on the floor close to your left hip. Reach for your right big toe with your right hand and hold for 5-10 breaths. Repeat on the other side.
Half lord of the fishes pose, or Ardha Matsyendrasana, is a deep twist that stretches the spine and hips. Start in Half lord of the fishes pose by sitting on the floor with your legs crossed. Twist to the right and place your left hand on the floor behind you. Reach your right arm across your body and place your hand on the floor in front of you. Hold for 5-10 breaths. Repeat on the other side.
Corpse pose, or Savasana, is a deep relaxation pose that calms the mind and body. Start in Corpse pose by lying on your back with your legs straight out. Relax your arms by your sides with your palms up. Close your eyes and focus on your breath. Hold for 5-10 minutes.
Chair Yoga Sequence Wiz
Chair yoga sequences are a great way to add some spice to your yoga practice, while also getting the benefits of a good stretch. Chair yoga sequences can also be a great way to ease into a more vigorous practice, or to add some extra challenge to your current practice.
The following sequence is a great way to start your practice, and can be done in any order.
1. Seated Forward Bend (Paschimottanasana)
This pose is a great way to start your practice, as it stretches the entire back of the body. To do this pose, sit in a chair with your feet flat on the floor. Inhale, and lift your chest up. Exhale, and fold forward, reaching for your toes. If you can’t reach your toes, reach for your shins or knees. Hold the pose for 5-10 breaths, then slowly rise back up to seated.
2. Camel (Ustrasana)
Camel is a great pose for opening the chest and stretching the front of the body. To do this pose, sit in a chair with your feet flat on the floor. Reach back and grab your heels, then slowly lean back, lifting your chest up. Hold the pose for 5-10 breaths, then slowly release back to seated.
3. Seated Twist (Parsva Matsyendrasana)
This pose is a great way to stretch the sides of the body. To do this pose, sit in a chair with your feet flat on the floor. Take a deep breath in, and on the exhale, twist to the right, reaching your right hand to the outside of your right thigh. Look over your right shoulder, and hold the pose for 5-10 breaths. Come back to center, and repeat on the other side.
4. Chair Backbend (Urdhva Dhanurasana)
This pose is a great way to open the chest and stretch the back. To do this pose, sit in a chair with your feet flat on the floor. Reach back and grab your heels, then slowly lean back, lifting your chest up. Hold the pose for 5-10 breaths, then slowly release back to seated.
5. Seated Head-To-Knee (Janu Sirsasana)
This pose is a great way to stretch the hamstring and the side of the waist. To do this pose, sit in a chair with your feet flat on the floor. Bend your left knee, and reach for your left ankle with your left hand. Reach your right hand towards your left knee, and hold the pose for 5-10 breaths. Switch sides and repeat.
6. Child’s Pose (Balasana)
Child’s pose is a great way to end your practice, as it relaxes the body and mind. To do this pose, sit in a chair with your feet flat on the floor. Reach back and touch your toes, then fold forward, bringing your forehead to the floor. Hold the pose for 5-10 breaths, then slowly rise back up to seated.
Gentle Yoga Flow Sequence
A gentle yoga flow sequence can be a great way to start your day, or to wind down in the evening. This sequence is designed to help you feel centered and grounded, and to promote relaxation and peace.
The sequence begins with a few simple poses to warm up your body. Then, we’ll move on to some more gentle poses that will help to open up your hips and chest. The sequence ends with a few calming poses to help you relax and de-stress.
If you’re new to yoga, or if you’re just starting out with a gentle sequence, please take your time and go at your own pace. There’s no need to rush through these poses – simply relax and enjoy each and every one.
1. WARM-UP POSE: Mountain Pose
Mountain pose is a great way to start your yoga practice, and it’s also a great way to warm up your body before moving on to more challenging poses. To do mountain pose, stand tall with your feet hip-width apart and your arms at your sides. Engage your abdominal muscles to help you stay tall and upright.
2. DOWNWARD DOG POSE
Downward dog pose is a great pose to open up your hips and your chest. To do this pose, start in mountain pose. Then, bend your knees and lift your hips up towards the sky, coming into a downward dog position. Keep your spine straight and your head and shoulders relaxed.
3. CAT-COW POSE
Cat-cow pose is another great pose to open up your hips and your chest. To do this pose, start in downward dog pose. Then, drop your head and shoulders down, and arch your back up towards the sky, coming into a cat pose. Hold this pose for a few breaths, and then reverse the motion, coming into a cow pose.
4. FORWARD BENDS
Forward bends are a great way to stretch out your hamstrings and your lower back. To do a forward bend, start in a standing position with your feet hip-width apart. Then, bend forward at the waist, keeping your spine straight. You can choose to place your hands on the floor or on a yoga block, or you can clasp your hands together.
5. SEATED FORWARD BENDS
Seated forward bends are a great way to stretch out your hamstrings and your lower back. To do a seated forward bend, start by sitting on the floor with your legs straight out in front of you. Then, bend forward at the waist, keeping your spine straight. You can choose to place your hands on the floor or on a yoga block, or you can clasp your hands together.
6. GENTLE POSE: Child’s Pose
Child’s pose is a great pose to do when you need to take a break or when you’re feeling stressed out. To do child’s pose, start by kneeling on the floor with your big toes together and your knees hip-width apart. Then, fold forward, bringing your forehead to the floor. Extend your arms out in front of you, or you can rest them on your sides.
7. GENTLE POSE: Seated Twist
Seated twist is a great pose to do when you’re feeling tight and tense. To do seated twist, start by sitting on the floor with your legs straight out in front of you. Then, twist your torso to the right, and place your left hand on the floor behind you. Extend your right arm out to the side, and look over your right shoulder. Hold this pose for a few breaths, and then switch sides.
8. GENTLE POSE: Savasana
Savasana is a great pose to do at the end of your yoga practice. It’s a pose of total relaxation, and it’s a great way to calm and soothe your mind and your body. To do savasana, lie down on your back on the floor. Place your palms face up at your sides, and allow your feet to fall open to the sides. Close your eyes and relax completely.
Warrior Sequence Hatha Yoga
is a powerful and invigorating yoga style that is based on a vigorous and athletic approach to asana practice. It is sometimes called the “Warrior” yoga style because of the many powerful standing poses that are its foundation. This sequence is a great way to start your day or to energize yourself before a workout. 1. Standing Mountain Pose
2. Downward-Facing Dog
3. Standing Half-Moon Pose
4. Warrior I Pose
5. Warrior II Pose
6. Reverse Warrior Pose
7. Triangle Pose
8. Extended Triangle Pose
9. Half Camel Pose
10. Standing Forward Bend
11. Standing Half-Pigeon Pose
12. Low Lunge
13. Half Camel Pose
14. Child’s Pose
