August Yoga Sequence
This sequence is designed to increase heat and flexibility in the body, preparing you for a vigorous practice. The poses are also therapeutic for stress and anxiety.
1. Crescent Lunge: Step your left foot forward between your hands, and sink into a lunge. Keep your back heel lifted, and press your front thighbone toward the back of your heel. Reach your arms overhead. Hold for three breaths.
2. Low Lunge: From Crescent Lunge, release your back heel and step your right foot forward. Lower your left knee to the ground. Keep your right knee directly over your ankle, and your spine long. Reach your arms overhead. Hold for three breaths.
3. Half Camel: From Low Lunge, reach your right hand to your back heel, and press your hips forward. Lift your left arm overhead. Hold for three breaths.
4. Camel: From Half Camel, release your hands and reach back to grab your ankles. Keep your spine long, and your neck relaxed. Hold for three breaths.
5. Downward-Facing Dog: From Camel, release your ankles and press your hips up and back into Downward-Facing Dog. Spread your fingers wide and press your heels toward the ground. Hold for three breaths.
6. Upward-Facing Dog: From Downward-Facing Dog, curl your toes under and press your hips up and forward into Upward-Facing Dog. Keep your spine long, and your neck relaxed. Hold for three breaths.
7. Low Plank: From Upward-Facing Dog, lower your elbows to the ground and step your feet back into a Low Plank. Keep your spine long, and your core engaged. Hold for three breaths.
8. High Plank: From Low Plank, press your hips up and back into a High Plank. Keep your spine long, and your core engaged. Hold for three breaths.
9. Downward-Facing Dog: From High Plank, release your hips back into Downward-Facing Dog. Hold for three breaths.
10. Forward Fold: From Downward-Facing Dog, release your hands and fold forward, keeping your spine long. Relax your neck and hang your head. Hold for three breaths.
11. Half Camel: From Forward Fold, reach your right hand to your back heel, and press your hips forward. Lift your left arm overhead. Hold for three breaths.
12. Camel: From Half Camel, release your hands and reach back to grab your ankles. Keep your spine long, and your neck relaxed. Hold for three breaths.
13. Low Lunge: From Camel, release your back heel and step your right foot forward. Lower your left knee to the ground. Keep your right knee directly over your ankle, and your spine long. Reach your arms overhead. Hold for three breaths.
14. Crescent Lunge: Step your left foot forward between your hands, and sink into a lunge. Keep your back heel lifted, and press your front thighbone toward the back of your heel. Reach your arms overhead. Hold for three breaths.
Wedding Day Yoga Sequence
Yes, you read that right. Wedding day yoga. You may be thinking, “aren’t I supposed to be relaxed and stress free on my wedding day?” And the answer is, you should be! Which is why incorporating yoga into your big day preparations is a great way to ensure you’re at your best.
Not only does yoga help to relieve stress and tension, but it also helps to tone the body and improve flexibility. So if you’re looking to feel relaxed and limber on your wedding day, a little bit of yoga may be just what you need!
The following sequence is designed to help you prepare both mentally and physically for your big day. It can be done anywhere, anytime, and doesn’t require any special equipment. So whether you’re planning to do a few poses the morning of your wedding, or you’d like to take on a more comprehensive yoga routine, these poses are a great place to start.
1. Mountain Pose (Tadasana)
This is a basic standing pose that helps to ground and center the body. It’s a great pose to begin with before any other poses, as it helps to connect the mind and body.
2. Downward Dog (Adho Mukha Svanasana)
This pose is a great way to stretch and lengthen the spine. It also helps to open up the hamstrings and shoulders.
3. Child’s Pose (Balasana)
This pose is a great way to relax and restore the body. It helps to calm the mind and soothe the nerves.
4. Warrior I (Virabhadrasana I)
This is a great pose to help build strength and stamina. It also helps to open up the hips and chest.
5. Camel Pose (Ustrasana)
This is a deep backbend that helps to open up the chest and hips. It’s a great pose to help prepare for the wedding night!
6. Seated Forward Bend (Pashimottanasana)
This is a great pose to help stretch the hamstrings and spine. It’s also a great way to calm the mind and relieve stress.
7. Bridge Pose (Setu Bandha Sarvangasana)
This is a great pose to help open up the chest and hips. It also helps to strengthen the back and glutes.
8. Corpse Pose (Savasana)
This is the ultimate relaxation pose. It helps to soothe the mind and body, and can be done anywhere, anytime.
Balancing Poses Yoga Sequence
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If you’re looking to improve your balance, or just want a fun, challenging yoga sequence, look no further! This balancing poses yoga sequence will help you to find your center and improve your balance.
1. Standing Half Moon Pose: This pose is a great way to start your balancing sequence. It is a mild pose that will help you to find your balance and focus.
2. Warrior III: This is a more challenging pose that will test your balance and strength.
3. Tree Pose: This is a classic balancing pose that will help you to build strength and stability.
4. Half Camel Pose: This pose will help you to open your hips and improve your balance.
5. Headstand: This is the ultimate balancing pose. It is a challenging pose that requires strength and balance.
6. Fish Pose: This is a gentle balancing pose that will help you to relax and restore your balance.
7. Bridge Pose: This is a challenging pose that will test your balance and strength.
8. Downward Dog: This is a classic yoga pose that will help you to improve your balance and strength.
9. Triangle Pose: This is a challenging pose that will help you to improve your balance and focus.
10. Half Moon Pose: This is a challenging pose that will help you to improve your balance and focus.
This balancing poses yoga sequence is a great way to improve your balance and focus. It is a challenging sequence that will test your strength and stability. If you’re looking for a challenging and rewarding yoga sequence, this is the sequence for you!
Apres Ski Yoga Sequence
There’s no need to let the post-skiing soreness keep you from enjoying the rest of your vacation. This apres ski yoga sequence will help you stretch and relax your muscles, so you can feel your best the whole day through.
1. Downward Dog: This pose is a great way to start your sequence, as it stretches out your entire body. From downward dog, inhale and reach your right arm up towards the sky. Exhale and reach your left arm down towards the ground. Hold for a few breaths, then switch sides.
2. Camel Pose: This pose opens up your chest and shoulders, which can get tight from skiing. Camel pose also stretches your hip flexors, which can get tight from sitting in the ski lift. Come into camel pose by kneeling on the ground and placing your hands on your lower back. Lean back, pushing your hips forward, and arch your back. Hold for a few breaths, then release.
3. Child’s Pose: Child’s pose is a great way to relax your body and mind after a long day on the slopes. Come into child’s pose by kneeling on the ground and placing your forehead on the floor. Extend your arms out in front of you, then relax your body and mind. Hold for a few breaths, then release.
4. Seated Forward Bend: This pose stretches your hamstrings and lower back, which can get tight from skiing. Come into seated forward bend by sitting on the ground with your legs straight out in front of you. Fold forward, reaching your hands towards the ground. Hold for a few breaths, then release.
5. Pigeon Pose: This pose stretches your hips, which can get tight from skiing. Come into pigeon pose by kneeling on the ground and placing your left ankle on your right thigh. Extend your right arm out in front of you, then fold forward. Hold for a few breaths, then switch sides.
6. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and glutes, which can get tight from skiing. Come into supine hand-to-big-toe pose by lying on your back with your legs straight out in front of you. Bend your right knee and place your right hand on your right ankle. Extend your left arm out to the side, then hold for a few breaths. Switch sides.
7. Corpse Pose: This pose is the perfect way to end your sequence, as it relaxes your body and mind. Come into corpse pose by lying on your back with your legs straight out in front of you. Place your arms at your sides, with your palms facing up. Close your eyes and relax your body and mind. Hold for a few minutes, then release.
Corepower Yoga Sequence Pdf
The following yoga sequence is designed to improve overall flexibility, strength, and balance. The poses are grouped by difficulty, with the more difficult poses first and the easier poses last.
Always begin your yoga practice with a few minutes of gentle stretching to warm up your body.
Sun Salutation A (Surya Namaskar A)
Sun Salutation B (Surya Namaskar B)
Mountain Pose (Tadasana)
Downward-Facing Dog (Adho Mukha Svanasana)
Camel Pose (Ustrasana)
Bridge Pose (Setu Bandhasana)
Warrior I Pose (Virabhadrasana I)
Warrior II Pose (Virabhadrasana II)
Warrior III Pose (Virabhadrasana III)
Extended Triangle Pose (Utthita Trikonasana)
Half Moon Pose (Ardha Chandrasana)
Tree Pose (Vrksasana)
Crow Pose (Bakasana)
Fish Pose (Matsyasana)
Sphinx Pose (Salamba Bhujangasana)
Reclining Hero Pose (Supta Virasana)
Corpse Pose (Savasana)
Sun Salutation A
The Sun Salutation A sequence is a gentle way to warm up your body for your yoga practice. It consists of a series of 12 poses that are performed in a fluid sequence.
1. Stand in Mountain Pose with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and step your right foot back into a Lunge.
5. Exhale and lower your left knee to the ground.
6. Inhale and reach your arms overhead, then exhale and fold forward.
7. Inhale and step your left foot back into a Lunge.
8. Exhale and lower your right knee to the ground.
9. Inhale and reach your arms overhead, then exhale and fold forward.
10. Inhale and step your right foot back into a Lunge.
11. Exhale and lower your left knee to the ground.
12. Bring your palms together in front of your chest in prayer position.
Sun Salutation B
The Sun Salutation B sequence is a more vigorous way to warm up your body for your yoga practice. It consists of a series of 20 poses that are performed in a fluid sequence.
1. Stand in Mountain Pose with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and step your right foot back into a Lunge.
5. Exhale and lower your left knee to the ground.
6. Inhale and reach your arms overhead, then exhale and fold forward.
7. Inhale and step your left foot back into a Lunge.
8. Exhale and lower your right knee to the ground.
9. Inhale and reach your arms overhead, then exhale and fold forward.
10. Inhale and step your right foot back into a Lunge.
11. Exhale and lower your left knee to the ground.
12. Bring your palms together in front of your chest in prayer position.
13. Inhale and extend your right leg back behind you into a Triangle Pose.
14. Exhale and lower your right arm to the ground.
15. Inhale and reach your left arm up to the sky.
16. Exhale and bring your left hand to your right ankle.
17. Inhale and reach your right arm up to the sky.
18. Exhale and bring your right hand to your left ankle.
19. Inhale and step your left foot forward into a Forward Bend.
20. Exhale and release your hands to the ground.
Mountain Pose
Mountain Pose is a basic yoga pose that is used as a foundation for many other poses. It is also a great pose to do when you need to take a break in your yoga practice.
1. Stand in Mountain Pose with your feet together.
2. Ground your feet into the ground and lengthen your spine.
3. Relax your shoulders and draw your shoulder blades down your back.
4. Engage your core and tuck your pelvis under.
5. Hold for 1-3 minutes.
Downward-Facing Dog
Downward-Facing Dog is a basic yoga pose that is used to warm up your body and stretch your hamstrings and calves.
1. Come to Downward-Facing Dog by starting in Tabletop Pose.
2. Place your hands shoulder-width apart on the ground and spread your fingers wide.
3. Press your hips up and back and straighten your legs.
4. Press your heels down into the ground and lengthen your spine.
5. Hold for 1-3 minutes.
Camel Pose
Camel Pose is a deep backbend that stretches your chest, shoulders, and abs. It is a more advanced pose that should be avoided if you have any lower back injuries.
1. Come to Camel Pose by starting in Tabletop Pose.
2. Place your hands on your hips and press your hips forward.
3. Reach back and grab your ankles.
4. Gently pull your ankles towards your butt and lift your chest up.
5. Hold for 1-3 minutes.
Bridge Pose
Bridge Pose is a deep backbend that stretches your chest, shoulders, and abs. It is a more advanced pose that should be avoided if you have any lower back injuries.
1. Lie on your back with your feet flat on the ground and your knees bent.
2. Place your hands on the ground on either side of your body.
3. Press your feet and hands into the ground and lift your hips up into the air.
4. Hold for 1-3 minutes.
Warrior I Pose
Warrior I Pose is a basic yoga pose that strengthens your legs and opens your hips.
1. Stand in Mountain Pose with your feet together.
2. Step your left foot back into a Lunge.
3. Lift your chest up and reach your arms overhead.
4. Hold for 1-3 minutes.
Warrior II Pose
Warrior II Pose is a basic yoga pose that strengthens your legs and opens your hips.
1. Stand in Mountain Pose with your feet together.
2. Step your left foot back into a Lunge.
3. Lift your chest up and reach your arms out to the sides.
4. Hold for 1-3 minutes.
Warrior III Pose
Warrior III Pose is a basic yoga pose that strengthens your legs and opens your hips.
1. Stand in Mountain Pose with your feet together.
2. Step your left foot back into a Lunge.
3. Lift your chest up and reach your arms out to the sides.
4. Shift your weight onto your left leg and lift your right leg up into the air.
5. Hold for 1-3 minutes.
Extended Triangle Pose
Extended Triangle Pose is a deep hip opener that stretches your hamstrings and quads. It is a more advanced pose that should be avoided if you have any lower back injuries.
1. Stand in Mountain Pose with your feet together.
2. Step your left foot back into a Triangle Pose.
3. Reach your right arm up to the sky and your left arm down to the ground.
4. Hold for 1-3 minutes.
Half Moon Pose
Half Moon Pose is a deep hip opener that stretches your hamstrings and quads. It is a more advanced pose that should be avoided if you have any lower back injuries.
1. Stand in Mountain Pose with your feet together.
2. Step your left foot back into a Triangle Pose.
3. Reach your right arm up to the sky and your left arm down to the ground.
4. Shift your weight onto your left leg and lift your right leg up into the air.
5. Hold for 1-3 minutes.
Tree Pose
Tree Pose is a basic yoga pose that strengthens your legs and opens your hips.
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.
