Autumn Yin Yoga Sequence
The autumn season is a time to transition and let go of what is no longer needed in our lives. As the leaves fall from the trees and the air becomes cooler, we can use this time to reflect on what we would like to release and let go of in order to make way for new growth.
A yoga sequence that can help to support this process of letting go is an autumn yin yoga sequence. Yin yoga is a slower and more meditative style of yoga that focuses on holding poses for longer periods of time. This type of yoga is perfect for the autumn season as it helps to slow down and connect with our inner selves.
The following sequence is designed to help release tension in the hips and lower back, which can often be areas that store stress and tension. The poses are all held for 3-5 minutes, so take your time and allow yourself to relax into each pose.
1. Child’s Pose (Balasana)
This pose is a wonderful way to begin any yoga sequence, as it helps to calm the mind and relax the body. Come onto all fours, then lower your forehead to the floor. Extend your arms out in front of you, and allow your hips and lower back to sink into the floor. Breathe deeply and relax into the pose.
2. Pigeon Pose (Eka Pada Rajakapotasana)
This pose is a great way to release tension in the hips and thighs. From Child’s Pose, extend your right leg out behind you. Bring your right ankle to your left wrist, then slowly lower your hips towards the floor. Stay here for 3-5 minutes, then switch sides.
3. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose is a great way to stretch the hamstrings and hips. Lie down on your back and extend your right leg up into the air. Reach for your right ankle with your right hand, then slowly lower your leg towards the floor. Hold here for 3-5 minutes, then switch sides.
4. Half Camel Pose (Ardha Ustrasana)
This pose is a great way to open up the chest and hips. From Supine Hand-To-Big-Toe Pose, reach for your left ankle with your left hand. Bring your left heel towards your butt, then slowly lift your torso and reach for your right hand on the floor. Stay here for 3-5 minutes, then switch sides.
5. Corpse Pose (Savasana)
The final pose of any yoga sequence is Corpse Pose. This pose is a time to relax and allow the body to restore and rejuvenate. Lie down on your back and allow your arms and legs to fall to the sides. Close your eyes and breathe deeply. Stay here for 5-10 minutes.
Amazing Yoga Sequence
for Flexibility and Strength
If you are looking for a challenging yoga sequence that will help improve your flexibility and strength, look no further! This sequence is a great way to progress your practice and achieve new levels of fitness.
The sequence begins with a few basic poses to warm up your body. Next, you will move on to more advanced poses that require greater flexibility and strength. Be sure to take your time and listen to your body as you practice. If a pose is too challenging, feel free to modify it or skip it altogether.
The final pose in the sequence is a challenging backbend. If you are not yet able to do a backbend, feel free to skip this pose and end your sequence with a seated meditation.
Happy practicing!
Warrior I (Virabhadrasana I)
This basic Warrior I pose is a great way to start your yoga sequence. It builds strength and flexibility in your legs and hips.
To begin, stand in Tadasana (Mountain Pose). Step your left foot back about 3-4 feet and turn your left heel in so that your toes are pointing out to the side. Bend your right knee and sink your hips down towards the floor. Reach your arms up towards the sky and hold for 5-10 breaths.
To come out of the pose, slowly lower your arms and straighten your right knee. Step your left foot forward and return to Tadasana. Repeat on the other side.
Downward-Facing Dog (Adho Mukha Svanasana)
This basic Downward-Facing Dog pose is a great way to stretch your hamstrings, shoulders, and back.
To begin, come to all fours on your hands and knees. tuck your toes and lift your hips up towards the sky, coming into Downward-Facing Dog. Hold for 5-10 breaths.
To come out of the pose, slowly lower your hips back to the floor and release your hands and knees. Rest for a moment in Child’s Pose.
Puppy Dog Pose (Uttana Shishosana)
This basic Puppy Dog pose is a great way to stretch your hips, shoulders, and back.
To begin, come to all fours on your hands and knees. tuck your toes and lift your hips up towards the sky, coming into Downward-Facing Dog. Hold for 5-10 breaths.
To come out of the pose, slowly lower your hips back to the floor and release your hands and knees. Step your right foot forward and come into Puppy Dog pose. Hold for 5-10 breaths, then switch to the left side.
Forward Bend (Uttanasana)
This basic Forward Bend pose is a great way to stretch your hamstrings and back.
To begin, stand in Tadasana (Mountain Pose). Step your left foot forward about 3-4 feet and bend your left knee. Reach your hands down towards the floor and hold for 5-10 breaths.
To come out of the pose, slowly lift your hands and straighten your left knee. Step your left foot back and return to Tadasana. Repeat on the other side.
Runner’s Lunge (Anjaneyasana)
This basic Runner’s Lunge pose is a great way to stretch your hip flexors and quads.
To begin, come to all fours on your hands and knees. Step your left foot forward between your hands and lift your torso up. Hold for 5-10 breaths.
To come out of the pose, slowly lower your torso and left foot back to the floor. Step your right foot forward and come into Runner’s Lunge. Hold for 5-10 breaths, then switch to the left side.
Mountain Pose (Tadasana)
This basic Mountain Pose is a great way to end your yoga sequence. It builds strength and flexibility in your legs and hips.
To begin, stand in Tadasana (Mountain Pose). Step your left foot back about 3-4 feet and turn your left heel in so that your toes are pointing out to the side. Bend your right knee and sink your hips down towards the floor. Reach your arms up towards the sky and hold for 5-10 breaths.
To come out of the pose, slowly lower your arms and straighten your right knee. Step your left foot forward and return to Tadasana. Repeat on the other side.
60 Min Yoga Sequence Pdf
If you’re looking for a yoga sequence that will help you build strength, increase flexibility, and improve your overall health, you’ve come to the right place. This 60-minute yoga sequence is designed to do all of that and more.
The sequence begins with a few standing poses to warm up the body. Next, we move on to some foundational poses that will help you to build strength and flexibility. The sequence ends with a few relaxation poses to help you wind down and restore energy.
So, without further ado, let’s get started!
Chair Yoga And Flow Sequence
Chair yoga is a great way to add some movement and flexibility to your day. It can be done anywhere there is a chair, and no special equipment is needed. This sequence is a great way to get started with chair yoga.
Start by sitting in the chair with your feet flat on the ground. Inhale, and as you exhale, twist to the right, reaching your left arm across your body to touch your right hand. Hold for a few breaths, then switch sides.
Next, inhale and reach your arms up overhead. As you exhale, fold forward, reaching your hands toward the ground. Hold for a few breaths, then slowly rise back up to standing.
Next, stand behind the chair with your feet hip-width apart. Reach your arms out to the sides and hinge at the hips to fold forward, placing your hands on the top of the chair. Hold for a few breaths, then slowly rise back up to standing.
Finally, stand in front of the chair with your feet hip-width apart. Reach your arms out to the sides and hinge at the hips to fold forward, placing your hands on the seat of the chair. Hold for a few breaths, then slowly rise back up to standing.
This sequence can be repeated as many times as you like. Be sure to listen to your body and take breaks as needed. Chair yoga is a great way to add some movement and flexibility to your day, and it can be done anywhere there is a chair.
Easy Yoga Sequence Before Bed
There are many reasons why people might want to do a yoga sequence before bed. Maybe they find that it relaxes them and helps them fall asleep more easily. Maybe they find that it helps them to get more restful sleep. Or maybe they find that it helps to relieve tension and stress that they might be feeling.
No matter what the reason, doing a yoga sequence before bed can be a great way to relax and prepare your body and mind for a good night’s sleep. Here is a simple yoga sequence that you can try before bed:
1. Start by lying down on your back and taking a few deep breaths.
2. Bring your knees into your chest and clasp your hands around your ankles. Rock back and forth a few times.
3. Release your knees and extend your legs out straight. Point your toes and stretch your legs as far as you can. Hold for a few seconds, then release.
4. Bring your knees back into your chest and clasp your hands around your ankles. Rock back and forth a few times.
5. Extend your legs out straight and press your heels into the ground. Lift your torso up and extend your arms straight out in front of you. Hold for a few seconds, then release.
6. Bring your knees back into your chest and clasp your hands around your ankles. Rock back and forth a few times.
7. Extend your legs out straight and press your heels into the ground. Lift your torso up and extend your arms straight out in front of you. Hold for a few seconds, then release.
8. Bring your right knee into your chest and clasp your hands around your right ankle. Extend your left leg out straight. Hold for a few seconds, then release.
9. Bring your left knee into your chest and clasp your hands around your left ankle. Extend your right leg out straight. Hold for a few seconds, then release.
10. Extend your legs out straight and press your heels into the ground. Lift your torso up and extend your arms straight out in front of you. Hold for a few seconds, then release.
11. Bring your knees into your chest and clasp your hands around your ankles. Rock back and forth a few times.
12. Release your knees and extend your legs out straight. Point your toes and stretch your legs as far as you can. Hold for a few seconds, then release.
13. Take a few deep breaths and relax.
When doing this sequence, it’s important to go slowly and to listen to your body. If any of the poses feel uncomfortable or too challenging, simply skip them and move on to the next one. And always remember to relax and breathe deeply when you’re finished.
The benefits of doing a yoga sequence before bed can be profound. Not only can it help you to relax and fall asleep more easily, but it can also help to relieve tension and stress, and to improve your overall sleep quality. So if you’re looking for a way to get a better night’s sleep, try doing a yoga sequence before bed. You might be surprised at how beneficial it can be.
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.
