Backbend Yoga Sequence For Beginners
If you’re new to yoga, a backbend sequence can be a great way to introduce yourself to some of the basic poses and principles of the practice. Backbends are a great way to open up your chest and lungs, and to stretch your spine. They can also be a challenge, so if you’re new to yoga, be sure to take it slow and listen to your body.
The following sequence includes a few basic backbends, as well as a few variations that might be a bit more challenging. If you’re not sure how to do a particular pose, be sure to check out a yoga class or watch a yoga tutorial online.
Mountain Pose (Tadasana)
Start in Mountain Pose, which is a simple, basic pose that helps you to find your alignment and center. Stand with your feet together, and press down evenly through your feet and your palms. Engage your core, and tuck your tailbone under. Hold for a few breaths, and then move on to the next pose.
Camel Pose (Ustrasana)
Camel Pose is a great way to open up your chest and lungs. Start in Tabletop Pose, with your hands on the floor directly below your shoulders and your knees hip-width apart. Press down into your hands and lift your hips up off the floor. Reach back with your hands and grab your ankles. Keep your core engaged, and slowly start to arch your back. Hold for a few breaths, and then release back to Tabletop Pose.
Cow Face Pose (Gomukhasana)
Cow Face Pose is a great way to stretch your hips and shoulders. Start in seated position with your legs crossed. Reach your right arm across your body and bend your elbow, so that you can reach your right hand to your left shoulder. Reach your left arm behind you and bend your elbow, so that you can reach your left hand to your right shoulder. Hold for a few breaths, and then switch sides.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a great way to stretch your spine and open up your chest. Start in Tabletop Pose, with your hands on the floor directly below your shoulders and your knees hip-width apart. Press down into your hands and lift your hips up off the floor. Keep your core engaged, and slowly start to lift your chest and upper back off of the floor. Hold for a few breaths, and then release back to Tabletop Pose.
King Pigeon Pose (Eka Pada Rajakapotasana)
King Pigeon Pose is a deep hip stretch that can be a bit challenging for beginners. Start in Downward-Facing Dog Pose. Step your right foot forward between your hands, and then lower your left knee to the floor. Keep your left foot flexed, and reach your left arm up toward the ceiling. Place your right hand on the floor behind you, and slowly start to fold forward. Hold for a few breaths, and then switch sides.
Blindfolded Yoga Sequence
There are many benefits to practicing yoga, including improved flexibility, strength, and balance. But what if you could take those benefits a step further by practicing yoga while blindfolded?
The practice of blindfolded yoga can be a fun and challenging way to deepen your yoga practice. It can also help you to focus more on your breath and your body, and to connect more with your inner self.
Here is a simple yoga sequence that you can try while blindfolded:
1. Start in a comfortable seated position, with your eyes closed.
2. Inhale deeply and exhale fully, then begin to focus on your breath.
3. Slowly fold forward, keeping your spine straight, and hold for a few breaths.
4. Release and sit up tall, then repeat the fold.
5. Next, move into a Child’s Pose.
6. Hold the pose for a few breaths, then release and sit up tall.
7. Finally, recline back into a Corpse Pose, and hold for a few minutes.
When you are first starting out, it may be helpful to have someone else guide you through the sequence. As you become more comfortable with it, you can try doing it on your own.
Remember to always listen to your body and to stop if you feel any pain or discomfort. Yoga is meant to be a safe and enjoyable practice, so take it at your own pace.
The practice of blindfolded yoga can be a fun and challenging way to deepen your yoga practice. It can also help you to focus more on your breath and your body, and to connect more with your inner self.
Relaxing Yin Yoga Sequence
for Back Pain
If you are one of the millions of people who suffer from back pain, you know how debilitating it can be. The good news is that yoga can help. The following Yin Yoga sequence is specifically designed to help release tension and pain in the back.
1. Start by standing in Mountain Pose (Tadasana), with your feet hip-width apart and your hands at your sides.
2. Inhale and reach your arms overhead, then exhale and fold forward, keeping your spine long as you fold.
3. Hang your head and relax your neck. Allow your spine to curve naturally.
4. Hold for 5-10 breaths, then slowly rise back up to standing.
5. Next, come into a seated position with your legs extended in front of you.
6. Bring one knee into your chest, then extend the other leg out straight.
7. Hold for 5-10 breaths, then switch legs.
8. Finally, come into Child’s Pose (Balasana).
9. Rest here for a few minutes, allowing your back to relax.
This sequence is a great way to release tension and pain in the back, and it can be done any time you need relief. If you have back pain that is chronic or severe, please consult with a doctor or yoga teacher before doing this sequence.
Baby Yoga Sequence
: 6-9 months old
Welcome to baby yoga! This sequence is designed for babies aged 6-9 months old.
Before you begin, make sure your baby is comfortable and has been fed and changed recently. If your baby is not feeling well, or is teething, please wait until they are feeling better before trying yoga.
Always be aware of your baby’s mood and energy level, and stop if they get cranky or seem unhappy.
Start by finding a comfortable place to practice with your baby. You can either do this on the floor or in a seated position.
1. Mountain Pose (Tadasana)
Start in mountain pose to ground and center yourself. As you inhale, feel your spine lengthen and your chest open. As you exhale, feel your tummy muscles contract.
2. Child’s Pose (Balasana)
Next, move into child’s pose. This pose is a great way to soothe and calm your baby. As you inhale, lengthen your spine and as you exhale, relax your body into the pose.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Move into downward-facing dog to stretch your body. As you inhale, feel your spine lengthen and as you exhale, press your hips and heels toward the ground.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Next, move into cat-cow pose. This pose helps to warm up your spine and opens your chest. As you inhale, arch your back and look up at the ceiling. As you exhale, round your back and tuck your chin into your chest.
5. Seated Forward Bend (Paschimottanasana)
Move into seated forward bend to stretch your hamstrings and spine. As you inhale, lengthen your spine and as you exhale, fold forward from your hips.
6. Butterfly Pose (Baddha Konasana)
Move into butterfly pose to stretch your inner thighs and groin. As you inhale, lengthen your spine and as you exhale, fold forward from your hips.
7. Hero’s Pose (Virasana)
Move into hero’s pose to stretch your thighs and ankles. As you inhale, lengthen your spine and as you exhale, fold forward from your hips.
8. Legs-Up-the-Wall Pose (Viparita Karani)
Move into legs-up-the-wall pose to relax your body. As you inhale, lengthen your spine and as you exhale, relax your body into the pose.
9. Savasana
End your practice with savasana. As you inhale, lengthen your spine and as you exhale, relax your body into the pose. Stay in the pose for 5-10 minutes.
Thank you for practicing baby yoga with me! I hope you and your baby enjoy this sequence.
15 Sequence Yoga Series
The 15 Sequence Yoga Series is designed to improve your strength, flexibility, and balance. The series consists of 15 poses that are each held for a specific number of breaths. The poses are arranged in a sequential order so that they flow smoothly into each other.
The series begins with two poses that warm up your body and prepare you for the more challenging poses that follow. The next six poses focus on strengthening your arms and legs. The next four poses improve your balance and flexibility. The final three poses are relaxation poses that help you to wind down and cool down your body.
The 15 Sequence Yoga Series is a great way to improve your overall fitness and well-being. It can be done as a standalone workout or as part of a larger yoga routine.
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.
