Baptiste Yoga Sequence

Baptiste Yoga Sequence

This sequence is designed to help you open up your hips and improve your flexibility.

1. Start in Downward Dog.

2. Inhale and step your right foot forward between your hands.

3. Exhale and fold forward, keeping your spine long.

4. Hold for a few breaths, then inhale and lift back up to Downward Dog.

5. Repeat on the left side.

Yoga Power Sequence

: The Warrior Series

The Warrior Series is a powerful yoga sequence that targets the entire body. The sequence is named for the warrior because it is designed to give you the strength, power and courage of a warrior.

The Warrior Series begins with the Sun Salutation, which warms up the body and prepares it for the more intense exercises that follow. The sequence then moves on to the Warrior I and Warrior II poses. These poses work the legs, hips and shoulders, and help to build strength and power.

The sequence then moves on to the Triangle pose, which stretches the sides of the body and strengthens the legs and hips. The sequence ends with the Extended Triangle pose, which strengthens the legs and hips and stretches the entire body.

The Warrior Series is a challenging yoga sequence that will help you to build strength, power and courage. The poses are all named for warriors, and they will help you to feel like a warrior yourself.

Strong Yoga Sequence

for Core Strength

A strong core is key for overall health and wellbeing. Not only does a strong core look great, but it also helps to support good posture, prevent back pain, and improve athletic performance.

A good yoga sequence for core strength should include poses that target all of the muscles in the core area, including the rectus abdominis, transverse abdominis, obliques, and the lower back.

Here is a great yoga sequence to help you build core strength:

1. Mountain Pose (Tadasana)

Mountain pose is a great way to start any yoga sequence. It is a basic standing pose that teaches good posture and helps to activate the core muscles.

To do mountain pose, stand tall with your feet together and your arms at your sides. Engage your core muscles and pull your shoulders down away from your ears. Hold for 5-10 breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a classic yoga pose that is great for strengthening the core muscles. It also helps to open the shoulders and stretch the hamstrings.

To do downward-facing dog, start in mountain pose. Then, bend your knees and lift your hips up in the air, coming into Downward-Facing Dog. Spread your fingers wide and press your heels into the ground. Hold for 5-10 breaths.

3. Plank Pose (Phalakasana)

Plank pose is another great pose for strengthening the core muscles. It is also a great way to increase overall strength and stability.

To do plank pose, start in Downward-Facing Dog. Then, step your feet forward so that your body is in a straight line from your head to your heels. Keep your core engaged and your shoulders down away from your ears. Hold for 5-10 breaths.

4. Boat Pose (Navasana)

Boat pose is a great pose for strengthening the abs and the lower back. It is also a great way to improve balance and coordination.

To do boat pose, sit on the ground with your knees bent and your feet together. Lean back and lift your feet off the ground, coming into boat pose. Hold for 5-10 breaths.

5. Side Plank (Vasisthasana)

Side plank is a great pose for strengthening the obliques and the lower back. It is also a great way to improve balance and coordination.

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To do side plank, start in plank pose. Then, lift your right hand off the ground and turn your body to the right, coming into side plank. Keep your left hand on the ground and your core engaged. Hold for 5-10 breaths. Then switch sides.

6. Crow Pose (Bakasana)

Crow pose is a great pose for strengthening the abs and the upper body. It is also a great way to improve balance and coordination.

To do crow pose, start in squat position with your feet together. Place your hands on the ground in front of you, then lift your feet off the ground and come into crow pose. Keep your core engaged and your shoulders down away from your ears. Hold for 5-10 breaths.

7. Superman Pose (Salabhasana)

Superman pose is a great pose for strengthening the lower back and the glutes. It is also a great way to improve posture.

To do superman pose, lie on your stomach with your arms and legs extended. Then, lift your arms and legs off the ground, coming into superman pose. Hold for 5-10 breaths.

8. Bridge Pose (Setu Bandhasana)

Bridge pose is a great pose for strengthening the abs and the lower back. It is also a great way to improve flexibility in the hips.

To do bridge pose, lie on your back with your knees bent and your feet flat on the ground. Then, lift your hips up in the air, coming into bridge pose. Hold for 5-10 breaths.

9. Cobra Pose (Bhujangasana)

Cobra pose is a great pose for strengthening the abs and the upper body. It is also a great way to improve flexibility in the chest and the shoulders.

To do cobra pose, lie on your stomach with your arms extended in front of you. Then, lift your chest and head up, coming into cobra pose. Hold for 5-10 breaths.

10. Child’s Pose (Balasana)

Child’s pose is a great pose for relaxing the body and the mind. It is also a great way to stretch the hips and the lower back.

To do child’s pose, sit on the ground with your knees bent and your feet together. Then, extend your arms in front of you and fold your torso over your thighs, coming into child’s pose. Hold for 5-10 breaths.

Easy To Remember Yoga Sequence

For Flexibility

This yoga sequence is designed to improve flexibility. It is easy to remember and can be done anywhere, without any special equipment.

1. Start in a comfortable seated position.

2. Reach for your toes and hold for 5-10 seconds.

3. Reach for the sky and hold for 5-10 seconds.

4. Reach for your left ear and hold for 5-10 seconds.

5. Reach for your right ear and hold for 5-10 seconds.

6. Repeat steps 2-5.

7. Finish in a comfortable seated position.

Yin Yoga Water Element Sequence

This sequence focuses on the water element, and is designed to open and release the hips, pelvis and lower back.

The water element is associated with the hips, pelvis and lower back, and is responsible for fluidity, movement and change. In this sequence, we will open and release the hips, pelvis and lower back, to allow for greater fluidity, movement and change in these areas.

The sequence begins with a hip opener to open the hips and pelvis. We then move on to a pose that releases the lower back, before finishing with a pose that balances the water element.

Hip Opener:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

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Pose for Lower Back Release:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

Now, reach your arms out in front of you and lean forward to increase the stretch. Hold for 5-10 breaths.

Pose for Water Element Balance:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

Now, reach your arms out in front of you and lean forward to increase the stretch. Hold for 5-10 breaths.

Bring your palms together in front of your chest, and sit up tall.

This sequence focuses on the water element, and is designed to open and release the hips, pelvis and lower back. The water element is associated with the hips, pelvis and lower back, and is responsible for fluidity, movement and change. In this sequence, we will open and release the hips, pelvis and lower back, to allow for greater fluidity, movement and change in these areas.

The sequence begins with a hip opener to open the hips and pelvis. We then move on to a pose that releases the lower back, before finishing with a pose that balances the water element.

Hip opener:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

Pose for lower back release:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

Now, reach your arms out in front of you and lean forward to increase the stretch. Hold for 5-10 breaths.

Pose for water element balance:

Start in a seated position with your legs extended in front of you. Bend your left knee and place your left ankle on your right thigh. Reach your right arm behind you and clasp your left hand around your right ankle. Gently pull your ankle towards your glutes, and lean forward to increase the stretch. Hold for 5-10 breaths, then switch sides.

Now, reach your arms out in front of you and lean forward to increase the stretch. Hold for 5-10 breaths.

Bring your palms together in front of your chest, and sit up tall.