Basic Yoga Stretch Sequence
This yoga stretch sequence is designed to help improve flexibility and range of motion. It can be performed before or after a workout, or as a standalone routine.
1. Camel pose:
This pose helps lengthen the spine and open the chest.
To perform camel pose:
1. Kneel on the floor with your knees hip-width apart.
2. Place your hands on your hips.
3. Push your hips forward and lean back, arching your back.
4. Hold for 10-30 seconds, then release.
2. Downward facing dog:
This pose helps stretch the hamstrings, calves and back.
To perform downward facing dog:
1. Start on your hands and knees.
2. Tuck your toes and lift your hips up and back, extending your arms and legs.
3. Hold for 10-30 seconds, then release.
3. Chair pose:
This pose helps improve flexibility in the hips and thighs.
To perform chair pose:
1. Stand with your feet hip-width apart.
2. Bend your knees and squat down, bringing your thighs parallel to the floor.
3. Extend your arms overhead.
4. Hold for 10-30 seconds, then release.
4. Triangle pose:
This pose helps stretch the hamstrings and inner thighs.
To perform triangle pose:
1. Stand with your feet 3-4 feet apart.
2. Turn your right toes out and your left toes in, and extend your arms out to the sides.
3. Bend your right knee and reach your right arm to the inside of your right thigh.
4. Hold for 10-30 seconds, then release.
5. Warrior I pose:
This pose helps improve flexibility in the hips and thighs.
To perform warrior I pose:
1. Stand with your feet 3-4 feet apart.
2. Turn your right toes out and your left toes in, and extend your arms out to the sides.
3. Bend your right knee and reach your right arm to the inside of your right thigh.
4. Hold for 10-30 seconds, then release.
6. Seated forward bend:
This pose helps stretch the hamstrings, calves and back.
To perform seated forward bend:
1. Sit on the floor with your legs straight out in front of you.
2. Bend forward, reaching your hands toward your feet.
3. Hold for 10-30 seconds, then release.
Yoga Hip Sequence
There are so many yoga poses that help to open and stretch the hips, but sometimes it can be hard to know which ones to do and in what order. This sequence is a great way to open up the hips, and it can be tailored to fit your own needs and abilities.
Start by standing in Tadasana (Mountain Pose). Take a moment to find your center and connect with your breath. When you’re ready, begin to move through the following poses.
1. Triangle Pose
From Tadasana, step your left foot out to the side and hinge at your hips to fold over your left leg. Reach your right hand towards the floor and your left hand towards the sky. Hold for 5-10 breaths, then switch sides.
2. Half Camel Pose
From Triangle Pose, come back to standing and step your right foot forward. Reach your hands towards your back to grab your right ankle or heel. If you can’t reach your heel, reach for a strap or towel. Hold for 5-10 breaths, then switch sides.
3. Low Lunge
From Half Camel Pose, step your left foot back to come into a Low Lunge. Keep your left knee stacked over your left ankle and your right hip pointed towards the sky. Hold for 5-10 breaths, then switch sides.
4. Lizard Pose
From Low Lunge, step your right foot to the outside of your right hand. Drop your left knee to the floor and extend your left arm overhead. Keep your right hip pointed towards the sky. Hold for 5-10 breaths, then switch sides.
5. Cow Face Pose
From Lizard Pose, come back to standing and cross your right ankle over your left knee. Bend your knees and sink your hips down towards the floor. Reach your hands towards your feet and hold for 5-10 breaths. Switch sides.
6. Pigeon Pose
From Cow Face Pose, come into a deep Pigeon Pose by dropping your back knee to the floor and extending your front leg out in front of you. Keep your hips square to the front of the room and your chest open. Hold for 5-10 breaths, then switch sides.
7. Supine Hand-To-Big-Toe Pose
From Pigeon Pose, lie down on your back and extend your right leg up to the sky. Hold your right ankle and bring your right leg towards your chest. Hold for 5-10 breaths, then switch sides.
8. Happy Baby Pose
From Supine Hand-To-Big-Toe Pose, bring your knees into your chest and grab onto your outer thighs. Gently pull your knees towards your chest and hold for 5-10 breaths.
9. Corpse Pose
Finish your sequence by lying down in Corpse Pose. Close your eyes and breathe deeply. Stay here for 5-10 minutes.
Osteoporosis Yoga Sequence
The yoga sequence for osteoporosis is designed to improve bone density and prevent or reverse bone loss. The sequence includes poses that improve balance and strength, as well as poses that compress and stretch the spine.
The first pose in the sequence is Mountain Pose (Tadasana). Mountain Pose strengthens the legs and spine, and improves balance.
The next pose is Downward-Facing Dog (Adho Mukha Svanasana). Downward-Facing Dog stretches the spine and hamstrings, and strengthens the arms and legs.
The next pose is Triangle Pose (Trikonasana). Triangle Pose stretches the hamstrings and groin, and strengthens the legs and spine.
The next pose is Half Moon Pose (Ardha Chandrasana). Half Moon Pose strengthens the arms and legs, and improves balance.
The next pose is Warrior I Pose (Virabhadrasana I). Warrior I Pose strengthens the legs and spine, and improves balance.
The next pose is Warrior II Pose (Virabhadrasana II). Warrior II Pose strengthens the legs and spine, and improves balance.
The next pose is Extended Triangle Pose (Utthita Trikonasana). Extended Triangle Pose stretches the hamstrings and groin, and strengthens the legs and spine.
The next pose is Gate Pose (Parighasana). Gate Pose stretches the hamstrings and groin, and strengthens the legs and spine.
The final pose in the sequence is Corpse Pose (Savasana). Corpse Pose relaxes the body and mind, and restores energy.
Gentle Yoga Sequence Pdf
Gentle Yoga Sequence Pdf
This gentle yoga sequence pdf is designed for those who are new to yoga or for those who are looking for a softer practice. The sequence is beginner friendly and can be modified to fit your needs. The poses in this sequence are all basic postures that are typically found in a beginner yoga class.
The sequence begins with a few simple warm-up poses to get your body moving and your heart rate up. Next, you will move in to a few standing poses. These poses help to improve your balance and strength. The final portion of the sequence is a series of seated and reclined poses. These poses help to stretch and release tension in the body.
If you are new to yoga, it is important to take your time and move slowly through the poses. You can always stay in a pose for a longer period of time if you feel like you need more time. If a pose is too difficult, you can always modify it to make it more comfortable.
Warm-up Poses
1. Mountain Pose
2. Chair Pose
3. Downward Dog
4. Cat-Cow Pose
5. Upward Dog Pose
Standing Poses
1. Warrior I Pose
2. Warrior II Pose
3. Triangle Pose
4. Half Moon Pose
5. Extended Triangle Pose
6. Gate Pose
7. Tree Pose
8. Reverse Warrior Pose
9. Chair Pose
10. Standing Forward Bend
Seated and Reclined Poses
1. Child’s Pose
2. Cobbler’s Pose
3. Bound Angle Pose
4. Camel Pose
5. Fish Pose
6. Happy Baby Pose
7. Corpse Pose
After Lunch Yoga Sequence
When you’ve had a big lunch and feel weighed down, these yoga poses will help to stretch and open your body. They are also great for relieving tension in the neck and shoulders.
1. Downward-Facing Dog
This pose is great for stretching out the hamstrings and calves. It also helps to open up the chest and shoulders.
Start in a tabletop position on your hands and knees.
Then, tuck your toes under and press your hips up and back, extending your legs and arms.
Make sure to keep your spine straight and your head between your arms.
Hold for 5-10 breaths.
2. Cat-Cow
This pose is great for warming up the spine and releasing tension in the neck and shoulders.
Start on all fours with your spine neutral.
Inhale as you arch your back and look up, and exhale as you round your spine and tuck your chin.
Make sure to move slowly and with control.
Repeat for 5-10 breaths.
3. Child’s Pose
This pose is a great way to stretch out the hips, thighs, and ankles.
Start on all fours, then spread your knees wide and sit back on your heels.
Extend your arms forward and rest your forehead on the floor.
Stay here for 5-10 breaths.
4. Camel Pose
This pose is great for stretching the chest and hips.
Start in a kneeling position, then reach back and grab your heels.
Make sure to keep your spine straight, and don’t let your head and neck hang down.
Hold for 5-10 breaths.
5. Seated Forward Fold
This pose is great for stretching the hamstrings and spine.
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your toes.
If you can’t reach your toes, try to reach for your shins or ankles.
