Beginner Yoga Sequence For Hips
and Hamstrings
If you’re looking to open up your hips and hamstrings, this sequence is for you. The poses are basic and accessible, and they’ll help to warm up your body and prepare you for a deeper practice.
1. Mountain pose (Tadasana)
Start in mountain pose. Ground down through your feet and feel your legs grow heavy. Engage your quadriceps and lift your kneecaps. Pull your navel in toward your spine and lengthen your tailbone down. Reach up through your fingertips and press your shoulder blades down your back.
2. Downward facing dog (Adho Mukha Svanasana)
From mountain pose, step or jump your feet back to come into downward facing dog. Spread your fingers wide and press your palms into the ground. Draw your navel in and lengthen your spine upward. Keep your head between your arms and your heels pressing down.
3. Half Camel pose (Ardha Ustrasana)
From downward facing dog, come into half camel pose. Reach your right hand toward the ceiling and press your left hand into your back. Draw your right hip back and press your tailbone down. Keep your gaze up at your right hand.
4. Half Camel pose variation
If you’re feeling strong, you can do a variation of half camel pose. Reach your right hand toward the ceiling and press your left hand into your back. Draw your right hip back and press your tailbone down. Reach your right hand behind you and clasp your hands together. Keep your gaze up at your right hand.
5. Triangle pose (Trikonasana)
From half camel pose, step your feet back into a wide triangle pose. Turn your right toes out and your left toes in. Reach your right arm toward the ceiling and your left arm toward the ground. Keep your shoulders down and your navel pulled in.
6. Triangle pose variation
If you’re feeling strong, you can do a variation of triangle pose. Turn your right toes out and your left toes in. Reach your right arm toward the ceiling and your left arm toward the ground. Keep your shoulders down and your navel pulled in. Reach your right hand toward the floor and your left hand toward the ceiling.
7. Half moon pose (Ardha Chandrasana)
From triangle pose, lift your right arm and reach it toward the ceiling. Reach your left arm toward the ground. Keep your hips facing forward and your gaze focused on your right hand.
8. Half moon pose variation
If you’re feeling strong, you can do a variation of half moon pose. Lift your right arm and reach it toward the ceiling. Reach your left arm toward the ground. Keep your hips facing forward and your gaze focused on your right hand. Bend your right knee and reach your right hand to your ankle.
9. Warrior I pose (Virabhadrasana I)
From half moon pose, step your feet back into a wide warrior I pose. Turn your right toes out and your left toes in. Reach your right arm toward the ceiling and your left arm toward the ground. Bend your right knee and sink down into your hips. Keep your shoulders down and your navel pulled in.
10. Warrior I pose variation
If you’re feeling strong, you can do a variation of warrior I pose. Turn your right toes out and your left toes in. Reach your right arm toward the ceiling and your left arm toward the ground. Bend your right knee and sink down into your hips. Reach your right hand to your right ankle and your left hand to your left ankle.
11. Chair pose (Utkatasana)
From warrior I pose, come into chair pose. Sink down into your hips and reach your arms toward the ceiling. Keep your shoulders down and your navel pulled in.
12. Chair pose variation
If you’re feeling strong, you can do a variation of chair pose. Sink down into your hips and reach your arms toward the ceiling. Reach your right arm forward and your left arm back. Keep your shoulders down and your navel pulled in.
13. Forward fold (Uttanasana)
From chair pose, come into a forward fold. Reach your hands toward the ground and keep your spine long. If you can, clasp your hands together. If you can’t reach the ground, fold your arms and rest your head on your arms.
14. Seated forward fold variation
If you’re feeling strong, you can do a variation of seated forward fold. Reach your hands toward the ground and keep your spine long. Reach your right arm forward and your left arm back. Keep your shoulders down and your navel pulled in.
15. Happy baby pose (Ananda Balasana)
From seated forward fold, come into happy baby pose. Reach your arms toward the floor and grab onto your ankles. Draw your knees toward your chest and keep your spine long.
16. Supine hamstring stretch
Lie down on your back and extend your legs straight out. Bend your right knee and place your right foot on your left thigh. Reach your left hand toward your right ankle and hold onto your ankle. Keep your spine long and your shoulders down.
17. Supine hamstring stretch variation
If you’re feeling strong, you can do a variation of supine hamstring stretch. Bend your right knee and place your right foot on your left thigh. Reach your left hand toward your right ankle and hold onto your ankle. Reach your right hand toward the ceiling and hold onto your right ankle. Keep your spine long and your shoulders down.
Gentle Yoga Sequence Youtube
There are many benefits to practicing yoga. Yoga helps to improve flexibility, strength, and balance. It also helps to improve breathing and circulation. And, perhaps most importantly, yoga can help to reduce stress and tension.
If you are looking for a gentle yoga sequence to help you get started, here is a great one to try:
1. Start in a seated position with your spine straight.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward, keeping your spine straight.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, keeping your spine straight.
8. Inhale and reach your arms up overhead.
9. Exhale and fold forward, keeping your spine straight.
10. Inhale and reach your arms up overhead.
11. Exhale and fold forward, keeping your spine straight.
12. Inhale and reach your arms up overhead.
13. Exhale and fold forward, keeping your spine straight.
14. Inhale and reach your arms up overhead.
15. Exhale and fold forward, keeping your spine straight.
16. Inhale and reach your arms up overhead.
17. Exhale and fold forward, keeping your spine straight.
18. Inhale and reach your arms up overhead.
19. Exhale and fold forward, keeping your spine straight.
20. Inhale and reach your arms up overhead.
21. Exhale and fold forward, keeping your spine straight.
22. Inhale and reach your arms up overhead.
23. Exhale and fold forward, keeping your spine straight.
24. Inhale and reach your arms up overhead.
25. Exhale and fold forward, keeping your spine straight.
26. Inhale and reach your arms up overhead.
27. Exhale and fold forward, keeping your spine straight.
28. Inhale and reach your arms up overhead.
29. Exhale and fold forward, keeping your spine straight.
30. Inhale and reach your arms up overhead.
31. Exhale and fold forward, keeping your spine straight.
32. Inhale and reach your arms up overhead.
33. Exhale and fold forward, keeping your spine straight.
34. Inhale and reach your arms up overhead.
35. Exhale and fold forward, keeping your spine straight.
36. Inhale and reach your arms up overhead.
37. Exhale and fold forward, keeping your spine straight.
38. Inhale and reach your arms up overhead.
39. Exhale and fold forward, keeping your spine straight.
40. Inhale and reach your arms up overhead.
41. Exhale and fold forward, keeping your spine straight.
42. Inhale and reach your arms up overhead.
43. Exhale and fold forward, keeping your spine straight.
44. Inhale and reach your arms up overhead.
45. Exhale and fold forward, keeping your spine straight.
46. Inhale and reach your arms up overhead.
47. Exhale and fold forward, keeping your spine straight.
48. Inhale and reach your arms up overhead.
49. Exhale and fold forward, keeping your spine straight.
50. Inhale and reach your arms up overhead.
51. Exhale and fold forward, keeping your spine straight.
52. Inhale and reach your arms up overhead.
53. Exhale and fold forward, keeping your spine straight.
54. Inhale and reach your arms up overhead.
55. Exhale and fold forward, keeping your spine straight.
56. Inhale and reach your arms up overhead.
57. Exhale and fold forward, keeping your spine straight.
58. Inhale and reach your arms up overhead.
59. Exhale and fold forward, keeping your spine straight.
60. Inhale and reach your arms up overhead.
61. Exhale and fold forward, keeping your spine straight.
62. Inhale and reach your arms up overhead.
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68. Inhale and reach your arms up overhead.
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72. Inhale and reach your arms up overhead.
73. Exhale and fold forward, keeping your spine straight.
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77. Exhale and fold forward, keeping your spine straight.
78. Inhale and reach your arms up overhead.
79. Exhale and fold forward, keeping your spine straight.
80. Inhale and reach your arms up overhead.
81. Exhale and fold forward, keeping your spine straight.
82. Inhale and reach your arms up overhead.
83. Exhale and fold forward, keeping your spine straight.
84. Inhale and reach your arms up overhead.
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90. Inhale and reach your arms up overhead.
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100. Inhale and reach your arms up overhead.
20 Minute Morning Yoga Sequence
If you are like most people, you are probably trying to squeeze in a workout before starting your day. But sometimes you just don’t have enough time to do a full hour-long workout. That’s where this 20-minute morning yoga sequence comes in.
This sequence starts with a few basic poses to warm up your body, and then moves on to some more challenging poses. If you don’t have time to do the entire sequence, try to do as many poses as you can.
1. Mountain pose (Tadasana)
This is the basic standing pose that is the foundation for many other poses.
2. Downward facing dog (Adho Mukha Svanasana)
This pose stretches your hamstrings and calves, and also helps to energize you.
3. Half Camel pose (Ardha Ustrasana)
This pose stretches your chest and back, and helps to improve your posture.
4. Warrior I pose (Virabhadrasana I)
This pose strengthens your legs and tones your abs.
5. Chair pose (Utkatasana)
This pose is a great way to strengthen your thighs and glutes.
6. Triangle pose (Trikonasana)
This pose stretches your hamstrings, groin, and chest.
7. Extended Triangle pose (Utthita Trikonasana)
This pose is a deeper version of Triangle pose, and it also stretches your hips and shoulders.
8. Downward facing dog pose (Adho Mukha Svanasana)
This pose is a great way to end your sequence, as it stretches your hamstrings and calves.
A Truly Beginner Yoga Sequence To Stretch You Out
In order to get the most out of your yoga practice, it’s important to start with a few basic poses to warm up your body. This sequence is designed for beginners, and will help to stretch you out and get you ready for your more challenging Ashtanga or Vinyasa classes.
1. Mountain Pose (Tadasana)
This is the foundation of all standing poses. Stand with your feet together, and press your big toes and inner heels firmly into the ground. Engage your quadriceps and glutes, and lift your torso up tall. Relax your shoulders and arms down by your sides.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This is a classic pose that stretches the entire back of your body. Come onto all fours, and then press your hips up and back. Keep your spine long, and reach your heels toward the ground. Hold for 30 seconds to 1 minute.
3. Child’s Pose (Balasana)
This is a great resting pose that helps to soothe the mind and stretch the hips, thighs, and ankles. Come to all fours, and then sit back on your heels. Extend your arms forward, and allow your forehead to rest on the ground. Hold for 30 seconds to 1 minute.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This is a great pose to help warm up your spine and loosen up your back. Come to all fours, and then inhale as you arch your spine upward, and exhale as you round your spine downward. Cycle through this pose a few times, moving with your breath.
5. Extended Triangle Pose (Utthita Trikonasana)
This is a great pose to stretch your sides and open up your hips. Stand with your feet hip-width apart, and then step your left foot out to the side. Extend your right arm straight up toward the ceiling, and reach your left hand toward the ground. Hold for 30 seconds to 1 minute, then switch sides.
6. Seated Forward Bend (Paschimottanasana)
This is a great pose to stretch the hamstrings and spine. Sit with your legs straight out in front of you, and then fold forward, pressing your palms flat against the ground. Hold for 30 seconds to 1 minute.
7. Bridge Pose (Setu Bandhasana)
This is a great pose to stretch the chest and spine, and open up the hips. Lie on your back with your feet flat on the ground, and then press your hips up into the air. Keep your shoulders and arms flat on the ground, and hold for 30 seconds to 1 minute.
8. Corpse Pose (Savasana)
This is the ultimate resting pose, and is a great way to end your yoga practice. Lie flat on your back with your arms and legs spread out, and allow your body to relax completely. Stay in this pose for 5 to 10 minutes.
Barkan Yoga Sequence
:
The Barkan Yoga sequence is a powerful and invigorating yoga flow that is designed to energize and rejuvenate the body. The sequence is named after its creator, Rabbi David Barkan, who developed it in the 1970s. The sequence is a combination of Ashtanga and Iyengar yoga, and it is a great way to start your day or to energize yourself before a workout.
The Barkan Yoga sequence is a challenging sequence that is perfect for experienced yoga practitioners. However, beginners can also try the sequence, but they should be sure to take it slow and listen to their bodies. The sequence consists of a series of poses that are performed in a flowing sequence. The sequence begins with a few basic poses, and then it gradually builds in intensity.
The Barkan Yoga sequence is a great way to improve your strength, flexibility, and balance. The sequence is also a great way to improve your cardiovascular health. The sequence is a challenging sequence, but it is also a lot of fun to perform. The sequence is a great way to get your day started, and it is also a great way to energize yourself before a workout.
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.
