Beginners Vinyasa Yoga Sequence
This beginner yoga sequence is designed to give you a taste of what a vinyasa yoga class might be like. It will help to warm you up, increase your flexibility and give you a little workout.
1.Start in Mountain pose (Tadasana) with your feet hip-width apart and your hands at your sides.
2. Inhale as you reach your arms overhead, and exhale as you fold forward, keeping your spine long.
3. Inhale as you reach your arms overhead and exhale as you fold forward again, this time bringing your hands to the floor.
4. Step your right foot back into a lunge position, keeping your left knee bent.
5. Inhale as you reach your arms overhead, and exhale as you fold forward.
6. Step your left foot back into a lunge position, keeping your right knee bent.
7. Inhale as you reach your arms overhead, and exhale as you fold forward.
8. Step your feet together and return to Mountain pose.
9. Repeat steps 2-8 on the other side.
Dru Yoga Energy Block Release Sequence
One of the main goals of Dru Yoga is to help you achieve and maintain a balanced energy flow throughout your body. When your energy is blocked, it can cause all sorts of problems including pain, fatigue, and stress. The Dru Yoga Energy Block Release Sequence is designed to help you clear out any blocked energy and restore balance.
The sequence begins with a simple breathing exercise to help you focus and center yourself. Next, you will do a sequence of poses that will help open up the energy pathways in your body. Finally, you will do a deep relaxation pose to help you release any blocked energy and restore balance.
If you are feeling blocked or out of balance, I highly recommend doing this sequence. It is sure to help clear out any blocked energy and restore balance and harmony to your body.
Restorative Yoga Sequence With Bolster
A restorative yoga sequence is a gentle and calming practice that uses props to support the body in deep, relaxing poses. This sequence is perfect for anyone who is looking for a way to wind down and relax after a long day.
The practice begins with a few simple poses that help to release tension in the neck and shoulders. Next, we will move into a few deep seated poses that will help to release tension in the hips and low back. Finally, we will finish with a few calming poses that will help to soothe the mind and body.
Please keep in mind that restorative yoga is a very gentle practice and should be done slowly and mindfully. If you feel any discomfort or pain, please come out of the pose and consult with a health professional.
Neck Release
Start by sitting in a comfortable position. If needed, you can use a bolster or a few pillows to support your back. Take a deep breath in and as you exhale, slowly drop your chin to your chest. Hold for a few seconds and then release. Repeat a few times.
This pose helps to release tension in the neck and shoulders. It is also a great way to calm the mind and relax the body.
Shoulder opener
Next, we will open the shoulders with a simple pose. From a seated position, reach your right arm behind you and clasp your right hand with your left hand. Gently pull your right hand towards your left shoulder. Hold for a few seconds and then release. Repeat on the other side.
This pose helps to open the shoulders and release tension in the upper back. It is also a great way to improve flexibility in the shoulders.
Cat-Cow
Next, we will move into a cat-cow pose. Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and lift your head and tailbone towards the sky. Exhale and round your back, tucking your chin towards your chest. Hold for a few seconds and then release.
This pose helps to warm up the spine and release tension in the back and neck. It is also a great way to improve flexibility in the spine.
Puppy pose
From all fours, bring your forehead to the floor. Keep your hips and spine in a straight line. Relax your shoulders and hold for a few seconds.
This pose helps to release tension in the neck and shoulders. It is also a great way to open the chest and improve flexibility in the shoulders.
Seated forward fold
From a seated position, extend your legs in front of you. Inhale and reach your arms towards the sky. Exhale and fold forward, reaching for your toes. Hold for a few seconds and then release.
This pose helps to release tension in the hips and low back. It is also a great way to stretch the hamstrings and improve flexibility in the spine.
Corpse pose
Finally, we will finish with a corpse pose. Lie down on your back and relax your arms and legs. Close your eyes and breathe deeply for a few minutes.
This pose helps to calm the mind and body. It is a great way to end a restorative yoga sequence.
An All Rounded Yoga Sequence
The all rounded yoga sequence is a well-rounded practice that incorporates all the basic yoga poses. It is a great sequence for beginners and for those who want to establish a regular yoga practice.
The sequence begins with a few gentle poses to warm up the body, followed by some more challenging poses. The sequence ends with a few calming and relaxation poses.
The all rounded yoga sequence includes the following poses:
Mountain pose
Warrior I
Warrior II
Extended Triangle pose
Chair pose
Downward-facing dog
Camel pose
Fish pose
Puppy pose
Child’s pose
Mountain Pose
Mountain pose is a basic yoga pose that is used as a foundation for many other poses. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform mountain pose, stand with your feet together and your arms at your sides. Engage your pelvic floor muscles and tuck your tailbone under. Lift your chest and extend your spine. Relax your shoulders and keep your head in line with your spine. Hold for 5-10 breaths.
Warrior I
Warrior I is a basic yoga pose that strengthens and opens the hips and chest. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform warrior I, stand with your feet together and your arms at your sides. Step your left foot back about 3-4 feet and turn your left heel out. Bend your left knee and reach your left hand to your left ankle or thigh. Reach your right hand up to the sky. Hold for 5-10 breaths.
Warrior II
Warrior II is a basic yoga pose that strengthens and opens the hips and chest. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform warrior II, stand with your feet together and your arms at your sides. Step your left foot back about 3-4 feet and turn your left heel out. Bend your left knee and reach your left hand to your left ankle or thigh. Reach your right hand up to the sky. Turn your head to look at your right hand. Hold for 5-10 breaths.
Extended Triangle Pose
Extended Triangle pose is a basic yoga pose that stretches the hips, thighs, and groin. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform extended triangle pose, stand with your feet together and your arms at your sides. Step your left foot back about 3-4 feet and turn your left heel out. Bend your left knee and reach your left hand to your left ankle or thigh. Reach your right hand up to the sky. Turn your head to look at your right hand. Hold for 5-10 breaths.
Chair Pose
Chair pose is a basic yoga pose that strengthens the thighs, calves, and glutes. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform chair pose, stand with your feet together and your arms at your sides. Bend your knees and squat down as if you are sitting in a chair. Keep your spine straight and your chest lifted. Hold for 5-10 breaths.
Downward-facing dog
Downward-facing dog is a basic yoga pose that stretches the hamstrings, calves, and back. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform downward-facing dog, stand with your feet together and your arms at your sides. Bend your knees and squat down as if you are sitting in a chair. Keep your spine straight and your chest lifted. Place your hands on the floor and extend your legs behind you. Hold for 5-10 breaths.
Camel Pose
Camel pose is a basic yoga pose that stretches the chest and shoulders. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform camel pose, kneel on the floor with your knees hip-width apart. Place your hands on your lower back with your fingers pointing down. arch your back and push your hips forward. Gently pull your chin back and tilt your head up. Hold for 5-10 breaths.
Fish pose
Fish pose is a basic yoga pose that stretches the chest and shoulders. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform fish pose, lie on your back on the floor. Place your hands on the floor beside you with your palms down. Bend your knees and place your feet on the floor. Inhale and lift your head and chest off the floor. Exhale and tilt your head back and press your chin into your chest. Hold for 5-10 breaths.
Puppy pose
Puppy pose is a basic yoga pose that stretches the hips, thighs, and groin. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform puppy pose, kneel on the floor with your knees hip-width apart. Place your hands on the floor in front of you with your fingers pointing forward. Press your hips down and extend your spine upward. Keep your head in line with your spine and your shoulders relaxed. Hold for 5-10 breaths.
Child’s pose
Child’s pose is a basic yoga pose that stretches the hips, thighs, and groin. It is a great pose to practice in the beginning of your yoga practice to warm up the body.
To perform child’s pose, kneel on the floor with your knees hip-width apart. Place your hands on the floor in front of you with your fingers pointing forward. Sit your hips back and extend your spine downward. Keep your head in line with your spine and your shoulders relaxed. Hold for 5-10 breaths.
Senior Chair Yoga Sequence Pdf
Chair Yoga is a great way to improve flexibility, strength and balance. It can be practiced by people of all ages and abilities.
The following sequence is designed for seniors, but can be adapted for anyone.
1. Sit in the chair with your feet flat on the floor and your hands resting on your thighs.
2. Inhale and raise your arms overhead, keeping your spine long.
3. Exhale and fold forward, hinging at the hips.
4. Hold for a few breaths, then inhale and rise back up to the starting position.
5. Repeat 3-5 times.
6. Next, inhale and reach your arms up overhead.
7. Exhale and twist to the right, hinging at the hips.
8. Hold for a few breaths, then inhale and come back to the center.
9. Repeat to the left.
10. Finally, sit up tall and raise your arms overhead.
11. Exhale and clasp your hands behind your back.
12. Inhale and arch your back, stretching your chest.
13. Hold for a few breaths, then release and lower your arms.
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.
