Bikram Yoga Sequence Audio
The following Bikram Yoga sequence audio is designed to help you practice at home. The sequence is approximately 90 minutes long.
Before you begin, please make sure you are wearing comfortable clothing and have a yoga mat.
1. Warm-up (5 minutes)
2. Standing Postures (10 minutes)
3. Forward Bends (10 minutes)
4. Triangle Pose (5 minutes)
5. Backbends (10 minutes)
6. Seated Postures (15 minutes)
7. twists (5 minutes)
8. Savasana (10 minutes)
Beginner Level Yoga Sequence
If you are new to yoga, or have been practicing for a while but haven’t ventured into the world of sequences, this sequence is for you! This sequence is designed to give you a strong foundation in the basic yoga poses.
The sequence consists of five poses: Downward Dog, Upward Dog, Chair Pose, Warrior I, and Triangle Pose.
1. Downward Dog: Start in tabletop position, with your wrists below your shoulders and your knees below your hips. Spread your fingers wide and press firmly into the mat. tuck your toes and lift your hips up and back, coming into Downward Dog. Keep your shoulders and hips in line with each other, and press your heels toward the floor. Hold for 5-10 breaths.
2. Upward Dog: From Downward Dog, curl your toes under and press up into an Upward Dog. Keep your hips high and your spine long as you reach your chest toward the ceiling. Hold for 5-10 breaths.
3. Chair Pose: Come into a standing position, with your feet together and your hands at your sides. Bend your knees and sink down into a Chair Pose, coming as close to sitting on your heels as you can. Keep your spine long and your chest open. Hold for 5-10 breaths.
4. Warrior I: Step your left foot back about 3 feet, and turn your left heel down. Bend your right knee and sink down into a lunge, keeping your left leg straight. Reach your arms straight out in front of you, parallel to the floor. Hold for 5-10 breaths.
5. Triangle Pose: From Warrior I, reach your right arm straight up toward the ceiling, and reach your left hand down toward the floor. Turn your torso to the right and look up at your right hand. Hold for 5-10 breaths.
Repeat the sequence on the other side.
Yin Yoga Stomach Spleen Sequence
The spleen is one of the most important organs in the body and is responsible for many functions, including filtering the blood, producing red blood cells, and digesting food. The spleen is located in the upper left part of the abdomen, just below the ribcage. The stomach is also located in the upper left part of the abdomen and is responsible for digesting food.
When the spleen and stomach are not working well together, it can lead to problems such as poor digestion, bloating, and nausea. The stomach spleen sequence is a yoga sequence that can help to improve the function of the spleen and stomach.
The sequence begins with a few simple poses to open the hips and stretch the lower back. Next, we move on to some poses that specifically target the spleen and stomach. These poses help to improve the function of these organs and help to reduce bloating and nausea. The sequence ends with a few relaxation poses to help you calm and relax the body and mind.
Here is a breakdown of the sequence:
1. Hip opener: Triangle pose
2. Low back stretch: Cat-Cow pose
3. Spine twist: Half lord of the fishes pose
4. Poses that target the spleen and stomach: Seated forward fold, Camel pose, Pigeon pose
5. Relaxation poses: Child’s pose, Corpse pose
Dharma Wheel Yoga Sequence
The dharma wheel yoga sequence is a great way to open up the body and get moving. The sequence is based on the sun salutation, and uses the dharma wheel to add an extra level of challenge and complexity.
The sequence begins with the usual sun salutation warm-up, followed by the dharma wheel pose. From there, you move on to the half moon pose, the crescent moon pose, and the warrior III pose. Finally, you end with the reverse warrior III pose and the restorative child’s pose.
The dharma wheel pose is a great way to open up the hips and the chest. It’s also a great way to improve balance and coordination. The half moon pose is a great way to improve flexibility and strength in the hips and the glutes. The crescent moon pose is a great way to improve flexibility and strength in the thighs and the calves. The warrior III pose is a great way to improve strength and flexibility in the legs and the hips. The reverse warrior III pose is a great way to improve strength and flexibility in the upper body. The restorative child’s pose is a great way to relax and restore the body.
The dharma wheel yoga sequence is a great way to open up the body and get moving. The sequence is based on the sun salutation, and uses the dharma wheel to add an extra level of challenge and complexity.
The sequence begins with the usual sun salutation warm-up, followed by the dharma wheel pose. From there, you move on to the half moon pose, the crescent moon pose, and the warrior III pose. Finally, you end with the reverse warrior III pose and the restorative child’s pose.
The dharma wheel pose is a great way to open up the hips and the chest. It’s also a great way to improve balance and coordination. The half moon pose is a great way to improve flexibility and strength in the hips and the glutes. The crescent moon pose is a great way to improve flexibility and strength in the thighs and the calves. The warrior III pose is a great way to improve strength and flexibility in the legs and the hips. The reverse warrior III pose is a great way to improve strength and flexibility in the upper body. The restorative child’s pose is a great way to relax and restore the body.
60 Minute Power Yoga Sequence
for Stress Relief
If you’re feeling stressed, a yoga sequence can be a great way to relieve some of that tension. This 60 minute power yoga sequence for stress relief is designed to help you focus on your breath and release any built-up stress.
The sequence begins with a few gentle poses to warm up your body, before moving on to some more challenging poses. Be sure to take your time and focus on your breath to get the most out of this sequence.
1. Seated Forward Bend: This pose is a great way to release tension in your neck and shoulders. Start by sitting on the floor with your legs straight out in front of you. Reach your hands towards your feet and fold forward, bending at the waist. You can either hold onto your ankles or reach for your toes. Hold the pose for a few deep breaths, then slowly rise back up to seated.
2. Cat/Cow: This pose is a great way to loosen up your spine and neck. Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your back like a cat, tucking your chin towards your chest. Exhale, and drop your belly towards the floor as you round your spine like a cow. Repeat the sequence a few times, pausing for a few deep breaths in each pose.
3. Child’s Pose: This pose is a great way to release tension in your hips, lower back, and shoulders. Start by kneeling on the floor, then sit back on your heels and fold forward, resting your forehead on the floor. If it’s comfortable, you can extend your arms out in front of you. Hold the pose for a few deep breaths, then slowly rise back up to kneeling.
4. Downward Dog: This pose is a great way to stretch your shoulders, hamstrings, and calves. Start by kneeling on the floor, then place your hands on the floor in front of you and lift your knees off the floor. Extend your hips and legs into the air, and press your heels into the floor. Hold the pose for a few deep breaths, then slowly lower your knees to the floor and hands to the floor in front of you.
5. Warrior I: This pose is a great way to stretch your hips, thighs, and chest. Start by standing with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in 15 degrees. Bend your right knee so that your thigh is parallel to the floor and your shin perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold the pose for a few deep breaths, then switch sides.
6. Warrior II: This pose is a great way to stretch your hips, thighs, and chest. Start by standing with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in 15 degrees. Bend your left knee so that your thigh is parallel to the floor and your shin perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold the pose for a few deep breaths, then switch sides.
7. Triangle Pose: This pose is a great way to stretch your hips, thighs, and chest. Start by standing with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in 15 degrees. Extend your right arm straight out to the side and your left arm towards the floor. Bend your right knee so that your thigh is parallel to the floor and your shin perpendicular to the floor. Hold the pose for a few deep breaths, then switch sides.
8. Extended Triangle Pose: This pose is a great way to stretch your hips, thighs, and chest. Start by standing with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in 15 degrees. Extend your right arm straight out to the side and your left arm towards the floor. Bend your right knee so that your thigh is parallel to the floor and your shin perpendicular to the floor. Reach your arms out to the sides, parallel to the floor. Hold the pose for a few deep breaths, then switch sides.
9. Half Camel Pose: This pose is a great way to stretch your chest and shoulders. Start by kneeling on the floor, then lean back and place your hands on your heels. Push your hips forward and arch your back, extending your chest towards the sky. Hold the pose for a few deep breaths, then slowly release back to kneeling.
10. Seated Twist: This pose is a great way to stretch your back and hips. Start by sitting on the floor with your legs straight out in front of you. Cross your right ankle over your left knee, then twist your torso to the right and place your left hand on the floor behind you. Hold the pose for a few deep breaths, then switch sides.
