Boot Camp Yoga Sequence

Boot Camp Yoga Sequence

Hi everyone! I’m excited to share with you my boot camp yoga sequence that I often use when I need to get my heart rate up and my muscles working! This sequence is a great way to start your day or to use as a finisher to a more intense workout. The best part is that it can be done anywhere with no equipment needed!

The sequence consists of five poses that are each held for 30 seconds. You will do each pose three times.

1. Downward Dog

2. Plank
3. Low Lunge
4. High Lunge
5. Warrior III

Downward Dog:

Come into a downward dog position with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press your palms firmly into the ground. Tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the ground. Keep your head between your arms and your abs pulled in. Hold for 30 seconds.

Plank:

Start in a high plank position with your hands directly under your shoulders and your feet together. Keep your abs pulled in and your spine long as you hold for 30 seconds.

Low Lunge:

From plank, step your right foot forward between your hands and sink down into a low lunge. Keep your left knee behind your toes and your right knee directly over your ankle. Reach your left hand up toward the ceiling and your right hand back to touch your right heel. Hold for 30 seconds.

High Lunge:

From low lunge, lift your torso up and press your right hand into the ground. Reach your left hand up toward the ceiling. Keep your left knee behind your toes and your right knee directly over your ankle. Hold for 30 seconds.

Warrior III:

From high lunge, extend your arms out to your sides and hinge forward at your hips. Lift your left leg up and back, and hold for 30 seconds. Switch legs and hold for 30 seconds.

Autumn Equinox 2017 Yoga Sequence

The Autumn Equinox signals a time of change and transition, as the days grow shorter and the weather cools. It’s a perfect time to practice yoga to help ease the transition and balance the energies of the season. This sequence includes poses to open the hips and chest, and to ground and center yourself.

Begin in Mountain Pose (Tadasana), with your feet hip-width apart and your hands at your heart.

Inhale and lift your arms overhead, then exhale and fold forward, bending from your hips. Allow your head to hang down, and rest your hands on the floor or your shins.

Stay here for a few breaths, then inhale and slowly rise back to standing.

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Step your left foot back about 3 feet and turn your heel so that your left toes are pointing toward the top of your mat.

Exhale and fold forward, bending from your hips. Allow your head to hang down, and rest your hands on the floor or your shins.

Stay here for a few breaths, then inhale and slowly rise back to standing.

Step your right foot back about 3 feet and turn your heel so that your right toes are pointing toward the top of your mat.

Exhale and fold forward, bending from your hips. Allow your head to hang down, and rest your hands on the floor or your shins.

Stay here for a few breaths, then inhale and slowly rise back to standing.

Extend your arms out to the sides and turn your palms up.

Inhale and lift your chest, then exhale and hinge at your hips to fold forward. Allow your head to hang down, and rest your hands on the floor or your shins.

Stay here for a few breaths, then inhale and slowly rise back to standing.

Bring your hands to your heart and close your eyes.

Take a few deep breaths, and feel the energy of the Autumn Equinox flowing through you.

When you’re finished, slowly release the pose and take a few final deep breaths.

Easy Acro Yoga Sequence

for Beginners

If you’re new to Acro Yoga, or just looking for a quick sequence to do on your own, this easy sequence is a great place to start.

1. Begin in Downward Dog.

2. Step your right foot forward in between your hands, and come into a low lunge.

3. Bring your left hand to the floor, and lift your right hand up towards the sky.

4. Hold for 5-10 breaths, then switch sides.

5. From Downward Dog, lift your right leg up into the air.

6. Bring your right knee to your chest, and then extend your leg back out to the side.

7. Hold for 5-10 breaths, then switch sides.

8. From Downward Dog, bend your elbows and lower your head and chest to the floor.

9. Hold for 5-10 breaths.

10. Come back to Downward Dog, and repeat the sequence.

Self Love Yoga Sequence

Self love yoga sequence is a great way to start your day or to end your day. This sequence will help you to connect with your body and to feel good about yourself.

1. Start by standing in Mountain pose.

2. Inhale and reach your arms up overhead.

3. Exhale and fold forward, reaching for your toes.

4. Inhale and come back to standing.

5. Exhale and step or jump back to Downward Dog.

6. Inhale and step or jump forward to Mountain pose.

7. Exhale and fold forward, reaching for your toes.

8. Inhale and come back to standing.

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9. Reach your arms up overhead and smile.

Chapasana Yoga Sequence

1. Standing Forward Bend (Uttanasana)

This pose helps to elongate the spine, stretches the hamstrings and calves, and releases tension in the back.

Stand with your feet hip-width apart, and hinge at the waist to fold forward. Allow your head and neck to hang down, and if possible, clasp your hands together behind your back. Hold for a few deep breaths, then release the hands and slowly rise back to standing.

2. Half Camel (Ardha Ustrasana)

This pose helps to open the chest and stretch the abdominal muscles.

Kneel on the floor with your knees hip-width apart, and place your hands on your hips. Press your hips forward and slowly arch your back, bringing your head and chest up. Hold for a few deep breaths, then release back to kneeling.

3. Downward-Facing Dog (Adho Mukha Svanasana)

This pose helps to stretch the hamstrings and calves, and to open the chest and shoulders.

Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Press your palms into the floor and lift your hips up and back, extending your spine and legs. Hold for a few deep breaths, then release back to all fours.

4. Chair Pose (Utkatasana)

This pose helps to strengthen the legs and glutes, and to stretch the hips.

Stand with your feet hip-width apart, and bend your knees to come into a squat. Keep your weight in your heels, and extend your arms straight in front of you. Hold for a few deep breaths, then slowly rise back to standing.

5. Triangle Pose (Trikonasana)

This pose helps to stretch the hamstrings, hips, and chest, and to improve balance.

Stand with your feet 3-4 feet apart, and turn your left foot out to the side 90 degrees and your right foot in slightly. Extend your arms out to the sides, and hinge at the waist to reach your left hand down to your ankle or shin. Reach your right hand up to the sky, and hold for a few deep breaths. Then release, and switch sides.

6. Mountain Pose (Tadasana)

This pose helps to ground and center you, and to improve balance.

Stand with your feet hip-width apart, and extend your arms out to the sides. Relax your shoulders, and lift your chest up. Hold for a few deep breaths, then release.