Breathing In Yoga Sequences
Inhaling and exhaling are critical aspects of yoga sequences. Proper breathing allows you to focus on your poses and achieve the most out of your practice. When you inhale, you draw in oxygen, which is then distributed to your body’s cells. This provides energy and helps to cleanse the body of toxins. When you exhale, you expel carbon dioxide, which is a waste product of the cells. Exhaling also helps to relax the body and mind.
There are several techniques for inhaling and exhaling in yoga. The most basic breath is the belly breath, in which you inhale and exhale by contracting and releasing the muscles of your abdomen. This breath is helpful for beginners, as it is easy to control and helps to focus the mind.
Another basic breath is the alternate nostril breath. This breath helps to balance the body and mind, and can be done at any time to calm and focus the mind. To do the alternate nostril breath, hold your right thumb over your right nostril and inhale deeply through your left nostril. Then, close your left nostril with your ring finger and exhale through your right nostril. Inhale through your right nostril, close it with your thumb, and exhale through your left nostril. Repeat this cycle for a few minutes.
If you want to increase the intensity of your yoga practice, you can use ujjayi breath. Ujjayi breath is a type of kundalini breath that involves constricting the throat slightly while inhaling and exhaling. This breath helps to heat the body and focus the mind.
There are many other types of yoga breaths, and you can experiment with different breaths to find the ones that work best for you. Just be sure to focus on your breath and keep it rhythmic and consistent. With practice, you will find that your yoga practice is more focused and efficient.
Core Flow Yoga Sequence
This yoga sequence is designed to open up the core and get you feeling strong and centered. The poses are all linked together in a flowing sequence, and can be practiced as a whole or broken up into individual poses.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, grounding yourself in the present moment and feeling your connection to the earth. Take a few deep breaths here, feeling your lungs expand fully with each inhale.
2. Downward Dog (Adho Mukha Svanasana)
From Mountain Pose, step or jump your feet back to Downward Dog. Spread your fingers wide and press into your palms, feeling the length and strength in your arms. Keep your hips high and your spine long, stretching your heels towards the ground. Hold for 5-10 deep breaths.
3. Plank Pose (Phalakasana)
From Downward Dog, step or jump your feet forward to Plank Pose. Spread your fingers wide and press firmly into the ground, feeling the strength in your arms and your core engaged. Hold for 5-10 deep breaths.
4. Low Plank (Chaturanga Dandasana)
From Plank Pose, lower down to Low Plank, keeping your elbows close to your sides. Keep your core engaged and your spine long, lowering down slowly and with control. Hold for 5-10 deep breaths.
5. Upward Dog (Urdhva Mukha Svanasana)
From Low Plank, press into your palms and lift your torso and legs up to Upward Dog. Keep your core engaged and your back flat, stretching your upper body and legs skyward. Hold for 5-10 deep breaths.
6. Downward Dog (Adho Mukha Svanasana)
From Upward Dog, lower down to Downward Dog, feeling your hips sink low and your spine lengthen. Hold for 5-10 deep breaths.
7. Repeat Mountain Pose (Tadasana)
From Downward Dog, step or jump your feet back to Mountain Pose. Take a few deep breaths here, feeling your lungs expand fully with each inhale.
8. Repeat sequence from beginning
Open Heart Yoga Sequence
This yoga sequence is designed to open your heart and stimulate your cardiovascular system. It is a great sequence to do when you are feeling stressed or anxious, or when you need a little pick-me-up.
1. Mountain Pose
Mountain Pose is a great way to start any yoga sequence. It is a grounding pose that helps to focus your energy and connect you with the earth.
Stand with your feet hip-width apart and your toes pointing straight ahead.
Engage your abdominal muscles and tuck your tailbone under.
Engage your quadriceps and lift your kneecaps.
Press your palms together at your heart center.
Lift your chin and look straight ahead.
Hold for 5-10 breaths.
2. Downward-Facing Dog
Downward-Facing Dog is a great pose to open your chest and stretch your hamstrings. It also helps to calm the mind and relieve stress.
Start in Mountain Pose.
Exhale and step your feet back into Downward-Facing Dog.
Spread your fingers wide and press your palms into the ground.
Keep your hips high and your abdominal muscles engaged.
Hold for 5-10 breaths.
3. Camel Pose
Camel Pose is a great pose to open your chest and stimulate your cardiovascular system. It also helps to stretch your hip flexors and abs.
Start in Downward-Facing Dog.
Exhale and step your feet forward into a Runner’s Lunge.
Place your hands on your hips.
Press your hips forward and lift your chest up.
Look up at the sky.
Hold for 5-10 breaths.
4. Cobra Pose
Cobra Pose is a great pose to open your chest and stimulate your cardiovascular system. It also helps to stretch your abs and lower back.
Start in Downward-Facing Dog.
Inhale and lift your chest up and forward, arching your back.
Keep your hips on the ground and your abdominal muscles engaged.
Look up at the sky.
Hold for 5-10 breaths.
5. Fish Pose
Fish Pose is a great pose to open your chest and stimulate your cardiovascular system. It also helps to stretch your abs and lower back.
Start in Downward-Facing Dog.
Inhale and lift your chest up and forward, arching your back.
Place your hands on the ground under your shoulders.
Press your hips up and back, and lift your chest and head up.
Look up at the sky.
Hold for 5-10 breaths.
6. Warrior I
Warrior I is a great pose to open your hips and chest. It also helps to build strength in your legs and improve your balance.
Start in Mountain Pose.
Step your left foot forward and bend your left knee.
Keep your right leg straight and your right heel pressed into the ground.
Reach your arms out to the sides and press your palms into the ground.
Hold for 5-10 breaths.
Repeat on the other side.
7. Extended Triangle Pose
Extended Triangle Pose is a great pose to open your hips and chest. It also helps to stretch your hamstrings and abs.
Start in Warrior I.
Exhale and extend your left arm straight up to the sky.
Bend your right knee and reach your right hand to your right ankle.
Keep your hips facing forward.
Hold for 5-10 breaths.
Repeat on the other side.
Ashtanga Yoga Sequence Names
The ashtanga yoga sequence is also called the Primary Series. The sequence of poses is designed to systematically work through the entire body, starting with the feet and moving up to the head. The poses are arranged in a specific order to create a flow of movement that increases flexibility, strength and balance.
The Primary Series begins with Surya Namaskara A, a sequence of sun salutations that warm up the body and prepare it for the more challenging poses. Next come the standing poses, which work the legs, hips and torso. The next section of the sequence is devoted to the backbends, which open the chest and increase flexibility in the spine. The sequence ends with the seated poses, which stretch the hips, hamstrings and spine.
The Primary Series is a challenging sequence that requires strength and flexibility. It is recommended that beginners start with a gentler sequence such as the Yoga for Beginners sequence. With practice, you will gradually build the strength and flexibility needed to do the Primary Series.
Yoga Sequence For Root Chakra
When working with the root chakra, it is important to use grounding poses to connect with the earth and help to center and focus the energy of the chakra. The following sequence is designed to open and energize the root chakra, while also providing a sense of grounding and stability.
1. Mountain pose (Tadasana)
This is a basic standing pose that can be used to ground and center yourself before beginning your practice. Stand tall with your feet hip-width apart, and feel your weight evenly distributed through your feet. Engage your core and press your shoulders down and away from your ears. Hold for 5-10 breaths.
2. Downward facing dog (Adho Mukha Svanasana)
This pose is a great way to open up the hips and stretch the back. Come down onto all fours, with your hands directly below your shoulders and your knees directly below your hips. Spread your fingers wide and press your palms into the floor. Draw your heels toward the floor and lift your hips up and back, extending your spine. Hold for 5-10 breaths.
3. Chair pose (Utkatasana)
This is a great pose to help energize and open the root chakra. Come into a standing position with your feet hip-width apart. Bend your knees and sink into your hips, coming as close to sitting back into your chair as you can. Extend your arms straight out in front of you, and press your palms together. Hold for 5-10 breaths.
4. Triangle pose (Trikonasana)
This is a great pose to improve balance and stretch the sides of the body. Stand with your feet 3-4 feet apart, with your toes pointing out to the sides. Turn your right foot out 90 degrees and your left foot in about 15 degrees. Bend your right knee and reach down to touch your right ankle with your right hand. Reach up toward the sky with your left hand, elongating your spine. Hold for 5-10 breaths, then switch sides.
5. Seated forward fold (Paschimottanasana)
This is a great pose to stretch the hamstrings and the back. Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes or extending your arms out in front of you. Hold for 5-10 breaths.
6. Supine spinal twist (Supta Matsyendrasana)
This is a great pose to help open and energize the root chakra. Lie down on your back and hug your knees into your chest. Use your hands to guide your knees to the right, and stay here for 5-10 breaths. Then switch sides.
7. Corpse pose (Savasana)
This is the perfect pose to end your practice, and helps to calm and center the mind and body. Lie down on your back and allow your feet to fall open to the sides. Let your arms rest at your sides, with your palms facing up. Close your eyes and breathe deeply for 5-10 minutes.
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.
