Broga Yoga Sequence
for Men
The following Broga Yoga sequence is designed specifically for men. It is a great way to start your day or to energize yourself before a workout.
1. Mountain Pose (Tadasana)
This is the basic standing pose that provides a foundation for all other standing poses.
Stand with your feet hip-width apart and your toes pointing straight ahead.
Engage your quadriceps and glutes as you lift your heels off the ground.
Press your palms together in front of your chest and draw your shoulder blades down your back.
Hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches your hamstrings and calves, and strengthens your arms and shoulders.
From Mountain Pose, step your feet back until they are parallel with your hips.
Fold your hips and knees so that your body forms an inverted V shape.
Press your palms into the floor and extend your spine upward.
Hold for 5-10 breaths.
3. Warrior I (Virabhadrasana I)
This pose strengthens your thighs, calves, and ankles, and opens your hips and chest.
From Downward-Facing Dog, inhale as you step your right foot forward between your hands.
Lift your torso and arms upward, and turn your left foot out to the side.
Hold for 5-10 breaths, then switch sides.
4. Chair Pose (Utkatasana)
This pose strengthens your thighs, calves, and ankles, and opens your hips and chest.
From Warrior I, inhale as you lower your hips toward the floor.
Keep your knees bent as you extend your arms straight out in front of you.
Hold for 5-10 breaths.
5. Triangle Pose (Trikonasana)
This pose stretches your hamstrings, hips, and chest, and strengthens your legs and arms.
From Chair Pose, exhale as you step your left foot back 3-4 feet.
Turn your right foot in slightly and extend your arms straight out to your sides.
Bend your right elbow and reach toward your right ankle.
Hold for 5-10 breaths, then switch sides.
6. Extended Triangle Pose (Utthita Trikonasana)
This pose stretches your hamstrings, hips, and chest, and strengthens your legs and arms.
From Triangle Pose, exhale as you step your right foot back 3-4 feet.
Turn your left foot in slightly and extend your arms straight out to your sides.
Bend your left elbow and reach toward your left ankle.
Hold for 5-10 breaths.
7. Crescent Moon Pose (Anjaneyasana)
This pose stretches your hamstrings, hips, and chest, and strengthens your legs and arms.
From Triangle Pose, exhale as you step your left foot back 3-4 feet.
Turn your right foot in slightly and extend your arms straight out to your sides.
Bend your left elbow and reach toward your left ankle.
Reach your right arm overhead and clasp your left hand.
Hold for 5-10 breaths.
8. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches your hamstrings and calves, and strengthens your arms and shoulders.
From Crescent Moon Pose, exhale as you step your left foot back until they are parallel with your hips.
Fold your hips and knees so that your body forms an inverted V shape.
Press your palms into the floor and extend your spine upward.
Hold for 5-10 breaths.
9. Camel Pose (Ustrasana)
This pose stretches your chest, hips, and thighs, and strengthens your back and legs.
From Downward-Facing Dog, inhale as you step your right foot forward between your hands.
Lift your torso and arms upward, and extend your hips and chest forward.
Hold for 5-10 breaths.
10. Child’s Pose (Balasana)
This pose stretches your hips, thighs, and ankles, and relaxes your spine.
From Camel Pose, exhale as you lower your hips and torso to the floor.
Extend your arms forward in front of you, and rest your forehead on the floor.
Hold for 5-10 breaths.
Mixed Level Yoga Class Sequence
The mixed level yoga class sequence is designed for students of all levels. The class begins with a warm-up, followed by a series of basic poses. The sequence concludes with a cool-down and relaxation.
The warm-up begins with a few sun salutations to increase the heart rate and warm up the body. Next, we move on to some basic standing poses, such as Warrior I, Triangle, and Half Moon. These poses help to improve strength, balance, and flexibility.
The sequence then moves on to some basic seated poses, such as Half Lotus, Seated Forward Bend, and Camel. These poses help to open the hips and stretch the back.
The sequence concludes with a cool-down and relaxation. We begin with some gentle stretching, followed by a few final resting poses. This allows the body to slowly come back to its resting state.
Restorative Yoga Sequence Judith Lasater
, Ph.D., P.T.
In the Restorative Yoga sequence, you will be using props to support your body in various poses. This allows your body to relax and release into the pose, which can be very soothing and calming. The sequence is designed to be done at the end of the day, when you are ready to wind down and relax.
The first pose is Legs-Up-the-Wall. This pose is very calming and restorative, and it is a great way to relax the lower back. Place a bolster or a few pillows against the wall, and then lie on your back with your legs up the wall. If you need more support for your back, you can place a folded blanket underneath your lower back. Remain in this pose for 5-10 minutes, and allow your body to relax and release.
The second pose is Supine Twist. This pose is a great way to release tension in the lower back and the hips. Place a bolster or a few pillows in the middle of your mat, and then lie on your back with your knees bent. Bring your right knee into your chest, and then slowly lower your left leg to the floor. Place your left hand on your right knee, and twist your body to the right. Hold this pose for 5-10 breaths, and then switch sides.
The third pose is Child’s Pose. This pose is a great way to release tension in the hips and the lower back. Kneel on your mat, and then sit your hips back onto your heels. Bring your forehead to the floor, and extend your arms out in front of you. Remain in this pose for 5-10 breaths, and allow your body to relax and release.
The fourth pose is Seated Forward Bend. This pose is a great way to release tension in the hips, the lower back, and the hamstrings. Sit on the edge of your mat, and then extend your legs in front of you. Bend your knees, and bring your hands to your hips. Slowly fold forward, and extend your torso over your legs. Allow your head and neck to relax, and hold this pose for 5-10 breaths.
The fifth pose is Corpse Pose. This pose is a great way to release tension in the body and to relax the mind. Simply lie on your back with your legs extended and your arms by your sides. Close your eyes and relax, and remain in this pose for 5-10 minutes.
Morning Yoga Sequence
1.Start your day with some light stretching. This can help loosen you up and prepare your body for the day ahead.
2.Next, practice some deep breathing exercises. This can help to oxygenate your body and calm your mind.
3.Now it’s time to do some yoga poses. There are many different poses that you can try, so choose the ones that feel best for you.
4.Finish your yoga sequence with some more deep breathing exercises. This will help you to relax and prepare for the day ahead.
1 Hour Beginners Yoga Sequence
1. Start by standing tall with your feet together.
2. Inhale and reach your arms overhead, clasping your hands together.
3. Exhale and hinge at the hips, lowering your torso towards the floor.
4. Stop when your torso is parallel to the floor and your hands are shoulder-width apart.
5. Inhale and lift your torso back to the starting position.
6. Repeat steps 2-5 five times.
7. Now, extend your left leg behind you and reach your right hand towards your left ankle.
8. Hold for five breaths, then switch sides.
9. Finish by standing with your feet together, inhaling and reaching your arms overhead.
This simple yoga sequence is perfect for beginners. It will help you to lengthen and stretch your body, and to get rid of any stiffness or tension. The sequence includes a range of basic yoga poses, which will help to improve your flexibility, strength and balance. It is a great way to start your day, or to wind down after a long day.
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.
