Centering Yoga Sequence
As a yoga teacher, I am often asked about the best way to start a yoga practice. There is no single answer to this question, as the best way to start depends on your individual needs and preferences. However, I often recommend starting with a centering yoga sequence.
A centering yoga sequence is a short, simple practice that can help you to focus and connect with your body and breath. It can be a great way to start your yoga practice, or to use as a break in the middle of a long day.
The sequence below is a basic one that can be tailored to your needs. You can use it as is, or add in some of your own favorite poses.
1. Mountain Pose (Tadasana)
2. Downward Dog (Adho Mukha Svanasana)
3. Child’s Pose (Balasana)
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
5. Warrior I (Virabhadrasana I)
6. Warrior II (Virabhadrasana II)
7. Triangle Pose (Trikonasana)
8. Half Camel Pose (Ardha Ustrasana)
9. Downward Dog (Adho Mukha Svanasana)
10. Forward Bend (Parsvottanasana)
11. Mountain Pose (Tadasana)
First Trimester Prenatal Yoga Sequence
Congratulations! You have made the decision to begin prenatal yoga. Prenatal yoga can provide many benefits for both you and your baby. This sequence is designed to help you get started.
1. WARM UP:
Begin by warming up your body with some gentle stretching. This will help to prepare your body for the yoga poses to come.
2. SUN SALUTATIONS:
Next, perform a series of sun salutations. This will help to increase your energy and circulation.
3. DOWNWARD DOG:
Then, move into downward dog. This pose helps to stretch the back and hamstrings.
4. PUPPY POSE:
After downward dog, move into puppy pose. This pose helps to stretch the hips and groin.
5. CAT/COW:
Next, move into cat/cow pose. This pose helps to stretch the back and neck.
6. SEATED FORWARD BEND:
Then, move into seated forward bend. This pose helps to stretch the hamstrings and lower back.
7. LEGS UP THE WALL:
Next, move into legs up the wall. This pose helps to relax the body and promote circulation.
8. CORPSE POSE:
Finally, move into corpse pose. This pose allows you to relax and rest. Stay in this pose for as long as you like.
Fifth Chakra Yoga Sequence
The fifth chakra, also known as the throat chakra, is located in the throat and is associated with communication, self-expression, and truth. When this chakra is balanced, we are able to express ourselves freely and truthfully, and we are able to communicate effectively with others. When this chakra is out of balance, we may experience difficulty communicating our thoughts and feelings, or we may be unable to express ourselves authentically.
The following yoga sequence can help to balance the fifth chakra. The poses help to open and energize the throat chakra, and the breathwork helps to increase the flow of energy through the chakra.
Mountain Pose
Stand in Mountain Pose with your feet hip-width apart and your arms by your sides.
Inhale and lift your arms overhead, reaching up towards the sky.
Exhale and lower your arms.
Sanskrit Mantra for the Throat Chakra
The Sanskrit mantra for the throat chakra is “Ham.” This mantra helps to open and energize the throat chakra.
To recite the mantra, inhale and say “Ham” as you lift your arms overhead. Exhale and say “Ham” as you lower your arms. Repeat this mantra several times.
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 up towards the sky, arching your back.
Exhale and round your back, tucking your chin towards your chest.
Repeat this sequence several times.
Child’s Pose
Come to Child’s Pose with your knees hip-width apart and your forehead resting on the floor.
Inhale and lengthen your spine.
Exhale and fold over your thighs.
Stay in this pose for several breaths.
Fish Pose
Come to Fish Pose with your arms by your sides and your legs extended.
Inhale and lift your head and chest up towards the sky.
Exhale and lower your head and chest down towards the floor.
Stay in this pose for several breaths.
Bridge Pose
Come to Bridge Pose with your feet flat on the floor and your arms by your sides.
Inhale and lift your hips up towards the sky.
Exhale and lower your hips back down.
Stay in this pose for several breaths.
Upward Dog Pose
Come to Upward Dog Pose with your hands directly below your shoulders and your legs extended.
Inhale and lift your hips and chest up towards the sky.
Exhale and lower your hips and chest back down.
Stay in this pose for several breaths.
Downward Dog Pose
Come to Downward Dog Pose with your hands directly below your shoulders and your legs extended.
Inhale and lift your hips and chest up towards the sky.
Exhale and lower your hips and chest back down.
Stay in this pose for several breaths.
Eagle Pose
Come to Eagle Pose with your legs crossed and your arms extended in front of you.
Breathe deeply and hold this pose for several breaths.
Warrior I Pose
Come to Warrior I Pose with your legs spread wide and your arms extended out to your sides.
Breathe deeply and hold this pose for several breaths.
Warrior III Pose
Come to Warrior III Pose with your legs spread wide and your arms extended out to your sides.
Breathe deeply and hold this pose for several breaths.
Tree Pose
Come to Tree Pose with your left foot flat on the floor and your right foot resting on your left ankle.
Breathe deeply and hold this pose for several breaths.
Switch legs and repeat.
Camel Pose
Come to Camel Pose with your feet hip-width apart and your hands on your hips.
Breathe deeply and arch your back, reaching up towards the sky.
Stay in this pose for several breaths.
Final Thoughts
The fifth chakra is associated with communication, self-expression, and truth. When this chakra is balanced, we are able to express ourselves freely and truthfully, and we are able to communicate effectively with others. The following yoga sequence can help to balance the fifth chakra. The poses help to open and energize the throat chakra, and the breathwork helps to increase the flow of energy through the chakra.
Yin Yoga Sequence For Gratitude
The holiday season is a time for giving thanks, spending time with loved ones, and enjoying festive traditions. While the holidays can be a joyful time, they can also be stressful. One way to reduce holiday stress and cultivate gratitude is through yoga. A yin yoga sequence for gratitude can help you connect with your body and mind, and appreciate all the good things in your life.
The sequence begins with a few minutes of gentle stretching to warm up the body. Next, you will move into a yin pose. For each pose, hold for 3-5 minutes. You can choose to stay in each pose for the entire time, or move on to the next pose when you feel ready.
1. Child’s pose
Start in a kneeling position with your big toes touching. Sit back on your heels and fold your torso forward, extending your arms out in front of you. Rest your forehead on the floor, or on a block if your forehead doesn’t reach the floor.
This pose is a gentle way to open the hips and stretch the lower back. It also calms the mind and can help you focus on your breath.
2. Cat-Cow pose
Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you lift your head and tailbone upward, and look up at your bellybutton. Exhale as you tuck your chin and round your back, drawing your bellybutton toward your spine.
This pose stretches the spine and warms up the body. It also helps to release tension in the neck and shoulders.
3. Pigeon pose
Start in a runner’s lunge with your right foot in front of you and your left knee on the floor. Slide your left leg backward until your left ankle is directly below your left hip. Lower your chest toward the floor.
This pose stretches the hips and groin. It can be a bit intense, so you can stay in the pose for a shorter time or use a block for support.
4. Supine Hand-To-Big-Toe pose
Lie on your back with your legs extended. Bend your left knee and place your left foot on your right thigh. Reach your right hand toward your left ankle and hold on to your toes.
This pose stretches the hamstrings and inner thigh muscles. It can also help to relieve tension in the lower back.
5. Legs-Up-The-Wall pose
Sit sideways next to a wall and swing your legs up the wall so your body is lying flat against the wall. Rest your head on a pillow if needed.
This pose is a restorative pose that helps to calm the mind and relieve stress. It also stretches the hamstrings and calves.
6. Corpse pose
Finish your sequence by lying flat on your back with your legs and arms extended. Close your eyes and focus on your breath.
This pose is a resting pose that allows the body to relax and rejuvenate. It also quiets the mind and helps to reduce stress.
A yin yoga sequence for gratitude can help you connect with your body and mind, and appreciate all the good things in your life. The poses are gentle, yet effective, and can be done anytime, anywhere. So, why not give it a try?
20 Minute Morning Yoga Sequence Shiva Rea
Hello everyone! I’m here to talk to you about yoga, and how it can help you start your day off right. A lot of people seem to think that yoga is only for people who are already very fit and flexible, but that’s not true at all. Yoga is a great way to start your day because it helps to wake you up and get your body moving. It also helps to get your mind focused and ready for the day ahead.
I’m going to share with you a 20-minute yoga sequence that you can do in the morning to help you get started. This sequence is designed to wake you up and energize your body. It’s a great way to start your day, and it’s also a great way to end a workout session.
The sequence is as follows:
1. Sun Salutations
2. Standing Poses
3. Forward Bends
4. Twists
5. Inverted Poses
6. Backbends
7. Final Relaxation
1. Sun Salutations
The sun salutations are a series of poses that are designed to energize and warm your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
2. Standing Poses
The standing poses are a series of poses that are designed to strengthen and energize your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
3. Forward Bends
The forward bends are a series of poses that are designed to stretch and energize your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
4. Twists
The twists are a series of poses that are designed to stretch and energize your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
5. Inverted Poses
The inverted poses are a series of poses that are designed to stretch and energize your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
6. Backbends
The backbends are a series of poses that are designed to stretch and energize your body. They are a great way to start your yoga practice, and they are also a great way to start your day.
7. Final Relaxation
The final relaxation is a series of poses that are designed to relax and rejuvenate your body. They are a great way to finish your yoga practice, and they are also a great way to finish your 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.
