Cgair Yoga Sequence

Cgair Yoga Sequence

:

1. Sun Salutations
A sequence of poses that warms up the body and mind, sun salutations are a great way to start your practice. There are many variations of sun salutations, but a basic sequence is:

• Stand tall with your feet together, arms at your sides

• Inhale and reach your arms up overhead

• Exhale and fold forward, keeping your spine long

• Inhale and lift your torso back to standing

• Exhale and step or jump back to a plank position

• Inhale and lower your body to the floor

• Exhale and lie down in Corpse Pose

2. Downward-Facing Dog

Downward-facing dog is a fundamental yoga pose that stretches the entire body. It also strengthens the arms, legs, and core.

• Start in plank position, with your shoulders over your wrists and your hips over your shoulders

• Exhale and tuck your toes under, then lift your hips up and back, extending your spine

• Keep your head between your arms and your feet flat on the floor

• Hold for 3-5 breaths

3. Child’s Pose

Child’s pose is a resting pose that calms the mind and relaxes the body. It also stretches the hips, thighs, and ankles.

• Start in Downward-Facing Dog

• Exhale and step or jump forward to a kneeling position

• Bring your forehead to the floor, then extend your arms out in front of you

• Hold for 3-5 breaths

4. Upward-Facing Dog

Upward-facing dog is a pose that strengthens and stretches the entire body. It also helps to open the chest and improve circulation.

• Start in Child’s Pose

• Inhale and lift your torso up, extending your arms up and back

• Keep your head between your arms and your feet flat on the floor

• Hold for 3-5 breaths

5. Camel Pose

Camel pose is a backbend that stretches the chest and abs. It also strengthens the spine and hips.

• Start in Downward-Facing Dog

• Step or jump forward to a kneeling position

• Place your hands on your hips, then lean back and press your hips forward

• Reach for your heels with your hands, then arch your back and lift your head up

• Hold for 3-5 breaths

6. Triangle Pose

Triangle pose is a standing pose that stretches the hamstrings, groin, and chest. It also strengthens the legs and ankles.

• Stand with your feet 3-4 feet apart, then turn your right toes out and your left toes in

• Extend your arms out to the sides and bend to the right, reaching your right hand to your ankle or shin

• Keep your left hand in the air and look up at your left hand

• Hold for 3-5 breaths, then switch sides

7. Warrior I

Warrior I is a standing pose that strengthens the legs and glutes. It also opens the hips and chest.

• Stand with your feet 3-4 feet apart, then turn your right toes out and your left toes in

• Extend your arms out to the sides and bend to the right, reaching your right hand to your ankle or shin

• Keep your left hand in the air and look up at your left hand

• Hold for 3-5 breaths, then switch sides

8. Warrior II

Warrior II is a standing pose that strengthens the legs and glutes. It also opens the hips and chest.

• Stand with your feet 3-4 feet apart, then turn your right toes out and your left toes in

• Extend your arms out to the sides and bend to the right, reaching your right hand to your ankle or shin

• Keep your left hand in the air and look over your left hand

• Hold for 3-5 breaths, then switch sides

9. Extended Triangle Pose

Extended Triangle Pose is a standing pose that stretches the hamstrings, groin, and chest. It also strengthens the legs and ankles.

• Stand with your feet 3-4 feet apart, then turn your right toes out and your left toes in

• Extend your arms out to the sides and bend to the right, reaching your right hand to your ankle or shin

• Keep your left hand in the air and reach your right hand up toward the sky

• Hold for 3-5 breaths, then switch sides

Corepower Yoga Hot Power Fusion Sequence

The Corepower Yoga Hot Power Fusion sequence is a dynamic and challenging vinyasa flow that blends power yoga and Ashtanga yoga. It is a great sequence for building strength, flexibility, and stamina. The sequence begins with Sun Salutations to warm up the body, followed by a sequence of standing poses. Next, the sequence moves into a series of seated and twisting poses, and concludes with a series of backbends.

Flow Yoga Sequence Vinyasa Yoga Sequence Script

The following sequence is designed to open the hips and flow from one pose to the next. It can be practiced as a standalone sequence, or it can be inserted into a longer practice.

1. Downward-Facing Dog (Adho Mukha Svanasana)

Come to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press firmly into the mat. Tuck your toes and lift your hips up and back, extending your spine and pressing your heels down. Hold for 5-10 breaths.

2. Triangle Pose (Trikonasana)

From Downward-Facing Dog, step your right foot forward into Triangle Pose. Place your right hand on your right hip and extend your left arm straight up towards the ceiling. Turn your left foot out 90 degrees and press your left hip back. Hold for 5-10 breaths, then switch sides.

3. Half Camel Pose (Ardha Ustrasana)

From Triangle Pose, step your left foot back and come into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

4. Low Lunge (Anjaneyasana)

From Half Camel Pose, step your right foot forward into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

READ
Winter Yoga Poses

5. Upward-Facing Dog (Urdhva Mukha Svanasana)

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

6. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

7. Forward Fold (Uttanasana)

From Downward-Facing Dog, step your left foot forward into a Forward Fold. Bend your knees as much as you need to, and if you can, clasp your hands behind your back. Hold for 5-10 breaths, then switch sides.

8. Half Camel Pose

From Forward Fold, step your right foot back into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

9. Low Lunge

From Half Camel Pose, step your left foot back into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

10. Upward-Facing Dog

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

11. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

12. Triangle Pose

From Downward-Facing Dog, step your right foot forward into Triangle Pose. Place your right hand on your right hip and extend your left arm straight up towards the ceiling. Turn your left foot out 90 degrees and press your left hip back. Hold for 5-10 breaths, then switch sides.

13. Half Camel Pose

From Triangle Pose, step your left foot back and come into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

14. Low Lunge

From Half Camel Pose, step your right foot forward into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

15. Upward-Facing Dog

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

16. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

17. Forward Fold

From Downward-Facing Dog, step your left foot forward into a Forward Fold. Bend your knees as much as you need to, and if you can, clasp your hands behind your back. Hold for 5-10 breaths, then switch sides.

18. Half Camel Pose

From Forward Fold, step your right foot back into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

19. Low Lunge

From Half Camel Pose, step your left foot back into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

20. Upward-Facing Dog

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

21. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

22. Triangle Pose

From Downward-Facing Dog, step your right foot forward into Triangle Pose. Place your right hand on your right hip and extend your left arm straight up towards the ceiling. Turn your left foot out 90 degrees and press your left hip back. Hold for 5-10 breaths, then switch sides.

23. Half Camel Pose

From Triangle Pose, step your left foot back and come into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

24. Low Lunge

From Half Camel Pose, step your right foot forward into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

25. Upward-Facing Dog

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

26. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

27. Forward Fold

From Downward-Facing Dog, step your left foot forward into a Forward Fold. Bend your knees as much as you need to, and if you can, clasp your hands behind your back. Hold for 5-10 breaths, then switch sides.

28. Half Camel Pose

From Forward Fold, step your right foot back into Half Camel Pose. Place your hands on your hips and press your spine up and forward. Gently arch your back and tuck your chin. Hold for 5-10 breaths.

29. Low Lunge

From Half Camel Pose, step your left foot back into a Low Lunge. Place your left hand on the mat directly in front of your left foot and extend your right arm straight up towards the ceiling. Hold for 5-10 breaths, then switch sides.

30. Upward-Facing Dog

From Low Lunge, press your hips up and back and lift your torso and arms up into Upward-Facing Dog. Keep your hips high and your spine long. Hold for 5-10 breaths.

READ
Pregnancy Yoga Sequence Third Trimester

31. Downward-Facing Dog

From Upward-Facing Dog, curl your toes under and press your hips up and back into Downward-Facing Dog. Hold for 5-10 breaths.

32. Triangle Pose

From Downward-Facing Dog, step your right foot forward into Triangle Pose. Place your right hand on your right hip and extend your left arm straight up towards the ceiling. Turn your left foot

1St Trimester Yoga Sequence

The first trimester can be an exciting time as you wait to find out if you are pregnant, but it can also be a time of worry and stress. Yoga can help you to connect with your body and to find relief from some of the common symptoms of the first trimester. This sequence can help to open the hips, calm the mind, and increase energy.

1. Start in Mountain Pose.

2. Inhale and step your left foot back into a Lunge.

3. Exhale and lower your left knee to the ground.

4. Inhale and raise your torso up to a standing position.

5. Step your right foot back into a Lunge.

6. Exhale and lower your right knee to the ground.

7. Hold for five breaths.

8. Rise to standing and repeat on the other side.

9. Transition into Cat-Cow Pose.

10. Inhale and arch your back, looking up at the sky.

11. Exhale and round your back, tucking your chin to your chest.

12. Repeat for five breaths.

13. Transition into Downward-Facing Dog Pose.

14. Hold for five breaths.

15. Step your right foot forward into a Lunge.

16. Exhale and lower your left knee to the ground.

17. Inhale and raise your torso up to a standing position.

18. Step your left foot back into a Lunge.

19. Exhale and lower your left knee to the ground.

20. Hold for five breaths.

21. Rise to standing and repeat on the other side.

22. Transition into Child’s Pose.

23. Hold for five breaths.

24. Come up to standing and end with a few deep breaths in Mountain Pose.

Seated Yoga Flow Sequence

for Flexibility

Hello everyone!

This is a seated yoga flow sequence that is designed to increase flexibility. The sequence is composed of a series of poses that are performed in a flowing manner. This sequence can be performed either in a seated or standing position.

The first pose is the Half Camel Pose. This pose is a great way to open up the chest and increase flexibility in the spine. To perform this pose, start by sitting up tall with your spine straight. Reach your arms up overhead and clasp your hands together. Then, slowly lean back and arch your back. Hold this position for a few seconds, and then slowly return to the starting position.

The next pose is the Seated Forward Bend. This pose is a great way to stretch the hamstrings and the lower back. To perform this pose, start by sitting up tall with your spine straight. Reach your arms forward and bend at the waist. Keep your spine straight as you lean forward. Hold this position for a few seconds, and then slowly return to the starting position.

The next pose is the Half Pigeon Pose. This pose is a great way to stretch the hips and the groin. To perform this pose, start by sitting up tall with your spine straight. Bring one foot in front of you and place it flat on the ground. Then, slowly lean forward and place your other hand on the ground in front of you. Hold this position for a few seconds, and then slowly return to the starting position.

The next pose is the Triangle Pose. This pose is a great way to increase flexibility in the hips and the upper body. To perform this pose, start by standing up tall with your spine straight. Reach your arms out to the sides and bend at the waist. Keep your spine straight as you lean to the right. Hold this position for a few seconds, and then slowly return to the starting position. Repeat on the other side.

The next pose is the Chair Pose. This pose is a great way to increase flexibility in the hips and the thighs. To perform this pose, start by standing up tall with your spine straight. Bend at the waist and place your hands on your thighs. Keep your spine straight as you rise up onto your toes. Hold this position for a few seconds, and then slowly return to the starting position.

The next pose is the Child’s Pose. This pose is a great way to stretch the hips, the thighs, and the lower back. To perform this pose, start by kneeling on the ground with your knees hip-width apart. Touch your forehead to the ground and extend your arms out in front of you. Hold this position for a few seconds, and then slowly return to the starting position.

The next pose is the Seated Twist. This pose is a great way to increase flexibility in the spine. To perform this pose, start by sitting up tall with your spine straight. Reach your arms out to the sides and twist to the right. Hold this position for a few seconds, and then slowly return to the starting position. Repeat on the other side.

The final pose is the Corpse Pose. This pose is a great way to relax the body and the mind. To perform this pose, start by lying down on your back with your arms and legs extended. Close your eyes and focus on your breath. Hold this position for a few minutes, and then slowly return to the starting position.

I hope you enjoy this seated yoga flow sequence!