Chair Yoga Sequence Printable
If you’re looking for a yoga sequence that you can do from the comfort of your chair, look no further! This chair yoga sequence is perfect for those who are new to yoga or for those who are short on time.
The chair yoga sequence is a great way to improve your strength, flexibility, and balance. It’s also a great way to relax and de-stress.
The sequence is as follows:
1. Sit in the chair with your feet flat on the floor.
2. Inhale and raise your arms up over your head.
3. Exhale and fold forward, reaching for your toes.
4. Inhale and raise your torso back to the starting position.
5. Exhale and twist to the right, reaching for your right hand.
6. Inhale and return to the starting position.
7. Exhale and twist to the left, reaching for your left hand.
8. Inhale and return to the starting position.
9. Sit up straight and raise your arms over your head.
10. Exhale and fold forward.
11. Inhale and raise your torso back to the starting position.
12. Exhale and clasp your hands behind your back.
13. Inhale and stretch your torso forward.
14. Exhale and release your hands.
15. Sit up straight and raise your arms over your head.
16. Inhale and fold forward.
17. Exhale and release your hands.
18. Inhale and raise your arms up over your head.
19. Exhale and fold forward.
20. Hold the position for a few seconds, then release and sit up straight.
21. Inhale and raise your arms up over your head.
22. Exhale and fold forward.
23. Inhale and raise your torso back to the starting position.
24. Exhale and release your hands.
25. Sit up straight and raise your arms over your head.
26. Inhale and fold forward.
27. Exhale and release your hands.
28. Inhale and raise your arms up over your head.
29. Exhale and fold forward.
30. Hold the position for a few seconds, then release and sit up straight.
31. Inhale and raise your arms up over your head.
32. Exhale and fold forward.
33. Inhale and raise your torso back to the starting position.
34. Exhale and release your hands.
35. Sit up straight and raise your arms over your head.
36. Inhale and fold forward.
37. Exhale and release your hands.
38. Inhale and raise your arms up over your head.
39. Exhale and fold forward.
40. Hold the position for a few seconds, then release and sit up straight.
41. Inhale and raise your arms up over your head.
42. Exhale and fold forward.
43. Inhale and raise your torso back to the starting position.
44. Exhale and release your hands.
45. Sit up straight and raise your arms over your head.
46. Inhale and fold forward.
47. Exhale and release your hands.
48. Inhale and raise your arms up over your head.
49. Exhale and fold forward.
50. Hold the position for a few seconds, then release and sit up straight.
51. Inhale and raise your arms up over your head.
52. Exhale and fold forward.
53. Inhale and raise your torso back to the starting position.
54. Exhale and release your hands.
55. Sit up straight and raise your arms over your head.
56. Inhale and fold forward.
57. Exhale and release your hands.
58. Inhale and raise your arms up over your head.
59. Exhale and fold forward.
60. Hold the position for a few seconds, then release and sit up straight.
61. Inhale and raise your arms up over your head.
62. Exhale and fold forward.
63. Inhale and raise your torso back to the starting position.
64. Exhale and release your hands.
65. Sit up straight and raise your arms over your head.
66. Inhale and fold forward.
67. Exhale and release your hands.
68. Inhale and raise your arms up over your head.
69. Exhale and fold forward.
70. Hold the position for a few seconds, then release and sit up straight.
71. Inhale and raise your arms up over your head.
72. Exhale and fold forward.
73. Inhale and raise your torso back to the starting position.
74. Exhale and release your hands.
75. Sit up straight and raise your arms over your head.
76. Inhale and fold forward.
77. Exhale and release your hands.
78. Inhale and raise your arms up over your head.
79. Exhale and fold forward.
80. Hold the position for a few seconds, then release and sit up straight.
81. Inhale and raise your arms up over your head.
82. Exhale and fold forward.
83. Inhale and raise your torso back to the starting position.
84. Exhale and release your hands.
85. Sit up straight and raise your arms over your head.
86. Inhale and fold forward.
87. Exhale and release your hands.
88. Inhale and raise your arms up over your head.
89. Exhale and fold forward.
90. Hold the position for a few seconds, then release and sit up straight.
91. Inhale and raise your arms up over your head.
92. Exhale and fold forward.
93. Inhale and raise your torso back to the starting position.
94. Exhale and release your hands.
95. Sit up straight and raise your arms over your head.
96. Inhale and fold forward.
97. Exhale and release your hands.
98. Inhale and raise your arms up over your head.
99. Exhale and fold forward.
100. Hold the position for a few seconds, then release and sit up straight.
101. Inhale and raise your arms up over your head.
102. Exhale and fold forward.
103. Inhale and raise your torso back to the starting position.
104. Exhale and release your hands.
105. Sit up straight and raise your arms over your head.
106. Inhale and fold forward.
107. Exhale and release your hands.
108. Inhale and raise your arms up over your head.
109. Exhale and fold forward.
110. Hold the position for a few seconds, then release and sit up straight.
111. Inhale and raise your arms up over your head.
112. Exhale and fold forward.
113. Inhale and raise your torso back to the starting position.
114. Exhale and release your hands.
115. Sit up straight and raise your arms over your head.
116. Inhale and fold forward.
117. Exhale and release your hands.
118. Inhale and raise your arms up over your head.
119. Exhale and fold forward.
120. Hold the position for a few seconds, then release and sit up straight.
121. Inhale and raise your arms up over your head.
122. Exhale and fold forward.
123. Inhale and raise your torso back to the starting position.
124. Exhale and release your hands.
125. Sit up straight and raise your arms over your head.
126. Inhale and fold forward.
127. Exhale and release your hands.
128. Inhale and raise your arms up over your head.
129.
1 Hr Easy Yoga Sequence
for Beginners
Are you looking for a yoga sequence that is easy and beginner-friendly? This sequence is perfect for those who are new to yoga or who are just looking for a light sequence to help them relax and de-stress.
This sequence is a one-hour flow that includes some basic poses and a few relaxation techniques. If you have more time, you can always add on to this sequence. But if you’re short on time, this flow is a great way to get started.
Before you begin, make sure you are wearing comfortable clothing and that you have a yoga mat and a block or two. You can also use a chair if you need to.
The sequence begins with a few basic poses to warm up the body. Then, we move on to some seated poses that help to open up the hips and the chest. Next, we move on to a few standing poses that stretch the hamstrings and the back. Finally, we end with a few relaxation techniques to help you wind down and relax.
So, without further ado, let’s get started!
Yoga Sequence For Travel
:
When traveling, it’s important to have a yoga sequence that you can do anywhere, without any equipment. This sequence is designed to help you stretch and relax your body, and to open up your energy channels.
Begin by standing in Mountain Pose (Tadasana). Feel your feet firmly planted on the ground, and your spine lengthening up towards the sky.
Take a deep breath in, and on the exhale, fold forward into a Standing Forward Bend (Uttanasana). Let your head hang down, and relax your neck.
If you can, hold on to your feet with your hands, or if that’s too difficult, reach for your ankles. Stay here for a few deep breaths, and then slowly come back to standing.
Next, step your left foot out to the side into a Wide-Legged Forward Bend (Prasarita Padottanasana). Bend your right knee, and reach your right hand down to touch your right ankle.
If you can’t reach your ankle, simply hold on to your shin or thigh. Stay here for a few breaths, and then switch sides.
After you’ve done a few rounds of Wide-Legged Forward Bends, move on to the next pose.
Step your right foot back into a Lunge (Anjaneyasana), and lower your left knee to the ground. Reach your left hand up towards the sky, and feel your spine lengthening.
Stay here for a few breaths, and then switch sides.
Finally, come into Child’s Pose (Balasana). Kneel down on the ground, and then sit your butt down on your heels.
Fold your arms in front of you, and let your forehead rest on your hands. Stay here for a few deep breaths, and then slowly come back to standing.
This sequence is a great way to start your day, or to use as a cooldown after a workout. It’s also perfect for traveling, since you can do it anywhere without any equipment.
Evening Yoga Sequence Pdf
There’s no denying the fact that yoga is one of the best exercises out there. Not only does it help you stay in shape, but it also helps improve your overall health. However, if you’re not used to doing yoga, the poses can be a bit tricky to master. This is why we’ve put together a simple evening yoga sequence that will help you relax and de-stress after a long day.
This sequence is designed to be done in the evening, before bed. However, you can also do it in the morning if you’d like. Just make sure to wake up a few minutes earlier so you have enough time to complete the sequence.
The first pose in this sequence is Child’s Pose. This pose is great for releasing tension in the neck and shoulders. To do Child’s Pose, start by kneeling on the floor and then bending forward, so your forehead is resting on the floor. Extend your arms out in front of you, and relax your shoulders. Stay in this pose for a few deep breaths, and then slowly come back to standing.
The next pose is Downward-Facing Dog. This pose is great for stretching out the back and hamstrings. To do Downward-Facing Dog, start in a kneeling position. Then, lift your hips up and press your palms flat into the floor. Keep your feet hip-width apart and your spine straight. Hold this pose for a few deep breaths, and then release back to kneeling.
The third pose in this sequence is Cat-Cow Pose. This pose is great for stretching out the spine and hips. To do Cat-Cow Pose, start on your hands and knees on the floor. Then, inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Keep your spine straight and move slowly from one pose to the other. Repeat this pose a few times.
The fourth pose in this sequence is Triangle Pose. This pose is great for stretching out the hips and hamstrings. To do Triangle Pose, start in a standing position and then step one foot back. Extend your arms out to the sides and then tilt your torso to the side, so your chest is facing the floor. Keep your back straight and hold this pose for a few deep breaths. Then, switch sides and repeat.
The fifth and final pose in this sequence is Seated Forward Bend. This pose is great for stretching out the spine and hamstrings. To do Seated Forward Bend, start by sitting on the floor with your legs straight out in front of you. Then, fold forward, so your chest is resting on your thighs. Extend your arms out in front of you, and relax your shoulders. Hold this pose for a few deep breaths, and then slowly come back to sitting.
If you have time, you can also do a few minutes of relaxation yoga at the end of this sequence. To do relaxation yoga, simply sit in a comfortable position and relax your body. Close your eyes and focus on your breath. Stay in this pose for a few minutes, and then slowly come back to reality.
This simple evening yoga sequence will help you relax and de-stress after a long day. It’s a great way to end your day, and it can also help you get a good night’s sleep.
Yin Yang Yoga Sequence Pdf
The philosophy of Yin and Yang is one of the most important foundations of Chinese medicine and is also relevant to yoga. The two principles represent the two opposite but complementary forces in the natural world. Yin is the female, passive, dark and yielding principle, while Yang is the male, active, bright and aggressive principle.
In yoga, these principles can be applied to the practice itself. For example, a Yin yoga class might focus on longer holds in poses, with a focus on the connective tissues of the body, while a Yang yoga class might be more vigorous, with a focus on strength and stamina.
The Yin Yang yoga sequence is a great way to experience the benefits of both Yin and Yang yoga. The sequence begins with a few gentle Yin poses, followed by a few more active Yang poses. The sequence finishes with a few more Yin poses, to allow the body to relax and restore.
The Yin Yang yoga sequence is a great way to experience the benefits of both Yin and Yang yoga. The sequence begins with a few gentle Yin poses, followed by a few more active Yang poses. The sequence finishes with a few more Yin poses, to allow the body to relax and restore.
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.
