Chair Yoga Sequences Youtube
Chair Yoga sequences are a great way to improve your flexibility, strength, and balance. They are also a great way to relax and de-stress. In this video, I will show you a few chair yoga sequences that you can do at home.
The first sequence is a basic warm-up sequence. It is designed to increase your flexibility and range of motion.
The second sequence is a basic balance sequence. It is designed to improve your balance and stability.
The third sequence is a basic strength sequence. It is designed to improve your strength and endurance.
The fourth sequence is a basic relaxation sequence. It is designed to help you relax and de-stress.
Please note that you should always consult with your doctor before starting any new exercise program. These sequences are for informational purposes only and are not a substitute for professional medical advice.
Yoga Sun Salutation B Sequence
The Yoga Sun Salutation B Sequence is a great way to start your day, or to take a break in the middle of the day. This sequence is a series of poses that flow together and are linked with the breath. The Sun Salutation B Sequence is a great way to warm up your body and to get your energy flowing.
This sequence consists of the following poses:
– Mountain Pose
– Standing Forward Bend
– Half Moon Pose
– Triangle Pose
– Reverse Triangle Pose
– Downward-Facing Dog
– Upward-Facing Dog
– Child’s Pose
Mountain Pose
Mountain Pose is a basic standing pose that helps to build strength and stability in the legs and feet. It is also a great pose to practice balance and focus.
To perform Mountain Pose, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Lift your chest and press your shoulders down. Hold for 5-10 breaths.
Standing Forward Bend
Standing Forward Bend is a great pose to release tension in the back and neck. It also helps to stretch the hamstrings and the calves.
To perform Standing Forward Bend, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Bend forward at the waist, and reach for your feet or ankles. Hold for 5-10 breaths.
Half Moon Pose
Half Moon Pose is a great pose to improve balance and flexibility. It also helps to open the hips and the chest.
To perform Half Moon Pose, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Shift your weight onto your left leg and lift your right leg off the ground. Reach your right arm up towards the sky. Hold for 5-10 breaths. Repeat on the other side.
Triangle Pose
Triangle Pose is a great pose to improve flexibility and strength in the hips and the shoulders. It also helps to open the chest and the upper back.
To perform Triangle Pose, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Shift your weight onto your left leg and lift your right leg off the ground. Reach your right arm up towards the sky and your left arm down towards the ground. Hold for 5-10 breaths. Repeat on the other side.
Reverse Triangle Pose
Reverse Triangle Pose is a great pose to improve flexibility and strength in the hips and the shoulders. It also helps to open the chest and the upper back.
To perform Reverse Triangle Pose, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Shift your weight onto your right leg and lift your left leg off the ground. Reach your left arm up towards the sky and your right arm down towards the ground. Hold for 5-10 breaths. Repeat on the other side.
Downward-Facing Dog
Downward-Facing Dog is a great pose to stretch the hamstrings, the calves, and the back. It also helps to open the chest and the upper back.
To perform Downward-Facing Dog, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Shift your weight onto your hands and lift your hips up and back. Hold for 5-10 breaths.
Upward-Facing Dog
Upward-Facing Dog is a great pose to stretch the hamstrings, the calves, and the back. It also helps to open the chest and the upper back.
To perform Upward-Facing Dog, stand with your feet together and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Shift your weight onto your hands and lift your hips up and back. Hold for 5-10 breaths.
Child’s Pose
Child’s Pose is a great pose to stretch the hips, the thighs, and the lower back. It also helps to calm the mind and to relax the body.
To perform Child’s Pose, kneel on the floor and sit on your heels. Touch your forehead to the floor and extend your arms out in front of you. Hold for 5-10 breaths.
20 Minute Yoga Flow Sequence
for Morning
The morning is a great time to do some yoga. It can help you wake up and prepare for the day ahead. This yoga flow sequence is designed to be done in 20 minutes.
1. Start in Downward Dog.
2. Inhale and lift your right leg up in to the air.
3. Exhale and bring your right leg back to Downward Dog.
4. Inhale and lift your left leg up in to the air.
5. Exhale and bring your left leg back to Downward Dog.
6. Step your right foot forward in to a low lunge.
7. Inhale and lift your left arm up in to the air.
8. Exhale and lower your left arm.
9. Step your left foot back in to Downward Dog.
10. Inhale and lift your right arm up in to the air.
11. Exhale and lower your right arm.
12. Step your right foot forward in to a low lunge.
13. Inhale and lift your left arm up in to the air.
14. Exhale and lower your left arm.
15. Hold for a few breaths.
16. Step your left foot back in to Downward Dog.
17. Inhale and lift your right leg up in to the air.
18. Exhale and bring your right leg back to Downward Dog.
19. Inhale and lift your left leg up in to the air.
20. Exhale and bring your left leg back to Downward Dog.
21. Step your right foot forward in to a low lunge.
22. Inhale and lift your left arm up in to the air.
23. Exhale and lower your left arm.
24. Hold for a few breaths.
25. Step your left foot back in to Downward Dog.
26. Inhale and lift your right leg up in to the air.
27. Exhale and bring your right leg back to Downward Dog.
28. Inhale and lift your left leg up in to the air.
29. Exhale and bring your left leg back to Downward Dog.
30. Step your right foot forward in to a low lunge.
31. Inhale and lift your left arm up in to the air.
32. Exhale and lower your left arm.
33. Hold for a few breaths.
34. Step your left foot back in to Downward Dog.
35. Inhale and lift your right leg up in to the air.
36. Exhale and bring your right leg back to Downward Dog.
37. Inhale and lift your left leg up in to the air.
38. Exhale and bring your left leg back to Downward Dog.
39. Step your right foot forward in to a low lunge.
40. Inhale and lift your left arm up in to the air.
41. Exhale and lower your left arm.
42. Hold for a few breaths.
43. Step your left foot back in to Downward Dog.
44. Inhale and lift your right leg up in to the air.
45. Exhale and bring your right leg back to Downward Dog.
46. Inhale and lift your left leg up in to the air.
47. Exhale and bring your left leg back to Downward Dog.
48. Step your right foot forward in to a low lunge.
49. Inhale and lift your left arm up in to the air.
50. Exhale and lower your left arm.
51. Hold for a few breaths.
52. Step your left foot back in to Downward Dog.
53. Inhale and lift your right leg up in to the air.
54. Exhale and bring your right leg back to Downward Dog.
55. Inhale and lift your left leg up in to the air.
56. Exhale and bring your left leg back to Downward Dog.
57. Step your right foot forward in to a low lunge.
58. Inhale and lift your left arm up in to the air.
59. Exhale and lower your left arm.
60. Hold for a few breaths.
61. Step your left foot back in to Downward Dog.
62. Inhale and lift your right leg up in to the air.
63. Exhale and bring your right leg back to Downward Dog.
64. Inhale and lift your left leg up in to the air.
65. Exhale and bring your left leg back to Downward Dog.
66. Step your right foot forward in to a low lunge.
67. Inhale and lift your left arm up in to the air.
68. Exhale and lower your left arm.
69. Hold for a few breaths.
70. Step your left foot back in to Downward Dog.
71. Inhale and lift your right leg up in to the air.
72. Exhale and bring your right leg back to Downward Dog.
73. Inhale and lift your left leg up in to the air.
74. Exhale and bring your left leg back to Downward Dog.
75. Step your right foot forward in to a low lunge.
76. Inhale and lift your left arm up in to the air.
77. Exhale and lower your left arm.
78. Hold for a few breaths.
79. Step your left foot back in to Downward Dog.
80. Inhale and lift your right leg up in to the air.
81. Exhale and bring your right leg back to Downward Dog.
82. Inhale and lift your left leg up in to the air.
83. Exhale and bring your left leg back to Downward Dog.
84. Step your right foot forward in to a low lunge.
85. Inhale and lift your left arm up in to the air.
86. Exhale and lower your left arm.
87. Hold for a few breaths.
88. Step your left foot back in to Downward Dog.
89. Inhale and lift your right leg up in to the air.
90. Exhale and bring your right leg back to Downward Dog.
91. Inhale and lift your left leg up in to the air.
92. Exhale and bring your left leg back to Downward Dog.
93. Step your right foot forward in to a low lunge.
94. Inhale and lift your left arm up in to the air.
95. Exhale and lower your left arm.
96. Hold for a few breaths.
97. Step your left foot back in to Downward Dog.
98. Inhale and lift your right leg up in to the air.
99. Exhale and bring your right leg back to Downward Dog.
100. Inhale and lift your left leg up in to the air.
101. Exhale and bring your left leg back to Downward Dog.
102. Step your right foot forward in to a low lunge.
103. Inhale and lift your left arm up in to the air.
104. Exhale and lower your left arm.
105. Hold for a few breaths.
106. Step your left foot back in to Downward Dog.
107. Inhale and lift your right leg up in to the air.
108. Exhale and bring your right leg back to Downward Dog.
109. Inhale and lift your left leg up in to the air.
110. Exhale and bring your left leg back to Downward Dog.
111. Step your right foot forward in to a low lunge.
112. Inhale and lift your left arm up in to the air.
113. Exhale and lower your left arm.
114. Hold for a few breaths.
115. Step your left foot back in to Downward Dog.
116. Inhale and lift your right leg up in to the air.
117. Exhale and bring
Isha Yoga Sequence
for Neck Pain
If you are experience neck pain, you may find relief with the following yoga sequence. This sequence is designed to help increase the range of motion in your neck, and to release tension in the muscles that can cause pain.
1. Start by standing in Tadasana (Mountain Pose), with your feet hip-width apart.
2. Inhale and raise your arms overhead, reaching up toward the sky.
3. Exhale and slowly lower your arms to your sides.
4. Take a few deep breaths, and then move on to the next pose.
5. Standing in Tadasana, reach your right arm up toward the sky, and then reach your left arm up as well.
6. Hold for a few seconds, and then repeat on the other side.
7. Next, reach your arms out to the sides and then overhead, as if you are reaching for the sky.
8. Hold for a few seconds, and then repeat.
9. Finally, clasp your hands behind your back and stretch your neck forward.
10. Hold for a few seconds, and then release.
11. Repeat the entire sequence 2-3 times.
This yoga sequence can help to increase the range of motion in your neck, and to release tension in the muscles that can cause pain. If you are experience neck pain, try performing this sequence 2-3 times a day.
Compassion Yoga Sequence
This yoga sequence is designed to help practitioners access and cultivate compassion. The sequence begins with a few simple poses to open the body and then moves into a heart-opening sequence. The sequence finishes with a meditation on compassion.
Poses:
1. Mountain Pose
2. Downward Dog
3. Half Camel
4. Half Moon
5. Warrior I
6. Triangle Pose
7. Extended Triangle Pose
8. Seated Forward Fold
9. Child’s Pose
10. Corpse Pose
Heart-Opening Sequence:
1. Bridge Pose
2. Camel Pose
3. Fish Pose
4. Cobra Pose
5. Bow Pose
6. Wheel Pose
7. Child’s Pose
8. Forward Bend
9. Seated Forward Fold
10. Sleeping Vishnu Pose
11. Corpse Pose
Meditation on Compassion:
1. Sit in a comfortable position.
2. Close your eyes and take a few deep breaths.
3. Visualize a situation or person that you feel compassion for.
4. Allow yourself to feel the compassion you feel for this person or situation.
5. Allow the compassion to fill your heart and mind.
6. Hold the compassion in your heart for a few minutes.
7. Release the compassion and take a few more deep breaths.
8. Open your eyes and begin your day with a compassionate heart.
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.
