Chakra Balance Yoga Sequence
There is a lot of talk these days about chakra balance and the importance of keeping all of your chakras in harmony. But what does that mean, exactly? And how can you go about achieving chakra balance in your own life?
In simplest terms, chakra balance refers to the harmonious and equal flow of energy through all of your chakras. When your chakras are in balance, you feel energized, happy, and content. You’re able to take on life’s challenges with ease and navigate through difficult times with grace.
But when one or more of your chakras are out of balance, you may experience a wide range of negative symptoms, such as anxiety, depression, fatigue, and even physical pain.
Fortunately, achieving chakra balance is not as difficult as it may seem. There are a number of simple yoga poses that can help to restore balance to your chakras.
The following yoga sequence is designed to help you balance your chakras and achieve a state of overall well-being. Give it a try and see how you feel!
1. Mountain Pose (Tadasana)
The Mountain Pose is a basic, yet essential, yoga pose that helps to ground and center you. It also helps to open and energize the Crown Chakra, which is associated with enlightenment, wisdom, and spiritual growth.
To perform the Mountain Pose, stand tall with your feet together and your arms at your sides. Press your palms together at your heart and focus on your breath. Hold for 5-10 breaths.
2. Child’s Pose (Balasana)
The Child’s Pose is a restful pose that helps to soothe the mind and relax the body. It also helps to open and energize the Root Chakra, which is associated with safety, security, and grounding.
To perform the Child’s Pose, kneel on the floor and then sit back on your heels. Spread your knees wide apart and fold your torso forward until your forehead rests on the floor. Hold for 5-10 breaths.
3. Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is a gentle yoga pose that helps to warm up the body and open the spine. It also helps to open and energize the Sacral Chakra, which is associated with creativity, pleasure, and passion.
To perform the Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin to your chest. Repeat for 5-10 breaths.
4. Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog is a classic yoga pose that helps to open the chest and lengthen the spine. It also helps to open and energize the Throat Chakra, which is associated with communication, self-expression, and truth.
To perform the Downward-Facing Dog, start in the tabletop position. Then, exhale as you lift your hips up and back, and press your heels into the floor. Hold for 5-10 breaths.
5. Camel Pose (Ustrasana)
The Camel Pose is a deep backbend that helps to open the chest and shoulders. It also helps to open and energize the Third Eye Chakra, which is associated with intuition, insight, and understanding.
To perform the Camel Pose, start in kneeling position. Then, reach back and grasp your heels with your hands. Push your hips forward and lift your chest up. Hold for 5-10 breaths.
6. Bridge Pose (Setu Bandha Sarvangasana)
The Bridge Pose is a basic backbend that helps to open the chest and hips. It also helps to open and energize the Heart Chakra, which is associated with love, joy, and compassion.
To perform the Bridge Pose, lie on your back with your feet flat on the floor and your knees bent. Exhale as you lift your hips up and hold for 5-10 breaths.
7. Seated Forward Bend (Paschimottanasana)
The Seated Forward Bend is a deep forward bend that helps to stretch the hamstrings and spine. It also helps to open and energize the Solar Plexus Chakra, which is associated with power, confidence, and self-esteem.
To perform the Seated Forward Bend, sit on the floor with your legs straight out in front of you. Flex your feet and reach for your toes. Hold for 5-10 breaths.
8. Corpse Pose (Savasana)
The Corpse Pose is a restful pose that helps to soothe the mind and relax the body. It also helps to open and energize the Crown Chakra, which is associated with enlightenment, wisdom, and spiritual growth.
To perform the Corpse Pose, lie on your back with your feet flat on the floor and your arms at your sides. Close your eyes and focus on your breath. Hold for 5-10 minutes.
Hatha Yoga Sequence Pdf
The hatha yoga sequence pdf provided below is a great way to start your day, or to wind down at the end of the day. This sequence is designed to help improve your flexibility, strength, and balance.
1. Start in downward facing dog pose. Spread your fingers wide and press your palms firmly into the mat. Bring your heels towards the ground, and tuck your toes under. Keep your hips high, and press your chest towards your thighs. Hold for 5-10 breaths.
2. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
3. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
4. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
5. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
6. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
7. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
8. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
9. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
10. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
11. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
12. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
13. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
14. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
15. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
16. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
17. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
18. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
19. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
20. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
21. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
22. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
23. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
24. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
25. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
26. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
27. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
28. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
29. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
30. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
31. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
32. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
33. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
34. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
35. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
36. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
37. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
38. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
39. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
40. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
41. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
42. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
43. Step your left foot forward into a lunge position. Keep your right knee bent, and sink your hips down towards the ground. Extend your left arm up towards the sky, and hold for 5-10 breaths.
44. From here, you can either stay in the lunge position, or you can come into a downward facing dog pose.
45. Once you’re in downward facing dog pose, curl your toes under, and lift your hips up towards the sky. Hold for 5-10 breaths.
46. Step your right foot forward into a lunge position. Keep your left knee bent, and sink your hips down towards the ground. Extend your right arm up towards the sky, and hold for 5-10 breaths.
47. Step your left foot forward into a lun
Strength Yoga Sequence
for Runners
Running is a great way to get in shape and stay healthy, but it can also be hard on your body. Over time, running can cause tightness and pain in the hips, knees, and ankles. Yoga can help to prevent these problems and keep you running strong.
This sequence focuses on opening up the hips, knees, and ankles. It begins with a few simple poses to warm up the body, and then moves on to more challenging poses. Be sure to move slowly and carefully, and always listen to your body. If a pose is too difficult, modify it or skip it altogether.
Warm-Up Poses
Cat-Cow: Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Continue moving back and forth, breathing deeply.
Downward-Facing Dog: Come to a hands and knees position, then push your hips up and back, so that your body forms an inverted V. Let your head hang down, and press your heels into the ground. Hold for 5-10 breaths.
Runner’s Lunge: Start in a standing position. Step one foot forward and bend your knee, so that your thigh is parallel to the ground. Keep your back straight and your head up. Hold for 5-10 breaths, then switch legs.
Hip Opener Poses
Pigeon Pose: Start in a kneeling position. Bring one foot forward, and rest it behind you, so that your shin is parallel to the ground. Turn your torso towards the front leg. Hold for 5-10 breaths, then switch legs.
Garland Pose: Start in a standing position. Bend your knees and squat down, so that your thighs are parallel to the ground. Bring your hands together in front of your heart, and press your elbows against your inner thighs. Hold for 5-10 breaths.
Frog Pose: Start in a kneeling position. Bring your feet together and turn your toes out. Press your hips down and forward, and sink your chest towards the ground. Hold for 5-10 breaths.
Ankle Opener Poses
Eagle Pose: Start in a standing position. Cross your left ankle over your right thigh, and press your thighs together. Wrap your left arm around your right arm, and clasp your hands together. Hold for 5-10 breaths, then switch legs.
Fish Pose: Start in a seated position with your legs straight out in front of you. Bend your right knee and place your foot on the left side of your head. Reach your arms out to the sides, and press your back against the floor. Hold for 5-10 breaths, then switch legs.
Extended Triangle Pose: Start in a standing position. Step your left foot back, and place it at the side of your left ankle. Reach your right arm up towards the sky, and reach your left arm down towards the ground. Hold for 5-10 breaths, then switch sides.
Ashtanga Yoga Primary Sequence Chart
The Ashtanga Yoga Primary Series is a sequence of postures designed to purify and open the body. The series is also designed to develop strength, flexibility and concentration. The postures in the sequence are linked together with vinyasa, which means “breath-synchronized movement.” This means that as you move from one posture to the next, you inhale and exhale in a specific way that is linked to the movement.
The Primary Series is also called Yoga Chikitsa, which means “yoga therapy.” This is because the sequence is designed to purify and open the body, making it a healthy and balanced place for the mind to reside. When the body is open and healthy, the mind is able to find stillness and clarity.
The Primary Series is made up of six sequences of postures, called “limbs.” The first four limbs are called the “foundation sequences.” The final two limbs are called the “main sequences.”
The foundation sequences are:
Pranayama (breath work)
Asana (postures)
Savasana (corpse pose)
The main sequences are:
Surya Namaskar A (sun salutation A)
Surya Namaskar B (sun salutation B)
Padangusthasana (big toe pose)
Uttanasana (forward fold)
Prasarita Padottanasana (wide-angle forward fold)
Paschimottanasana (seated forward fold)
Janu Sirsasana (head-to-knee pose)
Ardha Chandrasana (half moon pose)
Parsvottanasana (extended side angle pose)
Utthita Trikonasana (triangle pose)
Virabhadrasana I (warrior I pose)
Virabhadrasana II (warrior II pose)
Virabhadrasana III (warrior III pose)
Tadasana (mountain pose)
The Primary Series is a challenging sequence of postures that requires patience and practice to master. But the benefits of practicing the sequence are many. The Primary Series opens the body, strengthens and tones the muscles, and develops focus and concentration. The sequence is also a great way to start your day, as it warms up the body and prepares it for the challenges of the day ahead.
Adstanga Yoga Daily Sequence
A typical Adstanga Yoga sequence will include five primary poses: Downward Dog, Upward Dog, Cobra, Warrior I and II, and Triangle pose. The sequence will also include other poses that are specific to the individual’s needs on that day.
The Adstanga Yoga sequence is designed to open and energize the body, while calming the mind. The poses are based on traditional Hatha Yoga poses, and are modified to be accessible to all levels of students. The sequence is also designed to be a complete practice, and can be done in as little as 30 minutes.
The Adstanga Yoga sequence begins with a warm-up, which includes some gentle stretching and some basic Sun Salutations. The primary poses are then sequenced together, followed by a cool-down.
The Downward Dog pose is a basic pose that stretches the entire body. It also strengthens the arms and legs, and helps to calm the mind. To do the Downward Dog pose, start in a crouching position with your hands on the floor in front of you. Then slowly lift your hips up in the air, and press your heels towards the floor. Make sure to keep your spine lengthened, and your head and neck relaxed.
The Upward Dog pose is another basic pose that stretches the entire body. It also strengthens the arms and legs, and helps to energize the body. To do the Upward Dog pose, start in the Downward Dog pose. Then curl your toes under, and lift your hips and torso up in the air, so that your body forms an inverted V shape. Make sure to keep your spine lengthened, and your head and neck relaxed.
The Cobra pose is a basic pose that stretches the chest and abdomen. It also strengthens the arms and legs, and helps to calm the mind. To do the Cobra pose, start in the Downward Dog pose. Then slowly lift your torso up in the air, and press your palms into the floor. Make sure to keep your spine lengthened, and your head and neck relaxed.
The Warrior I pose is a basic pose that stretches the hips, thighs, and ankles. It also strengthens the legs and arms, and helps to calm the mind. To do the Warrior I pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees, and your right foot in slightly. Bend your left knee so that it is directly over your ankle, and reach your arms straight out to the sides. Make sure to keep your spine lengthened, and your head and neck relaxed.
The Warrior II pose is a basic pose that stretches the hips, thighs, and ankles. It also strengthens the legs and arms, and helps to calm the mind. To do the Warrior II pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees, and your right foot in slightly. Bend your left knee so that it is directly over your ankle, and reach your arms straight out to the sides. Make sure to keep your spine lengthened, and your head and neck relaxed.
The Triangle pose is a basic pose that stretches the hips, thighs, and ankles. It also strengthens the legs and arms, and helps to calm the mind. To do the Triangle pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees, and your right foot in slightly. Bend your left knee so that it is directly over your ankle, and reach your arms straight out to the sides. Extend your torso to the right, and make sure to keep your spine lengthened, and your head and neck relaxed.
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.
