Christmas Yoga Sequences
Christmas is a time of joy, family, and celebration! It can also be a time of stress, over-indulgence, and fatigue. This year, why not add some yoga into your Christmas celebrations to help you stay healthy and balanced?
The following yoga sequences are designed to help you enjoy the Christmas season to the fullest!
1. The Christmas Tree Pose:
This pose is a great way to open up the heart and chest, and to get your body ready for Christmas cheer!
Start in a standing position, with your feet parallel and hip-width apart.
Inhale and reach your arms up over your head, clasping your hands together.
Exhale and bend forward at the waist, reaching your hands down towards the floor.
Try to keep your spine straight as you reach down, and don’t forget to breathe!
Hold the pose for a few seconds, then inhale and slowly rise back to standing.
2. The Gingerbread Man Pose:
This pose is great for warming up the body and getting your blood flowing!
Start in a standing position, with your feet parallel and hip-width apart.
Inhale and reach your arms up over your head, clasping your hands together.
Exhale and bend to the right, reaching your right hand down towards the floor.
Try to keep your spine straight as you reach down, and don’t forget to breathe!
Hold the pose for a few seconds, then inhale and slowly rise back to standing.
Repeat on the other side.
3. The Mistletoe Pose:
This pose is a great way to open up the hips and get your body ready for a night of Christmas shopping!
Start in a standing position, with your feet parallel and hip-width apart.
Bend your left knee and reach down to grab your left ankle.
Use your left hand to help you balance as you lift your ankle up towards your butt.
Hold the pose for a few seconds, then release and repeat on the other side.
4. The Christmas Pudding Pose:
This pose is a great way to stretch out the back and relax after a long day of Christmas shopping!
Start in a seated position, with your legs crossed in front of you.
Inhale and reach your right arm up over your head, then exhale and reach your left arm up behind you.
Try to keep your spine straight as you reach up and down, and don’t forget to breathe!
Hold the pose for a few seconds, then release and repeat on the other side.
5. The Santa Claus Pose:
This pose is a great way to get your body ready for a night of Christmas caroling!
Start in a standing position, with your feet parallel and hip-width apart.
Bend your knees and squat down, then reach your arms out in front of you.
Try to keep your spine straight as you reach down, and don’t forget to breathe!
Hold the pose for a few seconds, then release and stand up.
6. The Christmas Elf Pose:
This pose is a great way to get your body ready for a night of Christmas party hopping!
Start in a standing position, with your feet parallel and hip-width apart.
Inhale and reach your arms up over your head, clasping your hands together.
Exhale and bend to the right, reaching your right hand down towards the floor.
Try to keep your spine straight as you reach down, and don’t forget to breathe!
Hold the pose for a few seconds, then inhale and slowly rise back to standing.
Repeat on the other side.
7. The Reindeer Pose:
This pose is a great way to get your body ready for a night of Christmas caroling!
Start in a standing position, with your feet parallel and hip-width apart.
Inhale and reach your arms up over your head, clasping your hands together.
Exhale and bend to the right, reaching your right hand down towards the floor.
Try to keep your spine straight as you reach down, and don’t forget to breathe!
Hold the pose for a few seconds, then inhale and slowly rise back to standing.
Repeat on the other side.
8. The Christmas Stocking Pose:
This pose is a great way to relax after a long day of Christmas shopping!
Start in a seated position, with your legs crossed in front of you.
Inhale and reach your right arm up over your head, then exhale and reach your left arm up behind you.
Try to keep your spine straight as you reach up and down, and don’t forget to breathe!
Hold the pose for a few seconds, then release and repeat on the other side.
Hatha Yoga Sequence For Beginners Pdf
If you are new to yoga, or just looking for a fresh sequence to add to your practice, this sequence is for you! This sequence is a great introduction to the basic principles of hatha yoga, and will help to open up your body and prepare you for a deeper practice.
1. Start in Mountain Pose (Tadasana).
2. Inhale, and reach your arms up overhead. Exhale and fold forward, keeping your spine long.
3. Inhale and come back to standing. Exhale and step or jump back to Downward-Facing Dog (Adho Mukha Svanasana).
4. Inhale and come forward to Plank Pose (Phalakasana). Exhale and lower down to your forearms.
5. Inhale and press up to Plank Pose. Exhale and lower down to your knees.
6. Inhale and come up to Plank Pose. Exhale and lower down to your Cobra Pose (Bhujangasana).
7. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose (Balasana).
8. Take a few deep breaths here in Child’s Pose.
9. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose (Marjaryasana-Bitilasana).
10. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
11. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
12. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
13. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
14. Take a few deep breaths here in Child’s Pose.
15. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
16. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
17. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
18. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
19. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
20. Take a few deep breaths here in Child’s Pose.
21. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
22. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
23. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
24. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
25. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
26. Take a few deep breaths here in Child’s Pose.
27. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
28. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
29. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
30. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
31. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
32. Take a few deep breaths here in Child’s Pose.
33. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
34. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
35. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
36. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
37. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
38. Take a few deep breaths here in Child’s Pose.
39. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
40. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
41. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
42. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
43. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
44. Take a few deep breaths here in Child’s Pose.
45. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
46. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
47. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
48. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
49. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
50. Take a few deep breaths here in Child’s Pose.
51. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
52. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
53. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
54. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
55. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
56. Take a few deep breaths here in Child’s Pose.
57. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
58. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
59. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
60. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
61. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
62. Take a few deep breaths here in Child’s Pose.
63. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
64. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
65. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
66. Step or jump forward to plank pose. Exhale and lower down to your Cobra Pose.
67. Inhale and come up to Plank Pose. Exhale and lower down to your Child’s Pose.
68. Take a few deep breaths here in Child’s Pose.
69. Come back up to Plank Pose. Inhale and lower down to your Cat-Cow Pose.
70. Inhale and come up to Plank Pose. Exhale and lower down to your Downward-Facing Dog.
71. Step or jump forward to plank pose. Inhale and lower down to your Downward-Facing Dog.
72. Step or jump forward to plank pose. Exhale and lower down
Energy Yoga Sequence
for Springtime
Hello everyone! Springtime is a great time to shake off the winter blues and get energized for the upcoming season. A great way to do this is by doing some yoga poses that help to increase energy and vitality. Here is a sequence of yoga poses that you can do to help increase your energy level.
The first pose is the Sun Salutation. This is a series of poses that helps to increase energy and vitality. It also helps to warm up the body for the upcoming workout.
The next pose is the Warrior II pose. This is a great pose to help increase energy and vitality. It also helps to strengthen the legs and the core.
The next pose is the Triangle pose. This is a great pose to help increase energy and vitality. It also helps to stretch the hamstrings and the shoulders.
The next pose is the Extended Triangle pose. This is a great pose to help increase energy and vitality. It also helps to stretch the hamstrings and the side body.
The next pose is the Half Camel pose. This is a great pose to help increase energy and vitality. It also helps to stretch the back and the chest.
The next pose is the Bridge pose. This is a great pose to help increase energy and vitality. It also helps to strengthen the legs and the core.
The next pose is the Seated Twist. This is a great pose to help increase energy and vitality. It also helps to stretch the spine and the hamstrings.
The next pose is the Corpse pose. This is a great pose to help decrease stress and tension. It also helps to calm the mind and the body.
This sequence of yoga poses is a great way to help increase energy and vitality. It is a great way to prepare the body for the upcoming workout.
Best 15 Minute Yoga Sequence
for Beginners
If you’re looking to get started with yoga, the best place to start is with a simple sequence that won’t put too much stress on your body. This 15-minute yoga sequence for beginners is a great place to start.
Warm-Up:
1. Start by standing at the top of your mat with your feet hip-width apart.
2. Inhale as you reach your arms overhead, and exhale as you fold forward, hinging at your hips.
3. Allow your head to hang down, and relax your neck.
4. Hold for a few deep breaths, then slowly rise back to standing.
5. Repeat a few times.
6. Next, come to a low lunge position.
7. Reach your right hand to the floor, and left hand to the sky.
8. Keep your hips stacked over your right ankle, and hold for a few deep breaths.
9. Switch sides, and repeat.
10. Now, come into a tabletop position.
11. Spread your fingers wide, and tuck your toes under.
12. Inhale as you reach your arms and legs away from each other, and exhale as you bring them back to center.
13. Repeat for a few breaths.
14. Next, come into a Downward-Facing Dog position.
15. Spread your fingers wide, and tuck your toes under.
16. Inhale as you reach your arms and legs away from each other, and exhale as you bring them back to center.
17. Hold for a few deep breaths.
18. Release your Downward-Facing Dog, and come into a Child’s Pose.
19. Rest your forehead on the floor, and extend your arms in front of you.
20. Hold for a few deep breaths.
21. Come back to standing, and repeat the sequence as desired.
Yoga Core Sequence
There is no one best yoga core sequence. What follows is one possible sequence that can be tailored to your own needs. Remember to always use caution and consult with your health care provider before starting any new exercise routine.
The sequence begins with a few gentle warm-up poses to open the hips and prepare the body for more strenuous work. Next come the main poses of the sequence, which focus on the core muscles. These poses are all held for a few breaths, giving the muscles time to contract and release. The sequence ends with a few gentle stretches to cool down the body.
1. Warm-Up Poses:
Puppy Pose: Come onto all fours, with your hands below your shoulders and your knees below your hips. Round your back and tuck your chin, then hold for five breaths.
Cat-Cow Pose: Come onto all fours, with your hands below your shoulders and your knees below your hips. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin. Repeat for five breaths.
2. Main Poses:
plank pose: Come into a push-up position, with your hands directly below your shoulders. Keep your spine long and your core engaged as you hold for five breaths.
downward-facing dog pose: Come into an inverted V position, with your hands and feet on the ground. Keep your spine long and your core engaged as you hold for five breaths.
upward-facing dog pose: Come into an inverted V position, with your hands and feet on the ground. Lift your hips and press your chest forward, then hold for five breaths.
3. Cool Down Poses:
child’s pose: Come to all fours, then sit back on your heels and fold your torso forward, resting your forehead on the floor. Hold for five breaths.
seated forward fold: Sit on the ground with your legs straight out in front of you. Fold forward from your hips, keeping your spine long, and rest your forehead on the floor. Hold for five breaths.
corpse pose: Lie on your back on the ground, with your legs spread and your arms at your sides. Close your eyes and relax for five minutes.
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.
