Core Focused Yoga Sequence
for Runners
Running is a fantastic way to get in shape, improve your cardiovascular health and burn calories. However, running can also be hard on your body, especially your knees and hips. A regular yoga practice can help to prevent injuries and improve your running performance.
This sequence is designed to open up your hips and strengthen your core. It is a great sequence to do before a long run, or anytime you need a little extra hip and core strength.
1. Downward Dog
This pose is a great way to start your yoga practice. It opens up your hips and hamstrings, and strengthens your core.
Come into Downward Dog by starting in tabletop position. Place your hands on the floor directly below your shoulders, and press your hips up and back. Keep your spine straight and your head and neck relaxed. Hold for 5-10 breaths.
2. Chair Pose
Chair pose is a great way to strengthen your hips and core.
Come into Chair pose by standing with your feet together. Bend your knees and squat down, bringing your thighs parallel to the floor. Keep your spine straight and your chest lifted. Hold for 5-10 breaths.
3. Warrior I
Warrior I is a great pose to strengthen your hips and core.
Come into Warrior I by standing with your feet together. Step your left foot back about 3 feet, and turn your left foot so that it is pointing out to the side. Bend your left knee and sink down into a lunge position. Reach your arms up overhead, and hold for 5-10 breaths.
4. Low Lunge
Low Lunge is a great pose to open up your hips and core.
Come into Low Lunge by stepping your right foot forward and lowering your left knee to the floor. Keep your spine straight and your chest lifted. Reach your arms up overhead, and hold for 5-10 breaths.
5. Camel Pose
Camel pose is a great pose to open up your hips and core.
Come into Camel pose by kneeling on the floor. Place your hands on your lower back, and press your hips forward. Reach your head and neck back, and hold for 5-10 breaths.
6. Bridge Pose
Bridge pose is a great pose to strengthen your hips and core.
Come into Bridge pose by lying on your back with your feet flat on the floor. Place your hands on the floor by your sides. Press your feet and hands into the floor, and lift your hips up off the floor. Hold for 5-10 breaths.
7. Boat Pose
Boat pose is a great pose to strengthen your hips and core.
Come into Boat pose by sitting on the floor with your knees bent. Lean back slightly and place your hands on the floor behind you. Lift your feet off the floor, and extend your legs out in front of you. Hold for 5-10 breaths.
8. Reverse Tabletop
Reverse Tabletop is a great pose to strengthen your hips and core.
Come into Reverse Tabletop by starting in tabletop position. Place your hands on the floor directly below your shoulders, and press your hips up and back. Keep your spine straight and your head and neck relaxed. Hold for 5-10 breaths.
Chair Yin Yoga Sequence
If you’re looking for a way to improve your flexibility and get a good stretch, chair yin yoga may be just the thing for you. This sequence is designed to open up the hips, hamstrings, and spine, and it can be done seated in a chair or on the floor.
Start by sitting in a comfortable position with your spine straight. If you’re sitting in a chair, make sure the seat is low enough that your feet can rest flat on the floor. If you’re sitting on the floor, you can use a bolster or a few pillows to support your spine.
Take a moment to relax and breathe deeply, then begin by folding forward from the hips. If you’re sitting in a chair, you can let your head and arms hang down, or you can reach for your feet. If you’re sitting on the floor, you can reach for your ankles or shins. Hold the stretch for a few deep breaths, then release and repeat.
Next, fold your right leg in so that your foot is resting on your left thigh. Reach your left arm around your right leg and clasp your hands together. Gently pull your right leg closer to you, and hold the stretch for a few deep breaths. Release and repeat on the other side.
Now, extend both legs out in front of you. Reach your arms out to the sides, and turn your palms up. Gently rock back and forth, and hold the stretch for a few deep breaths.
Next, extend your right leg out in front of you and cross it over your left leg. Reach your left arm out to the side and clasp your hands together. Gently pull your left leg closer to you, and hold the stretch for a few deep breaths. Release and repeat on the other side.
Finally, extend both legs out in front of you. Reach your arms out to the sides, and turn your palms up. Gently rock back and forth, and hold the stretch for a few deep breaths.
When you’re finished, take a few minutes to relax and breathe deeply. Enjoy the feeling of peace and relaxation that chair yin yoga can provide.
Yoga Pose Sequence For Beginners
The following yoga pose sequence is designed for beginners. It includes some basic poses that will help you to get started with your yoga practice.
1. Mountain Pose
Mountain pose is a basic standing pose that helps to build strength and stability in the body. It also helps to improve posture.
To perform mountain pose, stand tall with your feet together. Engage your abdominal muscles to pull your bellybutton in towards your spine. Tuck your chin slightly and relax your shoulders. Hold for 1-2 minutes.
2. Downward Dog
Downward dog is a basic yoga pose that stretches the hamstrings and calves, and strengthens the arms and shoulders.
To perform downward dog, start in mountain pose. Shift your weight back towards your heels and lift your hips up towards the sky. Keep your hands shoulder-width apart and press your heels into the ground. Hold for 1-2 minutes.
3. Child’s Pose
Child’s pose is a basic resting pose that provides a great stretch for the hips, thighs, and lower back.
To perform child’s pose, start in downward dog. Move your feet together and fold forward, bringing your forehead to the floor. Extend your arms out in front of you. Hold for 1-2 minutes.
4. Cat/Cow Pose
Cat/Cow pose is a basic spinal stretching pose that helps to open up the spine and improve flexibility.
To perform cat/cow pose, start on your hands and knees. Inhale as you arch your spine up towards the sky, and exhale as you tuck your chin and round your spine. Perform 10-15 repetitions.
5. Warrior I
Warrior I is a basic yoga pose that strengthens the legs and hips, and opens up the chest and shoulders.
To perform warrior I, start in mountain pose. Step your left foot out to the side and bend your knee, coming into a low lunge position. Reach your arms out to the side and up towards the sky. Hold for 1-2 minutes.
6. Warrior II
Warrior II is a basic yoga pose that strengthens the legs and hips, and opens up the chest and shoulders.
To perform warrior II, start in warrior I. Rotate your body to the right and extend your right arm and leg out to the side. Keep your left arm and leg in the same position. Hold for 1-2 minutes.
7. Triangle Pose
Triangle pose is a basic yoga pose that stretches the hips, thighs, and shoulders.
To perform triangle pose, start in warrior II. Rotate your body to the right and extend your right arm and leg out to the side. Reach your left arm towards the sky. Hold for 1-2 minutes.
8. Seated Forward Bend
Seated forward bend is a basic yoga pose that stretches the hips, hamstrings, and lower back.
To perform seated forward bend, sit with your legs extended in front of you. Bend forward at the waist, reaching your hands towards the floor. Hold for 1-2 minutes.
9. Corpse Pose
Corpse pose is a basic yoga pose that allows the body to relax and rejuvenate.
To perform corpse pose, lie down on your back with your legs and arms extended. Close your eyes and relax. Hold for 5-10 minutes.
Five Minute Yoga Sequence
for Desk Jockeys
If you work at a computer all day, your neck and shoulders are probably tense. Here’s a five-minute yoga sequence that will help you to release the tension and feel more relaxed.
1. Sit up tall in your chair and clasp your hands behind your back.
2. inhale and raise your arms up over your head.
3. Exhale and lean forward, hinging at your hips.
4. Hold for a few seconds, then release and return to the starting position.
5. Inhale and raise your arms up over your head.
6. Exhale and lean to the right, hinging at your hips.
7. Hold for a few seconds, then release and return to the starting position.
8. Inhale and raise your arms up over your head.
9. Exhale and lean to the left, hinging at your hips.
10. Hold for a few seconds, then release and return to the starting position.
11. Sit up tall and clasp your hands behind your back.
12. Inhale and raise your arms up over your head.
13. Exhale and lean forward, hinging at your hips.
14. Hold for a few seconds, then release and return to the starting position.
15. Inhale and raise your arms up over your head.
16. Exhale and lower your arms to your sides.
17. Take a few deep breaths and relax.
1 Hour Hatha Yoga Sequence
for Beginners
This sequence is designed for beginners, and can be practiced any time of day.
1. Warm up with a few Sun Salutations
2. Standing Forward Bend: From standing, fold forward at the waist, keeping your spine long as you hinge at the hips. Allow your hands to hang down, and if you can, clasp them together. Hold for 5-10 breaths.
3. Triangle Pose: Step your left foot back 3-4 feet, and angle your left toes in towards the center of your mat. Reach your right hand towards the ceiling, and your left hand towards your right foot. Hold for 5-10 breaths, then switch sides.
4. Half Camel Pose: From a standing position, reach your right hand towards the ceiling and your left hand towards your left foot. As you do this, lean back and press your hips forward. You should feel a nice stretch in your hips and lower back. Hold for 5-10 breaths, then switch sides.
5. Child’s Pose: Kneel on the floor, then sit back on your heels. Bring your forehead to the floor, then extend your arms out in front of you. Hold for 5-10 breaths.
6. Downward Facing Dog: From Child’s Pose, press into your hands and feet, and lift your hips up and back. Hold for 5-10 breaths.
7. Cat-Cow Pose: Come back to Downward Facing Dog, then drop your head and chest down as you round your spine upwards. Hold for 5-10 breaths.
8. Warrior I Pose: From Downward Facing Dog, step your left foot forward between your hands. Rotate your left heel down, and reach your left arm up towards the ceiling. Look up at your left hand, and hold for 5-10 breaths. Switch sides.
9. Extended Triangle Pose: From Warrior I Pose, reach your right arm towards the ceiling and your left hand towards your right foot. Keep your hips facing forward, and hold for 5-10 breaths. Switch sides.
10. Half Moon Pose: From Extended Triangle Pose, lower your right hand to the floor and raise your left hand towards the ceiling. Keep your hips facing forward, and hold for 5-10 breaths. Switch sides.
11. Mountain Pose: Come back to standing, and press your feet into the ground. Reach your arms up towards the ceiling, and hold for 5-10 breaths.
12. Corpse Pose: Lie down on your back, and let your feet fall open to the sides. Arms can be by your sides, or you can extend them out to your sides with your palms up. Close your eyes and relax for 5-10 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.
