Corepower Yoga C1 Sequence Video
The following yoga sequence is designed to open up the chest and shoulders, while also strengthening the core. This sequence is called C1, and it is a great sequence to do when you are feeling tight and congested.
The first pose in this sequence is Child’s Pose (Balasana). This pose is a great way to release tension in the lower back, and it also helps to calm the mind.
To come into Child’s Pose, start by kneeling on the floor and then fold forward, bringing your forehead to the floor. If you can’t reach the floor, you can place a yoga block or a pillow beneath your forehead.
Stay in this pose for a few deep breaths, and then slowly come back to kneeling.
The next pose in this sequence is Camel Pose (Ustrasana). This pose is a great way to open up the chest and the shoulders.
To come into Camel Pose, start by kneeling on the floor and then reach back and grab your heels with your hands. Make sure to keep your core engaged as you reach back, and don’t let your hips drop down towards the floor.
Stay in this pose for a few deep breaths, and then slowly come back to kneeling.
The next pose in this sequence is Triangle Pose (Trikonasana). This pose is a great way to open up the hips and the chest, and it also strengthens the core.
To come into Triangle Pose, start by standing in Mountain Pose and then step your left foot out to the side. Make sure to keep your hips facing forward as you step your left foot out to the side.
Once you are in Triangle Pose, reach your arms out to the sides and then tilt your torso to the right, keeping your hips facing forward. Make sure to keep your core engaged as you tilt to the right.
Stay in this pose for a few deep breaths, and then slowly come back to standing.
The next pose in this sequence is Warrior I Pose (Virabhadrasana I). This pose is a great way to open up the hips and the chest, and it also strengthens the core.
To come into Warrior I Pose, start by standing in Mountain Pose and then step your left foot out to the side. Make sure to keep your hips facing forward as you step your left foot out to the side.
Once you are in Warrior I Pose, reach your arms out to the sides and then tilt your torso to the right, keeping your hips facing forward. Make sure to keep your core engaged as you tilt to the right.
Stay in this pose for a few deep breaths, and then slowly come back to standing.
The next pose in this sequence is Warrior II Pose (Virabhadrasana II). This pose is a great way to open up the hips and the chest, and it also strengthens the core.
To come into Warrior II Pose, start by standing in Mountain Pose and then step your left foot out to the side. Make sure to keep your hips facing forward as you step your left foot out to the side.
Once you are in Warrior II Pose, reach your arms out to the sides and then tilt your torso to the right, keeping your hips facing forward. Make sure to keep your core engaged as you tilt to the right.
Stay in this pose for a few deep breaths, and then slowly come back to standing.
The final pose in this sequence is Reverse Triangle Pose (Parsvottanasana). This pose is a great way to open up the hips and the chest, and it also strengthens the core.
To come into Reverse Triangle Pose, start by standing in Mountain Pose and then step your right foot out to the side. Make sure to keep your hips facing forward as you step your right foot out to the side.
Once you are in Reverse Triangle Pose, reach your arms out to the sides and then tilt your torso to the right, keeping your hips facing forward. Make sure to keep your core engaged as you tilt to the right.
Stay in this pose for a few deep breaths, and then slowly come back to standing.
Once you have completed this sequence, make sure to take a few minutes to relax in Child’s Pose. This pose is a great way to end any yoga sequence, and it helps to calm the mind and the body.
Dancer Yoga Poses Sequence
There are many benefits to practicing yoga, and dancers are no exception. Yoga can help improve flexibility, strength, and balance, which are all important for dancers. Additionally, yoga can help improve focus and concentration, and can help to calm the mind and reduce stress.
Below is a sequence of yoga poses that can be practiced by dancers. This sequence can be done either in the morning or evening, and can be done either on its own, or as part of a longer yoga practice.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center the body. It can help to improve balance and stability.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a basic yoga pose that is beneficial for the entire body. It helps to stretch and lengthen the spine, and also strengthens the arms and legs.
3. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose is a deep backbend that stretches the entire spine. It can help to improve flexibility and range of motion in the spine.
4. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a powerful standing pose that strengthens the legs and hips. It can help to improve balance and stability.
5. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a balancing pose that strengthens the legs, hips, and arms. It can help to improve balance and coordination.
6. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for stretching the hips and spine. It can help to improve flexibility and range of motion in the hips and spine.
7. Child’s Pose (Balasana)
Child’s Pose is a calming and restorative pose that stretches the hips, thighs, and lower back. It can help to reduce stress and anxiety.
Evening Yoga Flow Sequence
This evening yoga flow sequence is designed to help you wind down after a long day. It includes gentle stretches and calming poses that will help you relax and de-stress.
1. Start in a comfortable seated position. Take a few deep breaths in and out, and allow yourself to relax.
2. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. Hold for a few breaths, then slowly rise back up to seated.
3. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. Hold for a few breaths, then slowly rise back up to seated.
4. Reach your left arm up overhead, and hinge at the hip to reach your right hand to the floor. Keep your spine long, and hold for a few breaths. Switch sides and repeat.
5. Sitting up tall, reach your arms out to the sides. Rotate your torso to the right, and reach your left hand to the outside of your right ankle. Hold for a few breaths, then switch sides and repeat.
6. Sit up tall and extend your legs out in front of you. Flex your feet, and reach your arms out to the sides. Hold for a few breaths, then slowly lower your legs and fold forward.
7. Take a few deep breaths in and out, and allow yourself to relax.
Floor Warm Up Yoga Sequence
Floor warm up yoga sequence is designed to increase the body temperature, improve flexibility, and prepare the body for a more vigorous yoga practice. The sequence begins with Sun Salutations to increase the heart rate and warm the body from the inside out. Next, we move into a series of hip openers and quad stretch to loosen up the hips and thighs. The sequence finishes with a few gentle stretches to cool down the body.
The Floor Warm Up Yoga Sequence is as follows:
Sun Salutations (5-10 rounds)
Hip Openers (Pigeon, Lizard, Cow Face)
Quad Stretch
Puppy Dog
Cat/Cow
Child’s Pose
Happy Baby
Corpse Pose
Yoga For Seniors Sequence
When we think about yoga, we often think about the many young, flexible people who seem to effortlessly flow through the poses. But yoga is for everyone, and that includes seniors. In fact, yoga can be a great way for seniors to improve their health and well-being.
Below is a sequence of yoga poses specifically designed for seniors. These poses can help improve flexibility, strength, and balance. They can also help reduce stress and anxiety.
1. Mountain Pose (Tadasana)
This is the basic standing pose. Stand with your feet together and your hands at your sides. Engage your abs and lift your chest.
2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
This pose stretches the back and hamstrings. Come down onto all fours, with your hands below your shoulders and your knees below your hips. Spread your fingers wide and press your palms into the floor. Lift your hips and press your heels into the floor.
3. Half Camel Pose (Ardha Ustrasana)
This pose stretches the back and chest. From Downward-Facing Dog Pose, come up onto your knees. Lean back and reach for your heels with your hands.
4. Child’s Pose (Balasana)
This pose is a resting pose that stretches the hips, back, and thighs. Come down onto your hands and knees. Sit back on your heels and extend your arms forward.
5. Seated Forward Bend (Paschimottanasana)
This pose stretches the hamstrings and spine. Sit with your legs straight out in front of you. Flex your feet and reach for your toes.
6. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose stretches the hamstrings and groin. Lie down on your back and extend your right leg up to the ceiling. Bend your right knee and reach for your right ankle with your right hand. Hold for 3-5 breaths, then switch sides.
7. Bridge Pose (Setu Bandha Sarvangasana)
This pose strengthens the spine and glutes. Lie down on your back and place your feet on the floor, hip-width apart. Press into your feet and lift your hips off the floor. Clasp your hands together underneath your back.
8. Corpse Pose (Savasana)
This pose is a resting pose that allows you to relax and restore. Lie down on your back and let your legs fall open. Arms should be at your sides, with your palms facing up. Close your eyes and focus on your breath.
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.
