Couch Yoga Sequence

Couch Yoga Sequence

for Tight Hips

If you’re like most people, you sit at a desk all day. This can lead to tight hips and a feeling of stiffness in the lower back and hips. A simple yoga sequence can help to loosen up the hips and improve flexibility.

1. Start in a seated position with your legs bent in front of you. Place your hands on the floor beside you and slowly raise your torso while keeping your head and neck in line with your spine.

2. Hold this position for a few seconds, then release and lower your torso back down.

3. Next, extend your left leg out in front of you and bend your right knee. Place your right hand on your right knee and your left hand on the floor beside you.

4. Gently lean forward, keeping your back straight, until you feel a stretch in your left hip. Hold for a few seconds, then release and repeat on the other side.

5. Finally, sit up tall and extend your legs out in front of you. Place your hands on the floor beside you and slowly raise your torso while keeping your head and neck in line with your spine.

6. Hold this position for a few seconds, then release and lower your torso back down.

This simple yoga sequence can help to loosen up tight hips and improve flexibility.

Isha Hata Yoga Asanas Sequence

Poses for Beginners

Isha Hata Yoga is a powerful form of yoga that incorporates a sequence of specific postures, or asanas, that work together to create a balanced and therapeutic practice.

The following poses are a sequence of basic asanas that are suitable for beginners. They are designed to help you open your body and release tension, while also strengthening and stretching your muscles.

1. Mountain Pose (Tadasana)

Mountain pose is a foundational posture that teaches you how to stand tall and grounded. It strengthens your legs, spine, and core, and helps to improve your balance and posture.

To perform mountain pose, stand tall with your feet hip-width apart. Ground your feet into the ground, and press your hips forward. Engage your abs and glutes, and lift your chest. Hold for 5-10 breaths, then release.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-facing dog is a classic yoga pose that stretches your hamstrings, calves, and shoulders, while also strengthening your arms and legs.

To perform downward-facing dog, start in plank pose. Then, bend your knees and push your hips back until your thighs and calves are parallel to the ground. Spread your fingers wide and press your palms into the ground. Hold for 5-10 breaths, then release.

3. Child’s Pose (Balasana)

Child’s pose is a calming and restorative pose that stretches your hips, thighs, and ankles. It also helps to relieve stress and fatigue.

To perform child’s pose, start on your hands and knees. Then, fold forward and rest your forehead on the ground. Extend your arms out in front of you, and relax your hips and thighs. Hold for 5-10 breaths, then release.

4. Cat-Cow Pose (Bitilasana-Marjaryasana)

Cat-cow pose is a dynamic spinal stretch that warms up your spine and opens your chest and hips. It also helps to improve your flexibility and spinal mobility.

To perform cat-cow pose, start on your hands and knees. Then, inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin in to your chest. Repeat for 10-15 breaths, then release.

5. Seated Forward Bend (Paschimottanasana)

Seated forward bend is a deep hip and hamstring stretch that releases tension in your lower back and spine. It also helps to improve your flexibility and posture.

To perform seated forward bend, sit on the ground with your legs straight out in front of you. Flex your feet and place your hands on the ground beside you. Inhale as you lean forward, and exhale as you fold forward. Hold for 5-10 breaths, then release.

6. Triangle Pose (Trikonasana)

Triangle pose is a deep hip stretch that also strengthens your thighs, ankles, and core. It helps to improve your balance and posture.

To perform triangle pose, stand with your feet hip-width apart. Turn your right foot out 90 degrees, and your left foot in slightly. Extend your arms out to the sides, and pivot your torso to the right. Reach your right arm towards the sky, and your left arm towards the ground. Hold for 5-10 breaths, then release. Repeat on the other side.

30 Minute Vinyasa Yoga Sequence

for Beginners

Hello everyone!

If you’re new to yoga, or just looking for a quick sequence to follow, this 30 minute vinyasa flow is perfect for you! This sequence is beginner-friendly, but can be adapted to any level.

We’ll start with a few basic poses to warm up the body, and then move into a flowing sequence of sun salutations and other poses. Be sure to take your time and go at your own pace. If you need to take a break, simply stop and take a few deep breaths. When you’re finished, relax in shavasana ( corpse pose ) for a few minutes.

Here’s the sequence:

1. Warm up with basic poses – cat/cow, down dog, mountain pose

2. Sun salutations – flow through a few rounds of sun salutations, or simply do a few standing poses

3. Downward dog

4. Standing forward fold

5. Half moon pose

6. Triangle pose

7. Warrior I

8. Warrior II

9. Reverse warrior

10. Chair pose

11. Downward dog

12. Upward dog

13. Child’s pose

14. Camel pose

15. Fish pose

16. Corpse pose

60 Minute Hot Yoga Sequence For Beginners

This sequence is designed for beginners who have never done yoga before. If you have done yoga before, you may find this sequence too easy.

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1. Start by standing in Mountain Pose with your feet together and your hands at your sides.

2. Inhale and raise your arms overhead, clasping your hands together.

3. Exhale and fold forward, keeping your spine straight.

4. Hold for a few seconds, then inhale and rise back to standing.

5. Exhale and step or jump your feet 3-4 feet apart.

6. Inhale and raise your arms overhead, clasping your hands together.

7. Exhale and fold forward, keeping your spine straight.

8. Hold for a few seconds, then inhale and rise back to standing.

9. Step or jump your feet together.

10. Exhale and fold forward, keeping your spine straight.

11. Hold for a few seconds, then inhale and rise back to standing.

12. Exhale and step or jump your feet 3-4 feet apart.

13. Inhale and raise your arms overhead, clasping your hands together.

14. Exhale and fold forward, keeping your spine straight.

15. Hold for a few seconds, then inhale and rise back to standing.

16. Step or jump your feet together.

17. Exhale and fold forward, keeping your spine straight.

18. Hold for a few seconds, then inhale and rise back to standing.

19. Exhale and step or jump your feet 3-4 feet apart.

20. Inhale and raise your arms overhead, clasping your hands together.

21. Exhale and fold forward, keeping your spine straight.

22. Hold for a few seconds, then inhale and rise back to standing.

23. Step or jump your feet together.

24. Exhale and fold forward, keeping your spine straight.

25. Hold for a few seconds, then inhale and rise back to standing.

26. Exhale and step or jump your feet 3-4 feet apart.

27. Inhale and raise your arms overhead, clasping your hands together.

28. Exhale and fold forward, keeping your spine straight.

29. Hold for a few seconds, then inhale and rise back to standing.

30. Step or jump your feet together.

31. Exhale and fold forward, keeping your spine straight.

32. Hold for a few seconds, then inhale and rise back to standing.

33. Exhale and step or jump your feet 3-4 feet apart.

34. Inhale and raise your arms overhead, clasping your hands together.

35. Exhale and fold forward, keeping your spine straight.

36. Hold for a few seconds, then inhale and rise back to standing.

37. Step or jump your feet together.

38. Exhale and fold forward, keeping your spine straight.

39. Hold for a few seconds, then inhale and rise back to standing.

40. Exhale and step or jump your feet 3-4 feet apart.

41. Inhale and raise your arms overhead, clasping your hands together.

42. Exhale and fold forward, keeping your spine straight.

43. Hold for a few seconds, then inhale and rise back to standing.

44. Step or jump your feet together.

45. Exhale and fold forward, keeping your spine straight.

46. Hold for a few seconds, then inhale and rise back to standing.

47. Exhale and step or jump your feet 3-4 feet apart.

48. Inhale and raise your arms overhead, clasping your hands together.

49. Exhale and fold forward, keeping your spine straight.

50. Hold for a few seconds, then inhale and rise back to standing.

51. Step or jump your feet together.

52. Exhale and fold forward, keeping your spine straight.

53. Hold for a few seconds, then inhale and rise back to standing.

54. Exhale and step or jump your feet 3-4 feet apart.

55. Inhale and raise your arms overhead, clasping your hands together.

56. Exhale and fold forward, keeping your spine straight.

57. Hold for a few seconds, then inhale and rise back to standing.

58. Step or jump your feet together.

59. Exhale and fold forward, keeping your spine straight.

60. Hold for a few seconds, then inhale and rise back to standing.

Chakra Flow Yoga Sequence

When you practice yoga, you are opening yourself up to the flow of energy, or prana, through your body. This sequence is designed to help you open up the chakras, or energy centers, and allow for the unimpeded flow of prana.

1. Start in Mountain Pose.

2. Inhale and reach up to the sky with your fingertips.

3. Exhale and fold forward, reaching your fingertips to the ground.

4. Inhale and rise up to standing, reaching up to the sky.

5. Exhale and fold forward, reaching your fingertips to the ground.

6. Inhale and rise up to standing, reaching up to the sky.

7. Exhale and fold forward, reaching your fingertips to the ground.

8. Inhale and rise up to standing, reaching up to the sky.

9. Exhale and fold forward, reaching your fingertips to the ground.

10. Inhale and rise up to standing, reaching up to the sky.

11. Exhale and fold forward, reaching your fingertips to the ground.

12. Inhale and reach up to the sky with your fingertips.

13. Exhale and fold forward, reaching your fingertips to the ground.

14. Inhale and reach up to the sky with your fingertips.

15. Exhale and fold forward, reaching your fingertips to the ground.

16. Inhale and reach up to the sky with your fingertips.

17. Exhale and fold forward, reaching your fingertips to the ground.

18. Inhale and reach up to the sky with your fingertips.

19. Exhale and fold forward, reaching your fingertips to the ground.

20. Inhale and reach up to the sky with your fingertips.

21. Exhale and fold forward, reaching your fingertips to the ground.

22. Inhale and reach up to the sky with your fingertips.

23. Exhale and fold forward, reaching your fingertips to the ground.

24. Inhale and reach up to the sky with your fingertips.

25. Exhale and fold forward, reaching your fingertips to the ground.

26. Inhale and reach up to the sky with your fingertips.

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27. Exhale and fold forward, reaching your fingertips to the ground.

28. Inhale and reach up to the sky with your fingertips.

29. Exhale and fold forward, reaching your fingertips to the ground.

30. Inhale and reach up to the sky with your fingertips.

31. Exhale and fold forward, reaching your fingertips to the ground.

32. Inhale and reach up to the sky with your fingertips.

33. Exhale and fold forward, reaching your fingertips to the ground.

34. Inhale and reach up to the sky with your fingertips.

35. Exhale and fold forward, reaching your fingertips to the ground.

36. Inhale and reach up to the sky with your fingertips.

37. Exhale and fold forward, reaching your fingertips to the ground.

38. Inhale and reach up to the sky with your fingertips.

39. Exhale and fold forward, reaching your fingertips to the ground.

40. Inhale and reach up to the sky with your fingertips.

41. Exhale and fold forward, reaching your fingertips to the ground.

42. Inhale and reach up to the sky with your fingertips.

43. Exhale and fold forward, reaching your fingertips to the ground.

44. Inhale and reach up to the sky with your fingertips.

45. Exhale and fold forward, reaching your fingertips to the ground.

46. Inhale and reach up to the sky with your fingertips.

47. Exhale and fold forward, reaching your fingertips to the ground.

48. Inhale and reach up to the sky with your fingertips.

49. Exhale and fold forward, reaching your fingertips to the ground.

50. Inhale and reach up to the sky with your fingertips.

51. Exhale and fold forward, reaching your fingertips to the ground.

52. Inhale and reach up to the sky with your fingertips.

53. Exhale and fold forward, reaching your fingertips to the ground.

54. Inhale and reach up to the sky with your fingertips.

55. Exhale and fold forward, reaching your fingertips to the ground.

56. Inhale and reach up to the sky with your fingertips.

57. Exhale and fold forward, reaching your fingertips to the ground.

58. Inhale and reach up to the sky with your fingertips.

59. Exhale and fold forward, reaching your fingertips to the ground.

60. Inhale and reach up to the sky with your fingertips.

61. Exhale and fold forward, reaching your fingertips to the ground.

62. Inhale and reach up to the sky with your fingertips.

63. Exhale and fold forward, reaching your fingertips to the ground.

64. Inhale and reach up to the sky with your fingertips.

65. Exhale and fold forward, reaching your fingertips to the ground.

66. Inhale and reach up to the sky with your fingertips.

67. Exhale and fold forward, reaching your fingertips to the ground.

68. Inhale and reach up to the sky with your fingertips.

69. Exhale and fold forward, reaching your fingertips to the ground.

70. Inhale and reach up to the sky with your fingertips.

71. Exhale and fold forward, reaching your fingertips to the ground.

72. Inhale and reach up to the sky with your fingertips.

73. Exhale and fold forward, reaching your fingertips to the ground.

74. Inhale and reach up to the sky with your fingertips.

75. Exhale and fold forward, reaching your fingertips to the ground.

76. Inhale and reach up to the sky with your fingertips.

77. Exhale and fold forward, reaching your fingertips to the ground.

78. Inhale and reach up to the sky with your fingertips.

79. Exhale and fold forward, reaching your fingertips to the ground.

80. Inhale and reach up to the sky with your fingertips.

81. Exhale and fold forward, reaching your fingertips to the ground.

82. Inhale and reach up to the sky with your fingertips.

83. Exhale and fold forward, reaching your fingertips to the ground.

84. Inhale and reach up to the sky with your fingertips.

85. Exhale and fold forward, reaching your fingertips to the ground.

86. Inhale and reach up to the sky with your fingertips.

87. Exhale and fold forward, reaching your fingertips to the ground.

88. Inhale and reach up to the sky with your fingertips.

89. Exhale and fold forward, reaching your fingertips to the ground.

90. Inhale and reach up to the sky with your fingertips.

91. Exhale and fold forward, reaching your fingertips to the ground.

92. Inhale and reach up to the sky with your fingertips.

93. Exhale and fold forward, reaching your fingertips to the ground.

94. Inhale and reach up to the sky with your fingertips.

95. Exhale and fold forward, reaching your fingertips to the ground.

96. Inhale and reach up to the sky with your fingertips.

97. Exhale and fold forward, reaching your fingertips to the ground.

98. Inhale and reach up to the sky with your fingertips.

99. Exhale and fold forward, reaching your fingertips to the ground.

100. Inhale and reach up to the sky with your fingertips.

101. Exhale and fold forward, reaching your fingertips to the ground.

102. Inhale and reach up to the sky with your fingertips.

103. Exhale and fold forward, reaching your fingertips to the ground.

104. Inhale and reach up to the sky with your fingertips.

105. Exhale and fold forward, reaching your fingertips to the ground.

106. Inhale