Cow Face Yoga Sequence
Cow Face Yoga Sequence is great for stretching and relaxing the muscles of the neck, shoulders and upper back. This sequence can also help to improve flexibility in the hips and groin.
1. Begin in Mountain Pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold your torso forward, reaching your hands toward the floor.
4. Allow your head to hang down, and gently relax your neck and shoulders.
5. Stay in this position for a few breaths, then inhale and slowly rise back to Mountain Pose.
6. Next, we’ll do the Cow Face pose.
7. From Mountain Pose, step your left foot out to the side and turn your left heel in so that your left toes are pointing straight ahead.
8. Bend your right knee and place your right hand on your right ankle.
9. Reach your left arm up overhead, and turn your left palm to face the ceiling.
10. Gently press your left shoulder down and away from your ear.
11. Hold this pose for a few breaths, then switch sides.
12. Finally, we’ll do the Camel pose.
13. From Mountain Pose, reach your hands back and grab your ankles.
14. Exhale and pull your torso forward, arching your back and extending your neck.
15. Hold this pose for a few breaths, then release and return to Mountain Pose.
Yoga Sequence For Ptsd
The following yoga sequence is designed to help you manage your PTSD symptoms. If you have any health concerns, please consult with your doctor before beginning this sequence.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center you. It can also help to improve your posture.
2. Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for releasing tension in the neck and shoulders. It also helps to stretch the hamstrings and calves.
3. Child’s pose (Balasana)
Child’s pose is a calming pose that helps to soothe the nervous system. It also stretches the hips, thighs, and ankles.
4. Cat-cow pose (Marjaryasana-Bitilasana)
Cat-cow pose is a gentle spinal twist that helps to open the chest and spine. It also helps to stretch the stomach and neck.
5. Seated spinal twist (Parivrtta Sukhasana)
Seated spinal twist is a great pose for releasing tension in the lower back. It also helps to improve circulation and digestion.
6. Camel pose (Ustrasana)
Camel pose is a deep backbend that helps to open the chest and hips. It also strengthens the spine.
7. Bridge pose (Setu Bandhasana)
Bridge pose is a great pose for opening the chest and hips. It also strengthens the spine and glutes.
8. Corpse pose (Savasana)
Corpse pose is a resting pose that helps to calm the mind and body. It is a great pose to do at the end of your yoga practice.
Shoulder Opening Yoga Sequence
The shoulder joint is one of the most mobile and versatile joints in the body. However, this mobility and range of motion also means that the shoulder can be susceptible to injury. The shoulder opening yoga sequence below is designed to help open and stretch the shoulder muscles and tendons, and to improve the range of motion in the shoulder joint.
The sequence begins with a few basic poses to warm up the muscles and get the blood flowing. These poses include Downward Dog, Cat-Cow, and Triangle Pose. Then, we move on to the shoulder opening poses. These poses include Eagle Pose, Camel Pose, and Fish Pose. Each pose is held for a few breaths, and then we move on to the next pose.
The shoulder opening yoga sequence is a great way to improve the range of motion in the shoulder joint, and to stretch and open the shoulder muscles and tendons. It can be done any time, but it is especially beneficial before or after a workout.
How To Create Your Own Yoga Sequence
1. Choose a focus for your sequence. Maybe you want to focus on toning your arms, or loosening your hips. Maybe you want to work on your balance or your flexibility. Choose one or two specific goals to focus on in your sequence.
2. Decide what poses you want to include. There are an infinite number of yoga poses, so you can create a sequence specifically tailored to your needs. However, if you’re not sure where to start, you can find yoga sequences online or in yoga books.
3. Plan the order of the poses. Decide which poses you want to do first, second, and so on. You may want to sequence the poses in a way that gradually warms up your body, or that follows the natural progression of a yoga class.
4. Think about the duration of each pose. You don’t need to hold each pose for a specific amount of time, but you should have an idea of how long you want to stay in each pose.
5. Include a warm-up and a cool-down. A good yoga sequence always includes a warm-up and a cool-down. The warm-up should gradually increase the intensity of the poses, while the cool-down should slowly lower the intensity.
6. Practice your sequence. Once you’ve created your sequence, practice it a few times to make sure you have the timing and order down.
Bikram Yoga Sequence
The Bikram Yoga sequence is a 26-posture sequence designed to work every muscle, joint, and organ in the body. The sequence is repeated twice in a 90-minute class.
The first time through the sequence, students warm up by doing a series of standing poses. In the second round, students move on to the floor poses.
The sequence is based on the traditional Hatha Yoga sequence, but Bikram added some of his own poses to make it more challenging.
The poses are designed to stretch and strengthen the body, improve circulation, and boost the immune system. Bikram Yoga is said to be especially beneficial for people with back problems, arthritis, and other chronic health issues.
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.
