Daily Yoga Practice Sequence
A daily yoga practice is a great way to improve flexibility, strength, and balance. It can also help to reduce stress and anxiety. Below is a sequence that can be practiced daily.
1. Sun Salutations
Sun salutations are a series of poses that warm up the body and increase circulation. They also help to stretch and tone the muscles.
2. Standing Poses
Standing poses help to build strength and stability in the body. They also help to improve balance and flexibility.
3. Forward Bends
Forward bends help to stretch and lengthen the muscles in the back and hamstring. They also help to calm the mind and reduce stress.
4. Backbends
Backbends help to open up the chest and spine. They also help to increase strength and flexibility.
5. Twists
Twists help to tone and stretch the muscles in the waist and abdomen. They also help to improve digestion and circulation.
6. Inversions
Inversions are poses in which the body is inverted. They help to improve circulation, reduce stress, and calm the mind.
Babywearing Yoga Sequence
There are many benefits to babywearing yoga, both for baby and mom. For baby, wearing in a carrier allows for close contact and stimulation, which can help regulate their body temperature, heart rate, and breathing. It can also help with their development of balance and coordination. For mom, wearing her baby in a carrier can help reduce back pain, improve posture, and increase strength and flexibility.
Here is a babywearing yoga sequence that can be done with or without a carrier:
1. Cat/Cow pose: Come to all fours, with your spine neutral and your baby in a carrier in front of you. Inhale as you arch your back and look up at your baby, and exhale as you round your spine and tuck your chin to your chest. Repeat this movement a few times.
2. Child’s pose: Come to all fours, then bring your child and carrier to your chest. Extend your arms out in front of you and rest your forehead on your child’s back. Take a few deep breaths here.
3. Downward-facing dog: Come to all fours, then tuck your toes and lift your hips up to come into downward-facing dog. Hold for a few breaths, then switch to upward-facing dog.
4. Warrior I: Come to standing, then step your left foot back and come into a low lunge. Raise your arms up overhead, and hold for a few breaths.
5. Warrior II: Step your right foot back and come into a low lunge. Raise your arms out to the sides, and hold for a few breaths.
6. Triangle pose: Step your left foot back and come into a low lunge. Reach your left arm straight up overhead, and reach your right hand down to the inside of your left ankle. Hold for a few breaths, then switch sides.
7. Child’s pose: Come to all fours, then bring your child and carrier to your chest. Extend your arms out in front of you and rest your forehead on your child’s back. Take a few deep breaths here.
8. Camel pose: Come to standing, then kneel on the floor. Place your hands on your lower back, and press your hips forward as you arch your back. Hold for a few breaths, then come back to standing.
9. Fish pose: Come to lying on your back, then place your child and carrier on your belly. Rest your hands on your child’s back, and press your hips and forehead into the floor. Hold for a few breaths.
10. Corpse pose: Come to lying on your back, then place your child and carrier on your belly. Stretch your arms and legs out in all directions, and hold for a few breaths.
Bottle Rocket Yoga Sequence
Welcome to Bottle Rocket Yoga! Our sequence is designed to open up your hips and get your body moving. We recommend doing this sequence before your practice, or anytime you need to loosen up your hips. If you have any questions, please don’t hesitate to reach out to us!
1. Child’s Pose (Balasana)
Start in a kneeling position, then slowly lower your torso down to the floor, resting your forehead on the ground. Extend your arms out in front of you, and relax your body into the pose. Stay here for a few deep breaths, then slowly come back to kneeling.
2. Downward-Facing Dog (Adho Mukha Svanasana)
From Child’s Pose, tuck your toes under and press your hips up and back, coming into Downward-Facing Dog. Spread your fingers wide and press your heels towards the ground. Hold for a few deep breaths, then release back to Child’s Pose.
3. Pigeon Pose (Eka Pada Rajakapotasana)
From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground. Keep your right ankle directly in front of your left knee. Square your hips towards the front of the room, and if you can, reach your arms forward. Stay here for a few deep breaths, then switch sides.
4. Hip Flexor Stretch (Parsvottanasana)
From Downward-Facing Dog, step your left foot forward between your hands, and lower your right knee to the ground. Keep your left ankle directly in front of your right knee. Square your hips towards the front of the room, and if you can, reach your arms forward. Stay here for a few deep breaths, then switch sides.
5. Camel Pose (Ustrasana)
Start in a kneeling position, then slowly arch your back, reaching for your heels. Keep your hips facing forward, and if you can, reach your hands to your back. Stay here for a few deep breaths, then slowly come back to kneeling.
6. Warrior I (Virabhadrasana I)
Start in a standing position, then take a large step back with your left foot, and lower into a lunge. Make sure your front knee is directly over your ankle, and your back knee is off the ground. Reach your arms overhead, and hold for a few deep breaths. Switch sides.
Beginners Power Flow Yoga Sequence
When you are new to yoga, it can be difficult to know where to start. A good beginner yoga sequence can help you to learn the basics of the practice and get comfortable with the poses. This sequence includes some of the most basic poses and is a good place to start if you are new to yoga.
Warrior I
Mountain pose
Downward-facing dog
Camel
Chair
Tree
Warrior II
Half moon
Bridge
Happy baby
Savasana
Warrior I
Warrior I is a basic standing pose that strengthens the legs and opens the hips. To perform Warrior I, stand with your feet hip-width apart and point your toes straight ahead. Bend your knees and reach your arms up overhead. Reach your hips forward and down as you sink into your heels. Hold for 5-10 breaths and then release back to standing.
Mountain pose
Mountain pose is a basic standing pose that helps to ground and center the body. To perform Mountain pose, stand with your feet hip-width apart and point your toes straight ahead. Engage your core and tuck your tailbone under. Reach your arms up overhead and hold for 5-10 breaths.
Downward-facing dog
Downward-facing dog is a basic yoga pose that stretches the back, hamstrings, and calves. To perform Downward-facing dog, start in Tabletop position. Place your hands flat on the ground and press into your palms as you lift your hips up and back. Keep your gaze down between your hands and hold for 5-10 breaths.
Camel
Camel is a basic backbend that stretches the chest and shoulders. To perform Camel, kneel on the ground with your knees hip-width apart. Place your hands on your lower back with your fingers pointing down. arch your back and reach your hips up and forward. Hold for 5-10 breaths and then release back to kneeling.
Chair
Chair is a basic balancing pose that strengthens the legs and opens the hips. To perform Chair, stand with your feet together and place your hands on your hips. Bend your knees and squat down, bringing your thighs parallel to the ground. Reach your arms out in front of you and hold for 5-10 breaths.
Tree
Tree is a basic balancing pose that strengthens the legs and opens the hips. To perform Tree, stand with your feet together and place your hands on your hips. Bend your knees and squat down, bringing your thighs parallel to the ground. Reach your arms out in front of you and place your left ankle on your right thigh. Hold for 5-10 breaths and then release back to standing. Repeat on the other side.
Warrior II
Warrior II is a basic standing pose that strengthens the legs and opens the hips. To perform Warrior II, stand with your feet hip-width apart and point your toes straight ahead. Bend your knees and reach your arms up overhead. Reach your hips forward and down as you sink into your heels. Hold for 5-10 breaths and then release back to standing.
Half moon
Half moon is a basic balance pose that strengthens the core and opens the hips. To perform Half moon, stand with your feet together and place your hands on your hips. Shift your weight onto your left foot and lift your right leg up and out to the side. Reach your right hand up toward the sky and hold for 5-10 breaths. Then release back to standing. Repeat on the other side.
Bridge
Bridge is a basic backbend that strengthens the core and opens the chest. To perform Bridge, lie on your back with your feet flat on the ground and your knees bent. Place your hands on the ground on either side of your body and press into your hands as you lift your hips up off the ground. Hold for 5-10 breaths and then release back to lying down.
Happy baby
Happy baby is a basic yoga pose that stretches the inner thighs and groin. To perform Happy baby, lie on your back with your feet flat on the ground and your knees bent. Reach your arms out to the sides and place your hands on the floor. Bring your knees toward your chest and hold for 5-10 breaths.
Savasana
Savasana is a basic relaxation pose that stretches the body and relaxes the mind. To perform Savasana, lie on your back with your feet flat on the ground and your knees bent. Place your hands on the ground on either side of your body and press into your hands as you lift your hips up off the ground. Hold for 5-10 breaths and then release back to lying down.
Cobra Sequence Yoga
is a powerful and invigorating yoga flow that is modeled after the movement of a cobra. This sequence is great for building strength and flexibility in the spine and hips.
The cobra sequence begins with a warm up, followed by the main sequence. The warm up should include some basic sun salutations and hip openers.
The main sequence begins with a Downward Dog, followed by a low cobra. From the low cobra, you will move into a Half Camel, then into a Full Camel. From the Full Camel, you will move into a Downward Dog, and then into a low cobra. From the low cobra, you will move into a Half Camel, then into a Full Camel. Finally, you will move back into a Downward Dog to complete the sequence.
The cobra sequence is a great way to build strength and flexibility in the spine and hips. It is a challenging sequence, but it is well worth the effort.
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.
