Dancer Pose Yoga Sequence
This sequence is designed to open your hips and improve your balance.
1.Start in Downward-Facing Dog.
2.Step your right foot forward between your hands, and lower your left knee to the ground.
3.Lift your torso up and extend your left arm forward.
4.Look up at your left hand and hold for five breaths.
5.Release your left hand and lower your torso and left knee to the ground.
6.Step your left foot back to Downward-Facing Dog.
7.Repeat on the other side.
Atmananda Yoga Sequence Poses
The following sequence of yoga poses is designed to open the hips and improve flexibility in the spine. It can be practiced by beginners and experienced yogis alike. The sequence begins with a few simple poses that warm up the body, followed by a more challenging sequence of poses.
Warm-Up Poses
1. Cat-Cow Pose: Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. Repeat 5-10 times.
2. Downward-Facing Dog Pose: Come to all fours again, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the floor. Hold for 5-10 breaths.
3. Child’s Pose: From Downward-Facing Dog Pose, bring your knees to the floor and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
Sequence Poses
1. Triangle Pose: Stand with your feet 3-4 feet apart, then turn your right toes 90 degrees and your left toes in slightly. Reach your right hand to the sky and your left hand to the floor, extending your torso to the right. Hold for 5-10 breaths, then repeat on the other side.
2. Half Camel Pose: From Triangle Pose, reach your right hand to the back of your right thigh and pull yourself up into Camel Pose. If you can’t comfortably reach your thigh, reach for your ankle or belt. Hold for 5-10 breaths, then release and repeat on the other side.
3. Extended Triangle Pose: From Triangle Pose, reach your right hand to the sky and your left hand to the floor, extending your torso to the right. Reach your left hand as far as you can toward the floor. Hold for 5-10 breaths, then repeat on the other side.
4. Warrior I Pose: Stand with your feet 3-4 feet apart, then turn your right toes 90 degrees and your left toes in slightly. Reach your right hand to the sky and your left hand to the floor, extending your torso to the right. Bend your right knee and sink your hips down toward the floor, keeping your right ankle directly over your right knee. Hold for 5-10 breaths, then repeat on the other side.
5. Half Moon Pose: From Warrior I Pose, reach your left hand to the sky and your right hand to the floor, extending your torso to the right. Lift your left leg off the floor and extend it to the side. Hold for 5-10 breaths, then repeat on the other side.
6. Chair Pose: Stand with your feet together and your hands at your sides. Bend your knees and sink your hips down toward the floor as you reach your arms straight overhead. Hold for 5-10 breaths.
7. Downward-Facing Dog Pose: Come to all fours again, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the floor. Hold for 5-10 breaths.
Finishing Poses
1. Child’s Pose: From Downward-Facing Dog Pose, bring your knees to the floor and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
2. Cat-Cow Pose: Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. Repeat 5-10 times.
3. Downward-Facing Dog Pose: Come to all fours again, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels toward the floor. Hold for 5-10 breaths.
Yin And Restorative Yoga Sequence
There are many different types of yoga. But all yoga, no matter what the style, has one common goal: to create a sense of balance in the body and mind.
There are two main types of yoga: hatha and vinyasa. Hatha yoga is a slower, more gentle form of yoga that focuses on breath work and stretching. Vinyasa yoga is a more active form of yoga that focuses on linking breath with movement.
Both hatha and vinyasa yoga can be considered restorative yoga. Restorative yoga is a type of yoga that is designed to restore balance to the body and mind. It is a very gentle form of yoga that uses props, such as bolsters, blankets, and straps, to support the body and allow it to relax.
The yin yoga sequence is a great way to restore balance to the body and mind. The yin yoga sequence consists of five poses that are held for three to five minutes each. The poses are designed to stretch and relax the muscles and connective tissues of the body.
The following is a yin yoga sequence that can be used to restore balance to the body and mind.
1. Child’s Pose
Child’s Pose is a great way to start the yin yoga sequence. It is a gentle pose that stretches the muscles of the back and hips.
To perform Child’s Pose, start on all fours with your hands stacked underneath your shoulders and your knees stacked underneath your hips. Bring your big toes together and tuck your chin into your chest. Extend your arms forward and rest your forehead on the floor. Relax your body and breathe deeply. Hold for three to five minutes.
2. Pigeon Pose
Pigeon Pose is a great pose for stretching the muscles of the hips. It can be a bit challenging, so you may want to use a prop, such as a bolster, to make it more comfortable.
To perform Pigeon Pose, start in a kneeling position. Bring your right ankle in front of your left hip and extend your left leg behind you. Lower your forehead to the floor and relax your body and breathe deeply. Hold for three to five minutes. Then switch sides.
3. Supine Hand-To-Big-Toe Pose
Supine Hand-To-Big-Toe Pose is a great pose for stretching the muscles of the hamstrings and hips. It can be a bit challenging, so you may want to use a prop, such as a bolster, to make it more comfortable.
To perform Supine Hand-To-Big-Toe Pose, start in a lying position with your legs extended. Bend your right knee and place your right hand on your right ankle. Reach your left hand toward the ceiling. Hold for three to five minutes. Then switch sides.
4. Seated Forward Bend
Seated Forward Bend is a great pose for stretching the muscles of the hamstrings and hips.
To perform Seated Forward Bend, start in a seated position with your legs extended. Bend forward from the waist and reach for your toes. Hold for three to five minutes.
5. Corpse Pose
Corpse Pose is a great pose for restoring balance to the body and mind. It is a very gentle pose that allows the body to relax and restore energy.
To perform Corpse Pose, start in a lying position with your legs extended. Relax your body and breathe deeply. Hold for three to five minutes.
Yoga Hip Opening Sequence
The hips are one of the most commonly tight areas in the body, and for good reason. They are constantly used in movement, from walking to running to sitting. When they get tight, it can be difficult to move through life with ease.
This sequence is designed to open the hips and create more space in the area. It can be done regularly to keep the hips open and mobile.
The sequence begins with a few gentle poses to warm up the body. Then, we move on to the hip openers. Each pose is held for a few breaths, and can be repeated as needed.
When finished, take a few minutes to rest in Savasana (Corpse Pose).
Poses:
1. Cat/Cow
2. Downward Dog
3. Child’s Pose
4. Pigeon Pose
5. Lizard Pose
6. Cow Face Pose
7. Triangle Pose
8. Half Moon Pose
9. Warrior 1
10. Warrior 2
11. Gate Pose
12. Happy Baby Pose
13. Corpse Pose
Iron Yoga Sequence
for Beginners
If you are looking for a challenging yoga sequence that will help improve your strength, flexibility and balance, look no further than Iron Yoga. This sequence is designed specifically for beginners, but can be adapted to any level of practitioner.
The Iron Yoga sequence is a combination of strength-building poses and traditional yoga poses. It begins with a few basic poses to warm up the body, followed by a sequence of strength-building poses. The sequence ends with a few traditional yoga poses to stretch and relax the body.
Here is a breakdown of the Iron Yoga sequence:
Warm-Up Poses
Sun Salutations: Start with a few rounds of sun salutations to warm up the body.
Mountain Pose: Stand in mountain pose to ground yourself and connect with the breath.
Downward Dog: Move into downward dog to stretch the hamstrings and upper body.
Upward Dog: Move into upward dog to stretch the chest and abs.
Strength-Building Poses
Chair Pose: Start in chair pose to build strength in the legs and glutes.
Warrior I: Move into warrior I to build strength and flexibility in the legs and hips.
Warrior II: Move into warrior II to build strength and flexibility in the legs, hips and upper body.
Triangle Pose: Move into triangle pose to build strength and flexibility in the legs, hips and upper body.
Bridge Pose: Move into bridge pose to build strength and flexibility in the upper body and glutes.
Traditional Yoga Poses
Downward Dog: Move back into downward dog to stretch the hamstrings and upper body.
Puppy Pose: Move into puppy pose to stretch the chest and abs.
Cat-Cow: Move into cat-cow pose to stretch the back and abs.
Child’s Pose: Move into child’s pose to stretch the hips, glutes and lower back.
Final Relaxation Pose
Savasana: Finish the sequence with a few minutes of savasana to relax and rejuvenate the body.
The Iron Yoga sequence is a great way to challenge yourself and improve your strength, flexibility and balance. It can be adapted to any level of practitioner, so don’t be afraid to give it a try!
