Dancing Shiva Yoga Sequence
Dancing Shiva is an energetic yoga sequence that incorporates creative vinyasa flows and playful poses. Named after the Hindu deity Shiva, who is known as the “Lord of Dance,” this sequence is designed to awaken your inner dancer and help you connect with your divine nature.
The Dancing Shiva sequence begins with a warm-up that includes sun salutations, standing poses, and hip openers. Next, you’ll move into the main sequence, which includes a variety of flowing poses and balances. The sequence ends with a cool-down that includes forward folds, twists, and savasana.
The Dancing Shiva sequence is a great way to increase your energy and flexibility, and it’s a fun way to explore your creative side. Give it a try and see how it can help you connect with your inner dancer.
Yoga Sequence For Special Needs
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1. Start in Mountain pose
Mountain pose is a great pose to start any yoga sequence because it is grounding and calming. It can help you focus and connect with your breath.
2. Downward Dog
Downward Dog is a great pose for stretching the hamstrings and calves, and it also strengthens the arms and wrists. It can help to relieve stress and tension.
3. Child’s pose
Child’s pose is a great resting pose that can help to calm and soothe the mind and body. It also stretches the hips, thighs, and ankles.
4. Cat/Cow
Cat/Cow is a great pose for warming up the spine and stretching the back. It can help to relieve tension and stiffness in the spine.
5. Warrior I
Warrior I is a great pose for strengthening the legs and glutes, and it also stretches the chest and shoulders. It can help to increase energy and stamina.
6. Triangle pose
Triangle pose is a great pose for stretching the hips, hamstrings, and sides. It can also help to improve balance and coordination.
7. Half Camel pose
Half Camel pose is a great pose for strengthening the back and spine, and it also stretches the chest and hips. It can help to improve flexibility and posture.
8. Seated Forward Bend
Seated Forward Bend is a great pose for stretching the hamstrings, hips, and lower back. It can help to relieve tension and stress.
9. Corpse pose
Corpse pose is a great pose for ending a yoga sequence. It is a resting pose that helps to calm and soothe the mind and body.
Yin Yoga Sequence No Props
This sequence is designed to give you a good stretch without any props. If you have any tight areas that need more attention, spend a little more time in those poses. Hold each pose for 3-5 breaths.
1. Mountain Pose
Stand tall with your feet hip-width apart, parallel or slightly turned out. Ground down through your feet and rise up through your torso, lengthening your spine. Bring your hands to prayer position at your heart. Hold for 5 breaths.
2. Standing Forward Bend
From Mountain Pose, hinge at your hips and fold forward, keeping your spine long. Allow your head to hang down, and if it’s comfortable, reach for your toes. Hold for 5 breaths.
3. Half Camel
From Standing Forward Bend, place your hands on your hips and press up to standing. Then, as you inhale, arch your back and reach for your heels. Keep your gaze toward your navel. Hold for 5 breaths.
4. Child’s Pose
From Half Camel, release back to Child’s Pose. Spread your knees wide, and bring your big toes together. Sit back on your heels and extend your arms forward. Hold for 5 breaths.
5. Downward Dog
From Child’s Pose, curl your toes under and press into Downward Dog. Keep your hips high and your spine long. Hold for 5 breaths.
6. Upward Dog
From Downward Dog, exhale and lower your hips to the ground. Bring your chest forward and press into Upward Dog. Keep your legs straight and your feet hip-width apart. Hold for 5 breaths.
7. Downward Dog
From Upward Dog, curl your toes under and press into Downward Dog. Keep your hips high and your spine long. Hold for 5 breaths.
8. Standing Forward Bend
From Downward Dog, hinge at your hips and fold forward, keeping your spine long. Allow your head to hang down, and if it’s comfortable, reach for your toes. Hold for 5 breaths.
9. Mountain Pose
From Standing Forward Bend, rise up to Mountain Pose. Stand tall with your feet hip-width apart, parallel or slightly turned out. Ground down through your feet and rise up through your torso, lengthening your spine. Bring your hands to prayer position at your heart. Hold for 5 breaths.
Manipura Yoga Sequence
The Manipura yoga sequence is designed to energize and empower the navel center. This sequence begins with a warm-up and then moves through a variety of poses that focus on the manipura chakra. The final pose in the sequence is a relaxation pose that allows you to integrate the energies you have activated in the navel center.
Warm-Up
Start with a few minutes of gentle stretching to warm up the body. This can include Cat-Cow pose, Downward Dog, and Child’s pose.
Poses for the Manipura Chakra
1. Boat pose – Sit on the floor with your knees bent, feet flat on the floor, and hands behind you, fingers pointing toward your heels. Lean back slightly and lift your feet off the floor, bringing your legs into a 45-degree angle. Hold for 5-10 breaths.
2. Warrior I pose – Step your left foot forward and bend your left knee until your thigh is parallel to the floor. Extend your right arm straight up toward the ceiling. Look up at your hand. Hold for 5-10 breaths, then switch sides.
3. Half Camel pose – Kneel on the floor with your knees hip-width apart. Place your hands on your hips. Lean back slightly and press your hips forward as you arch your back and reach for your heels. Hold for 5-10 breaths.
4. Triangle pose – Step your left foot back 3-4 feet and turn your left foot at a 45-degree angle. Extend your right arm straight up toward the ceiling, and reach your left hand toward the floor. Hold for 5-10 breaths, then switch sides.
5. Downward Dog pose – From Triangle pose, place your hands on the floor and step your left foot back to come into Downward Dog. Hold for 5-10 breaths.
6. Cobra pose – Lie on your belly with your hands flat on the floor next to your chest. Press your palms into the floor and slowly raise your head, chest, and upper legs off the floor. Hold for 5-10 breaths.
7. Child’s pose – Come to your hands and knees, then sit back on your heels and extend your arms forward. Rest your forehead on the floor and let your body relax. Hold for 5-10 breaths.
Final Pose
8. Relaxation pose – Lie on your back with your legs extended and your arms resting at your sides. Close your eyes and relax. Stay in this pose for 5-10 minutes.
Create Your Own Yoga Sequence
When you’re first starting out with yoga, it can be difficult to know where to begin. There are so many different poses and sequences that it’s hard to know which ones to do. But don’t worry, we’re here to help.
In this article, we’re going to teach you how to create your own yoga sequence. This sequence can be tailored to your own needs and abilities, and it can be as short or as long as you want it to be.
First, let’s take a look at the different types of yoga poses. There are three main types of poses: standing poses, seated poses, and backbends.
Standing poses are great for improving strength and balance. They also help to improve circulation and digestion.
Seated poses are excellent for stretching and relaxing the body. They also help to improve digestion and relieve stress.
Backbends are great for stretching and strengthening the back. They also help to improve circulation and digestion.
Now that you know the different types of poses, let’s create a sequence.
Start by choosing a few standing poses. These poses can be a combination of balance poses, strength poses, and stretches.
Next, choose a few seated poses. These poses can be a combination of stretches, relaxation poses, and meditation poses.
Finally, choose a few backbends. These poses can be a combination of strength poses and stretches.
Once you have chosen your poses, it’s time to put them together into a sequence. Here is an example sequence that you can use:
1. Standing balance pose
2. Standing strength pose
3. Standing stretch pose
4. Seated stretch pose
5. Seated relaxation pose
6. Seated meditation pose
7. Backbend strength pose
8. Backbend stretch pose
9. Final relaxation pose
As you can see, there is no one “right” way to create a yoga sequence. You can choose any poses that you like, and you can mix and match them however you want.
The most important thing is to listen to your body and to do what feels good for you. If a pose feels too challenging, or if it doesn’t feel good, then skip it and move on to the next pose.
The best way to learn is to experiment and to find poses that work best for you. So go ahead and create your own sequence today!
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.
