Dancing Warrior Yoga Sequence
is a yoga sequence designed by Dianne Bondy to open the hips and heart. This sequence is inspired by the Dancing Warrior pose. The sequence is a great way to start your day or to help you wind down at the end of the day. This sequence is also great for anyone who is new to yoga.
The Dancing Warrior Yoga Sequence begins with a warm-up. The warm-up includes a few sun salutations to get your heart rate up and your body warm. The sun salutations also help to open the hips. The sequence then moves into the Dancing Warrior pose. The Dancing Warrior pose is a great pose to open the hips and the heart. The sequence then moves into a few forward folds to help you wind down. The sequence ends with a few stretches. The stretches help to lengthen the body and relax the mind.
The Dancing Warrior Yoga Sequence is a great way to open the hips and the heart. The sequence is simple, but it is also challenging. The sequence is a great way to start your day or to help you wind down at the end of the day. The sequence is also great for anyone who is new to yoga.
Spring Yoga Sequence
for Beginners
Hello everyone! Spring has sprung and with it comes the perfect time to get outside and enjoy the warmer weather. What better way to take advantage of the season than by incorporating some yoga into your routine?
This spring yoga sequence is perfect for beginners. It will help you get your body moving and prepare you for a more advanced practice. The sequence includes poses that will help increase your flexibility, strength, and balance.
So, without further ado, here is the sequence:
1. Mountain Pose
This is the foundation for all standing poses. Start in mountain pose by standing tall with your feet hip-width apart. Ground your feet into the earth, engage your core, and lift your chest. Reach your arms overhead, and relax your shoulders. Hold for 5-10 breaths.
2. Downward-Facing Dog
Downward-facing dog is a great pose to open up your hamstrings and chest. Start in mountain pose, and then bend your knees and push your hips back to come into down dog. Spread your fingers wide and press your heels into the ground. Hold for 5-10 breaths.
3. Half Camel
This pose is a great way to open up your chest and shoulders. Start in downward-facing dog, and then step your right foot forward between your hands. Reach your right arm up and back, and grab your right ankle. Gently pull your ankle towards your glutes to deepen the stretch. Hold for 5-10 breaths, and then switch sides.
4. Warrior I
Warrior I is a great pose to build strength and flexibility in your legs. Start in downward-facing dog, and then step your right foot forward between your hands. Turn your right foot so that it’s facing the front of the mat, and bend your right knee to come into warrior I. Reach your arms overhead, and hold for 5-10 breaths. Switch sides.
5. Half Moon Pose
This pose is a great way to improve your balance. Start in warrior I, and then reach your left arm up and overhead. Bend your left knee and reach your left hand down to the ground. Shift your weight onto your left hand and ankle, and lift your right leg up into the air. Hold for 5-10 breaths, and then switch sides.
6. Bridge Pose
Bridge pose is a great way to stretch your chest and hips. Start in Downward-facing dog, and then lift your hips up and towards the sky to come into bridge pose. Keep your feet flat on the ground, and clasp your hands together underneath your body. Hold for 5-10 breaths.
7. Child’s Pose
Child’s pose is a great way to relax your body and mind. Start in Downward-facing dog, and then bend your knees and come into child’s pose. Place your forehead on the ground, and reach your arms out in front of you. Hold for 5-10 breaths.
8. Cat-Cow Pose
Cat-cow pose is a great way to move through your spine. Start in child’s pose, and then curl your spine up and down like a cat. Hold for 5-10 breaths.
9. Seated Forward Bend
This pose is a great way to stretch your hamstrings and spine. Start in a seated position with your legs straight out in front of you. Bend forward at the waist, and reach your hands towards the ground. Hold for 5-10 breaths.
10. Corpse Pose
Corpse pose is a great way to end your yoga practice. Lie down on your back and relax your entire body. Close your eyes and breathe deeply. Hold for 5-10 minutes.
I hope you enjoy this yoga sequence!
Best Yoga With Adrian Sequences
Looking for the best yoga sequences with Adrian? You’ve come to the right place! Adrian is a world-renowned yoga instructor who has designed some amazing sequences that are perfect for all levels of experience.
Whether you’re a beginner just starting out, or an experienced yogi looking to deepen your practice, Adrian’s sequences will help you reach your goals. Each sequence is designed to focus on a specific area of the body, such as the core, the hips, or the upper body.
Adrian’s sequences are also great for improving flexibility and strength. In addition to the sequences listed on this page, Adrian also offers online yoga classes that you can subscribe to. So what are you waiting for? Start practicing with Adrian today!
Sun A Yoga Sequence
for Opening the Hips
When we think about the hips, we might think about the ability to move our legs freely in all directions or about how we sit in our day-to-day lives. The hips are, however, so much more than that! The hips are responsible for our balance, for grounding us in our physical and energetic bodies, and for providing us with a sense of security. They are also a gateway to our spiritual nature.
When the hips are open and balanced, we can move more freely and experience a greater sense of ease in our lives. We can also more easily connect with our spiritual nature. In this sequence, we will open the hips and create balance in the hips, so that we can experience all that they have to offer us.
The sequence begins with a Sun Salutation to warm up the body and open the hips. We then move into a series of hip-opening poses. These poses can be done as a sequence or individually, depending on your needs. We finish with a pose to balance the hips and close the sequence.
Sun Salutation A
Warrior I
Lizard
Cow Face
Pigeon
Happy Baby
Bridge
Balancing pose
Beginning Yoga Sequence Video
Hey everyone! Today, we’re starting a new yoga sequence video. This video is designed to help you work on your flexibility, strength, and balance.
The first pose is Downward Dog. As you come into the pose, make sure that your hands are shoulder-width apart, and your feet are hip-width apart. You want to make sure that your spine is elongated, and your head is relaxed.
If you’re feeling tight in your shoulders, you can spread your fingers a little bit wider. You can also walk your feet towards your hands to get a deeper stretch. Hold the pose for five breaths, and then come back to Downward Dog.
The next pose is Camel. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your lower back.
If you’re feeling tight in your lower back, you can place your hands on your hips. You can also press your hips forward to get a deeper stretch. Hold the pose for five breaths, and then come back to Camel.
The next pose is Triangle. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Triangle.
The next pose is Warrior I. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Triangle.
The next pose is Warrior II. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Warrior I.
The next pose is Half Camel. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your lower back.
If you’re feeling tight in your lower back, you can place your hands on your hips. You can also press your hips forward to get a deeper stretch. Hold the pose for five breaths, and then come back to Half Camel.
The next pose is Child’s Pose. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your thighs.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Child’s Pose.
The next pose is Downward Dog. As you come into the pose, make sure that your hands are shoulder-width apart, and your feet are hip-width apart. You want to make sure that your spine is elongated, and your head is relaxed.
If you’re feeling tight in your shoulders, you can spread your fingers a little bit wider. You can also walk your feet towards your hands to get a deeper stretch. Hold the pose for five breaths, and then come back to Downward Dog.
The next pose is Camel. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your lower back.
If you’re feeling tight in your lower back, you can place your hands on your hips. You can also press your hips forward to get a deeper stretch. Hold the pose for five breaths, and then come back to Camel.
The next pose is Triangle. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Triangle.
The next pose is Warrior I. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Triangle.
The next pose is Warrior II. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are facing forward, and your hand are parallel to the floor.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Warrior I.
The next pose is Half Camel. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your lower back.
If you’re feeling tight in your lower back, you can place your hands on your hips. You can also press your hips forward to get a deeper stretch. Hold the pose for five breaths, and then come back to Half Camel.
The next pose is Child’s Pose. As you come into the pose, make sure that your spine is elongated, and your head is relaxed. You want to make sure that your hips are directly over your knees, and your hands are on your thighs.
If you’re feeling tight in your hips, you can place your hand on your thigh. You can also move your front foot closer to your back foot to get a deeper stretch. Hold the pose for five breaths, and then come back to Child’s Pose.
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.
