Deep Stretch Yoga Sequence Gentle
Yoga Sequence for All Levels
The following yoga sequence is designed to stretch and open the body, while calming the mind. It can be done by all levels, but is especially gentle and suitable for beginners.
1. Start by standing in Tadasana (Mountain Pose). Feel your feet rooted to the ground, and your spine long and straight.
2. Inhale, and reach your arms up overhead.
3. Exhale, and hinge forward at the waist, folding your body in half. Let your head hang down, and relax your neck.
4. Hold for a few deep breaths, feeling the stretch in your hamstrings and lower back.
5. On an inhale, slowly rise back to standing.
6. Next, take a step or two back into a wide stance, and fold forward again.
7. This time, let your head hang down to one side, and relax your neck.
8. Hold for a few deep breaths, feeling the stretch in your side and hip.
9. On an inhale, slowly rise back to standing, and switch sides.
10. Next, take a step or two back into a wide stance, and fold forward again.
11. This time, let your head hang down to the other side, and relax your neck.
12. Hold for a few deep breaths, feeling the stretch in your other side and hip.
13. Finally, stand in Tadasana once again.
This simple yoga sequence is a great way to start your day, or to wind down after a long day. It stretches and opens the body, while calming the mind. Enjoy!
Yin Yoga Sequence For Autumn
As the days grow shorter and the leaves change color, it’s natural to want to slow down and enjoy the autumn season. What better way to do that than with a Yin Yoga sequence specifically designed to welcome the autumnal season? This sequence includes poses that will help to open up the hips and chest, while also calming and grounding the mind and body.
If you’re new to Yin Yoga, start by warming up with a few rounds of sun salutations or a simple flow like the one below. Once you’re feeling warm, move on to the sequence.
1. Supported Child’s Pose (Balasana)
This pose is a great way to start any Yin Yoga sequence. It’s a calming pose that helps to open up the hips and chest.
To do Supported Child’s Pose, start by kneeling on the floor and then fold forward, bringing your forehead to the floor. If it’s comfortable for you, you can extend your arms out in front of you. If not, simply rest your hands on your thighs. Stay in this pose for 5-10 breaths.
2. Seated Forward Bend (Paschimottanasana)
This is another great pose to open up the hips and chest.
To do Seated Forward Bend, sit on the floor with your legs straight out in front of you. hinge forward at the hips, folding your torso over your legs. If it’s comfortable for you, extend your arms out in front of you. If not, simply rest your hands on your thighs. Stay in this pose for 5-10 breaths.
3. Camel (Ustrasana)
Camel is a great pose to open up the chest and the front of the body.
To do Camel, start in Tabletop Position. Then, reach your hands back and grab your ankles or shins. If it’s comfortable for you, lift your chest up and look forward. If not, keep your chin tucked. Stay in this pose for 5-10 breaths.
4. Half Pigeon (Eka Pada Rajakapotasana)
This pose is a great way to open up the hips.
To do Half Pigeon, start by kneeling on the floor. Then, lift your right leg and place your foot in front of your left hip. Reach your arms out in front of you and slowly lower your torso down to the floor. You can stay here, or you can reach your arms back and clasp your hands together. Stay in this pose for 5-10 breaths, then switch sides.
5. Wide-Legged Forward Bend (Prasarita Padottanasana)
This pose is a great way to open up the hips and the hamstrings.
To do Wide-Legged Forward Bend, start by standing with your feet about 3-4 feet apart. Bend your knees and fold forward, hinging at the hips. Reach your hands to the floor, or if it’s comfortable for you, clasp your hands together behind your back. Stay in this pose for 5-10 breaths.
6. Fish (Matsyasana)
Fish is a great pose to open up the chest and the front of the body.
To do Fish, start by lying on your back on the floor. Then, lift your chest and tilt your head back, bringing your chin towards your chest. Reach your arms out to the sides and press down into the floor with your hands. Keep your legs relaxed. Stay in this pose for 5-10 breaths.
7. Reclining Big Toe Pose (Supta Padangusthasana)
This pose is a great way to stretch the hamstrings and the back of the body.
To do Reclining Big Toe Pose, start by lying on your back on the floor. Then, extend your left leg up into the air and bend your right knee. Reach your right hand towards your right foot and grab your big toe. If it’s comfortable for you, press down into your right hand and lift your torso up. Stay in this pose for 5-10 breaths, then switch sides.
45 Minute Yoga Flow Sequence
for Morning
A yoga flow sequence is a great way to start your day. It warms up your body and gets your blood flowing. It also helps to center and focus your mind. This sequence is designed to be done in a 45 minute time frame.
1. Start in a seated position with your legs crossed. Inhale and reach your arms up over your head. Exhale and fold forward, keeping your spine long.
2. Inhale and reach your arms up overhead. Exhale and step your left foot back into a low lunge.
3. Inhale and lift your torso up. Exhale and fold forward.
4. Inhale and step your right foot back into a low lunge.
5. Exhale and lift your torso up. Inhale and reach your arms up overhead.
6. Exhale and step your left foot back into a low lunge.
7. Inhale and reach your arms up overhead. Exhale and fold forward.
8. Inhale and step your right foot back into a low lunge.
9. Exhale and reach your arms up overhead. Inhale and lift your torso up.
10. Exhale and fold forward. Inhale and reach your arms up overhead.
11. Exhale and step your left foot back into a low lunge.
12. Inhale and reach your arms up overhead. Exhale and fold forward.
13. Inhale and step your right foot back into a low lunge.
14. Exhale and reach your arms up overhead. Inhale and lift your torso up.
15. Exhale and fold forward. Inhale and reach your arms up overhead.
16. Exhale and step your left foot back into a low lunge.
17. Inhale and reach your arms up overhead. Exhale and fold forward.
18. Inhale and step your right foot back into a low lunge.
19. Exhale and reach your arms up overhead. Inhale and lift your torso up.
20. Exhale and fold forward. Inhale and reach your arms up overhead.
21. Exhale and step your left foot back into a low lunge.
22. Inhale and reach your arms up overhead. Exhale and fold forward.
23. Inhale and step your right foot back into a low lunge.
24. Exhale and reach your arms up overhead. Inhale and lift your torso up.
25. Exhale and fold forward. Inhale and reach your arms up overhead.
26. Exhale and step your left foot back into a low lunge.
27. Inhale and reach your arms up overhead. Exhale and fold forward.
28. Inhale and step your right foot back into a low lunge.
29. Exhale and reach your arms up overhead. Inhale and lift your torso up.
30. Exhale and fold forward. Inhale and reach your arms up overhead.
31. Exhale and step your left foot back into a low lunge.
32. Inhale and reach your arms up overhead. Exhale and fold forward.
33. Inhale and step your right foot back into a low lunge.
34. Exhale and reach your arms up overhead. Inhale and lift your torso up.
35. Exhale and fold forward. Inhale and reach your arms up overhead.
36. Exhale and step your left foot back into a low lunge.
37. Inhale and reach your arms up overhead. Exhale and fold forward.
38. Inhale and step your right foot back into a low lunge.
39. Exhale and reach your arms up overhead. Inhale and lift your torso up.
40. Exhale and fold forward. Inhale and reach your arms up overhead.
41. Exhale and step your left foot back into a low lunge.
42. Inhale and reach your arms up overhead. Exhale and fold forward.
43. Inhale and step your right foot back into a low lunge.
44. Exhale and reach your arms up overhead. Inhale and lift your torso up.
45. Exhale and fold forward. Inhale and reach your arms up overhead.
Yoga Poses Sun Salutation Sequence
The sun salutation sequence is a yoga pose that is used to warm up the body for the practice of yoga. The sequence is also used to calm the mind and to focus on the breath. The sun salutation sequence consists of a series of 12 poses that are performed in a fluid motion. The sequence is repeated 3 times.
The first pose in the sun salutation sequence is the mountain pose. The mountain pose is a pose that is used to ground the body and to focus on the breath. The second pose in the sequence is the forward fold. The forward fold is a pose that is used to lengthen the spine and to calm the mind. The third pose in the sequence is the high lunge. The high lunge is a pose that is used to open the hips and to lengthen the spine. The fourth pose in the sequence is the low lunge. The low lunge is a pose that is used to open the hips and to lengthen the spine. The fifth pose in the sequence is the warrior I. The warrior I is a pose that is used to strengthen the legs and to open the hips. The sixth pose in the sequence is the warrior II. The warrior II is a pose that is used to strengthen the legs and to open the hips. The seventh pose in the sequence is the reverse warrior. The reverse warrior is a pose that is used to open the chest and to stretch the spine. The eighth pose in the sequence is the tree pose. The tree pose is a pose that is used to strengthen the legs and to improve balance. The ninth pose in the sequence is the eagle pose. The eagle pose is a pose that is used to strengthen the legs and to improve balance. The tenth pose in the sequence is the half moon pose. The half moon pose is a pose that is used to strengthen the legs and to improve balance. The eleventh pose in the sequence is the warrior III. The warrior III is a pose that is used to strengthen the legs and to open the hips. The twelfth and final pose in the sequence is the Downward Facing Dog. The Downward Facing Dog is a pose that is used to stretch the spine and to calm the mind.
Yoga Sequence With Cues
There are many yoga sequences that can be practiced, and the following sequence is just one example. This sequence is designed to work the entire body, and can be modified to fit your specific needs.
Before beginning, it is important to warm up your body with a few simple stretches.
1. Standing Forward Bend: Start standing with your feet hip-width apart. Bend forward at the waist, and extend your arms toward the floor. Hold for a few seconds, then release.
2. Downward Dog: Come into a tabletop position, with your wrists below your shoulders and your knees below your hips. Press your hands into the floor, and extend your hips and legs upward. Hold for a few seconds, then release.
3. Cat-Cow: Start on all fours, with your hands below your shoulders and your knees below your hips. Inhale as you arch your back, and exhale as you tuck your chin and round your back. Continue moving back and forth between these two positions.
Now that your body is warmed up, you can begin the yoga sequence.
1. Triangle Pose: Start in a standing position, with your feet hip-width apart. Step your right foot out to the side, and extend your left arm straight up toward the ceiling. Bend to the side at the waist, and reach your right hand toward the floor. Hold for a few seconds, then release and repeat on the other side.
2. Half Camel Pose: Start in a kneeling position. Place your hands on your hips, then lean back and arch your back. Hold for a few seconds, then release.
3. Child’s Pose: Start in a kneeling position. Extend your arms forward and rest your forehead on the floor. Hold for a few seconds, then release.
4. Downward Dog: Come into a tabletop position, with your wrists below your shoulders and your knees below your hips. Press your hands into the floor, and extend your hips and legs upward. Hold for a few seconds, then release.
5. Chair Pose: Start in a standing position, with your feet hip-width apart. Bend your knees and squat down, as if you were sitting in a chair. Hold for a few seconds, then release.
6. Warrior I Pose: Start in a standing position, with your feet hip-width apart. Step your right foot out to the side and extend your left arm straight up toward the ceiling. Bend to the side at the waist, and reach your right hand toward the floor. Hold for a few seconds, then release and repeat on the other side.
7. Warrior II Pose: Start in a standing position, with your feet hip-width apart. Step your right foot out to the side and extend your left arm straight up toward the ceiling. Bend to the side at the waist, and reach your right hand toward the floor. Hold for a few seconds, then release and repeat on the other side.
8. Mountain Pose: Start in a standing position, with your feet hip-width apart. Extend your arms out to your sides, parallel to the floor. Hold for a few seconds, then release.
9. Corpse Pose: Lie on your back with your legs and arms extended. Close your eyes and relax for a few seconds.
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.
