Destress Yoga Sequence
There’s no question that we live in stressful times. Work, family, and financial obligations can take their toll, leaving us feeling tense and anxious. While there’s no one-size-fits-all solution to managing stress, incorporating yoga into your routine can be a great way to relax and rejuvenate.
The following sequence is designed to help you de-stress and unwind. It includes poses that are known to be calming and soothing, such as Child’s Pose and Forward Bend. You can do this sequence any time you need to relax, but it’s especially beneficial before bedtime.
1. Child’s Pose
Start in a kneeling position, then fold forward, bringing your forehead to the floor. Extend your arms out in front of you, with your palms facing down. Stay in this position for as long as you like.
2. Cat-Cow Pose
Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin. Repeat this sequence several times.
3. Downward-Facing Dog Pose
From all fours, press your palms into the floor and lift your hips up and back. Keep your heels down as you extend your spine and press your chest towards your thighs. Hold this pose for several breaths.
4. Seated Forward Bend
Sit with your legs straight out in front of you. Fold forward, reaching for your toes or extending your arms out in front of you. Hold this pose for several breaths.
5. Legs-Up-the-Wall Pose
Lie down on your back and scoot your body up to the wall. Rest your legs against the wall, with your feet pointing up. Place your palms on your lower abdomen. Stay in this pose for as long as you like.
6. Corpse Pose
Lie down on your back, with your legs slightly apart and your arms at your sides. Close your eyes and focus on your breath. Stay in this pose for as long as you like.
Pigeon Yoga Sequence
Are you feeling cooped up? Stressed from work or family obligations? The answer to your woes may be pigeon pose. This simple yoga posture can help to open up the chest and shoulders, and release tension in the neck and upper back.
To practice pigeon pose, start by kneeling on the ground with your hands on the floor in front of you. Bring your left ankle up to your left hand, and then slowly lower your torso down to the floor. Extend your right leg out behind you, and rest your forehead on the floor. Stay in this position for five deep breaths, and then switch sides.
Pigeon pose is a great way to release tension in the upper body, and it can also help to improve circulation. It’s a great posture to practice when you’re feeling stressed or overwhelmed, and it can also be helpful for relieving tension headaches.
Prenatal Yoga Sequence Third Trimester
Now that you are in your third trimester, your body is preparing for labor and delivery. You may find that you are increasingly tired and your body feels heavier. You can use yoga to help you prepare for labor and delivery.
The following sequence is designed for the third trimester. It will help to open your hips and prepare your body for labor.
1. Start in a seated position with your legs crossed. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine.
2. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
3. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
4. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
5. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
6. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
7. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
8. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
9. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
10. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
11. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
12. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
13. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
14. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
15. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
16. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
17. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
18. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
19. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
20. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
21. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Reach your right arm up and over your head, and reach your left arm down by your side. Hold for five breaths.
22. Inhale and reach your arms up overhead. Exhale and fold forward, lengthening your spine. Reach your right
Simple Yin Yoga Sequence
This sequence is designed to help you release tension and stress in the body, and to improve flexibility.
1. Start in a comfortable seated position.
2. Cross your right ankle over your left thigh, and rest your right hand on your right ankle.
3. Inhale, and as you exhale, fold forward from your hips, keeping your spine long.
4. Hold for 5-10 breaths, then switch sides.
5. When you’re finished, sit for a few minutes in silence to allow the effects of the practice to sink in.
Printable 60 Minute Gentle Yoga Sequence Pdf
This sequence is designed to be gentle and calming, perfect for a beginner or someone brand new to yoga. If you have any injuries, please consult with your doctor before practicing any of these poses. Always take care to listen to your body and back off if anything feels uncomfortable.
Warm Up:
1. Find a comfortable seat, sit tall, and lengthen your spine. Place your hands on your thighs with your palms up or down.
2. Inhale and sweep your arms overhead, then exhale and fold forward, lengthening your spine. Allow your head to hang down, taking a few deep breaths here.
3. Come back to a seated position, and inhale as you reach your arms overhead. Exhale as you fold forward, and allow your head to hang down.
4. Inhale as you come up, and exhale as you fold forward.
5. Take a few deep breaths in and out here, lengthening your spine with each inhale.
6. When you’re ready, come into a Child’s Pose. Sit back on your heels, and fold your torso forward, bringing your forehead to the floor. Extend your arms in front of you, or rest them alongside your body. Take a few deep breaths here, and allow your body to relax.
Seated Poses:
1. Sit tall with your spine lengthened, and bring your right ankle to your left thigh. Flex your foot and press your ankle into your thigh.
2. Place your left hand on your right knee and extend your right arm overhead, palm facing down. Gaze up at your right hand.
3. Stay here for 5-10 breaths, then switch sides.
4. Sit tall with your spine lengthened, and bring your left ankle to your right thigh. Flex your foot and press your ankle into your thigh.
5. Place your right hand on your left knee and extend your left arm overhead, palm facing down. Gaze up at your left hand.
6. Stay here for 5-10 breaths, then switch sides.
2. Seated Twist:
1. Sit tall with your spine lengthened, and twist to the right. Place your left hand on the outside of your right thigh, and extend your right arm out to the side, palm facing up.
2. Look over your right shoulder, and stay here for 5-10 breaths.
3. To come out, twist to the left and repeat on the other side.
3. Seated Forward Bend:
1. Sit tall with your spine lengthened, and fold forward, extending your arms in front of you.
2. Allow your head to hang down, and take a few deep breaths here.
3. To come up, inhale as you reach your arms overhead. Exhale as you fold forward.
4. Take a few deep breaths in and out here, lengthening your spine with each inhale.
4. Half Camel:
1. Kneel on the floor with your knees hip-width apart. Place your hands on your hips, and press your spine up and forward.
2. Drop your head back, and look up at the ceiling.
3. Stay here for 5-10 breaths, then slowly come back to a kneeling position.
5. Child’s Pose:
1. Sit back on your heels, and fold your torso forward, bringing your forehead to the floor. Extend your arms in front of you, or rest them alongside your body. Take a few deep breaths here, and allow your body to relax.
6. Seated Mountain Pose:
1. Sit tall with your spine lengthened, and press your palms together in front of your chest.
2. Lengthen your spine and neck, and gaze straight ahead.
3. Stay here for 5-10 breaths, then release your hands and come back to a seated position.
Extended Poses:
1. Downward Dog:
1. Come to all fours, and tuck your toes under.
2. Press your hips up and back, and extend your spine and legs.
3. Look down at your feet, and stay here for 5-10 breaths.
4. To come out, slowly lower your knees to the ground, and then come to all fours.
2. Upward Dog:
1. Come to all fours, and tuck your toes under.
2. Press your hips up and back, and extend your spine and legs.
3. Tuck your chin and look up at the ceiling.
4. Stay here for 5-10 breaths.
5. To come out, slowly lower your knees to the ground, and then come to all fours.
3. Warrior I:
1. Step your left foot back about 3 feet, and turn your left heel down.
2. Bend your left knee, and sink your hips down toward the floor.
3. Reach your arms out to the side, and turn your torso to the right.
4. Look over your right shoulder, and stay here for 5-10 breaths.
5. To come out, slowly come back to standing, and then switch sides.
4. Warrior II:
1. Step your left foot back about 3 feet, and turn your left heel down.
2. Bend your left knee, and sink your hips down toward the floor.
3. Reach your arms out to the side, and turn your torso to the right.
4. Look over your right shoulder, and stay here for 5-10 breaths.
5. To come out, slowly come back to standing, and then switch sides.
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.
