Detailed Yoga Sequences
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Asana (the physical practice of yoga) can be thought of as a moving meditation. By practicing proper alignment and breath control, you can use asana to quiet the mind and focus on the present moment.
The following yoga sequences are designed to help you achieve a sense of inner peace and serenity. Each sequence is tailored to meet the needs of a specific population, so be sure to choose the sequence that is best suited for you.
If you are a beginner, start with the Basic Yoga Sequence. If you are looking for a sequence that will help you achieve a deep state of relaxation, try the Relaxation Yoga Sequence. If you are looking for a sequence that will help you increase your energy level, try the Vinyasa Yoga Sequence.
Basic Yoga Sequence
This sequence is designed for beginners who are new to yoga. It will help you learn the basic poses and alignment principles.
1. Start in Mountain Pose (Tadasana).
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump back to Downward-Facing Dog (Adho Mukha Svanasana).
6. Inhale and step or jump forward to Mountain Pose.
7. Repeat steps 2 through 6 two more times.
8. End in Mountain Pose.
Relaxation Yoga Sequence
This sequence is designed for beginners and anyone who is looking for a sequence that will help them achieve a deep state of relaxation.
1. Start in Mountain Pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump back to Downward-Facing Dog.
6. Inhale and lower your knees to the floor.
7. Exhale and lie down on your back.
8. Bend your knees and place your feet flat on the floor.
9. Place your hands on your belly.
10. Close your eyes and breathe deeply for 3-5 minutes.
11. When you are finished, slowly roll to your left side and then to your right side.
12. Place your hands on the floor and push yourself up to a seated position.
13. Take a few deep breaths and then slowly stand up.
Vinyasa Yoga Sequence
This sequence is designed for anyone who is looking for a sequence that will help them increase their energy level.
1. Start in Mountain Pose.
2. Inhale and raise your arms overhead.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and raise your torso back to standing.
5. Exhale and step or jump back to Downward-Facing Dog.
6. Inhale and raise your left leg up to the ceiling.
7. Exhale and bring your left leg back to Downward-Facing Dog.
8. Inhale and raise your right leg up to the ceiling.
9. Exhale and bring your right leg back to Downward-Facing Dog.
10. Continue alternating legs for 1-2 minutes.
11. Exhale and step or jump forward to Mountain Pose.
12. Inhale and raise your arms overhead.
13. Exhale and fold forward, keeping your spine straight.
14. Inhale and raise your torso back to standing.
15. Exhale and step or jump back to Downward-Facing Dog.
16. Inhale and lower your knees to the floor.
17. Exhale and lie down on your back.
18. Bend your knees and place your feet flat on the floor.
19. Place your hands on your belly.
20. Close your eyes and breathe deeply for 3-5 minutes.
21. When you are finished, slowly roll to your left side and then to your right side.
22. Place your hands on the floor and push yourself up to a seated position.
23. Take a few deep breaths and then slowly stand up.
Atmananda Yoga Sequence Nyc Hq
Atmananda Yoga Sequence Nyc Hq is a professional yoga instruction studio located in the heart of Chelsea, Manhattan. We offer a variety of yoga classes and workshops that are designed to meet the needs of students of all levels.
Our approach to yoga is based on the teachings of Sri Swami Atmananda, who developed a unique and highly effective method of yoga that is accessible to everyone. His approach is founded on the belief that the practice of yoga leads to the experience of our true nature, which is Atmananda, or eternal bliss.
Our classes are designed to help students to develop a strong, flexible and balanced body, while also gaining a deeper understanding and experience of the practice of yoga. Our teachers are experienced and passionate about yoga, and are committed to making each class a joyful and transformative experience.
If you are looking for a yoga studio that offers a unique and authentic approach to yoga, then Atmananda Yoga Sequence Nyc Hq is the perfect place for you.
App Create Own Yoga Sequence
The popularity of yoga has resulted in a proliferation of yoga studios and classes. But for many, the cost of regularly attending a yoga class is prohibitive. And for others, the time commitment required to attend a class is not feasible. That’s where the app Yoga Studio comes in. Yoga Studio is an app that allows users to create their own yoga sequences.
The app has a library of poses that users can select from to create their sequences. There is also a large collection of music available to choose from to provide the perfect soundtrack for their sequence. Users can also choose to film their sequences and share them with other Yoga Studio users.
The app is available for iOS and Android devices. It is priced at $3.99.
Ashtanga Yoga Sun Salutation Sequence
The Sun Salutation sequence is an integral part of Ashtanga Yoga. The sequence is said to energize the body and mind, and is often used as a warm-up before more vigorous yoga poses.
The sequence is made up of a series of poses that are performed in a specific order. The poses are:
• Mountain Pose
• Forward Bend
• Halfway Lift
• Downward Dog
• Cobra Pose
• Upward Dog Pose
• Mountain Pose
The sequence can be performed as a flow, or each pose can be held for a few breaths.
Mountain Pose is the foundation of the Sun Salutation sequence. In Mountain Pose, the body is aligned in a straight line from the crown of the head to the tips of the toes. The hands are at the heart center, with the palms facing the front.
In Forward Bend, the body is bent forward from the hips, with the hands reaching down towards the feet. The head should be hanging down, with the neck relaxed.
In Halfway Lift, the body is lifted up from the Forward Bend position, with the head hanging down. The hands are reaching towards the sky.
In Downward Dog, the body is in an inverted V position, with the hands and feet on the ground. The hips should be raised towards the sky, and the head should be hanging down.
In Cobra Pose, the body is raised up from the Downward Dog position, with the hands reaching out in front of the body. The head should be raised, and the gaze should be straight ahead.
In Upward Dog Pose, the body is in an inverted V position, with the hands and feet on the ground. The hips should be raised towards the sky, and the head should be raised.
In Mountain Pose, the body is aligned in a straight line, with the hands at the heart center. The palms should be facing the front.
The Sun Salutation sequence can be performed as a flow, or each pose can be held for a few breaths. It is a great way to energize the body and mind, and can be used as a warm-up before more vigorous yoga poses.
Back Strengthening Yoga Sequence
Hey everyone!
I hope you all are having a great Monday 🙂 Today, I’m going to be sharing with you a yoga sequence that is great for back strengthening. This sequence is a great way to start your day, or to use as a warm up before your regular yoga practice.
The sequence is as follows:
1. Cat-Cow Pose
2. Downward Dog
3. Upward Dog
4. Half Camel
5. Child’s Pose
6. Seated Forward Bend
7. Triangle Pose
8. Warrior I
9. Warrior II
10. Reverse Warrior
11. Extended Triangle Pose
12. Half Camel
13. Chair Pose
14. Tree Pose
15. Half Moon Pose
16. Standing Forward Bend
17. Mountain Pose
Cat-Cow Pose
Cat-Cow Pose is a great way to warm up your spine and prepare your body for the back strengthening sequence that is to come. To perform this pose, start on all fours with your hands directly under your shoulders and your knees directly under your hips. Inhale as you round your spine and look up, and exhale as you tuck your chin and round your spine. Continue moving between Cat and Cow for about one minute.
Downward Dog
Downward Dog is a great pose to open up your spine and stretch your hamstrings. To perform this pose, start in Tabletop Position. Shift your weight back to your heels and press your hips up and back. Keep your spine straight and your head between your arms. Hold for about 30 seconds.
Upward Dog
Upward Dog is a great pose to open up your chest and stretch your abdominals. To perform this pose, start in Downward Dog. Exhale as you lift your torso and thighs off the ground, keeping your hands and feet firmly planted. Hold for about 30 seconds.
Half Camel
Half Camel is a great pose to stretch your chest and abs. To perform this pose, start in Camel Pose. Exhale as you lean backward, keeping your back straight. Hold for about 30 seconds.
Child’s Pose
Child’s Pose is a great way to stretch your hips, thighs, and ankles. To perform this pose, start on all fours. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for about 30 seconds.
Seated Forward Bend
Seated Forward Bend is a great pose to stretch your hamstrings and spine. To perform this pose, sit with your legs straight out in front of you. Fold forward, keeping your spine straight. Hold for about 30 seconds.
Triangle Pose
Triangle Pose is a great pose to stretch your hips, hamstrings, and abs. To perform this pose, start in Warrior I Pose. Extend your arm and reach toward the sky. Turn your gaze to the sky and hold for about 30 seconds.
Warrior I Pose
Warrior I Pose is a great pose to strengthen your legs and open your hips. To perform this pose, start in Mountain Pose. Step your left foot back and lunge forward. Extend your arms to the sky and hold for about 30 seconds.
Warrior II Pose
Warrior II Pose is a great pose to strengthen your legs and open your hips. To perform this pose, start in Warrior I Pose. Step your right foot back and lunge forward. Extend your arms to the sky and hold for about 30 seconds.
Reverse Warrior
Reverse Warrior is a great pose to stretch your hips and abs. To perform this pose, start in Warrior II Pose. Rotate your torso to the right and reach your right arm to the sky. Hold for about 30 seconds.
Extended Triangle Pose
Extended Triangle Pose is a great pose to stretch your hips, hamstrings, and abs. To perform this pose, start in Triangle Pose. Reach your arm and reach toward the sky. Hold for about 30 seconds.
Half Camel
Half Camel is a great pose to stretch your chest and abs. To perform this pose, start in Camel Pose. Exhale as you lean backward, keeping your back straight. Hold for about 30 seconds.
Chair Pose
Chair Pose is a great pose to strengthen your legs and glutes. To perform this pose, start in Mountain Pose. Bend your knees and squat down, keeping your spine straight. Hold for about 30 seconds.
Tree Pose
Tree Pose is a great pose to strengthen your legs and glutes. To perform this pose, start in Mountain Pose. Bend your right knee and place your foot on your left thigh. Extend your arms to the sky and hold for about 30 seconds.
Half Moon Pose
Half Moon Pose is a great pose to stretch your hips and abs. To perform this pose, start in Triangle Pose. Reach your arm and reach toward the sky. Rotate your torso to the right and hold for about 30 seconds.
Standing Forward Bend
Standing Forward Bend is a great pose to stretch your hamstrings and spine. To perform this pose, start in Mountain Pose. Fold forward, keeping your spine straight. Hold for about 30 seconds.
Mountain Pose
Mountain Pose is a great pose to strengthen your legs and glutes. To perform this pose, start in Mountain Pose. Extend your arms to the sky and hold for about 30 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.
