Dharma Mittra Yoga Sequence
Dharma Mittra is a yoga teacher and practitioner who has been teaching since the late 1960s. Mittra is known for his signature “Dharma Yoga” sequence, a sequence of poses that is based on the Ashtanga Vinyasa Yoga sequence. The Dharma Yoga sequence is a vigorous and challenging sequence that is intended to build strength, flexibility, and endurance.
The Dharma Yoga sequence begins with Sun Salutations (Surya Namaskar) to warm up the body. The sequence then moves on to a series of standing poses, including Triangle Pose (Trikonasana), Half Moon Pose (Ardha Chandrasana), and Warrior I Pose (Virabhadrasana I). The sequence then moves on to a series of seated poses, including Camel Pose (Ustrasana), Seated Forward Bend (Paschimottanasana), and Head-to-Knee Forward Bend (Janu Sirsasana). The sequence finishes with a series of backbends, including Bow Pose (Dhanurasana), Cobra Pose (Bhujangasana), and Locust Pose (Salabhasana).
The Dharma Yoga sequence is a challenging sequence that is not recommended for beginners. If you are new to yoga, you may want to start with a gentler sequence, such as the Sun Salutations sequence or the Primary Series sequence. If you are experienced in yoga, you may want to try the Dharma Yoga sequence to challenge your practice. Remember to always practice with caution and respect for your body.
Creative Sequencing Yoga
Sequencing yoga classes is an art form. It is the process of organizing poses and flows in a way that is both safe and effective for students of all levels. There are many factors to consider when sequencing a yoga class, such as the type of class, the students’ experience level, the time of day, and the energy of the room.
One of the most important things to consider when sequencing a yoga class is the order of poses. Some poses should always be done at the beginning of a class, while others should be saved for the end. Here are a few of the most common poses that should be done at the beginning of a yoga class:
Sun Salutations: Sun Salutations are a series of poses that warm up the body and get the blood flowing. They are a great way to start any yoga class.
Mountain Pose: Mountain Pose is a basic standing pose that helps to build strength and stability. It is a good pose to do at the beginning of a class to help students find their grounding.
Downward Dog: Downward Dog is a pose that stretches the entire body. It is a great way to start a yoga class to get the body warmed up.
Here are a few of the most common poses that should be done at the end of a yoga class:
Child’s Pose: Child’s Pose is a resting pose that helps to calm the mind and stretch the back. It is a good pose to do at the end of a class to help students relax.
Pigeon Pose: Pigeon Pose is a pose that stretches the hips and glutes. It is a great way to end a yoga class to help students stretch out their hips.
Corpse Pose: Corpse Pose is a resting pose that helps to calm the mind and body. It is a good pose to do at the end of a yoga class to help students relax.
Yin Yoga Sequence Without Props
This sequence is designed to be done without any props. If you have a block or strap handy, feel free to use them, but they are not necessary.
1. Downward-facing dog.
2. Dog pose.
3. Lunge.
4. Triangle pose.
5. Half Camel pose.
6. Child’s pose.
7. Seated Forward Bend.
8. Head-to-knee pose.
9. Pigeon pose.
10. Supine Hand-To-Big-Toe pose.
11. Bridge pose.
12. Wheel pose.
Yoga Sequence For Adhd
There is no one-size-fits-all yoga sequence for ADHD, as the best approach will vary depending on the individual. However, some general tips that may be helpful for those with ADHD include:
1. Start with a few basic poses to help get your body warmed up and comfortable.
2. Choose poses that are calming and energizing, such as Child’s Pose, Downward-Facing Dog, and Cat-Cow.
3. Practice regularly, and be patient – it may take some time to see results.
4. Modify poses as needed to make them more comfortable and accessible.
5. Be mindful of your breathing, and focus on taking deep, calming breaths throughout your practice.
The following yoga sequence is designed to help you focus and calm your mind. It includes a variety of basic poses, along with a few that are specifically beneficial for ADHD. Modify the sequence as needed to make it more comfortable and accessible.
1. Mountain Pose (Tadasana)
This simple pose helps to ground and center you, and can be a great starting point for your practice.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This energizing pose strengthens and stretches the entire body. It’s also helpful for calming the mind and relieving stress.
3. Child’s Pose (Balasana)
This restful pose is a great way to calm the mind and body. It can also help to relieve stress and tension.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This dynamic pose helps to stretch and open the spine, and can help to relieve tension and stress.
5. Warrior I (Virabhadrasana I)
This energizing pose strengthens and stretches the legs and hips, and can help to boost energy and focus.
6. Triangle Pose (Trikonasana)
This pose stretches and strengthens the legs, hips, and torso, and can help to improve balance and focus.
7. Seated Forward Bend (Pashchimottanasana)
This gentle forward bend stretches the spine and hamstrings, and can help to calm the mind and body.
8. Corpse Pose (Savasana)
This final pose is a chance to relax and rest after your practice. It’s also a great way to calm the mind and relieve stress.
Beginner Yoga Class Sequences
If you are a beginner looking to start a yoga practice, or are just looking for some fresh ideas for your current practice, below are three sequence options to get you started.
Option 1
1. Sun Salutations
2. Standing poses
3. Backbends
4. Forward bends
5. Twists
6. Inversions
7. Savasana
Option 2
1. Sun Salutations
2. Standing poses
3. Hip openers
4. Forward bends
5. Twists
6. Backbends
7. Savasana
Option 3
1. Sun Salutations
2. Mountain pose
3. Chair pose
4. Warrior I
5. Warrior II
6. Reverse Warrior
7. Triangle pose
8. Half Moon pose
9. Downward Dog
10. Upward Dog
11. Child’s pose
12. Savasana
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.
