Divine Feminine Yoga Sequence
The Divine Feminine Yoga Sequence is a powerful practice that honors the feminine principle and supports women in their healing and empowerment. This sequence includes postures and breath work that open the heart and pelvic floor, and stimulate the sacral and root chakras. The practice culminates in a guided meditation that invites the divine feminine to awaken within.
The divine feminine is the archetype of compassion, nurturing, and intuition. She represents the qualities of the feminine that are often undervalued in our society. When we connect with the divine feminine, we can access these qualities within ourselves and experience a sense of wholeness and empowerment.
The practice of yoga is a powerful way to connect with the divine feminine. In yoga, we move our bodies and breathe in a way that opens the heart and pelvic floor, and stimulates the sacral and root chakras. These are the energy centers that support the feminine principle. The practice culminates in a guided meditation that invites the divine feminine to awaken within.
The following sequence is designed to support women in their healing and empowerment. It includes postures and breath work that open the heart and pelvic floor, and stimulate the sacral and root chakras. You can practice this sequence at any time, but it is especially powerful during the menstrual cycle or before a big event such as a performance or interview.
1. Child’s Pose (Balasana)
Child’s pose is a resting posture that calms the mind and releases tension in the body. It is a great pose to start your practice with, especially if you are feeling stressed or overwhelmed.
To come into Child’s pose, start on all fours with your hands directly below your shoulders and your knees hip-width apart. Bring your big toes together and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Stay here for 5-10 deep breaths.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a spinal stretch that releases tension in the back and neck. It also stimulates the sacral and root chakras, which supports the feminine principle.
To come into Cat-Cow pose, start on all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your spine and look up, and exhale as you tuck your chin and round your spine. Continue moving back and forth between these two positions for 5-10 breaths.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a classic yoga pose that stretches the hamstrings, calves, and shoulders. It also stimulates the sacral and root chakras.
To come into Downward-Facing Dog, start in Tabletop position. Place your hands shoulder-width apart and spread your fingers wide. tuck your toes and lift your hips up and back, extending your spine and legs. Press your heels into the ground and hold for 5-10 breaths.
4. Triangle Pose (Trikonasana)
Triangle pose is a deep hip opener that stretches the hamstrings and quads. It also stimulates the sacral and root chakras.
To come into Triangle pose, stand with your feet 3-4 feet apart and turn your right toes out. Extend your left arm straight up and reach your right hand to your ankle, shin, or thigh. Turn your head to look up at your left hand. Stay here for 5-10 breaths, then switch sides.
5. Chair Pose (Utkatasana)
Chair pose is a deep squat that strengthens the thighs and glutes. It also stimulates the sacral and root chakras.
To come into Chair pose, start in Mountain pose with your feet together. Bend your knees and sit back into your hips, reaching your arms forward as you lower down. Keep your spine long and your chest open. Stay here for 5-10 breaths.
6. Camel Pose (Ustrasana)
Camel pose is a deep backbend that opens the chest and shoulders. It also stimulates the sacral and root chakras.
To come into Camel pose, start in Tabletop position. Place your hands on your hips and slowly lift your torso up and back, reaching for your heels with your hands. Keep your spine long and your chest open. Stay here for 5-10 breaths.
7. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a deep hamstring stretch that also stimulates the sacral and root chakras.
To come into Seated Forward Bend, sit on the floor with your legs straight out in front of you. Bend forward at the waist, extending your spine and reaching for your toes. Keep your spine long and your chest open. Stay here for 5-10 breaths.
8. Corpse Pose (Savasana)
Corpse pose is a resting pose that allows the body to relax and restore. It is a great pose to end your practice with, especially if you are feeling tired or stressed.
To come into Corpse pose, lie on your back with your legs slightly apart and your arms at your sides. Close your eyes and relax your body and mind. Stay here for 5-10 minutes.
Yoga Sequencing Book
A yoga sequencing book is a great resource for yogis who want to create their own yoga classes. A sequencing book will typically include a variety of yoga poses, as well as suggested sequences for different goals, such as stress relief or increased flexibility.
When choosing a yoga sequencing book, it’s important to consider the style of yoga that you practice. If you’re a Vinyasa yogi, for example, you’ll want a sequencing book that includes a variety of flows. If you’re a Hatha yogi, you may prefer a sequencing book that includes a greater variety of poses.
When creating your own yoga class, it’s important to consider the needs of your students. If you have a mixed group of students, with a range of experience levels and goals, it’s best to create a class that is beginner-friendly and includes a variety of poses. You may also want to include a few longer sequences, if you have time, to allow your more experienced students to explore a few poses in greater depth.
No matter what type of yoga you practice, a sequencing book can be a valuable resource for creating classes that meet your students’ needs.
20 Minute Chair Yoga Sequence
for Office Workers
When you’re chained to your desk for hours on end, it’s important to take a few minutes for yourself to stretch and move your body. A quick and easy chair yoga sequence can help you do just that!
This sequence is designed to help release tension in the neck, shoulders, and upper back. It can also help improve circulation and relieve stress.
1. Sit up tall in your chair and extend your spine.
2. Clasp your hands behind your back and gently pull your shoulders down and back.
3. Inhale and lift your chest, then exhale and fold forward.
4. Hold for a few breaths, then slowly rise back up to sitting.
5. Drop your chin to your chest and gently rotate your head from side to side.
6. Inhale and reach your arms overhead, then exhale and relax your shoulders.
7. Inhale and extend your right arm up, then exhale and twist to the right.
8. Hold for a few breaths, then switch sides and repeat.
9. Bring your hands to your heart center and take a few deep breaths.
10. Finally, shake out your arms and legs, and take a few final deep breaths.
This chair yoga sequence should take about 20 minutes to complete. If you have more time, you can always add on a few more poses.
If you have any pain or injuries, be sure to consult with a doctor or physical therapist before starting any type of yoga practice.
Gentle Beginner Yoga Sequence
This yoga sequence is designed for people who are new to yoga. The poses are basic and easy to follow.
1. Mountain Pose (Tadasana)
2. Downward-Facing Dog Pose (Adho Mukha Svanasana)
3. Child’s Pose (Balasana)
4. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
5. Camel Pose (Ustrasana)
6. Bridge Pose (Setu Bandha Sarvangasana)
7. Downward-Facing Dog Pose (Adho Mukha Svanasana)
8. Child’s Pose (Balasana)
9. Mountain Pose (Tadasana)
Hatha Yoga Sequence Youtube
Hatha Yoga is a system of yoga that emphasizes physical yoga postures, breath work, and meditation. Hatha Yoga is often called the “foundation” or “beginner’s” yoga because it is a gentle and relatively simple form of yoga.
The Hatha Yoga sequence that is taught in this video is a great sequence for beginners. It is a basic sequence that covers the most essential yoga poses. The sequence is also a great way to warm up your body before a more vigorous yoga practice.
The yoga poses in this sequence are: Mountain Pose, Downward Dog, Child’s Pose, Upward Dog Pose, Warrior I Pose, Warrior II Pose, Triangle Pose, and Corpse Pose.
Mountain Pose is a basic standing pose that strengthens your legs and spine. Downward Dog is a pose that stretches your hamstrings and calves. Child’s Pose is a resting pose that calms the mind and relieves stress. Upward Dog Pose strengthens your arms and opens your chest. Warrior I Pose strengthens your legs and opens your hips. Warrior II Pose strengthens your legs and opens your hips. Triangle Pose stretches your hamstrings and groin. And Corpse Pose is a resting pose that relaxes the mind and body.
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.