Elephant Journal Yoga Sequence
: The One-Legged King Pigeon Pose
This advanced yoga pose is a challenging backbend that stretches the entire front of the body. It is named for the King Pigeon pose, which is a more basic version of the pose.
To perform the One-Legged King Pigeon Pose, start in a runner’s lunge with your right foot forward. Reach your left hand behind you and clasp your right ankle. Keeping your back straight, hinge forward from your hips and extend your left leg straight back. Try to keep your hips level as you move into the pose. Hold for five breaths, then switch sides.
This pose is a great way to stretch the hip flexors and glutes. It also opens the chest and shoulders, and stimulates the abdominal organs. Be sure to use caution when performing this pose, as it can be easy to overstretch the muscles and ligaments in the hip and groin. If you have any injuries or health concerns, please consult with your doctor before practicing this pose.
Quick Yoga Sequence
for Better Sex
A good yoga sequence for better sex is one that focuses on opening the hips and heart. Try the following poses to help get you in the mood:
1. Child’s pose: This pose is a great way to start any yoga sequence. It helps to open the hips and stretch the back.
2. Downward-facing dog: This pose helps to open the chest and stretch the hamstrings.
3. Triangle pose: This pose helps to open the hips and chest.
4. Camel pose: This pose helps to open the hips and chest.
5. Bridge pose: This pose helps to open the hips and chest.
6. Corpse pose: This pose is a resting pose that helps to calm the mind and body.
Adult And Kid Chakra Yoga Sequenc
The chakra system is an important part of yoga, and understanding it can help you to better understand your own practice. There are seven main chakras in the body, and each one is associated with a different color, element, and aspect of life.
The root chakra is located at the base of the spine and is associated with the color red. It is associated with the element earth, and is responsible for grounding us in the physical world. The root chakra is associated with survival, security, and physicality.
The sacral chakra is located in the lower abdomen and is associated with the color orange. It is associated with the element water, and is responsible for our emotions and feelings. The sacral chakra is associated with creativity, pleasure, and sexuality.
The solar plexus chakra is located in the upper abdomen and is associated with the color yellow. It is associated with the element fire, and is responsible for our sense of self-esteem and power. The solar plexus chakra is associated with will, assertion, and digestion.
The heart chakra is located in the center of the chest and is associated with the color green. It is associated with the element air, and is responsible for our feelings of love and compassion. The heart chakra is associated with relationships, balance, and the breath.
The throat chakra is located in the neck and is associated with the color blue. It is associated with the element ether, and is responsible for our ability to communicate. The throat chakra is associated with self-expression, truth, and the voice.
The third eye chakra is located in the center of the forehead and is associated with the color indigo. It is associated with the element light, and is responsible for our intuition and imagination. The third eye chakra is associated with insight, intuition, and clarity.
The crown chakra is located at the top of the head and is associated with the color violet. It is associated with the element thought, and is responsible for our connection to the divine. The crown chakra is associated with enlightenment, understanding, and unity.
Sequencing yoga poses for kids and adults can be a fun way to help open and balance the chakras. Here is a basic sequence that can be tailored to your own needs.
1. Begin in mountain pose.
2. Standing forward fold to open the hips and release any tension in the lower back.
3. Downward facing dog to open the upper back and release tension in the shoulders.
4. Child’s pose to release tension in the neck and calm the mind.
5. Cat-cow pose to help awaken and energize the spine.
6. Standing forward fold to deepen the hip opener and lengthen the spine.
7. Triangle pose to stretch the sides of the body and open the heart.
8. Half Camel pose to open the chest and stretch the front of the body.
9. Goddess pose to stretch the thighs and open the hips.
10. Seated forward fold to release tension in the lower back and calm the mind.
11. Legs up the wall pose to relax the body and mind.
12. Corpse pose to rest and restore the body and mind.
Chair Yoga Sequence For Seniors
Chair yoga is a great way to improve flexibility, strength and balance, while also reducing stress. It can be adapted to any fitness level, and is a great option for seniors. This sequence includes a variety of poses that will help to improve overall health and wellbeing.
Pose 1: Seated Forward Bend
This pose stretches the hamstrings, spine and hips.
Start by sitting in a comfortable position in your chair. Make sure your feet are hip-width apart and parallel. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then release and repeat.
Pose 2: Cat/Cow
This pose helps to stretch and elongate the spine.
Start by sitting in a comfortable position in your chair. On an inhale, arch your back and look up, and on an exhale, round your back and tuck your chin. Continue to alternate between these two poses, moving with your breath.
Pose 3: Seated Twist
This pose helps to improve flexibility and mobility in the spine.
Start by sitting in a comfortable position in your chair. Cross your right ankle over your left knee, then twist to the right, reaching your left arm behind you. Hold for a few breaths, then release and repeat on the other side.
Pose 4: Side-to-Side Stretch
This pose stretches the sides of the body.
Start by sitting in a comfortable position in your chair. Stretch your right arm out to the side and bend your left elbow, then reach your left hand across your body to touch your right hand. Hold for a few breaths, then release and repeat on the other side.
Pose 5: Shoulder Stretch
This pose helps to improve flexibility and mobility in the shoulders.
Start by sitting in a comfortable position in your chair. Reach your right arm up overhead, then bend your elbow and reach your hand down your back. Hold for a few breaths, then release and repeat on the other side.
Challenging 1 Hour Yoga Flow Sequence
This challenging 1 hour yoga flow sequence is designed to increase strength, flexibility and stamina. The sequence begins with a warm-up, followed by a series of standing poses, balance poses, backbends and inversions. The sequence concludes with a cool-down.
Warm-Up
Start with a few minutes of gentle stretching to warm up the body.
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the hips, reaching for your toes.
2. Cat-Cow: Get on all fours, with your hands directly below your shoulders and your knees directly below your hips. arch your back like a cat, and then sink your bellybutton to the floor and round your spine like a cow.
3. Downward Dog: Come to all fours, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the floor.
4. Warrior I: Step your left foot back about 3 feet and turn your left heel in so that your left toes are pointing straight ahead. Bend your left knee until your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms straight out to your sides.
5. Warrior II: From Warrior I, extend your arms and rotate your torso to the right, so that your right hand is pointing toward the ceiling and your left arm is parallel to the floor.
6. Triangle: From Warrior II, extend your right arm straight out to the side and pivot on your left foot to the right, so that your right leg is now facing the front of the mat. Reach your right hand toward the floor.
7. Half Moon: From Triangle, lift your right arm and leg up to the sky, extending your right hand and leg as high as possible. Look up at your hand.
8. Lunge: Step your right foot forward about 3 feet, and then sink your hips down and forward so that your right thigh is parallel to the floor and your left knee is directly over your ankle. Extend your arms straight out in front of you.
9. Chair: From Lunge, sink your hips down and forward until your thighs are parallel to the floor. Extend your arms straight out in front of you, parallel to the floor.
10. Camel: From Chair, reach your hands back to grab your heels. If you can’t reach your heels, reach for a strap or towel around your feet. Lift your chest up and press your hips forward.
11. Bridge: Lie flat on your back with your feet flat on the floor and your knees bent. Drive your heels into the floor, and lift your torso and upper legs into the air, forming a bridge shape.
12. Supine Spinal Twist: Lie flat on your back and hug your knees into your chest. Take your right ankle across your left knee and twist your torso to the right. Look over your right shoulder.
13. Corpse: Lie flat on your back and relax your body. Close your eyes and breathe deeply.
Standing Poses
After the warm-up, move on to a series of standing poses.
1. Mountain: Stand with your feet together and your arms at your sides.
2. Downward Dog: Come to all fours, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the floor.
3. Half Moon: From Downward Dog, lift your right leg up and extend it out to the side. Reach your right hand up to the sky.
4. Warrior I: Step your left foot back about 3 feet and turn your left heel in so that your left toes are pointing straight ahead. Bend your left knee until your thigh is parallel to the floor and your shin is perpendicular to the floor. Reach your arms straight out to your sides.
5. Warrior II: From Warrior I, extend your arms and rotate your torso to the right, so that your right hand is pointing toward the ceiling and your left arm is parallel to the floor.
6. Triangle: From Warrior II, extend your right arm straight out to the side and pivot on your left foot to the right, so that your right leg is now facing the front of the mat. Reach your right hand toward the floor.
7. Half Camel: From Triangle, reach your right hand back to grab your right heel. If you can’t reach your heel, reach for a strap or towel around your foot. Lift your chest up and press your hips forward.
8. Chair: From Triangle, sink your hips down and forward until your thighs are parallel to the floor. Extend your arms straight out in front of you, parallel to the floor.
9. Extended Triangle: From Triangle, reach your right arm and leg up to the sky.
10. Lunge: Step your right foot forward about 3 feet, and then sink your hips down and forward so that your right thigh is parallel to the floor and your left knee is directly over your ankle. Extend your arms straight out in front of you.
11. Revolved Chair: From Lunge, twist your torso to the right and reach your right arm up to the sky.
12. Reverse Warrior: Step your left foot back about 3 feet and turn your left heel in so that your left toes are pointing straight ahead. Reach your arms out to the sides, and then bend your left knee until your thigh is parallel to the floor and your shin is perpendicular to the floor.
13. Warrior III: Stand on your left leg and lift your right leg up and out to the side, so that your right leg is parallel to the floor. Reach your right hand down to the floor.
Balance Poses
After the standing poses, move on to a series of balance poses.
1. Half Camel: From Triangle, reach your right hand back to grab your right heel. If you can’t reach your heel, reach for a strap or towel around your foot. Lift your chest up and press your hips forward.
2. Chair: From Triangle, sink your hips down and forward until your thighs are parallel to the floor. Extend your arms straight out in front of you, parallel to the floor.
3. Extended Triangle: From Triangle, reach your right arm and leg up to the sky.
4. Half Moon: From Downward Dog, lift your right leg up and extend it out to the side. Reach your right hand up to the sky.
5. Warrior III: Stand on your left leg and lift your right leg up and out to the side, so that your right leg is parallel to the floor. Reach your right hand down to the floor.
6. Tree: Stand with your feet together and bend your left knee, placing your left foot against your inner thigh. Reach your hands to the sky, or clasp your hands together in front of your chest.
7. Eagle: Cross your left arm over your right arm, and then clasp your hands together.
8. Crane: Lie flat on your back and lift your torso and upper legs into the air, forming a crane shape.
9. Half Camel: From Triangle, reach your right hand back to grab your right heel. If you can’t reach your heel, reach for a strap or towel around your foot. Lift your chest up and press your hips forward.
Backbends
1. Camel: From Chair, reach your hands back to grab your heels. If you can’t reach your heels, reach for a strap or towel around your feet. Lift your chest up and press your hips forward.
2. Bridge: Lie flat on your back with your feet flat on the floor and your knees bent. Drive your heels into the floor, and lift your torso and upper legs into the air, forming a bridge shape.
3. Bow: Lie flat on your stomach with your legs outstretched and your arms by your sides. Reach your hands back to grab your ankles.
4. Fish: Lie flat on your back and press your spine into the floor. Bring your legs up to meet your chest, and then clasp your hands behind your back.
5. Cobra: Lie flat on your stomach and place your hands flat on the floor beside your shoulders. Press your hands and feet into the floor and lift your torso and upper legs into the air, forming a cobra shape.
6. Wheel: From Cobra, press your hands and feet into the floor and lift your torso and upper legs into the air, forming a wheel shape.
Inversions
1. Downward Dog: Come to all fours, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the floor.
2. Handstand: Kick up into a handstand against a wall, and then walk your feet up the wall until your body is in a straight line from your heels to your head.
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.
