Empowering Yoga Sequence

Empowering Yoga Sequence

for Women

Often times, we as women feel the need to put others first. We put our own needs on the back burner and oftentimes forget to take care of ourselves. This sequence is designed to empower you, the woman, to take some time for yourself and focus on your own needs. These poses will help to open your hips and heart, while providing you with a sense of strength and power.

1. Mountain Pose (Tadasana)

This is the perfect pose to begin your sequence with. Standing tall and strong, it will help to ground you and give you a sense of stability.

2. Triangle Pose (Trikonasana)

This pose will help to open your hips and heart, while providing you with a sense of strength and power.

3. Extended Triangle Pose (Utthita Trikonasana)

This pose is a deeper variation of Triangle Pose that will help to open your hips and chest even further.

4. Chair Pose (Utkatasana)

This is a great pose to help build strength and stability in your hips and legs.

5. Half Moon Pose (Ardha Chandrasana)

This pose will help to open your hips and chest, while providing you with a sense of balance and grace.

6. Warrior I Pose (Virabhadrasana I)

This is a powerful pose that will help to build strength and courage in your hips and legs.

7. Warrior II Pose (Virabhadrasana II)

This is another powerful pose that will help to build strength and courage in your hips and legs.

8. Reverse Warrior Pose (Viparita Virabhadrasana)

This is a calming and restorative pose that will help to open your hips and chest.

9. Camel Pose (Ustrasana)

This is a deep hip opener that will help to open your hips and chest.

10. Fish Pose (Matsyasana)

This is a calming and restorative pose that will help to open your hips and chest.

Calming Yoga Sequence

for a Restful Night’s Sleep

Are you having trouble sleeping? Do you find yourself tossing and turning all night long? A calm yoga sequence may be just what you need to help you get a good night’s sleep.

The following yoga sequence is designed to help you relax and de-stress, which can help you fall asleep more easily. It includes poses that are known to be calming, such as Child’s Pose and Corpse Pose.

If you have time, try to do the entire sequence. If not, just choose a few poses that appeal to you and do those.

1. Child’s Pose (Balasana)

Child’s Pose is a great way to start your yoga sequence. It’s a calming pose that helps to stretch the hips, thighs, and ankles.

To do Child’s Pose, start on all fours with your hands on the floor directly under your shoulders and your knees directly under your hips. Slowly lower your forehead to the floor and extend your arms out in front of you. Hold for 10-15 breaths.

2. Cat-Cow Pose (Marjaryasana-Bitilasana)

Cat-Cow Pose is another great pose to help you relax and de-stress. It helps to stretch the spine and neck, and it also warms up the body for the next few poses.

To do Cat-Cow Pose, start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. Inhale and lift your chin and chest up, and look straight ahead. Exhale and round your spine, tucking your chin towards your chest. Hold for 5-10 breaths.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a great pose to stretch the hamstrings, shoulders, and back. It also helps to open up the chest and improve circulation.

To do Downward-Facing Dog, start in Tabletop Position. Inhale and lift your hips up and back, coming into Downward-Facing Dog. Keep your feet hip-width apart and your hands shoulder-width apart. Hold for 5-10 breaths.

4. Half Camel (Ardha Ustrasana)

Half Camel is a great pose to stretch the chest and open up the shoulders. It also helps to improve circulation.

To do Half Camel, start in Tabletop Position. Inhale and lift your hips up and back, coming into Downward-Facing Dog. Step your right foot forward between your hands, and lift your torso up. Reach your right hand towards your right heel and your left hand towards the sky. Hold for 5-10 breaths, then switch sides.

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5. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a great pose to stretch the hips, thighs, and chest. It also helps to improve circulation.

To do Bridge Pose, start in Tabletop Position. Inhale and lift your hips up and back, coming into Downward-Facing Dog. Exhale and lift your torso up, coming into Bridge Pose. Keep your feet hip-width apart and your hands shoulder-width apart. Hold for 5-10 breaths.

6. Corpse Pose (Savasana)

Corpse Pose is the ultimate pose for relaxation. It helps to calm the mind and relax the body.

To do Corpse Pose, start by lying down on your back. Place your feet hip-width apart and your arms at your sides with your palms facing up. Close your eyes and take a few deep breaths. Relax your body and let go of any stress or tension. Stay in this pose for 5-10 minutes.

Sequence Iyengar Yoga

is a form of hatha yoga that emphases the use of props, including belts, blocks and blankets, to help students align their bodies and improve their practice. Developed by B.K.S. Iyengar over 70 years ago, the practice is based on the belief that proper alignment leads to a safe and effective practice. Iyengar Yoga is often recommended for beginners, as the use of props can help students find correct alignment without compromising their comfort.

The practice of Iyengar Yoga is based on the belief that proper alignment leads to a safe and effective yoga practice. This is often accomplished by the use of props, including belts, blocks and blankets. These props help to support and align the body, making the practice more comfortable and effective. Iyengar Yoga is often recommended for beginners, as the use of props can help students find correct alignment without compromising their comfort.

Yoga Sequence Names

The yoga sequence names are actually quite poetic and clever. They are named after animals, body parts, and nature elements. Each yoga sequence is designed to target a different area of the body or mind.

The following is a list of the most common yoga sequence names and their corresponding benefits:

The Sun Salutation: This sequence is designed to warm up the body and increase circulation. It also helps to boost energy levels.

The Camel: This sequence is designed to open the chest and improve flexibility in the spine. It also helps to improve posture.

The Cobra: This sequence is designed to strengthen the back and improve flexibility in the spine. It also helps to improve posture.

The Fish: This sequence is designed to improve flexibility in the spine and hips. It also helps to improve posture.

The Warrior: This sequence is designed to build strength and stamina. It also helps to improve posture.

The Triangle: This sequence is designed to improve balance and flexibility. It also helps to improve posture.

The Tree: This sequence is designed to improve balance and strength. It also helps to improve posture.

Foam Roller Yoga Sequence

1. Start in Downward Dog.

2. Spread a yoga mat on the floor and place a foam roller in the middle of the mat.

3. Come to all fours and place your hands on either side of the roller.

4. Step your feet back one at a time, coming into Downward Dog.

5. Bend your knees and place your feet on top of the roller.

6. Roll the roller up and down your legs, from your ankles to your upper thighs.

7. Roll the roller back and forth across your thighs.

8. Walk your hands forward and come into Child’s Pose.

9. Rest here for a few breaths.

10. Come back to all fours and place your hands on either side of the roller.

11. Step your feet back one at a time, coming into Downward Dog.

12. Bend your knees and place your feet on top of the roller.

13. Roll the roller up and down your legs, from your ankles to your upper thighs.

14. Roll the roller back and forth across your thighs.

15. Come into Cat/Cow Pose.

16. Flow through Cat/Cow for a few breaths.

17. Come into Downward Dog.

18. Step your feet forward one at a time, coming into a standing position.

19. Roll the roller up and down your back, from your upper back to your lower back.

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20. Roll the roller back and forth across your back.

21. Come into a seated position.

22. Place the roller on the floor in front of you.

23. Sit up tall and place your hands on top of the roller.

24. Lean forward, coming into a C curve.

25. Hold for a few breaths.

26. Come back to a seated position.

27. Place the roller on the floor in front of you.

28. Sit up tall and place your hands on top of the roller.

29. Lean forward, coming into a C curve.

30. Hold for a few breaths.

31. Come back to a seated position.

32. Place the roller on the floor in front of you.

33. Sit up tall and place your hands on top of the roller.

34. Lean forward, coming into a C curve.

35. Hold for a few breaths.

36. Come back to a seated position.

37. Place the roller on the floor in front of you.

38. Sit up tall and place your hands on top of the roller.

39. Lean forward, coming into a C curve.

40. Hold for a few breaths.

41. Place the roller on the floor in front of you.

42. Lie down on your back and place the roller on your mid-back.

43. Relax here for a few breaths.

44. Come to a seated position.

45. Place the roller on the floor in front of you.

46. Sit up tall and place your hands on top of the roller.

47. Lean forward, coming into a C curve.

48. Hold for a few breaths.

49. Place the roller on the floor in front of you.

50. Sit up tall and place your hands on top of the roller.

51. Lean forward, coming into a C curve.

52. Hold for a few breaths.

53. Place the roller on the floor in front of you.

54. Sit up tall and place your hands on top of the roller.

55. Lean forward, coming into a C curve.

56. Hold for a few breaths.

57. Place the roller on the floor in front of you.

58. Sit up tall and place your hands on top of the roller.

59. Lean forward, coming into a C curve.

60. Hold for a few breaths.

61. Place the roller on the floor in front of you.

62. Sit up tall and place your hands on top of the roller.

63. Lean forward, coming into a C curve.

64. Hold for a few breaths.

65. Place the roller on the floor in front of you.

66. Sit up tall and place your hands on top of the roller.

67. Lean forward, coming into a C curve.

68. Hold for a few breaths.

69. Place the roller on the floor in front of you.

70. Lie down on your back and place the roller on your lower back.

71. Relax here for a few breaths.

72. Come to a seated position.

73. Place the roller on the floor in front of you.

74. Sit up tall and place your hands on top of the roller.

75. Lean forward, coming into a C curve.

76. Hold for a few breaths.

77. Place the roller on the floor in front of you.

78. Sit up tall and place your hands on top of the roller.

79. Lean forward, coming into a C curve.

80. Hold for a few breaths.

81. Place the roller on the floor in front of you.

82. Sit up tall and place your hands on top of the roller.

83. Lean forward, coming into a C curve.

84. Hold for a few breaths.

85. Place the roller on the floor in front of you.

86. Sit up tall and place your hands on top of the roller.

87. Lean forward, coming into a C curve.

88. Hold for a few breaths.

89. Place the roller on the floor in front of you.

90. Sit up tall and place your hands on top of the roller.

91. Lean forward, coming into a C curve.

92. Hold for a few breaths.

93. Place the roller on the floor in front of you.

94. Sit up tall and place your hands on top of the roller.

95. Lean forward, coming into a C curve.

96. Hold for a few breaths.

97. Place the roller on the floor in front of you.

98. Sit up tall and place your hands on top of the roller.

99. Lean forward, coming into a C curve.

100. Hold for a few breaths.