February Yoga Sequence
:
This month’s yoga sequence is all about opening up the heart and chest. The poses will help to improve circulation and digestion, while also stretching and strengthening the muscles of the chest and back.
1. Mountain pose (Tadasana): This is the perfect pose to begin with. Standing tall with your feet hip-width apart, ground down through your feet and feel your spine lengthen up towards the sky. Bring your hands to prayer position in front of your heart and take a deep breath in.
2. Extended Triangle pose (Utthita Trikonasana): Step your left foot back 3-4 feet and angle your left hip towards the front of the room. Reach your left arm towards the sky and your right hand towards the floor. Keep your spine long and your chest open. Hold for 5-8 breaths, then switch sides.
3. Low Lunge (Anjaneyasana): From Triangle pose, step your right foot back to come into a low lunge. Keep your left knee bent and your left heel on the floor. Reach your arms overhead, and hold for 5-8 breaths.
4. Camel pose (Ustrasana): Come back to standing and step your feet hip-width apart. Reach your hands towards your lower back and press your hips forward. Keep your spine long and open your chest to the sky. Hold for 5-8 breaths.
5. Bridge pose (Setu Bandhasana): Lie on your back with your feet flat on the floor and your knees bent. Press your feet and hands into the floor and lift your hips up towards the sky. Hold for 5-8 breaths.
6. Fish pose (Matsyasana): Come back to lying on your back and prop yourself up on your elbows. Gently press your hips and lower back into the floor. Reach your crown of your head towards the ceiling and hold for 5-8 breaths.
7. Corpse pose (Savasana): Once you’ve finished all the poses, lie down in Corpse pose and let your body completely relax. Close your eyes and breathe deeply for 5-10 minutes.
Gate Pose Yoga Sequence
The Gate Pose is a yoga sequence that helps to open up the hips and groin area. It is also a great pose to help improve balance and stability.
To perform the Gate Pose, you will need to start in a standing position with your feet hip-width apart. Bend your right knee and bring your right ankle up to your right hip. Reach your arms out to the sides and hinge forward at the waist, extending your left leg behind you. Keep your spine straight and your head in line with your spine. Hold the pose for a few breaths, then switch sides.
The Gate Pose is a great pose to help improve balance and stability. It is also a great pose to help open up the hips and groin area.
Downward Dog Yoga Sequence
This yoga sequence is designed to open up the hips and hamstrings, while also stretching the back and improving posture.
Begin by standing in Mountain Pose (Tadasana), with your feet together and your hands at your sides.
Take a deep breath in, and as you exhale, step your left foot back about 3 feet, and come into a low lunge position with your left knee directly over your left ankle.
Make sure your right knee is bent 90 degrees, and your right thigh is parallel to the floor.
Your hands can be resting on your hips, or you can extend your arms out to the sides like a T.
Hold for 5-10 breaths, then switch legs and repeat.
When you’re finished, stand in Mountain Pose again with your feet together.
This yoga sequence is a great way to open up the hips and hamstrings, while also stretching the back and improving posture. It can be done anytime, anywhere, and is a great way to start your day or end a workout.
Yoga Pranayama Sequence
In yoga, pranayama is the practice of breath control. There are many different types of pranayama, but this sequence is a basic beginners flow.
1. Sit in a comfortable position with your spine straight.
2. Inhale deeply and exhale completely.
3. Inhale and hold your breath for a few seconds.
4. Exhale and repeat step 3.
5. Inhale and hold your breath for a longer period of time.
6. Exhale and repeat step 5.
7. Inhale and exhale quickly.
8. Inhale and hold your breath for a few seconds.
9. Exhale and repeat step 8.
10. Inhale and hold your breath for a longer period of time.
11. Exhale and repeat step 10.
12. Inhale and exhale quickly.
13. Inhale and hold your breath for a few seconds.
14. Exhale and repeat step 13.
15. Inhale and hold your breath for a longer period of time.
16. Exhale and repeat step 15.
17. Inhale and exhale quickly.
18. Inhale and hold your breath for a few seconds.
19. Exhale and repeat step 18.
20. Inhale and hold your breath for a longer period of time.
21. Exhale and repeat step 20.
22. Inhale and exhale quickly.
23. Inhale and hold your breath for a few seconds.
24. Exhale and repeat step 23.
25. Inhale and hold your breath for a longer period of time.
26. Exhale and repeat step 25.
27. Inhale and exhale quickly.
28. Inhale and hold your breath for a few seconds.
29. Exhale and repeat step 28.
30. Inhale and hold your breath for a longer period of time.
31. Exhale and repeat step 30.
32. Inhale and exhale quickly.
33. Inhale and hold your breath for a few seconds.
34. Exhale and repeat step 33.
35. Inhale and hold your breath for a longer period of time.
36. Exhale and repeat step 35.
37. Inhale and exhale quickly.
38. Inhale and hold your breath for a few seconds.
39. Exhale and repeat step 38.
40. Inhale and hold your breath for a longer period of time.
41. Exhale and repeat step 40.
42. Inhale and exhale quickly.
43. Inhale and hold your breath for a few seconds.
44. Exhale and repeat step 43.
45. Inhale and hold your breath for a longer period of time.
46. Exhale and repeat step 45.
47. Inhale and exhale quickly.
48. Inhale and hold your breath for a few seconds.
49. Exhale and repeat step 48.
50. Inhale and hold your breath for a longer period of time.
51. Exhale and repeat step 50.
52. Inhale and exhale quickly.
53. Inhale and hold your breath for a few seconds.
54. Exhale and repeat step 53.
55. Inhale and hold your breath for a longer period of time.
56. Exhale and repeat step 55.
57. Inhale and exhale quickly.
58. Inhale and hold your breath for a few seconds.
59. Exhale and repeat step 58.
60. Inhale and hold your breath for a longer period of time.
61. Exhale and repeat step 60.
62. Inhale and exhale quickly.
63. Inhale and hold your breath for a few seconds.
64. Exhale and repeat step 63.
65. Inhale and hold your breath for a longer period of time.
66. Exhale and repeat step 65.
67. Inhale and exhale quickly.
68. Inhale and hold your breath for a few seconds.
69. Exhale and repeat step 68.
70. Inhale and hold your breath for a longer period of time.
71. Exhale and repeat step 70.
72. Inhale and exhale quickly.
73. Inhale and hold your breath for a few seconds.
74. Exhale and repeat step 73.
75. Inhale and hold your breath for a longer period of time.
76. Exhale and repeat step 75.
77. Inhale and exhale quickly.
78. Inhale and hold your breath for a few seconds.
79. Exhale and repeat step 78.
80. Inhale and hold your breath for a longer period of time.
81. Exhale and repeat step 80.
82. Inhale and exhale quickly.
83. Inhale and hold your breath for a few seconds.
84. Exhale and repeat step 83.
85. Inhale and hold your breath for a longer period of time.
86. Exhale and repeat step 85.
87. Inhale and exhale quickly.
88. Inhale and hold your breath for a few seconds.
89. Exhale and repeat step 88.
90. Inhale and hold your breath for a longer period of time.
91. Exhale and repeat step 90.
92. Inhale and exhale quickly.
93. Inhale and hold your breath for a few seconds.
94. Exhale and repeat step 93.
95. Inhale and hold your breath for a longer period of time.
96. Exhale and repeat step 95.
97. Inhale and exhale quickly.
98. Inhale and hold your breath for a few seconds.
99. Exhale and repeat step 98.
100. Inhale and hold your breath for a longer period of time.
101. Exhale and repeat step 100.
102. Inhale and exhale quickly.
103. Inhale and hold your breath for a few seconds.
104. Exhale and repeat step 103.
105. Inhale and hold your breath for a longer period of time.
106. Exhale and repeat step 105.
107. Inhale and exhale quickly.
108. Inhale and hold your breath for a few seconds.
109. Exhale and repeat step 108.
110. Inhale and hold your breath for a longer period of time.
111. Exhale and repeat step 110.
112. Inhale and exhale quickly.
113. Inhale and hold your breath for a few seconds.
114. Exhale and repeat step 113.
115. Inhale and hold your breath for a longer period of time.
116. Exhale and repeat step 115.
117. Inhale and exhale quickly.
118. Inhale and hold your breath for a few seconds.
119. Exhale and repeat step 118.
120. Inhale and hold your breath for a longer period of time.
121. Exhale and repeat step 120.
122. Inhale and exhale quickly.
123. Inhale and hold your breath for a few seconds.
124. Exhale and repeat step 123.
125. Inhale and hold your breath for a longer period of time.
126. Exhale and repeat step 125.
127. Inhale and exhale quickly.
128. Inhale and hold your breath for a few seconds.
129. Exhale and repeat step 128.
130. Inhale and hold your breath for a longer period of time.
131. Exhale and repeat step 130.
132. Inhale and exhale quickly.
133. Inhale and hold your breath for a few seconds.
Kali Yoga Sequence
Kali is the Hindu goddess of death, destruction, and transformation. She is also known as the goddess of time and change. Kali is often depicted as a fearsome, dark-skinned woman with a necklace of skulls and a skirt of severed arms.
The Kali Yoga sequence is designed to help you embrace change and transformation in your life. It is a tough and challenging sequence that will test your strength, flexibility, and endurance.
The sequence begins with a series of standing poses that work the legs and hips. You then move into a sequence of backbends that open the spine and chest. Next comes a series of arm balances and inversions that challenge your balance and strength. The sequence ends with a series of floor poses that stretch the body and relax the mind.
The Kali Yoga sequence is a great way to challenge yourself and push your boundaries. It is not for beginners, so please consult with a yoga teacher before trying it.
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.
