Figure 4 Yoga Sequence
for the Hip
Hips are one of the most commonly used joints in the body and are essential for both movement and stability. As we move through life, our hips can become tight and stiff, leading to pain and decreased mobility. Yoga is a great way to stretch and strengthen the hips, helping to keep them healthy and mobile.
The following sequence is designed to open and stretch the hips. It can be done either in a seated or standing position, and can be modified to fit your needs.
1. Seated hip opener: Sit on the ground with your legs out in front of you. Bend your right knee, and place your right foot on your left thigh. Reach your left arm around your right thigh and clasp your hands together. Gently pull your thigh towards your chest, and hold for 5-10 breaths. Repeat on the other side.
2. Seated hip flexor stretch: Sit on the ground with your legs out in front of you. Bend your right knee, and place your right foot on your left thigh. Reach your left arm around your right thigh and clasp your hands together. Gently pull your thigh towards your chest, and hold for 5-10 breaths. Repeat on the other side.
3. Butterfly pose: Sit on the ground with your legs out in front of you. Bring the soles of your feet together, and allow your knees to fall out to the sides. Gently press your knees towards the floor, and hold for 5-10 breaths.
4. Standing hip opener: Stand with your feet hip-width apart. Step your left foot behind you, and bend your left knee. Reach your left arm around your left thigh and clasp your hands together. Gently pull your thigh towards your chest, and hold for 5-10 breaths. Repeat on the other side.
5. Warrior II pose: Stand with your feet hip-width apart. Step your left foot forward and turn your left foot out to the side. Reach your arms out to the sides, and hold for 5-10 breaths. Repeat on the other side.
6. Triangle pose: Stand with your feet hip-width apart. Step your left foot forward and turn your left foot out to the side. Reach your right arm straight up towards the sky, and reach your left arm towards the floor. Hold for 5-10 breaths. Repeat on the other side.
7. Half Camel pose: Stand with your feet hip-width apart. Reach your arms up towards the sky, and arch your back. Hold for 5-10 breaths.
8. Child’s pose: Kneel on the ground with your knees hip-width apart. Touch your big toes together, and sit back on your heels. Extend your arms forward, and rest your forehead on the ground. Hold for 5-10 breaths.
12 Days Of Christmas Yoga Sequence
The 12 Days of Christmas Yoga Sequence is a fun and challenging way to practice yoga over the holiday season! This sequence includes 12 poses, one for each day of Christmas. It is a great way to build strength, flexibility and endurance.
On the first day of Christmas, my yoga teacher gave to me:
1. a Downward Dog
2. a Camel
3. a Cobra
4. a Warrior I
5. a Warrior II
6. a Triangle Pose
7. a Half Moon Pose
8. a Chair Pose
9. a Child’s Pose
10. a Tree Pose
11. a Half Camel
12. a Savasana
Core Balance Yoga Sequence
The yoga sequence below is designed to help you achieve core balance. Core balance is the physical and mental equilibrium that is achieved when the body’s center of gravity is aligned over the center of mass. This alignment allows for optimal function and movement throughout the body. The sequence is composed of poses that work to strengthen and stabilize the core, as well as stretches that open the hips and chest.
1. Downward-Facing Dog
Downward-facing dog is a foundational pose that works to strengthen and lengthen the entire body. It is also a great pose for strengthening and toning the core. To perform downward-facing dog, start in a tabletop position. Then, lift your hips up and back, pressing your heels into the ground. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.
2. Upward-Facing Dog
Upward-facing dog is another foundational pose that stretches and strengthens the body. It also helps to open the chest and hips. To perform upward-facing dog, start in a tabletop position. Then, tuck your toes and lift your hips and torso up into the air, pressing your palms into the ground. Keep your spine long and your shoulders relaxed. Hold for 5-10 breaths.
3. Low Plank
Low plank is a great pose for strengthening and toning the core. It also helps to improve posture and stability. To perform low plank, start in a high plank position. Then, slowly lower your body down to the ground, keeping your elbows close to your sides. Hold for 5-10 breaths.
4. Side Plank
Side plank is a great pose for strengthening and toning the core, as well as the obliques. It also helps to improve stability. To perform side plank, start in a high plank position. Then, lift your right hand off the ground and extend your arm to the side. Stack your left foot on top of your right and press your hips up into the air. Hold for 5-10 breaths, then switch sides.
5. Boat Pose
Boat pose is a great pose for strengthening and toning the core. It also helps to improve balance and stability. To perform boat pose, sit on the ground with your knees bent and your feet flat on the ground. Lean back slightly and extend your arms forward. Then, lift your feet off the ground and extend your legs. Hold for 5-10 breaths.
6. Camel Pose
Camel pose is a great pose for stretching the chest and hips. It also helps to strengthen the core. To perform camel pose, start in a kneeling position. Then, reach back and grab your heels with your hands. Push your hips forward and arch your back. Hold for 5-10 breaths.
7. Child’s Pose
Child’s pose is a great pose for stretching the hips and chest. It also helps to calm the mind and relax the body. To perform child’s pose, start in a kneeling position. Then, extend your arms forward and fold your torso forward, resting your forehead on the ground. Hold for 5-10 breaths.
December Yoga Sequence
:
1. Sun Salutations: Start your practice with a few rounds of sun salutations to warm up your body.
2. Downward Dog: Move into downward dog to stretch out your back and hamstrings.
3. Camel: Camel is a great pose to stretch your chest and open up your hips.
4. Child’s Pose: Child’s pose is a great way to relax and stretch your back.
5. Warrior I: Warrior I is a great pose to strengthen your legs and open up your hips.
6. Triangle: Triangle is a great pose to stretch your hips, hamstrings, and upper back.
7. Half Moon: Half Moon is a great pose to stretch your hamstrings and open up your hips.
8. Extended Triangle: Extended Triangle is a great pose to stretch your hamstrings and open up your hips.
9. Seated Forward Bend: Seated Forward Bend is a great pose to stretch your hamstrings and spine.
10. Hero’s Pose: Hero’s Pose is a great pose to stretch your hips and quads.
Yoga Sequence For Weight Loss
There are many yoga sequences that can help with weight loss, but this is one that I find particularly effective.
1. Start in downward facing dog.
2. Step your right foot forward in to a low lunge.
3. Bring your left hand to your heart center, and reach your right arm up to the sky.
4. Hold for five breaths, then switch sides.
5. From downward facing dog, step your left foot forward into a low lunge.
6. Bring your right hand to your heart center, and reach your left arm up to the sky.
7. Hold for five breaths, then switch sides.
8. From downward facing dog, come into a high lunge.
9. Bring your hands to prayer at your heart center.
10. Hold for five breaths, then lower your hands and step your back foot in to downward facing dog.
11. Repeat this sequence two more times.
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.
