Flamingo Pose Yoga Sequence
This yoga sequence is designed to help open up the hips and get you feeling flexible and graceful like a flamingo!
1. Start in Mountain Pose (Tadasana).
2. Step your left foot out to the side, and sink into a deep lunge.
3. Reach your arms overhead, and open your chest.
4. Hold for 5-10 breaths, then switch sides.
5. From Downward-Facing Dog (Adho Mukha Svanasana), step your left foot up to the inside of your right hand.
6. Sink into a deep lunge, and reach your arms overhead.
7. Hold for 5-10 breaths, then switch sides.
8. From Child’s Pose (Balasana), curl your toes under and press up to Tabletop Pose (Dandasana).
9. Slide your left knee out to the left, and lower your left hip to the floor.
10. Reach your left arm out to the side, and turn your head to the left.
11. Hold for 5-10 breaths, then switch sides.
12. Come back to Tabletop Pose, and slide your right knee out to the right.
13. Lower your right hip to the floor, and reach your right arm out to the side.
14. Turn your head to the right, and hold for 5-10 breaths.
15. From Tabletop Pose, press up to Downward-Facing Dog.
16. Step your left foot up to the inside of your right hand, and sink into a deep lunge.
17. Reach your arms overhead, and open your chest.
18. Hold for 5-10 breaths, then switch sides.
19. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
20. Slide your right knee out to the right, and lower your right hip to the floor.
21. Reach your right arm out to the side, and turn your head to the right.
22. Hold for 5-10 breaths, then switch sides.
23. Come back to Tabletop Pose, and slide your left knee out to the left.
24. Lower your left hip to the floor, and reach your left arm out to the side.
25. Turn your head to the left, and hold for 5-10 breaths.
26. From Tabletop Pose, press up to Downward-Facing Dog.
27. Step your right foot up to the inside of your left hand, and sink into a deep lunge.
28. Reach your arms overhead, and open your chest.
29. Hold for 5-10 breaths, then switch sides.
30. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
31. Slide your left knee out to the left, and lower your left hip to the floor.
32. Reach your left arm out to the side, and turn your head to the left.
33. Hold for 5-10 breaths, then switch sides.
34. Come back to Tabletop Pose, and slide your right knee out to the right.
35. Lower your right hip to the floor, and reach your right arm out to the side.
36. Turn your head to the right, and hold for 5-10 breaths.
37. From Tabletop Pose, press up to Downward-Facing Dog.
38. Step your left foot up to the inside of your right hand, and sink into a deep lunge.
39. Reach your arms overhead, and open your chest.
40. Hold for 5-10 breaths, then switch sides.
41. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
42. Slide your right knee out to the right, and lower your right hip to the floor.
43. Reach your right arm out to the side, and turn your head to the right.
44. Hold for 5-10 breaths, then switch sides.
45. Come back to Tabletop Pose, and slide your left knee out to the left.
46. Lower your left hip to the floor, and reach your left arm out to the side.
47. Turn your head to the left, and hold for 5-10 breaths.
48. From Tabletop Pose, press up to Downward-Facing Dog.
49. Step your right foot up to the inside of your left hand, and sink into a deep lunge.
50. Reach your arms overhead, and open your chest.
51. Hold for 5-10 breaths, then switch sides.
52. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
53. Slide your left knee out to the left, and lower your left hip to the floor.
54. Reach your left arm out to the side, and turn your head to the left.
55. Hold for 5-10 breaths, then switch sides.
56. Come back to Tabletop Pose, and slide your right knee out to the right.
57. Lower your right hip to the floor, and reach your right arm out to the side.
58. Turn your head to the right, and hold for 5-10 breaths.
59. From Tabletop Pose, press up to Downward-Facing Dog.
60. Step your left foot up to the inside of your right hand, and sink into a deep lunge.
61. Reach your arms overhead, and open your chest.
62. Hold for 5-10 breaths, then switch sides.
63. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
64. Slide your right knee out to the right, and lower your right hip to the floor.
65. Reach your right arm out to the side, and turn your head to the right.
66. Hold for 5-10 breaths, then switch sides.
67. Come back to Tabletop Pose, and slide your left knee out to the left.
68. Lower your left hip to the floor, and reach your left arm out to the side.
69. Turn your head to the left, and hold for 5-10 breaths.
70. From Tabletop Pose, press up to Downward-Facing Dog.
71. Step your right foot up to the inside of your left hand, and sink into a deep lunge.
72. Reach your arms overhead, and open your chest.
73. Hold for 5-10 breaths, then switch sides.
74. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
75. Slide your left knee out to the left, and lower your left hip to the floor.
76. Reach your left arm out to the side, and turn your head to the left.
77. Hold for 5-10 breaths, then switch sides.
78. Come back to Tabletop Pose, and slide your right knee out to the right.
79. Lower your right hip to the floor, and reach your right arm out to the side.
80. Turn your head to the right, and hold for 5-10 breaths.
81. From Tabletop Pose, press up to Downward-Facing Dog.
82. Step your left foot up to the inside of your right hand, and sink into a deep lunge.
83. Reach your arms overhead, and open your chest.
84. Hold for 5-10 breaths, then switch sides.
85. From Downward-Facing Dog, curl your toes under and press up to Tabletop Pose.
86. Slide your right knee out to the right, and lower your right hip to the floor.
87. Reach your right arm out to the side, and turn your head to the right.
88. Hold for 5-10 breaths, then switch sides.
89. Come back to Tabletop Pose, and slide your left knee out to the left.
90. Lower your left hip to the floor, and reach your left arm out to the side.
91. Turn your head to the left, and hold for 5-10 breaths.
92. From Tabletop Pose, press up to Downward-Facing Dog.
93. Step your right foot up to the inside of your left hand, and sink into a deep lunge.
94. Reach your arms overhead, and open your chest.
95. Hold for 5-10 breaths, then switch sides.
96
Blindfold Yoga Sequence
There are a number of benefits that can be gained from practicing yoga while blindfolded. For one, the sense of touch is heightened when the eyes are closed, and this can help to deepen the yoga experience. Additionally, the mind is more focused when it is not distracted by what is happening around us, and this can lead to a more mindful practice. Finally, practicing yoga in a blindfold can help to improve balance and coordination.
If you are new to yoga, it is best to start with a beginner sequence. Here is a basic yoga sequence that can be practiced while blindfolded:
1. Start in a seated position with your legs crossed and your hands resting in your lap.
2. Inhale and lift your chest up, then exhale and fold forward, coming into a seated forward fold.
3. Hold the pose for a few breaths, then inhale and lift back up to a seated position.
4. Next, extend your legs out in front of you and fold forward, coming into a seated forward fold with your legs straight.
5. Hold the pose for a few breaths, then inhale and lift back up to a seated position.
6. Bring your legs back in to your body and extend them out to the sides, coming into a wide-legged seated position.
7. Rotate your hips to the right and then to the left, then extend your right arm out to the side and twist to the right.
8. Hold the pose for a few breaths, then switch sides and repeat.
9. Finally, come into a Child’s Pose.
This sequence can be repeated as many times as you like. If you find any of the poses too challenging, you can always modify them or skip them altogether. Remember to always listen to your body and practice safely.
Yin Yoga Sequence For Anxiety
and Stress
There are many yoga sequences that can help to reduce anxiety and stress, but this Yin Yoga sequence is specifically designed to target these issues. The poses are static, held for 3-5 minutes, which allows the body to relax and the mind to quiet.
1. Seated Forward Bend (Paschimottanasana)
This pose is a great way to start the sequence, as it lengthens the spine and opens the hips. It also calms the mind and helps to reduce anxiety and stress.
2. Child’s Pose (Balasana)
Child’s Pose is a calming and restorative pose that helps to soothe the nervous system. It also stretches the hips, thighs, and ankles.
3. Sphinx Pose (Salamba Bhujangasana)
Sphinx Pose is a gentle backbend that opens the chest and shoulders. It also stimulates the nervous system and helps to reduce anxiety and stress.
4. Pigeon Pose (Eka Pada Rajakapotasana)
Pigeon Pose is a deep hip opener that releases tension in the hips and glutes. It also helps to calm the mind and relieve stress.
5. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose stretches the hamstrings, calves, and glutes. It also helps to calm the mind and relieve stress.
6. Corpse Pose (Savasana)
Corpse Pose is a restful pose that allows the body to relax and the mind to quiet. It is a great way to end the sequence and promote feelings of peace and calm.
Standing Balance Yoga Sequence
Standing balance yoga sequences are a great way to improve your balance and stability. They also help to improve your focus and concentration. In this sequence, you will stand on one foot and then switch to the other. This sequence is a great way to improve your balance and stability. It also helps to improve your focus and concentration.
1. Stand on one foot and focus on keeping your balance.
2. Once you have mastered standing on one foot, try standing on the other foot.
3. Switch back and forth between standing on each foot.
4. Try to hold your balance for as long as possible.
5. Make sure to focus on your balance and stability.
6. Repeat this sequence as many times as you need to.
7. Make sure to focus on your balance and stability.
8. Try to increase the length of time that you can balance on each foot.
9. Practice this sequence regularly to improve your balance and stability.
Yoga Journal Yin Sequence
This Yin yoga sequence is designed to open the hips and release tension in the lower back. The poses are held for 3-5 minutes, providing a deep stretch for the connective tissue and muscles around the hips and lower back.
1. Sukhasana (Easy Seat)
Sit in a comfortable position with your spine straight and your legs crossed. Relax your shoulders and let your hands rest in your lap.
2. Seated Forward Bend
From Sukhasana, slowly hinge forward at the hips, letting your head and neck hang down. Allow your spine to curve naturally as you fold over your legs. Hold for 3-5 minutes.
3. Pigeon Pose
From Seated Forward Bend, bring your right ankle in to your left groin and let your right knee fall to the right. Reach your left arm forward and hold your right ankle or foot. Stay here for 3-5 minutes, then switch sides.
4. Supine Hand-To-Big-Toe Pose
Lie on your back with your legs straight. Bring your right leg up to 90 degrees and rest your right ankle on your left thigh. Reach your left arm toward your right ankle and hold your big toe. Stay here for 3-5 minutes, then switch sides.
5. Happy Baby Pose
Lie on your back with your knees bent and your feet together. Hold your feet as you lower them toward your butt. Keep your lower back pressed into the ground. Hold for 3-5 minutes.
6. Child’s Pose
From Happy Baby, bring your knees together and sit back on your heels. Extend your arms forward and rest your forehead on the ground. Stay here for 3-5 minutes.
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.
