Flow Sequences Yoga
is a style of yoga that sequences poses together in a specific order. This specific order is called a flow sequence. A flow sequence is designed to create a specific effect on the body and mind. There are many different flow sequences, each with its own unique effects.
The most common flow sequence is the sun salutation. The sun salutation is a sequence of 12 poses that is designed to warm up the body and energize the mind. It is a great sequence to do at the beginning of a yoga class.
Another popular flow sequence is the warrior sequence. The warrior sequence is a sequence of six poses that is designed to strengthen the body and increase energy. It is a great sequence to do in the middle of a yoga class.
Finally, the relaxation sequence is a sequence of five poses that is designed to relax the body and mind. It is a great sequence to do at the end of a yoga class.
Birds Of Paradise Yoga Sequence
This yoga sequence is designed to open up the heart and chest, and to allow the spine to move freely. The poses are named for the beautiful birds of paradise, which are known for their bright colors and extravagant plumage. The sequence begins with a warm-up, then moves on to the poses. Each pose is held for a few breaths, then released.
Warm-Up
1. Cat-Cow: Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and round your spine up towards the ceiling, tucking your chin in towards your chest. Exhale, and reverse the motion, arching your spine and pushing your bellybutton towards the floor. Continue moving back and forth, rhythmically, for a few breaths.
2. Downward Dog: From Cat-Cow, press into your hands and feet and lift your hips up towards the ceiling, coming into Downward Dog. Spread your fingers wide and press your heels towards the floor. Hold for a few breaths, then release back to Cat-Cow.
3. Child’s Pose: From Downward Dog, lower your knees to the floor and sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for a few breaths, then release back to Downward Dog.
Poses
1. Camel: From Downward Dog, step your left foot forward and place your left hand on your left ankle. Reach your right arm up towards the ceiling, and open your chest towards the right. Hold for a few breaths, then release back to Downward Dog. Repeat on the other side.
2. Warrior I: From Downward Dog, step your left foot forward and place your left hand on your left ankle. Reach your right arm up towards the ceiling, and open your chest towards the right. Bend your right knee, and sink down towards the floor. Hold for a few breaths, then release back to Downward Dog. Repeat on the other side.
3. Warrior II: From Downward Dog, step your left foot forward and place your left hand on your left ankle. Reach your right arm up towards the ceiling, and open your chest towards the right. Bend your right knee, and sink down towards the floor. Turn your head to look towards your front hand. Hold for a few breaths, then release back to Downward Dog. Repeat on the other side.
4. Triangle: From Downward Dog, step your left foot forward and place your left hand on your left ankle. Reach your right arm up towards the ceiling, and open your chest towards the right. Turn your left foot out, and sink down towards the floor. Hold for a few breaths, then release back to Downward Dog. Repeat on the other side.
5. Fish: Lie down on your back, and place your palms flat on the floor. Bring your knees into your chest, then extend your legs out straight. Float your feet up off the floor, and hold for a few breaths. Release back to the floor.
6. Cobra: Lie down on your stomach, and place your hands flat on the floor beside your shoulders. Press into your hands, and lift your head, chest, and belly off the floor. Hold for a few breaths, then release back to the floor.
7. Bow: Lie down on your stomach, and place your hands flat on the floor beside your shoulders. Press into your hands, and lift your head, chest, and belly off the floor. Reach your legs back behind you, and hold for a few breaths. Release back to the floor.
Easy Yoga Sequence For Seniors
As we age, our bodies change and we may find that some of the poses we used to do with ease are now more challenging. The good news is that there are plenty of yoga poses that are perfect for seniors. In this sequence, we will focus on poses that help to open the hips and spine, and that improve balance.
1. Supine Hand-To-Big-Toe Pose (Puppy Dog Pose): This pose is a great way to open the hips and spine. Lie on your back and extend your right leg up to the sky. Bend your left knee and reach for your left big toe with your left hand. Hold for five breaths, then switch sides.
2. Seated Forward Bend: This pose is a great way to stretch the hamstrings and spine. Sit on the ground with your legs straight out in front of you. Fold forward, reaching for your toes. Hold for five breaths.
3. Half Camel Pose: This pose helps to open the chest and improve balance. kneel on the ground with your knees hip-width apart. Place your hands on your lower back, then lean back, reaching for your heels. Hold for five breaths.
4. Triangle Pose: This pose helps to open the hips and improve balance. Stand with your feet three feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your right arm straight out to the side and your left arm straight up to the sky. Bend your right knee and reach your right hand to your right ankle. Hold for five breaths, then switch sides.
5. Tree Pose: This pose helps to improve balance and strengthen the ankles. Stand with your feet hip-width apart. Shift your weight to your left foot and place your right foot on your left ankle. Extend your arms to the sky. Hold for five breaths, then switch sides.
Chair Yoga Class Sequence
Welcome to our chair yoga class!
This sequence is designed to help you increase flexibility and range of motion, improve balance and coordination, and increase strength and energy.
Please make sure you are seated in a sturdy chair with a solid back before beginning.
If you have any health concerns, please consult your doctor before participating.
Now let’s begin!
1. Start by sitting up tall in your chair, with your feet flat on the floor and shoulder-width apart.
2. Inhale and reach your arms up overhead, clasping your hands together.
3. Exhale and lean to the right, reaching your right arm toward the floor.
4. Inhale and come back to center, then exhale and lean to the left, reaching your left arm toward the floor.
5. Continue alternating sides, reaching your arms as far down as you can.
6. Hold for a few deep breaths, then release and sit back up tall in your chair.
7. Next, we’ll do a seated spinal twist.
Sit up tall in your chair, then twist to the right, reaching your right arm across your body to the left.
8. Hold for a few deep breaths, then release and twist to the left, reaching your left arm across your body to the right.
9. Finally, we’ll do a seated forward bend.
Sit up tall in your chair, then fold forward, reaching your hands toward the floor.
10. Hold for a few deep breaths, then release and sit back up tall in your chair.
That’s it for our chair yoga sequence!
I hope you enjoyed it!
Gentle Flow Yoga Sequence
This sequence is designed to warm up the body and increase flexibility.
1. Seated forward fold
2. Half Camel
3. Downward Dog
4. Child’s Pose
5. Cat-Cow
6. Warrior I
7. Triangle
8. Extended Triangle
9. Half Moon
10. Low Lunge
11. Bridge
12. Wheel
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.
