Flying Dragon Yoga Sequence
The Flying Dragon Yoga sequence is a great way to open up your hips and get your body ready for a good yoga practice. This sequence is named after the Dragon pose, which is a deep hip opener. The Flying Dragon sequence will help to warm up your body and open your hips, so you can enjoy a deeper yoga practice.
To begin, stand in Tadasana (Mountain pose). Take a deep breath in and on your exhale, step your left foot back into a wide stance with your left toes pointing out to the side. Bend your left knee and sink your hips down towards the floor. Reach your left arm up towards the sky, and turn your head to look up at your left hand. Stay here for 5 deep breaths.
On your next inhale, rise back up to standing and switch sides, stepping your right foot back and bending your right knee. Reach your right arm up towards the sky and turn your head to look up at your right hand. Stay here for 5 deep breaths.
After you’ve completed both sides, come back to Tadasana. Take a deep breath in and on your exhale, step your left foot forward into a wide stance with your left toes pointing out to the side. Bend your left knee and sink your hips down towards the floor. Reach your left arm up towards the sky, and turn your head to look up at your left hand. Stay here for 5 deep breaths.
On your next inhale, rise back up to standing and switch sides, stepping your right foot forward and bending your right knee. Reach your right arm up towards the sky and turn your head to look up at your right hand. Stay here for 5 deep breaths.
After you’ve completed both sides, come back to Tadasana. Take a final deep breath in and on your exhale, step your left foot forward into a wide stance with your left toes pointing out to the side. Bend your left knee and sink your hips down towards the floor. Reach your left arm up towards the sky, and turn your head to look up at your left hand. Stay here for 5 deep breaths.
When you’re finished, come back to Tadasana and take a few moments to relax and center yourself.
Seated Yoga Sequence For Beginners
If you are new to yoga, here is a seated sequence to help you get started. This sequence is designed to help you open your hips and stretch your spine.
1. Sit on the edge of a blanket or a yoga mat.
2. Bend your knees and place your feet flat on the floor.
3. Inhale and reach your arms overhead.
4. Exhale and fold forward, hinging at your hips.
5. Allow your head to hang down, and relax your neck.
6. Hold for five breaths.
7. Inhale and slowly rise back up to a seated position.
8. Repeat three times.
This sequence is a great way to start your day, or to use as a break during a busy day. It is also a great way to relax your body and mind after a long day.
Full Spectrum Yoga Sequence
A full spectrum yoga sequence can be a great way to experience the many benefits of yoga. A full spectrum yoga sequence typically includes a variety of yoga poses that target different areas of the body. This sequence can be tailored to your own individual needs and preferences.
The following sequence includes a variety of poses that can be helpful for beginners and experienced yoga practitioners alike.
1. Mountain Pose (Tadasana)
Mountain pose is a basic yoga pose that can be helpful for beginners. This pose can help you to feel grounded and stable.
2. Downward Dog (Adho Mukha Svanasana)
Downward dog is a basic yoga pose that can help to stretch and lengthen the body. This pose can also help to increase strength and flexibility.
3. Half Camel (Ardha Ustrasana)
Half camel is a basic yoga pose that can help to stretch the chest and spine. This pose can also help to improve posture.
4. Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that can help to stretch the hips, thighs, and ankles. This pose can also help to calm the mind and relieve stress.
5. Warrior I (Virabhadrasana I)
Warrior I is a basic yoga pose that can help to increase strength and flexibility in the legs and hips. This pose can also help to improve balance and posture.
6. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a basic yoga pose that can help to stretch the back and hips. This pose can also help to improve flexibility and strength.
7. Camel Pose (Ustrasana)
Camel pose is a basic yoga pose that can help to stretch the chest and spine. This pose can also help to improve posture.
8. Downward Facing Dog (Adho Mukha Svanasana)
Downward facing dog is a basic yoga pose that can help to stretch and lengthen the body. This pose can also help to increase strength and flexibility.
9. Half Camel (Ardha Ustrasana)
Half camel is a basic yoga pose that can help to stretch the chest and spine. This pose can also help to improve posture.
10. Child’s Pose (Balasana)
Child’s pose is a basic yoga pose that can help to stretch the hips, thighs, and ankles. This pose can also help to calm the mind and relieve stress.
Yoga Twists Sequence
A yoga twist sequence is a great way to increase flexibility and range of motion in the spine. It can also help to improve digestion and relieve tension in the neck and shoulders.
To perform a yoga twist sequence, start by standing in Mountain Pose (Tadasana). Inhale and reach up tall with your arms, then exhale and twist your torso to the right. Reach your left hand to your right ankle or shin and extend your right arm up towards the ceiling. Hold for a few breaths, then inhale and come back to center.
Next, exhale and twist to the left, reaching your right hand to your left ankle or shin and extending your left arm up towards the ceiling. Hold for a few breaths, then inhale and come back to center.
Finally, repeat the sequence a few more times, alternating sides.
A yoga twist sequence is a great way to increase flexibility and range of motion in the spine. It can also help to improve digestion and relieve tension in the neck and shoulders.
To perform a yoga twist sequence, start by standing in Mountain Pose (Tadasana). Inhale and reach up tall with your arms, then exhale and twist your torso to the right. Reach your left hand to your right ankle or shin and extend your right arm up towards the ceiling. Hold for a few breaths, then inhale and come back to center.
Next, exhale and twist to the left, reaching your right hand to your left ankle or shin and extending your left arm up towards the ceiling. Hold for a few breaths, then inhale and come back to center.
Finally, repeat the sequence a few more times, alternating sides.
Shadow Yoga Sequence
Shadow Yoga is a unique form of yoga that incorporates elements of dance, martial arts, and meditation. The practice is based on the belief that the body is capable of far more than we can ever imagine and that by exploring our shadows (the parts of ourselves that we deny or are ashamed of), we can access a greater level of physical and spiritual health.
The sequence begins with a warm-up that loosens the body and prepares it for the more challenging poses. Next, you’ll move into the core of the sequence, where you’ll explore the shadows of your body. This is a challenging section that requires a lot of flexibility and strength. Be sure to take your time and use props if necessary. The final section of the sequence is a cool-down that helps you transition back to everyday life.
This sequence is just a basic outline. Feel free to adapt it to fit your own needs and abilities.
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.
