Free Yoga Sequence

Free Yoga Sequence

for Runners

If you are like most runners, you are always looking for ways to improve your performance. Yoga can be a great way to do just that. Yoga can help improve your strength, flexibility, and balance – all of which are important for runners.

Here is a free yoga sequence specifically designed for runners:

1. Mountain pose – This pose helps you find your balance and focus.

2. Runner’s lunge – This pose stretches your hip flexors, which can get tight from running.

3. Downward facing dog – This pose helps stretch your hamstrings and calves, which can also get tight from running.

4. Warrior I – This pose strengthens your thighs and hips, which can help you run faster.

5. Chair pose – This pose strengthens your glutes and quads, which can help you run longer and farther.

6. Triangle pose – This pose stretches your hamstrings and inner thighs, which can help you avoid injuries.

7. Corpse pose – This pose allows your body to relax and rejuvenate after a long run.

Vata Yoga Sequence

The Vata yoga sequence is designed to help balance the Vata dosha. Vata is associated with air and ether, and is responsible for movement and change. When Vata is out of balance, people may experience anxiety, fear, and a lack of focus. The Vata yoga sequence helps to calm and focus the mind, and to create a sense of stability and security.

The sequence begins with a few minutes of gentle warm-ups, to get the body moving and the blood flowing. Next, basic postures are practiced to help strengthen and tone the body. The sequence then moves on to more challenging poses, which help to increase flexibility and balance. Finally, the sequence ends with a few minutes of relaxation, to allow the body to absorb the benefits of the practice.

If you are new to yoga, or if you have a lot of Vata in your constitution, it is best to practice this sequence under the guidance of a teacher. Remember to always move slowly and with awareness, and to never force a pose. If you experience any pain or discomfort, back off and try a different variation.

Dolphin Yoga Pose Sequence

Dolphin pose is a great way to start your yoga practice. It warms up the body and prepares you for the more strenuous poses to come.

To do dolphin pose, start in Downward-Facing Dog. Place your forearms on the ground and press your hips up into the air. Walk your feet in towards your hands and come into a dolphin pose.

If you are new to yoga, you may find it difficult to keep your balance in this pose. You can place a block or a bolster under your forehead to help you stay in the pose.

Stay in the pose for five breaths and then release.

Christmas Eve Yoga Sequence

As the holiday season rapidly approaches, many of us are looking for ways to get into the Christmas spirit. One great way to get into the Christmas spirit is to do some Christmas Eve yoga! The Christmas Eve yoga sequence is a great way to get your body and mind prepared for the holiday season.

The Christmas Eve yoga sequence is a great way to get your body and mind prepared for the holiday season. The sequence consists of a few basic yoga poses that will help to open up your body and get you ready for all of the holiday festivities. The sequence begins with a few basic poses to warm up your body, followed by a few poses that will help to open up your hips and chest. The sequence ends with a few relaxation poses that will help you to relax and prepare for the holiday season.

The Christmas Eve yoga sequence is a great way to get your body and mind prepared for the holiday season. The sequence consists of a few basic yoga poses that will help to open up your body and get you ready for all of the holiday festivities. The sequence begins with a few basic poses to warm up your body, followed by a few poses that will help to open up your hips and chest. The sequence ends with a few relaxation poses that will help you to relax and prepare for the holiday season.

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Half Split Yoga Sequence

The Christmas Eve yoga sequence is a great way to get your body and mind prepared for the holiday season. The sequence consists of a few basic yoga poses that will help to open up your body and get you ready for all of the holiday festivities. The sequence begins with a few basic poses to warm up your body, followed by a few poses that will help to open up your hips and chest. The sequence ends with a few relaxation poses that will help you to relax and prepare for the holiday season.

The Christmas Eve yoga sequence is a great way to get your body and mind prepared for the holiday season. The sequence consists of a few basic yoga poses that will help to open up your body and get you ready for all of the holiday festivities. The sequence begins with a few basic poses to warm up your body, followed by a few poses that will help to open up your hips and chest. The sequence ends with a few relaxation poses that will help you to relax and prepare for the holiday season.

Dynamic Hatha Yoga Sequence

This yoga sequence is designed to energize your body and mind. The poses are all dynamic, meaning that they are performed with movement and breath. The sequence begins with a warm-up, followed by a standing series, and finishes with a few seated poses.

Warm-Up

1. Start by standing in mountain pose (Tadasana). Inhale and reach your arms up overhead.

2. Exhale and fold forward, keeping your spine long.

3. Inhale and reach your arms up overhead.

4. Exhale and step or jump back to plank pose.

5. Lower down to your forearms.

6. Inhale and press up to Cobra pose.

7. Exhale and lower down to Downward Dog.

8. Inhale and step or jump forward to plank pose.

9. Lower down to your forearms.

10. Exhale and step or jump back to Downward Dog.

11. Inhale and step or jump forward to plank pose.

12. Lower down to your forearms.

13. Exhale and step or jump back to Downward Dog.

14. Inhale and step or jump forward to plank pose.

15. Lower down to your forearms.

16. Exhale and lower down to Cobra pose.

17. Inhale and reach your arms up overhead.

18. Exhale and step or jump back to Downward Dog.

19. Hold for a few breaths.

Standing Series

1. From Downward Dog, inhale and step or jump forward to plank pose.

2. Lower down to your forearms.

3. Shift your weight forward and come up to Downward Dog.

4. Inhale and step or jump forward to plank pose.

5. Lower down to your forearms.

6. Shift your weight forward and come up to Downward Dog.

7. Inhale and step or jump forward to plank pose.

8. Lower down to your forearms.

9. Shift your weight forward and come up to Downward Dog.

10. Inhale and step or jump forward to plank pose.

11. Lower down to your forearms.

12. Shift your weight forward and come up to Downward Dog.

13. Inhale and step or jump forward to plank pose.

14. Lower down to your forearms.

15. Shift your weight forward and come up to Downward Dog.

16. Inhale and bring your right foot forward to Warrior I pose.

17. Exhale and bend your right knee.

18. Inhale and reach your arms up overhead.

19. Exhale and extend your right arm forward.

20. Hold for a few breaths.

21. Inhale and step or jump back to Downward Dog.

22. Switch legs and repeat Warrior I pose on the left side.

23. Exhale and step or jump back to Downward Dog.

24. Hold for a few breaths.

25. Inhale and step or jump forward to plank pose.

26. Lower down to your forearms.

27. Shift your weight forward and come up to Downward Dog.

28. Inhale and step or jump forward to plank pose.

29. Lower down to your forearms.

30. Shift your weight forward and come up to Downward Dog.

31. Inhale and step or jump forward to plank pose.

32. Lower down to your forearms.

33. Shift your weight forward and come up to Downward Dog.

34. Inhale and bring your right foot forward to Warrior I pose.

35. Exhale and bend your right knee.

36. Inhale and reach your arms up overhead.

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Gentle Therapeutic Yoga Sequence

37. Exhale and extend your right arm forward.

38. Hold for a few breaths.

39. Inhale and step or jump back to Downward Dog.

40. Switch legs and repeat Warrior I pose on the left side.

41. Exhale and step or jump back to Downward Dog.

42. Hold for a few breaths.

43. Inhale and step or jump forward to plank pose.

44. Lower down to your forearms.

45. Shift your weight forward and come up to Downward Dog.

46. Inhale and step or jump forward to plank pose.

47. Lower down to your forearms.

48. Shift your weight forward and come up to Downward Dog.

49. Inhale and step or jump forward to plank pose.

50. Lower down to your forearms.

51. Shift your weight forward and come up to Downward Dog.

52. Inhale and step or jump forward to plank pose.

53. Lower down to your forearms.

54. Shift your weight forward and come up to Downward Dog.

55. Inhale and step or jump forward to plank pose.

56. Lower down to your forearms.

57. Shift your weight forward and come up to Downward Dog.

58. Inhale and step or jump forward to plank pose.

59. Lower down to your forearms.

60. Shift your weight forward and come up to Downward Dog.

61. Inhale and step or jump forward to plank pose.

62. Lower down to your forearms.

63. Shift your weight forward and come up to Downward Dog.

64. Inhale and step or jump forward to plank pose.

65. Lower down to your forearms.

66. Shift your weight forward and come up to Downward Dog.

67. Inhale and step or jump forward to plank pose.

68. Lower down to your forearms.

69. Shift your weight forward and come up to Downward Dog.

70. Inhale and step or jump forward to plank pose.

71. Lower down to your forearms.

72. Shift your weight forward and come up to Downward Dog.

73. Inhale and step or jump forward to plank pose.

74. Lower down to your forearms.

75. Shift your weight forward and come up to Downward Dog.

76. Inhale and step or jump forward to plank pose.

77. Lower down to your forearms.

78. Shift your weight forward and come up to Downward Dog.

79. Inhale and step or jump forward to plank pose.

80. Lower down to your forearms.

81. Shift your weight forward and come up to Downward Dog.

82. Inhale and step or jump forward to plank pose.

83. Lower down to your forearms.

84. Shift your weight forward and come up to Downward Dog.

85. Inhale and step or jump forward to plank pose.

86. Lower down to your forearms.

87. Shift your weight forward and come up to Downward Dog.

88. Inhale and step or jump forward to plank pose.

89. Lower down to your forearms.

90. Shift your weight forward and come up to Downward Dog.

91. Inhale and step or jump forward to plank pose.

92. Lower down to your forearms.

93. Shift your weight forward and come up to Downward Dog.

94. Inhale and step or jump forward to plank pose.

95. Lower down to your forearms.

96. Shift your weight forward and come up to Downward Dog.

97. Inhale and step or jump forward to plank pose.

98. Lower down to your forearms.

99. Shift your weight forward and come up to Downward Dog.

100. Inhale and step or jump forward to plank pose.

101. Lower down to your forearms.

102. Shift your weight forward and come up to Downward Dog.

103. Inhale and step or jump forward to plank pose.

104. Lower down to your forearms.

105. Shift your weight forward and come up to Downward Dog.

106. Inhale and step or jump forward to plank pose.

107. Lower down to your forearms.

108. Shift your weight forward and come up to Downward Dog.

109