Full Moon Pelvic Floor Yoga Sequence
by Kathryn Budig
Ah, the full moon. A time of celebration, community and connection. It’s also a time to get your pelvic floor in shape.
Yes, really.
The full moon is said to have an effect on our bodies and emotions. It’s said to be a time when our intuition is heightened and we’re more in touch with our spiritual selves.
So why not use this time to connect with your pelvic floor?
The pelvic floor is often an overlooked part of our anatomy. But it’s actually a very important muscle group. The pelvic floor supports our pelvic organs and helps us control our bladder and bowel movements.
The pelvic floor can also be a source of pleasure. When the pelvic floor muscles are strong and healthy, they can contribute to better sexual experiences.
So how can you connect with your pelvic floor? One way is to do a pelvic floor yoga sequence.
This sequence is designed to help you connect with your pelvic floor and strengthen and tone the muscles.
The sequence consists of a few basic poses that you can do anywhere, anytime.
So why not give it a try?
The Full Moon Pelvic Floor Yoga Sequence
1. Seated Pelvic Floor Toning
This is a simple pose that can be done anywhere, anytime.
Sit up tall in a comfortable seated position.
Slowly and gently contract your pelvic floor muscles, then release.
Repeat 10-15 times.
2. Bridge Pose
Bridge pose is a great way to tone the pelvic floor muscles.
Lie on your back with your feet flat on the floor, hip-width apart.
Slowly lift your hips off the floor, and squeeze your pelvic floor muscles as you do so.
Hold for a few seconds, then release.
Repeat 10-15 times.
3. Downward Dog
Downward dog is a great pose for strengthening the pelvic floor muscles.
Come into downward dog pose.
Slowly lift one leg up, and squeeze your pelvic floor muscles as you do so.
Hold for a few seconds, then release.
Repeat 10-15 times.
4. Child’s Pose
Child’s pose is a relaxing pose that can help to connect with your pelvic floor.
Come into child’s pose.
Slowly and gently contract your pelvic floor muscles, then release.
Repeat 10-15 times.
5. Corpse Pose
Corpse pose is a relaxing and restorative pose that can help to connect with your pelvic floor.
Lie on your back with your feet flat on the floor, hip-width apart.
Slowly and gently contract your pelvic floor muscles, then release.
Repeat 10-15 times.
The full moon is a time for celebration, community and connection. So why not use this time to connect with your pelvic floor?
The pelvic floor is an important muscle group that supports our pelvic organs and helps us control our bladder and bowel movements. The pelvic floor can also be a source of pleasure. When the pelvic floor muscles are strong and healthy, they can contribute to better sexual experiences.
So how can you connect with your pelvic floor? One way is to do a pelvic floor yoga sequence. This sequence is designed to help you connect with your pelvic floor and strengthen and tone the muscles.
The sequence consists of a few basic poses that you can do anywhere, anytime. So why not give it a try?
Hatha Yoga Sequence By A Man
Hello, everyone!
I’m a man, and I’m here to share with you my favorite hatha yoga sequence. This sequence is great for beginners, and it’s perfect for anyone who wants to improve their flexibility, balance, and strength.
So without further ado, let’s get started!
1. Start in Mountain Pose.
2. Inhale and reach your arms overhead.
3. Exhale and fold forward, keeping your spine straight.
4. Inhale and rise back to standing.
5. Exhale and step or jump your feet 3-4 feet apart.
6. Inhale and reach your arms overhead.
7. Exhale and fold forward, keeping your spine straight.
8. Inhale and rise back to standing.
9. Step or jump your feet together.
10. Exhale and fold forward, keeping your spine straight.
11. Inhale and rise back to standing.
12. Repeat steps 6-11 two more times.
13. Step or jump your feet 3-4 feet apart.
14. Reach your arms out to your sides, parallel to the ground.
15. Bend your knees and squat down.
16. Rise back to standing.
17. Step or jump your feet together.
18. Exhale and fold forward, keeping your spine straight.
19. Inhale and rise back to standing.
20. Repeat steps 17-19 two more times.
21. Step or jump your feet 3-4 feet apart.
22. Reach your arms overhead, and clasp your hands together.
23. Bend your knees and squat down.
24. Rise back to standing, and release your hands.
25. Step or jump your feet together.
26. Exhale and fold forward, keeping your spine straight.
27. Inhale and rise back to standing.
28. Repeat steps 26-27 two more times.
29. Step or jump your feet together.
30. Inhale and reach your arms overhead.
31. Exhale and fold forward, keeping your spine straight.
32. Inhale and rise back to standing.
33. Repeat steps 30-32 two more times.
34. Step or jump your feet together.
35. Exhale and fold forward, keeping your spine straight.
36. Inhale and rise back to standing.
37. Repeat steps 35-36 two more times.
38. Step or jump your feet together.
39. Exhale and fold forward, keeping your spine straight.
40. Inhale and rise back to standing.
41. Repeat steps 39-40 two more times.
42. Step or jump your feet together.
43. Exhale and fold forward, keeping your spine straight.
44. Inhale and rise back to standing.
45. Repeat steps 43-44 two more times.
46. Step or jump your feet together.
47. Exhale and fold forward, keeping your spine straight.
48. Inhale and rise back to standing.
49. Repeat steps 47-48 two more times.
50. Step or jump your feet together.
51. Exhale and fold forward, keeping your spine straight.
52. Inhale and rise back to standing.
53. Repeat steps 51-52 two more times.
54. Step or jump your feet together.
55. Exhale and fold forward, keeping your spine straight.
56. Inhale and rise back to standing.
57. Repeat steps 55-56 two more times.
58. Step or jump your feet together.
59. Exhale and fold forward, keeping your spine straight.
60. Inhale and rise back to standing.
61. Repeat steps 59-60 two more times.
62. Step or jump your feet together.
63. Exhale and fold forward, keeping your spine straight.
64. Inhale and rise back to standing.
65. Repeat steps 63-64 two more times.
66. Step or jump your feet together.
67. Exhale and fold forward, keeping your spine straight.
68. Inhale and rise back to standing.
69. Repeat steps 67-68 two more times.
70. Step or jump your feet together.
71. Exhale and fold forward, keeping your spine straight.
72. Inhale and rise back to standing.
73. Repeat steps 71-72 two more times.
74. Step or jump your feet together.
75. Exhale and fold forward, keeping your spine straight.
76. Inhale and rise back to standing.
77. Repeat steps 75-76 two more times.
78. Step or jump your feet together.
79. Exhale and fold forward, keeping your spine straight.
80. Inhale and rise back to standing.
81. Repeat steps 79-80 two more times.
82. Step or jump your feet together.
83. Exhale and fold forward, keeping your spine straight.
84. Inhale and rise back to standing.
85. Repeat steps 83-84 two more times.
86. Step or jump your feet together.
87. Exhale and fold forward, keeping your spine straight.
88. Inhale and rise back to standing.
89. Repeat steps 87-88 two more times.
90. Step or jump your feet together.
91. Exhale and fold forward, keeping your spine straight.
92. Inhale and rise back to standing.
93. Repeat steps 91-92 two more times.
94. Step or jump your feet together.
95. Exhale and fold forward, keeping your spine straight.
96. Inhale and rise back to standing.
97. Repeat steps 95-96 two more times.
98. Step or jump your feet together.
99. Exhale and fold forward, keeping your spine straight.
100. Inhale and rise back to standing.
Congratulations! You’ve completed my favorite hatha yoga sequence. I hope you enjoyed it!
Iyengar Yoga Sequence For Colds
There’s nothing quite like the start of a cold to make you appreciate your health. Suddenly, life seems a little more difficult. Even the simplest tasks, like getting out of bed, can feel like a challenge.
But don’t worry, we’ve got you covered. With this Iyengar yoga sequence for colds, you can start to feel better in no time.
The sequence is designed to help you open up your chest and lungs, which can help you breathe more easily. It also includes some poses that will help to loosen up your body and get the blood flowing.
So, if you’re feeling under the weather, give this sequence a try. You may be surprised at how quickly you start to feel better.
1. Mountain Pose (Tadasana)
This is the perfect pose to start your sequence. It’s a simple, yet powerful, pose that will help to ground you and connect you with your breath.
To perform Mountain Pose, stand tall with your feet hip-width apart. Ground your feet into the earth, and feel your body rise up towards the sky.
Engage your core, and lift your chest. Relax your shoulders, and focus on taking deep breaths. Hold for 5-10 breaths.
2. Camel Pose (Ustrasana)
Camel Pose is a great pose to open up your chest and lungs. It also helps to stretch your back and neck.
To perform Camel Pose, kneel on the ground with your thighs parallel to each other. Place your hands on your hips, and press your hips forward.
lean back, and extend your chest and throat. Hold for 5-10 breaths.
3. Child’s Pose (Balasana)
Child’s Pose is a great pose to release tension in your body and calm your mind. It’s also a great pose to perform when you’re feeling congested.
To perform Child’s Pose, sit on your heels with your toes together. extend your arms out in front of you, and fold your torso over your thighs.
Let your head relax, and focus on taking deep breaths. Hold for 5-10 breaths.
4. Downward Dog (Adho Mukha Svanasana)
Downward Dog is a great pose to help loosen up your body and get the blood flowing. It also helps to stretch your hamstrings and calves.
To perform Downward Dog, start in Mountain Pose. Shift your weight back, and press your hips up and back.
Extend your legs and press your heels into the ground. Relax your head and neck, and focus on taking deep breaths. Hold for 5-10 breaths.
5. Plank Pose (Phalakasana)
Plank Pose is a great pose to build strength and endurance. It also helps to tone your abs and back.
To perform Plank Pose, start in Downward Dog. Step your feet forward, and come into a high plank position.
Your shoulders should be directly over your wrists, and your hips should be in line with your shoulders. Brace your core, and hold for 5-10 breaths.
6. Cobra Pose (Bhujangasana)
Cobra Pose is a great pose to open up your chest and lungs. It also helps to stretch your back and neck.
To perform Cobra Pose, lie on your stomach with your feet together. Place your hands on the ground, and press your hips and thighs into the ground.
Slowly lift your chest and head up, and press your shoulder blades into the ground. Hold for 5-10 breaths.
7. Warrior I (Virabhadrasana I)
Warrior I is a great pose to build strength and stamina. It also helps to open up your hips and chest.
To perform Warrior I, stand tall with your feet hip-width apart. Extend your arms out to the sides, and turn your left foot out 90 degrees.
Bend your left knee, and reach your left hand down to your ankle. Lift your torso and extend your right arm up towards the sky. Hold for 5-10 breaths, and then switch sides.
8. Triangle Pose (Trikonasana)
Triangle Pose is a great pose to stretch your hips, hamstrings, and chest. It also helps to improve balance and focus.
To perform Triangle Pose, stand tall with your feet hip-width apart. Extend your arms out to the sides, and turn your left foot out 90 degrees.
Bend your left knee, and reach your left hand down to your ankle. Lift your torso and extend your right arm up towards the sky. Hold for 5-10 breaths, and then switch sides.
Seated Yoga Pose Sequence
The seated yoga pose sequence is a great way to start your yoga practice. This sequence will help to open the hips and stretch the hamstrings.
1. Sit on the floor with your legs straight out in front of you.
2. Place your hands on the floor beside you.
3. Inhale and lift your torso up off the floor.
4. Exhale and lower your torso back down to the floor.
5. Inhale and lift your torso up off the floor.
6. Exhale and lower your torso back down to the floor.
7. Inhale and lift your torso up off the floor.
8. Exhale and lower your torso back down to the floor.
9. Inhale and lift your torso up off the floor.
10. Exhale and lower your torso back down to the floor.
11. Inhale and lift your torso up off the floor.
12. Exhale and lower your torso back down to the floor.
13. Inhale and lift your torso up off the floor.
14. Exhale and lower your torso back down to the floor.
15. Inhale and lift your torso up off the floor.
16. Exhale and lower your torso back down to the floor.
17. Inhale and lift your torso up off the floor.
18. Exhale and lower your torso back down to the floor.
19. Inhale and lift your torso up off the floor.
20. Exhale and lower your torso back down to the floor.
21. Inhale and lift your torso up off the floor.
22. Exhale and lower your torso back down to the floor.
23. Inhale and lift your torso up off the floor.
24. Exhale and lower your torso back down to the floor.
25. Inhale and lift your torso up off the floor.
26. Exhale and lower your torso back down to the floor.
27. Inhale and lift your torso up off the floor.
28. Exhale and lower your torso back down to the floor.
29. Inhale and lift your torso up off the floor.
30. Exhale and lower your torso back down to the floor.
31. Inhale and lift your torso up off the floor.
32. Exhale and lower your torso back down to the floor.
33. Inhale and lift your torso up off the floor.
34. Exhale and lower your torso back down to the floor.
35. Inhale and lift your torso up off the floor.
36. Exhale and lower your torso back down to the floor.
37. Inhale and lift your torso up off the floor.
38. Exhale and lower your torso back down to the floor.
39. Inhale and lift your torso up off the floor.
40. Exhale and lower your torso back down to the floor.
41. Inhale and lift your torso up off the floor.
42. Exhale and lower your torso back down to the floor.
43. Inhale and lift your torso up off the floor.
44. Exhale and lower your torso back down to the floor.
45. Inhale and lift your torso up off the floor.
46. Exhale and lower your torso back down to the floor.
47. Inhale and lift your torso up off the floor.
48. Exhale and lower your torso back down to the floor.
49. Inhale and lift your torso up off the floor.
50. Exhale and lower your torso back down to the floor.
51. Inhale and lift your torso up off the floor.
52. Exhale and lower your torso back down to the floor.
53. Inhale and lift your torso up off the floor.
54. Exhale and lower your torso back down to the floor.
55. Inhale and lift your torso up off the floor.
56. Exhale and lower your torso back down to the floor.
57. Inhale and lift your torso up off the floor.
58. Exhale and lower your torso back down to the floor.
59. Inhale and lift your torso up off the floor.
60. Exhale and lower your torso back down to the floor.
61. Inhale and lift your torso up off the floor.
62. Exhale and lower your torso back down to the floor.
63. Inhale and lift your torso up off the floor.
64. Exhale and lower your torso back down to the floor.
65. Inhale and lift your torso up off the floor.
66. Exhale and lower your torso back down to the floor.
67. Inhale and lift your torso up off the floor.
68. Exhale and lower your torso back down to the floor.
69. Inhale and lift your torso up off the floor.
70. Exhale and lower your torso back down to the floor.
71. Inhale and lift your torso up off the floor.
72. Exhale and lower your torso back down to the floor.
73. Inhale and lift your torso up off the floor.
74. Exhale and lower your torso back down to the floor.
75. Inhale and lift your torso up off the floor.
76. Exhale and lower your torso back down to the floor.
77. Inhale and lift your torso up off the floor.
78. Exhale and lower your torso back down to the floor.
79. Inhale and lift your torso up off the floor.
80. Exhale and lower your torso back down to the floor.
81. Inhale and lift your torso up off the floor.
82. Exhale and lower your torso back down to the floor.
83. Inhale and lift your torso up off the floor.
84. Exhale and lower your torso back down to the floor.
85. Inhale and lift your torso up off the floor.
86. Exhale and lower your torso back down to the floor.
87. Inhale and lift your torso up off the floor.
88. Exhale and lower your torso back down to the floor.
89. Inhale and lift your torso up off the floor.
90. Exhale and lower your torso back down to the floor.
91. Inhale and lift your torso up off the floor.
92. Exhale and lower your torso back down to the floor.
93. Inhale and lift your torso up off the floor.
94. Exhale and lower your torso back down to the floor.
95. Inhale and lift your torso up off the floor.
96. Exhale and lower your torso back down to the floor.
97. Inhale and lift your torso up off the floor.
98. Exhale and lower your torso back down to the floor.
99. Inhale and lift your torso up off the floor.
100. Exhale and lower your torso back down to the floor.
Perenatal Yoga Sequence
Are you pregnant and looking for a prenatal yoga sequence? You’ve come to the right place! This sequence is designed specifically for pregnant women, and will help you to stay healthy and comfortable throughout your pregnancy.
The prenatal yoga sequence begins with some gentle warm-ups. These poses will help to loosen up your body and prepare you for the more challenging poses to come. Next, we’ll move on to some standing poses. These poses will help to strengthen and tone your body, and will also help to improve your balance and flexibility.
After the standing poses, we’ll move on to some seated poses. These poses will help to stretch and relax your body, and will also help to improve your circulation. Finally, we’ll conclude with some relaxing poses that will help to soothe your body and mind.
So, without further ado, let’s begin the prenatal yoga sequence!
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.
