Fun Friday Yoga Flow Sequence

Fun Friday Yoga Flow Sequence

Looking for a way to start your weekend off right? This Fun Friday Yoga Flow Sequence is the perfect way to wind down from the work week and get your body moving! This sequence is designed to get your heart rate up and your body moving, so be sure to give it your all!

1. Sun Salutation A (Surya Namaskar A)

This sequence of poses is a great way to start your flow and warm up your body. Begin in Mountain Pose (Tadasana), and take a deep breath in. As you exhale, step or jump your feet 3-4 feet apart and reach your arms out to the sides. Inhale and reach your arms up to the sky, and then exhale and fold forward, reaching your hands to the floor. Inhale and step or jump your feet back to Mountain Pose, and then exhale and fold forward again. Inhale and reach your arms up to the sky, and then exhale and step or jump your feet back to Mountain Pose.

2. Downward-Facing Dog (Adho Mukha Svanasana)

From Mountain Pose, exhale and step or jump your feet back to Downward-Facing Dog. Spread your fingers and press your palms into the floor, and lift your hips up and back. Keep your heels pressed down, and hold for 5-10 breaths.

3. Upward-Facing Dog (Urdhva Mukha Svanasana)

From Downward-Facing Dog, inhale and lift your hips and torso up, reaching your chest towards the sky. Keep your hands pressed into the floor, and hold for 5-10 breaths.

4. Cobra Pose (Bhujangasana)

From Upward-Facing Dog, carefully lower your torso and hips back to the floor. Keep your hands pressed into the floor, and slowly press up into Cobra Pose. Keep your chest open and your gaze forwards, and hold for 5-10 breaths.

5. Downward-Facing Dog

From Cobra Pose, slowly lower yourself back to Downward-Facing Dog. Spread your fingers and press your palms into the floor, and lift your hips up and back. Keep your heels pressed down, and hold for 5-10 breaths.

6. Warrior I (Virabhadrasana I)

From Downward-Facing Dog, step or jump your feet forward to meet your hands. Inhale and reach your arms up to the sky, and then exhale and fold forward, reaching your hands to the floor. Inhale and step or jump your feet back to Downward-Facing Dog.

7. Warrior II (Virabhadrasana II)

From Downward-Facing Dog, step or jump your feet forward to meet your hands. Inhale and reach your arms up to the sky, and then exhale and fold forward, reaching your hands to the floor. Inhale and step or jump your feet back to Downward-Facing Dog.

8. Triangle Pose (Trikonasana)

From Downward-Facing Dog, step or jump your feet forward to meet your hands. Inhale and reach your arms up to the sky, and then exhale and fold forward, reaching your hands to the floor. Inhale and reach your right arm straight out to the side, and then reach your left arm straight back. Keep your hips facing forward, and hold for 5-10 breaths.

9. Half Camel Pose (Ardha Ustrasana)

From Triangle Pose, slowly lower your right hand to the floor and reach your left arm straight up to the sky. Keep your hips facing forward, and press into your right heel to lift your torso up. Hold for 5-10 breaths, and then switch sides.

10. Child’s Pose (Balasana)

From Half Camel Pose, lower your torso and hips back to the floor. Reach your arms out in front of you, and let your forehead rest on the floor. Hold for 5-10 breaths.

11. Cat-Cow Pose (Marjaryasana-Bitilasana)

From Child’s Pose, inhale and press your palms into the floor, and lift your torso and hips up. Exhale and curl your spine towards the floor, tucking your chin towards your chest. Inhale and press your palms into the floor, and lift your torso and hips up. Exhale and curl your spine towards the floor, tucking your chin towards your chest.

12. Downward-Facing Dog

From Cat-Cow Pose, exhale and step or jump your feet back to Downward-Facing Dog. Spread your fingers and press your palms into the floor, and lift your hips up and back. Keep your heels pressed down, and hold for 5-10 breaths.

13. Forward Bend ( Uttanasana)

From Downward-Facing Dog, exhale and step or jump your feet forward to meet your hands. Inhale and reach your arms up to the sky, and then exhale and fold forward, reaching your hands to the floor. Inhale and reach your arms up to the sky again, and then exhale and fold forward again. Inhale and reach your arms up to the sky, and then exhale and fold forward one last time.

14. Seated Forward Bend (Paschimottanasana)

From Forward Bend, sit up tall and extend your legs out in front of you. Reach for your toes, and hold for 5-10 breaths.

15. Happy Baby Pose (Ananda Balasana)

From Seated Forward Bend, extend your legs out to the sides and grab onto your feet or ankles. Gently pull your knees towards your chest, and hold for 5-10 breaths.

16. Corpse Pose (Savasana)

From Happy Baby Pose, release your feet and extend your legs out on the floor. Let your arms rest by your sides, and close your eyes. Hold for 5-10 minutes.

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Table of Contents

Mark Stephens Yoga Sequence

There are many yoga sequences out there, and this is just one of them. It is designed to open up the hips and heart, while also providing a good stretch for the entire body. It is important to practice yoga regularly, and to modify the sequence as needed, depending on your own individual body.

1. Warm up with some simple sun salutations.

2. Standing forward fold ( Uttanasana ): Step your feet hip-width apart, and fold your body forward, hinging at the hips. Allow your head and neck to relax, and if possible, bring your palms to the floor.

3. Half Camel pose ( Ardha Ustrasana ): From Uttanasana, place your hands on your hips and press gently into your hips as you lift your torso up and arch your back. Keep your gaze forward, and feel the stretch in your hips and chest.

4. Downward-facing dog ( Adho Mukha Svanasana ): From Ardha Ustrasana, press into your hands and feet and lift your hips up and back, creating an inverted V shape with your body. Hold for a few breaths, and then release back to Uttanasana.

5. Triangle pose ( Trikonasana ): Step your right foot back about 3-4 feet, and pivot your left foot so that your heel is in line with your right arch. Bend your right knee and reach your right hand to your right ankle, or if you can reach farther, to your shin or thigh. Reach your left hand up toward the sky, and keep your torso long and spine straight.

6. Half Moon pose ( Ardha Chandrasana ): From Triangle pose, reach your left hand up toward the sky, and then slowly lift your left leg up off the ground. Keep your gaze focused on the left hand, and hold for a few breaths.

7. Warrior III ( Virabhadrasana III ): From Half Moon pose, slowly lower your left leg back to the ground and reach your left hand down to your left ankle. Keep your right leg straight and your torso long, and then lift your left leg and reach your left hand up toward the sky. Hold for a few breaths.

8. Child’s pose ( Balasana ): From Warrior III, release your left leg and hand back to the ground and come into Child’s pose. Rest your forehead on the ground, and let your body relax.

9. Happy baby pose ( Ananda Balasana ): From Child’s pose, reach your arms toward the sky and then bring them down toward your feet, clasping your hands together. Bring your knees up toward your chest and hold for a few breaths.

10. Corpse pose ( Savasana ): From Happy baby pose, release your knees and lie flat on your back. Close your eyes and let your body relax. Stay in Savasana for 5-10 minutes.

Shoulder Flossing Yoga Sequence

There are many yoga sequences that can help to open the shoulders, but this sequence is designed specifically to open and floss the shoulder joint. It is important to warm up the body before beginning this sequence. Once you are warmed up, follow these steps:

1. Start in downward facing dog.

2. Exhale and step your right foot forward between your hands. Keep your left leg bent with your heel pressing into the ground.

3. Inhale and reach your arms up overhead.

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

5. Place your right hand on the ground, just in front of your right toes.

6. Inhale and lift your torso up.

7. Exhale and reach your left arm up and over your head, bending your elbow.

8. Gently press your left elbow into your right shoulder.

9. Hold for 5-10 breaths, then switch sides.

Immunity Yoga Sequence

There are many yoga poses that can boost your immune system, but this sequence is designed to specifically target the immune system. The poses are chosen to increase blood flow and stimulate the lymphatic system, which helps to fight infection. The sequence can be done every day, or whenever you feel your immune system needs a boost.

1. Mountain Pose (Tadasana)

This is the perfect pose to begin any yoga sequence. It is a simple and grounding pose that helps to focus the mind and connect with the breath.

2. Downward-Facing Dog (Adho Mukha Svanasana)

This pose is a great way to warm up the body and increase blood flow. It also stimulates the lymphatic system, which helps to fight infection.

3. Chair Pose (Utkatasana)

This pose is a great way to increase the heart rate and get the body moving. It is also a great way to strengthen the legs and glutes.

4. Warrior I (Virabhadrasana I)

This pose is a great way to increase strength and flexibility in the legs and hips. It is also a great way to open up the chest and shoulders.

5. Half Camel Pose (Ardha Camel Pose, Ustrasana)

This pose is a great way to increase flexibility in the spine and hips. It also opens up the chest and shoulders.

6. Downward-Facing Dog (Adho Mukha Svanasana)

This pose is a great way to cool down the body and end the sequence. It also stimulates the lymphatic system, which helps to fight infection.

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Lakshmi Yoga Sequence

The Lakshmi Yoga sequence is designed to increase wealth and prosperity in your life. The sequence is based on the principles of yoga and incorporates poses that stimulate the body’s energy channels, or meridians, to help increase the flow of wealth and prosperity. The sequence begins with a warm-up to get the body moving and energized, followed by the main poses of the sequence. The sequence can be done daily or as needed to help increase wealth and prosperity.

Warm-Up:

Start with a few minutes of easy cardio to get the body moving and warmed up. Some easy options include marching in place, jogging in place, or a light warm-up routine.

Main Sequence:

1. Sun Salutation A (Surya Namaskar A)

This sequence of poses opens the body and stimulates the energy channels, helping to increase the flow of wealth and prosperity. Start in a standing position with your feet together. Inhale as you reach your arms overhead, and exhale as you fold forward into a forward fold. Inhale as you step or jump your feet back to a plank position, and exhale as you lower your body to the floor into a Chaturanga Dandasana. Inhale as you press up to a Cobra Pose, and exhale as you lower yourself back to the floor. Inhale as you step or jump your feet back to plank, and exhale as you lower your body to the floor into a Downward-Facing Dog Pose. Hold for a few seconds, then step or jump your feet forward to the starting position. Repeat the sequence 3-5 times.

2. Half Camel Pose (Ardha Ustrasana)

This pose opens the chest and stimulates the energy channels in the upper body, helping to increase the flow of wealth and prosperity. From a standing position, place your hands on your hips and inhale as you lift your chest and tilt your head back. Exhale as you fold forward, keeping your back straight. Hold for a few seconds, then inhale as you lift back to the starting position. Repeat 3-5 times.

3. Half Moon Pose (Ardha Chandrasana)

This pose stimulates the energy channels in the lower body and helps to increase the flow of wealth and prosperity. Start in a standing position with your feet together. Shift your weight to your left foot and lift your right leg off the floor. Place your right hand on your right ankle or thigh and extend your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat. Repeat 3-5 times.

4. Triangle Pose (Trikonasana)

This pose stimulates the energy channels in the torso and helps to increase the flow of wealth and prosperity. Start in a standing position with your feet together. Step or jump your left foot 3-4 feet to the left and extend your right leg out to the side. Place your right hand on your right ankle or thigh and extend your left arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat. Repeat 3-5 times.

5. Tree Pose (Vrksasana)

This pose stimulates the energy channels in the hips and helps to increase the flow of wealth and prosperity. Start in a standing position with your feet together. Shift your weight to your left foot and slowly lift your right foot off the floor. Place the sole of your right foot against your left inner thigh, and press your foot into your thigh. Hold for a few seconds, then switch sides and repeat. Repeat 3-5 times.

6. Warrior III (Virabhadrasana III)

This pose stimulates the energy channels in the legs and helps to increase the flow of wealth and prosperity. Start in a standing position with your feet together. Step or jump your left foot 3-4 feet to the left and extend your right leg out to the side. Bend your right knee and lift your right arm up towards the ceiling. Hold for a few seconds, then switch sides and repeat. Repeat 3-5 times.

7. Fish Pose (Matsyasana)

This pose stimulates the energy channels in the neck and shoulders and helps to increase the flow of wealth and prosperity. Start in a seated position with your legs extended in front of you. Inhale as you bend your left knee and place your left foot against your right inner thigh. Exhale as you lean back and place your hands on the floor behind you. Lift your chest and head up and hold for a few seconds. Inhale as you return to the starting position. Repeat on the other side. Repeat 3-5 times.

8. Corpse Pose (Savasana)

This pose relaxes the body and mind and helps to increase the flow of wealth and prosperity. Lie down on your back with your legs and arms extended out to the sides. Close your eyes and relax for a few minutes.