Gentle Back Opening Yoga Sequence

Gentle Back Opening Yoga Sequence

This yoga sequence is designed to open your back gently and progressively. If you have any back injuries or are experiencing any pain, please consult with your doctor or yoga teacher before practicing.

1. Supine Spinal Twist

Start by lying on your back with your legs straight out in front of you. Bring your right knee into your chest and cross your left ankle over your right thigh. Place your right hand on your right knee and your left hand on the floor beside you. Gently press your right knee into your hand and twist your torso to the left. Hold for a few breaths and then switch sides.

2. Seated Forward Bend

From supine, sit up and extend your legs in front of you. fold forward from the hips, keeping your spine long. Allow your head and neck to relax, and if possible, reach for your toes. Hold for a few breaths.

3. Child’s Pose

From seated, extend your legs out behind you and fold forward, bringing your forehead to the floor. Allow your arms to rest alongside your body, with your palms facing up. Hold for a few breaths.

4. Cat-Cow

Come onto all fours, with your wrists directly below your shoulders and your knees directly below your hips. Inhale, and as you exhale, round your back and tuck your chin, curving your spine up towards the ceiling like a cat. Inhale and let your belly fall towards the floor as you arch your back and look up towards the sky, like a cow. Repeat for a few breaths.

5. Downward-Facing Dog

From all fours, press into your hands and feet and lift your hips up and back, extending your spine and legs. Splay your fingers and toes wide, and press your heels towards the floor. Hold for a few breaths.

6. Warrior I

From downward-facing dog, step your left foot forward between your hands and raise your arms up overhead, parallel to each other. Rotate your hips towards the front of the room and press your left heel into the ground. Hold for a few breaths, and then switch sides.

7. Triangle Pose

From warrior I, extend your right arm out to the side and your left arm straight up towards the ceiling. Point your right toes towards the front of the room and your left toes towards the back. Keep your hips square to the front of the room and lengthen your spine. Hold for a few breaths, and then switch sides.

8. Half Camel

From triangle pose, reach your right arm back behind you and grab your right ankle. Bring your right hip forward and up towards the ceiling, and press your left hand into the floor. Keep your spine long and your eyes open. Hold for a few breaths, and then switch sides.

9. Corpse Pose

Finish your sequence by lying down in corpse pose. Let your legs and arms fall open to either side, and let your head and neck relax. Hold for a few minutes.

Lateral Yoga Sequence

The lateral yoga sequence is a great way to improve your balance, coordination, and flexibility. This sequence consists of a variety of poses that are performed laterally, or from side to side. This sequence is a great way to improve your balance and coordination, and it is also a great way to improve your flexibility.

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The lateral yoga sequence begins with a lateral stretch. This stretch is a great way to warm up your body for the rest of the sequence. Next, you will perform a lateral lunge. This pose is a great way to improve your flexibility and coordination. Then, you will perform a lateral balance pose. This pose is a great way to improve your balance and coordination. Next, you will perform a lateral tree pose. This pose is a great way to improve your balance and flexibility. Then, you will perform a lateral bridge pose. This pose is a great way to improve your balance and flexibility. Finally, you will perform a lateral spinal twist. This pose is a great way to improve your balance, coordination, and flexibility.

The lateral yoga sequence is a great way to improve your balance, coordination, and flexibility. This sequence consists of a variety of poses that are performed laterally, or from side to side. This sequence is a great way to improve your balance and coordination, and it is also a great way to improve your flexibility.

Power Hour Yoga Sequence

for Busy Folks

Hey there!

I’m sure you’re like me and don’t have a lot of time to spare. That’s why I’m going to share with you a quick and easy yoga sequence that you can do in just 60 minutes – or Power Hour Yoga!

The sequence is designed to help increase energy and vitality, while also helping to reduce stress and anxiety.

So, let’s get started!

1. Start by warming up your body with a few simple stretches.

2. Next, move on to some basic yoga poses.

3. Then, move on to more challenging poses.

4. Finally, wind down with some deep relaxation poses.

So there you have it – a quick and easy Power Hour Yoga sequence that you can do anytime, anywhere!

Gentle Yoga Spring Sequence

Welcome to the Gentle Yoga Spring Sequence! This sequence is designed to help you awaken your body and mind, and to prepare you for the spring season. The sequence consists of five basic yoga poses, which are repeated three times. The poses are:

1. Mountain Pose
2. Downward Dog
3. Child’s Pose
4. Upward Dog Pose
5. Warrior I Pose

The sequence should be practiced three times a week, for a total of fifteen minutes.

Mountain Pose

Mountain Pose is a basic yoga pose that helps to improve your balance and posture. To perform Mountain Pose, stand with your feet hip-width apart and your toes pointing straight ahead. Engage your abdominal muscles to keep your spine straight, and reach your arms out to the sides. Hold the pose for one minute.

Downward Dog

Downward Dog is a yoga pose that helps to stretch your hamstrings and calves. To perform Downward Dog, start in Mountain Pose. Then, bend your knees and push your hips up and back, so that your body forms an inverted V shape. Reach your hands forward, and hold the pose for one minute.

Child’s Pose

Child’s Pose is a yoga pose that helps to stretch your hips, thighs, and back. To perform Child’s Pose, start in Downward Dog. Then, bend your knees and move your hips forward, so that your forehead is resting on the floor. Extend your arms out in front of you, and hold the pose for one minute.

Upward Dog Pose

Upward Dog Pose is a yoga pose that helps to stretch your chest and abdomen. To perform Upward Dog Pose, start in Child’s Pose. Then, push your hips up and back, so that your body forms an inverted V shape. Reach your hands forward, and hold the pose for one minute.

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Warrior I Pose

Warrior I Pose is a yoga pose that helps to strengthen your legs and improve your balance. To perform Warrior I Pose, stand with your feet hip-width apart and your toes pointing straight ahead. Bend your right knee and rotate your hips so that your right thigh is parallel to the floor. Reach your right arm up and extend your left arm out to the side. Hold the pose for one minute, then switch sides.

Sequence Yoga Beginners

Sequence

The yoga beginner’s sequence is designed to introduce you to the basics of yoga. It will help you learn the poses and how to connect them together.

1. Mountain Pose

Mountain pose is the foundation for all poses. It teaches you how to stand tall and elongate your spine.

Stand with your feet hip-width apart and your toes pointing forward.

Engage your abdominal muscles and tuck your tailbone under.

Suck your navel into your spine and raise your shoulders up towards your ears.

Hold for 5-10 breaths.

2. Downward Dog

Downward dog is a great pose to stretch your hamstrings and calves.

Come onto all fours with your hands directly below your shoulders and your knees directly below your hips.

Tuck your toes and lift your hips up and back, creating an inverted V-shape with your body.

Hold for 5-10 breaths.

3. Chair Pose

Chair pose is a great way to strengthen your thighs and glutes.

Start in mountain pose.

Bend your knees and squat down, bringing your thighs parallel to the ground.

Keep your spine tall and your chest open.

Hold for 5-10 breaths.

4. Warrior I

Warrior I is a great pose to strengthen your thighs and glutes.

Start in mountain pose.

Step your left foot out to the side and turn your left heel down.

Raise your arms up to shoulder height and reach your fingertips towards the ceiling.

Keep your core engaged and your spine straight.

Hold for 5-10 breaths.

Step your right foot back to meet your left and come back into mountain pose.

Repeat on the other side.

5. Triangle Pose

Triangle pose is a great pose to stretch your hips and hamstrings.

Start in mountain pose.

Step your left foot out to the side and turn your left heel down.

Bend your left knee and reach your left hand towards your left ankle.

Extend your right arm up towards the ceiling.

Rotate your torso towards the right.

Hold for 5-10 breaths.

Step your right foot back to meet your left and come back into mountain pose.

Repeat on the other side.

6. Corpse Pose

Corpse pose is a great way to end your yoga practice. It allows your body to relax and rejuvenate.

Lie down on your back with your legs and arms relaxed.

Close your eyes and breathe deeply.

Hold for 5-10 minutes.