Gentle Evening Yoga Sequence
As the day comes to a close, it can be nice to take some time for yourself to relax and rejuvenate. A gentle yoga sequence can be the perfect way to unwind and prepare for bed. This sequence includes a variety of poses that will help to stretch and calm your body and mind.
Start by standing in Mountain pose (Tadasana), with your feet together and your hands at your sides.
Inhale as you reach your arms overhead, and exhale as you fold forward into a standing forward fold ( Uttanasana).
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Step your left foot back into a low lunge.
Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your left foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your right foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a few breaths, then release and switch sides.
Step your right foot back into a low lunge, and reach your arms overhead.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Inhale as you step your left foot back into a low lunge.
Exhale as you fold forward into a low lunge, and reach your arms overhead. Hold for a
Morning Yoga Sequence With Adriene
Hello everyone!
Welcome to my morning yoga sequence. I hope you enjoy it!
The sequence is designed to energize and awaken the body and mind for the day ahead.
We’ll start with some gentle warm-ups, followed by a sequence of poses that will help to increase flexibility and strength.
Finally, we’ll conclude with a few relaxation poses to help release any tension and stress.
So, let’s get started!
Warm-Up
1. Start by standing in Mountain Pose (Tadasana).
2. Take a deep breath in and raise your arms overhead.
3. Exhale and reach your arms out to the sides, parallel to the ground.
4. Hold for a few breaths, then release and return to Mountain Pose.
5. Next, take a deep breath in and raise your arms overhead.
6. Exhale and reach your arms out to the sides, parallel to the ground.
7. Bend your elbows and clasp your hands behind your back.
8. Hold for a few breaths, then release and return to Mountain Pose.
9. Finally, take a deep breath in and raise your arms overhead.
10. Exhale and reach your arms out to the sides, parallel to the ground.
11. Cross your right arm over your left arm.
12. Hold for a few breaths, then release and return to Mountain Pose.
13. Repeat on the other side.
Poses
1. Standing Forward Bend (Uttanasana)
2. Half Camel (Ardha Ustrasana)
3. Downward-Facing Dog (Adho Mukha Svanasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Child’s Pose (Balasana)
6. Cobra Pose (Bhujangasana)
7. Camel Pose (Ustrasana)
8. Fish Pose (Matsyasana)
9. Bridge Pose (Setu Bandha Sarvangasana)
10. Wheel Pose (Urdhva Dhanurasana)
11. Child’s Pose (Balasana)
12. Corpse Pose (Savasana)
Warm-Up
1. Start by standing in Mountain Pose (Tadasana).
2. Take a deep breath in and raise your arms overhead.
3. Exhale and reach your arms out to the sides, parallel to the ground.
4. Hold for a few breaths, then release and return to Mountain Pose.
5. Next, take a deep breath in and raise your arms overhead.
6. Exhale and reach your arms out to the sides, parallel to the ground.
7. Bend your elbows and clasp your hands behind your back.
8. Hold for a few breaths, then release and return to Mountain Pose.
9. Finally, take a deep breath in and raise your arms overhead.
10. Exhale and reach your arms out to the sides, parallel to the ground.
11. Cross your right arm over your left arm.
12. Hold for a few breaths, then release and return to Mountain Pose.
13. Repeat on the other side.
Poses
1. Standing Forward Bend (Uttanasana)
2. Half Camel (Ardha Ustrasana)
3. Downward-Facing Dog (Adho Mukha Svanasana)
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
5. Child’s Pose (Balasana)
6. Camel Pose (Ustrasana)
7. Fish Pose (Matsyasana)
8. Bridge Pose (Setu Bandha Sarvangasana)
9. Wheel Pose (Urdhva Dhanurasana)
10. Child’s Pose (Balasana)
11. Corpse Pose (Savasana)
Mittra Yoga Sequence In Order
1. Supine Twist
This yoga pose is excellent for spinal rotation and improving digestion. It’s a great way to start your practice as it warms up the spine and prepares you for more challenging poses.
To do the Supine Twist:
Lie down on your back and hug your knees into your chest.
Extend your left leg out to the side and slowly lower your right knee to the ground beside your left hip.
Turn your head to the right and rest it on your arm.
Stay here for 5-10 deep breaths, then switch sides.
2. Child’s Pose
Child’s Pose is a great pose to release tension in the hips, spine and neck. It’s also a great way to start or end your practice, as it calms the mind and relaxes the body.
To do Child’s Pose:
From Downward Dog, lower your knees to the ground and bring your big toes together.
Sit your hips back onto your heels and extend your arms forward, parallel to the ground.
Rest your forehead on the ground and breathe deeply for 5-10 breaths.
3. Cat-Cow
Cat-Cow is an excellent pose to warm up the spine and increase spinal flexibility. It’s also a great way to release tension in the back and neck.
To do Cat-Cow:
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.
Inhale and arch your back, lifting your head and tailbone up towards the sky.
Exhale and round your spine, tucking your chin and tailbone towards the floor.
Repeat for 5-10 breaths.
4. Downward Dog
Downward Dog is a classic yoga pose that stretches the hamstrings, calves and shoulders. It also strengthens the arms and legs.
To do Downward Dog:
From all fours, tuck your toes and lift your hips up and back, so you’re in an inverted V shape.
Keep your heels down as you press your hands into the ground and extend your spine.
Hold for 5-10 breaths.
5. Upward Dog
Upward Dog is a great pose to open the chest and stretch the spine. It also strengthens the arms and legs.
To do Upward Dog:
From Downward Dog, curl your toes under and press your hips up and back, so you’re in an inverted V shape.
Keep your heels down as you lift your chest and arms towards the sky.
Hold for 5-10 breaths.
6. Half Camel
Half Camel is a great pose to open the chest and stretch the spine. It also strengthens the arms and legs.
To do Half Camel:
From Downward Dog, curl your toes under and press your hips up and back, so you’re in an inverted V shape.
Walk your hands forward and then slowly lift your chest and arms towards the sky.
Rest your hands on your heels and stay here for 5-10 breaths.
7. Triangle Pose
Triangle Pose is a great pose to stretch the sides of the body and improve balance and posture. It’s also a great way to open the chest and hips.
To do Triangle Pose:
Start in a wide stance with your feet parallel to each other.
Turn your right foot out 90 degrees and your left foot in about 15 degrees.
Extend your arms out to the sides, parallel to the ground.
Hinge at your hips and lower your torso towards the ground.
Rest your right hand on your right ankle or shin and reach your left hand towards the sky.
Stay here for 5-10 deep breaths, then switch sides.
8. Half Moon Pose
Half Moon Pose is a great pose to improve balance and posture. It also stretches the hamstrings and hips.
To do Half Moon Pose:
Start in a wide stance with your feet parallel to each other.
Turn your right foot out 90 degrees and your left foot in about 15 degrees.
Extend your arms out to the sides, parallel to the ground.
Shift your weight onto your left foot and lift your right leg off the ground.
Rotate your hips and torso to the right and reach your right hand towards the sky.
Stay here for 5-10 deep breaths, then switch sides.
9. Corpse Pose
Corpse Pose is a great way to end your practice. It’s a pose of total relaxation, which allows you to rest and restore your body and mind.
To do Corpse Pose:
Lie down on your back and extend your legs out in front of you.
Let your arms rest by your sides, with your palms facing up.
Close your eyes and breathe deeply for 5-10 minutes.
Mittra Yoga is an excellent way to improve flexibility, balance and posture. The poses are gentle and can be modified to suit your needs. I highly recommend giving it a try!
Intermediate Morning Yoga Sequence
This yoga sequence is designed for people who have a basic understanding of yoga and are comfortable with sun salutations and simple standing poses.
The sequence begins with a few gentle poses to warm up the body, followed by some more challenging poses. The sequence finishes with a few relaxing poses to cool down the body and mind.
If you are new to yoga, I recommend starting with a beginner sequence or attending a yoga class.
Warm-Up Poses
1. Cat-Cow Pose
Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin.
Repeat for 10-15 breaths.
2. Downward-Facing Dog
From all fours, tuck your toes and lift your hips up and back, forming an inverted V-shape with your body.
Spread your fingers wide and press your palms into the floor.
Hold for 5-10 breaths.
3. Child’s Pose
Start on all fours, then widen your knees and sit back on your heels.
Extend your arms forward and rest your forehead on the floor.
Hold for 5-10 breaths.
4. Seated Forward Bend
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your toes.
If you can’t reach your toes, grab a yoga strap or a piece of cloth and hold it as you bend forward.
Hold for 5-10 breaths.
5. Upward Dog Pose
Come onto your hands and knees, then tuck your toes and lift your hips up and back, forming an inverted V-shape with your body.
Press your hands into the floor and lift your chest and hips up.
Hold for 5-10 breaths.
6. Downward Dog
From Upward Dog, tuck your toes and lift your hips up and back, forming an inverted V-shape with your body.
Spread your fingers wide and press your palms into the floor.
Hold for 5-10 breaths.
7. Cat-Cow Pose
Start on all fours with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin.
Repeat for 10-15 breaths.
8. Child’s Pose
Start on all fours, then widen your knees and sit back on your heels.
Extend your arms forward and rest your forehead on the floor.
Hold for 5-10 breaths.
9. Seated Forward Bend
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your toes.
If you can’t reach your toes, grab a yoga strap or a piece of cloth and hold it as you bend forward.
Hold for 5-10 breaths.
10. Half Camel Pose
From a seated position, reach for your heels with your hands.
If you can’t reach your heels, reach for your shins or thighs.
Push your hips forward and tilt your head back, and hold for 5-10 breaths.
11. Lunging Twist
Start in a forward lunge with your left foot in front and your right foot behind you.
Bend your left knee and twist your torso to the right, using your right hand to press your left knee open.
Look over your shoulder and hold for 5-10 breaths.
12. Warrior I
From a standing position, step your left foot out to the left and turn your hips to the left.
Bend your left knee and reach your left arm straight up overhead.
Look up at your left hand and hold for 5-10 breaths.
13. Warrior II
From Warrior I, straighten your left leg and reach your right arm out to the right.
Turn your head to look over your right hand and hold for 5-10 breaths.
14. Reverse Warrior
From Warrior II, reach your left arm back and down to the floor.
Rotate your torso to the right and look over your right shoulder.
Hold for 5-10 breaths.
15. Triangle Pose
From Warrior II, reach your right arm out to the right and your left arm straight up overhead.
Bend your right knee and reach your right hand to your ankle or shin.
Rotate your torso to the right and look over your right shoulder.
Hold for 5-10 breaths.
16. Half Camel Pose
From a seated position, reach for your heels with your hands.
If you can’t reach your heels, reach for your shins or thighs.
Push your hips forward and tilt your head back, and hold for 5-10 breaths.
17. Child’s Pose
Start on all fours, then widen your knees and sit back on your heels.
Extend your arms forward and rest your forehead on the floor.
Hold for 5-10 breaths.
18. Seated Forward Bend
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, and reach for your toes.
If you can’t reach your toes, grab a yoga strap or a piece of cloth and hold it as you bend forward.
Hold for 5-10 breaths.
19. Corpse Pose
Lie on your back on the floor and let your feet fall open.
Extend your arms out to your sides with your palms facing up.
Close your eyes and relax for 5-10 minutes.
After completing the sequence, I recommend spending a few minutes in Corpse Pose to relax and restore the body.
Restorative Yoga Sequence For Digestion
Do you ever feel bloated and gassy after eating? You’re not alone. Many people experience discomfort and bloating after eating, which is often caused by poor digestion. A restorative yoga sequence can help to improve digestion and ease the associated discomfort.
The first step is to find a comfortable seated or reclining position. If you’re seated, try to keep your spine tall and straight. If you’re reclining, try to keep your spine in neutral. Once you’ve found a comfortable position, take a few deep breaths and relax your body.
Next, bring your focus to your abdomen. Inhale and exhale deeply, focusing on the expansion and contraction of your belly. As you inhale, imagine that you’re bringing fresh, clean energy into your body. As you exhale, imagine that you’re releasing any toxins or negative energy.
Once you’ve focused on your breath, begin to gently massage your abdomen in a circular motion. As you massage, imagine that you’re helping to stimulate digestion and relieve any gas or bloating.
After a few minutes of abdominal massage, move on to the following poses.
Puppy Pose
Puppy pose is a great pose for improving digestion. It helps to open the chest and stretch the abdominal muscles. To do puppy pose, start on all fours, then tuck your toes and lift your hips up towards the ceiling. Keep your spine in neutral and your shoulders and hips in line with each other. Hold for a few seconds, then release and repeat.
Bridge Pose
Bridge pose is a great pose for relieving gas and bloating. It helps to stretch the abdominal muscles and stimulate digestion. To do bridge pose, start by lying on your back with your feet flat on the floor and your knees bent. Place your hands on the floor beside you and press into your hands to lift your hips up off the floor. Hold for a few seconds, then release and repeat.
Happy Baby Pose
Happy baby pose is a great pose for relieving gas and bloating. It helps to stretch the abdominal muscles and the hip flexors. To do happy baby pose, start by lying on your back with your feet flat on the floor. Bend your knees and pull your feet towards your butt. Grab onto your feet with your hands and gently pull them towards your chest. Hold for a few seconds, then release and repeat.
Corpse Pose
Corpse pose is a great pose for relieving stress and tension in the body. It also helps to improve digestion and relieve gas and bloating. To do corpse pose, start by lying on your back with your feet flat on the floor and your knees bent. Place your arms at your sides with your palms facing up. Close your eyes and relax your body. Hold for a few minutes, then release and repeat.
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.
