Gentle Morning Yoga Sequence
for a Healthy Spine
A healthy spine is essential for a healthy body. A good morning yoga sequence can help to keep your spine healthy and flexible. This sequence is designed to gently stretch and warm up your spine and improve your spinal health.
1. Start by standing tall with your feet hip-width apart. Inhale and reach your arms up overhead. Exhale and slowly lower your arms to your sides.
2. Step your left foot forward and bend your left knee. Reach your left arm up overhead and lean to the right. Hold for a few seconds and then switch sides.
3. Reach your arms out to your sides and slowly twist your torso to the right. Hold for a few seconds and then switch sides.
4. Reach your arms up overhead and clasp your hands together. Inhale and lift your chest up. Exhale and slowly lower your hands to your sides.
5. Step your left foot back and bend your left knee. Reach your left arm up overhead and lean to the right. Hold for a few seconds and then switch sides.
6. Reach your arms out to your sides and slowly twist your torso to the right. Hold for a few seconds and then switch sides.
7. Reach your arms up overhead and clasp your hands together. Inhale and lift your chest up. Exhale and slowly lower your hands to your sides.
8. Standing tall, inhale and reach your arms up overhead. Exhale and slowly lower your arms to your sides.
9. Step your left foot forward and bend your left knee. Reach your left arm up overhead and lean to the right. Hold for a few seconds and then switch sides.
10. Reach your arms out to your sides and slowly twist your torso to the right. Hold for a few seconds and then switch sides.
11. Reach your arms up overhead and clasp your hands together. Inhale and lift your chest up. Exhale and slowly lower your hands to your sides.
12. Step your left foot back and bend your left knee. Reach your left arm up overhead and lean to the right. Hold for a few seconds and then switch sides.
13. Reach your arms out to your sides and slowly twist your torso to the right. Hold for a few seconds and then switch sides.
14. Reach your arms up overhead and clasp your hands together. Inhale and lift your chest up. Exhale and slowly lower your hands to your sides.
15. Standing tall, inhale and reach your arms up overhead. Exhale and slowly lower your arms to your sides.
This gentle morning yoga sequence will help to keep your spine healthy and flexible. It is a great way to start your day and can be repeated a few times a week.
Yin Yoga Sequence With Bolster
A bolster is a prop that is used in many different types of yoga, but it is especially helpful in Yin Yoga. A bolster is a long, cylindrical pillow that is often filled with foam or down. It can be used to support the body in various poses, to increase the depth of a pose, and to provide comfort and relaxation.
The following Yin Yoga sequence with bolster is a great way to begin or end your day. It is a gentle sequence that will help to release tension in the body and to promote relaxation and peace.
1. Seated Forward Bend: Sit on the bolster with your legs extended in front of you. Bend forward from the hips, keeping your spine straight. Place your hands on the floor in front of you and allow your head to hang down. Hold the pose for 5-10 breaths.
2. Child’s Pose: Come to your hands and knees on the bolster. Bring your big toes together and sit back on your heels. Place your forehead on the floor and allow your arms to relax by your sides. Hold the pose for 5-10 breaths.
3. Sphinx Pose: Lie on your stomach with your forehead on the bolster. Place your forearms on the floor and press your palms together. Keep your legs and feet together. Hold the pose for 5-10 breaths.
4. Pigeon Pose: Come to all fours on the bolster. Slide your left leg forward and place your left ankle on your right thigh. Keep your hips square to the front of the room and your spine straight. Stay here for 5-10 breaths, then switch legs.
5. Savasana: Place the bolster lengthwise on your mat. Lie down on your back and place your head on the bolster. Place your arms by your sides with your palms facing up. Close your eyes and relax. Stay here for 5-10 minutes.
20 Minute Restorative Yoga Sequence
Do you feel like you’re constantly on the go and don’t have time for a full yoga class? This 20 minute sequence is perfect for you! It’s a great way to relax and restore your body and mind.
1. Start in a seated position with your legs crossed, and your hands resting in your lap. Take a few deep breaths and relax your shoulders.
2. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
3. Hold for a few seconds, then inhale as you come back to a seated position.
4. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
5. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
6. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
7. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
8. Hold for a few seconds, then inhale as you come back to a seated position.
9. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
10. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
11. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
12. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
13. Hold for a few seconds, then inhale as you come back to a seated position.
14. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
15. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
16. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
17. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
18. Hold for a few seconds, then inhale as you come back to a seated position.
19. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
20. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
21. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
22. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
23. Hold for a few seconds, then inhale as you come back to a seated position.
24. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
25. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
26. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
27. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
28. Hold for a few seconds, then inhale as you come back to a seated position.
29. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
30. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
31. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
32. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
33. Hold for a few seconds, then inhale as you come back to a seated position.
34. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
35. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
36. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
37. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
38. Hold for a few seconds, then inhale as you come back to a seated position.
39. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
40. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
41. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
42. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
43. Hold for a few seconds, then inhale as you come back to a seated position.
44. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
45. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
46. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
47. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
48. Hold for a few seconds, then inhale as you come back to a seated position.
49. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
50. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
51. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
52. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
53. Hold for a few seconds, then inhale as you come back to a seated position.
54. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
55. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
56. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
57. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
58. Hold for a few seconds, then inhale as you come back to a seated position.
59. Reach your arms up overhead and lean to the right, keeping your spine long. Hold for a few seconds, then switch sides.
60. Reach your arms up overhead and clasp your hands together. Lift your chest and hold for a few seconds.
61. Release your hands and lower your arms. Take a few deep breaths and relax your shoulders.
62. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. If you can’t reach the ground, rest your hands on your thighs.
63. Hold for a few seconds, then inhale as you come back to a seated position.
64. Reach your arms up overhead and lean to the right, keeping your spine long.
Foundational Yoga Sequence
For Every Day
A foundational yoga sequence can be a great way to start your day or to wind down in the evening. This sequence can help to open your body, increase your flexibility and improve your overall sense of well-being.
The following sequence is designed to be practiced every day, but feel free to modify it to fit your own needs and abilities.
1. Sun Salutations
Sun salutations are a great way to warm up your body and get your blood flowing. They also help to increase your flexibility and strength.
2. Downward-Facing Dog
Downward-facing dog is a great pose for stretching your hamstrings, calves and back. It also helps to improve your circulation.
3. Cat-Cow
Cat-cow is a great pose for stretching your spine and releasing tension in your neck and back.
4. Child’s Pose
Child’s pose is a great way to relax and stretch your spine, hips and thighs.
5. Seated Forward Bend
Seated forward bend is a great way to stretch your hamstrings, hips and lower back.
6. Triangle Pose
Triangle pose is a great way to stretch your hip flexors, hamstrings and chest. It also helps to improve your balance and focus.
7. Half Camel Pose
Half camel pose is a great way to stretch your chest and improve your flexibility.
8. Mountain Pose
Mountain pose is a great way to improve your balance and posture. It also helps to increase your energy and stamina.
Ashtanga Yoga Sequence Primary
Series
The Primary Series of Ashtanga Yoga is also known as Yoga Chikitsa, which means “yoga therapy.” This sequence is designed to purify and detoxify the body. The poses are arranged in a specific order to systematically work through the body, cleansing each area as you go.
The Primary Series begins with Sun Salutations to warm up the body. Next, you move on to the standing poses, which work the legs, hips, and back. The next section is the seated poses, which focus on the abdomen and spine. The sequence concludes with the backbends and inversions.
The Primary Series is a challenging sequence, but it is also incredibly rewarding. It is a great way to purify and detoxify the body, and it can also help to improve flexibility and strength. If you are new to Ashtanga Yoga, be sure to take it slow and build up to the full 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.
