Gentle Prenatal Yoga Sequence
There’s no question that prenatal yoga is a boon to pregnant women. The practice can help keep women flexible and strong, can improve sleep and digestion, and can even help reduce the risk of certain pregnancy complications. But what about the question of what prenatal yoga sequence to follow?
There’s no one-size-fits-all answer to that question, of course, as the best prenatal yoga sequence for each woman will vary depending on her individual needs and preferences. However, the following sequence can provide a good starting point for prenatal yoga practice.
The sequence begins with a few gentle warm-up poses to help get the body moving and to increase blood flow and circulation. It then progresses to a series of standing poses, which can help to improve strength and stability. The sequence concludes with a few gentle seated and reclining poses, which can help to soothe and relax the body.
Here’s a look at the sequence:
Warm-Up Poses:
1. Cat-Cow Pose: Start on your hands and knees, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you tuck your chin and round your spine. Continue moving back and forth between these two poses, inhaling as you arch and exhale as you tuck.
2. Downward Dog Pose: From Cat-Cow, press your hands into the floor and lift your hips up and back, coming into Downward Dog. Keep your legs straight and your heels pressing down into the floor. Hold for a few breaths, then release and return to Cat-Cow.
3. Child’s Pose: From Downward Dog, step your feet forward and come into Child’s Pose. Sit on your heels and extend your arms forward, resting your forehead on the floor. Hold for a few breaths, then release and return to Downward Dog.
4. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the waist, and reach for your feet or ankles. Hold for a few breaths, then release and sit up.
5. Legs Up the Wall: Sit next to a wall and lie down on your back. Bring your legs up the wall and rest your head on the floor. Close your eyes and relax for a few minutes.
Standing Poses:
1. Mountain Pose: Start in Tadasana, or Mountain Pose. Stand with your feet hip-width apart and your toes pointing forward. Engage your abdominals and extend your spine upward. Hold for a few breaths.
2. Warrior I Pose: From Mountain Pose, step your left foot back and turn your left heel out. Reach your arms out to the sides and bend into your left leg, coming into Warrior I. Keep your right leg straight and your hips facing forward. Hold for a few breaths, then release and repeat on the other side.
3. Warrior II Pose: From Warrior I, extend your arms out to the sides and turn your right foot out to the right. Bend into your right leg, coming into Warrior II. Keep your left leg straight and your hips facing forward. Reach your arms out to the sides and hold for a few breaths.
4. Triangle Pose: From Warrior II, extend your left arm out to the side and reach your right hand down to the floor. Turn your right foot out to the right and extend your left leg straight out to the side. Hold for a few breaths, then release and repeat on the other side.
5. Half Moon Pose: From Triangle Pose, lift your right arm up and reach your left hand down to the floor. Keep your right leg straight and your hips facing forward. Hold for a few breaths, then release and repeat on the other side.
6. Chair Pose: From Half Moon Pose, bend your knees and squat down, coming into Chair Pose. Keep your spine straight and your chest lifted. Hold for a few breaths, then release and stand up.
7. Downward Dog Pose: From Chair Pose, press your hands into the floor and lift your hips up and back, coming into Downward Dog. Keep your legs straight and your heels pressing down into the floor. Hold for a few breaths, then release and return to Chair Pose.
Seated and Reclining Poses:
1. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the waist, and reach for your feet or ankles. Hold for a few breaths, then release and sit up.
2. Child’s Pose: From Cat-Cow, step your feet forward and come into Child’s Pose. Sit on your heels and extend your arms forward, resting your forehead on the floor. Hold for a few breaths, then release and return to Cat-Cow.
3. Legs Up the Wall: Sit next to a wall and lie down on your back. Bring your legs up the wall and rest your head on the floor. Close your eyes and relax for a few minutes.
4. Corpse Pose: Lie down on your back and relax your entire body. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.
Sample Sequence Aerial Yoga Peak Pose
Sequence
1. Warm up with a few Sun Salutations
2. In Downward Dog, step your right foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
3. From Downward Dog, lift your right leg up and over your head, and then lower it to the floor on the left side of your body.
4. Reach your right arm up toward the ceiling, and then lower it to the floor on the right side of your body.
5. Repeat steps 2-4 on the other side.
6. Come back into Downward Dog.
7. Step your right foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
8. From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body.
9. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
10. Repeat steps 8-9 on the other side.
11. Come back into Downward Dog.
12. Step your right foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
13. From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body.
14. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
15. Step your left foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
16. From Downward Dog, lift your right leg up and over your head, and then lower it to the floor on the left side of your body.
17. Reach your right arm up toward the ceiling, and then lower it to the floor on the right side of your body.
18. Come back into Downward Dog.
19. Step your right foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
20. From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body.
21. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
22. Step your left foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
23. From Downward Dog, lift your right leg up and over your head, and then lower it to the floor on the left side of your body.
24. Reach your right arm up toward the ceiling, and then lower it to the floor on the right side of your body.
25. Step your right foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
26. From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body.
27. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
28. Step your left foot forward between your hands, and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
29. From Downward Dog, lift your right leg up and over your head, and then lower it to the floor on the left side of your body.
30. Reach your right arm up toward the ceiling, and then lower it to the floor on the right side of your body.
This challenging sequence of poses is designed to help you build strength and flexibility in your aerial yoga practice. It is important to warm up with a few Sun Salutations before attempting this sequence.
Starting in Downward Dog, step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your right leg up and over your head, and then lower it to the floor on the left side of your body. Reach your right arm up toward the ceiling, and then lower it to the floor on the right side of your body.
Repeat steps 2-4 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and lower your left knee to the floor. You can keep your hands on the floor, or if you’re feeling adventurous, lift your hands off the floor and hold them parallel to your ears.
From Downward Dog, lift your left leg up and over your head, and then lower it to the floor on the right side of your body. Reach your left arm up toward the ceiling, and then lower it to the floor on the left side of your body.
Repeat steps 8-9 on the other side.
Come back into Downward Dog.
Step your right foot forward between your hands and
Gentle Yoga Sequence For Elderly
The elderly are among the most vulnerable populations when it comes to yoga. Their bones are more brittle, they are more prone to injury, and they may have difficulty with balance and coordination. However, with a little bit of creativity and caution, yoga can be a safe and beneficial activity for older adults.
The following sequence is designed specifically for elderly students. It is gentle and slow-paced, with plenty of modifications and options to make it accessible to everyone.
Start by standing in Mountain Pose (Tadasana). If you need to, you can use a chair for support.
Take a deep breath in, and as you exhale, fold forward into a Standing Forward Bend (Uttanasana). If you need to, you can place your hands on a chair or on the floor in front of you.
Inhale and rise back up to standing, then exhale and step or jump back into a Low Plank (Chaturanga Dandasana).
Inhale and lower down into a Push-Up Position (Downward-Facing Dog Pose), then exhale and step or jump forward into a Standing Forward Bend.
Inhale and rise back up to standing, then exhale and fold forward into a Standing Forward Bend.
Repeat this sequence 2-3 times.
If you have any health concerns, please consult your doctor before starting a yoga practice.
Green Tara Yoga Sequence
The Green Tara yoga sequence is designed to open the heart and mind, increase vitality and create a sense of ease and well-being. The sequence begins with a heart-opening pose to help you connect with your innermost feelings and emotions. From there, you will move through a sequence of energizing poses that will help you feel more awake and alert. The sequence finishes with a series of calming and restful poses to help you relax and rejuvenate.
Relax And Restore Yoga Sequence
This yoga sequence is designed to help you relax and restore your energy. The poses are gentle and calming, and they can be done in any order.
1. Child’s pose: Kneel on the floor, then sit back on your heels. Extend your arms forward, parallel to the floor, and rest your forehead on your hands. Stay in this pose for up to one minute.
2. Seated forward bend: Sit on the floor with your legs straight out in front of you. Bend forward from the waist, and extend your arms forward. Rest your forehead on your hands, or clasp your hands together. Stay in this pose for up to one minute.
3. Legs up the wall: Sit sideways next to a wall, and then swing your legs up the wall. Rest your head and shoulders on the floor, and extend your arms out to your sides. Stay in this pose for up to five minutes.
4. Cat-cow pose: Come to all fours on the floor. arch your back up like a cat, then drop your belly down like a cow. Repeat these movements for up to one minute.
5. Supine twist: Lie on your back on the floor, and hug your knees to your chest. Twist your torso to the right, and place your left hand on the floor behind you. Keep your eyes open, or close them if it feels more comfortable. Stay in this pose for up to one minute. Repeat on the other side.
6. Corpse pose: Lie on your back on the floor, and extend your arms out to your sides. Close your eyes, and allow your body to relax completely. Stay in this pose for up to five minutes.
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.
