Gentle Therapeutic Yoga Sequence
for Chronic Neck and Shoulder Pain
If you are one of the millions of people who suffer from chronic neck and shoulder pain, you know just how debilitating it can be. Not only can it make everyday activities difficult, but it can also lead to feelings of frustration and hopelessness.
But don’t worry – there is hope! A gentle therapeutic yoga sequence can help to ease chronic neck and shoulder pain. Here is a simple sequence that you can try:
1. Cat-Cow Pose
This pose is a great way to start your yoga practice, as it helps to warm up the spine and neck. Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your bellybutton to the floor and arch your back, and exhale as you tuck your chin and round your spine. Continue moving back and forth between these two poses for about five breaths.
2. Downward-Facing Dog Pose
This pose is a great way to stretch the shoulders, neck and upper back. Start on all fours, then press your hips up into the air and straighten your legs. Keep your hands shoulder-width apart and press your palms firmly into the floor. Hold the pose for five breaths.
3. Child’s Pose
This pose is a great way to stretch the hips, thighs and lower back. Start on your hands and knees, then sit back on your heels and fold your torso forward. Extend your arms out in front of you and rest your forehead on the floor. Hold the pose for five breaths.
4. Seated Forward Bend
This pose is a great way to stretch the hamstrings, hips and lower back. Sit on the floor with your legs straight out in front of you. Bend forward from the hips and extend your arms out in front of you. Hold the pose for five breaths.
5. Upward-Facing Dog Pose
This pose is a great way to stretch the chest, shoulders and upper back. Start in Downward-Facing Dog Pose, then press your hips up into the air and straighten your legs. Keep your hands shoulder-width apart and press your palms firmly into the floor. Now, tilt your head back and look up at the ceiling. Hold the pose for five breaths.
6. Bridge Pose
This pose is a great way to stretch the chest, hips and thighs. Lie on your back on the floor, with your feet flat on the floor and your legs bent. Place your hands on the floor on either side of your body. Now, press your feet and hands into the floor and lift your torso and hips into the air. Keep your chin tucked and hold the pose for five breaths.
7. Corpse Pose
This pose is a great way to end your yoga practice. It is a resting pose that allows your body to relax and rejuvenate. Lie on your back on the floor, with your feet flat on the floor and your legs bent. Place your hands on the floor on either side of your body. Now, let your entire body relax and sink into the floor. Stay in the pose for five minutes.
If you are suffering from chronic neck and shoulder pain, try this gentle therapeutic yoga sequence. It may not cure your pain overnight, but it can help to ease the discomfort and make everyday activities a bit easier.
Restorative Yoga Sequence For Charkas
The following sequence is designed to open and energize the chakras, promoting balance and well-being.
1. Muladhara (ROOT CHAKRA)
Muladhara is located at the base of the spine and is associated with stability, grounding, and security. To open and energize this chakra, begin by standing with your feet hip-width apart and grounding yourself by pressing your feet firmly into the ground. Inhale and lift your torso up, then exhale and fold forward, bending from the hips. Place your hands on the ground in front of you and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to standing.
2. Svadhisthana (SACRAL CHAKRA)
Svadhisthana is located in the lower abdomen and is associated with feelings of pleasure, sexuality, and creativity. To open and energize this chakra, begin by sitting with your legs crossed and your spine straight. Inhale and raise your arms overhead, then exhale and lean forward, folding at the waist. Reach your hands toward the ground in front of you, and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to sitting.
3. Manipura (SOLAR PLEXUS CHAKRA)
Manipura is located in the upper abdomen and is associated with feelings of power, confidence, and self-esteem. To open and energize this chakra, begin by standing with your feet hip-width apart and your hands on your hips. Inhale and lift your torso up, then exhale and fold forward, bending from the hips. Place your hands on the ground in front of you and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to standing.
4. Anahata (HEART CHAKRA)
Anahata is located in the center of the chest and is associated with feelings of love, compassion, and peace. To open and energize this chakra, begin by sitting with your legs crossed and your spine straight. Inhale and raise your arms overhead, then exhale and lean forward, folding at the waist. Reach your hands toward the ground in front of you, and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to sitting.
5. Vishuddha (THROAT CHAKRA)
Vishuddha is located in the throat and is associated with communication, expression, and self-awareness. To open and energize this chakra, begin by sitting with your legs crossed and your spine straight. Inhale and raise your arms overhead, then exhale and lean forward, folding at the waist. Reach your hands toward the ground in front of you, and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to sitting.
6. Ajna (3RD EYE CHAKRA)
Ajna is located in the center of the forehead and is associated with intuition, insight, and imagination. To open and energize this chakra, begin by sitting with your legs crossed and your spine straight. Inhale and raise your arms overhead, then exhale and lean forward, folding at the waist. Reach your hands toward the ground in front of you, and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to sitting.
7. Sahasrara (CROWN CHAKRA)
Sahasrara is located at the top of the head and is associated with enlightenment, divine connection, and self-realization. To open and energize this chakra, begin by sitting with your legs crossed and your spine straight. Inhale and raise your arms overhead, then exhale and lean forward, folding at the waist. Reach your hands toward the ground in front of you, and allow your head to hang down. Stay here for several deep breaths, then slowly rise back up to sitting.
When finished, sit for a few minutes with your eyes closed, focusing on your breath and allowing the energy of the chakras to circulate throughout your body.
Star Wars Yoga Sequence
The Force is strong in you. Use it to power your yoga practice with this Star Wars yoga sequence.
1. Start in Downward Dog. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
2. Step your right foot forward into a low lunge, and reach your left arm up to the sky.
3. Hold for a few breaths, then switch sides.
4. From Downward Dog, inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
5. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
6. Hold for a few breaths, then switch sides.
7. Come back to Downward Dog. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
8. Step your right foot forward into a low lunge, and reach your left arm up to the sky.
9. Hold for a few breaths, then come back to Downward Dog.
10. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
11. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
12. Hold for a few breaths, then come back to Downward Dog.
13. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
14. Step your right foot forward into a low lunge, and reach your left arm up to the sky.
15. Hold for a few breaths, then come back to Downward Dog.
16. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
17. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
18. Hold for a few breaths, then come back to Downward Dog.
19. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
20. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
21. Hold for a few breaths, then come back to Downward Dog.
22. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
23. Step your right foot forward into a low lunge, and reach your left arm up to the sky.
24. Hold for a few breaths, then come back to Downward Dog.
25. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
26. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
27. Hold for a few breaths, then come back to Downward Dog.
28. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
29. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
30. Hold for a few breaths, then come back to Downward Dog.
31. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
32. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
33. Hold for a few breaths, then come back to Downward Dog.
34. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
35. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
36. Hold for a few breaths, then come back to Downward Dog.
37. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
38. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
39. Hold for a few breaths, then come back to Downward Dog.
40. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
41. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
42. Hold for a few breaths, then come back to Downward Dog.
43. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
44. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
45. Hold for a few breaths, then come back to Downward Dog.
46. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
47. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
48. Hold for a few breaths, then come back to Downward Dog.
49. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
50. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
51. Hold for a few breaths, then come back to Downward Dog.
52. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
53. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
54. Hold for a few breaths, then come back to Downward Dog.
55. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
56. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
57. Hold for a few breaths, then come back to Downward Dog.
58. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
59. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
60. Hold for a few breaths, then come back to Downward Dog.
61. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
62. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
63. Hold for a few breaths, then come back to Downward Dog.
64. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
65. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
66. Hold for a few breaths, then come back to Downward Dog.
67. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
68. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
69. Hold for a few breaths, then come back to Downward Dog.
70. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
71. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
72. Hold for a few breaths, then come back to Downward Dog.
73. Inhale as you reach your right hand up to the sky, and exhale as you reach your left hand down to the ground.
74. Step your left foot forward into a low lunge, and reach your right arm up to the sky.
75. Hold for a few breaths, then
Hatha Yoga Poses Sequence Youtube
There are many different types of yoga, but hatha yoga is one of the most popular. Hatha yoga is a gentle form of yoga that is perfect for beginners. It is a good way to learn the basics of yoga and to get in touch with your body.
Hatha yoga poses are a sequence of poses that are typically done in a specific order. This sequence of poses is designed to help you stretch and strengthen your body. It also helps to improve your flexibility and balance.
The following is a basic hatha yoga sequence that you can do at home:
1. Mountain pose – This is the basic standing pose. Stand with your feet hip-width apart and your arms at your sides.
2. Downward-facing dog – This is a basic yoga pose that helps to stretch your back and hamstrings. Get on all fours with your hands below your shoulders and your knees below your hips. Arch your back and tuck your chin.
3. Warrior I – This is a basic yoga pose that helps to strengthen your legs and open your hips. Stand with your feet hip-width apart and turn your right foot out 90 degrees. Extend your left arm up and reach your right hand to your right ankle.
4. Triangle pose – This is a basic yoga pose that helps to open your hips and chest. Stand with your feet 3-4 feet apart and turn your right toes out 90 degrees. Extend your left arm out to the side and reach your right hand to your right ankle.
5. Chair pose – This is a basic yoga pose that helps to strengthen your legs and glutes. Stand with your feet hip-width apart and bend your knees so that your thighs are parallel to the floor. Reach your arms out to the sides and then clasp your hands together.
6. Cobra pose – This is a basic yoga pose that helps to stretch your back and open your chest. Lie on your stomach with your legs hip-width apart. Place your hands on the floor next to your shoulders. Arch your back and lift your head and chest off the floor.
7. Child’s pose – This is a basic yoga pose that helps to stretch your hips, thighs, and back. Kneel on the floor with your knees hip-width apart. Extend your arms out to the sides and then fold your torso forward, so that your forehead is resting on the floor.
8. Corpse pose – This is a basic yoga pose that helps to relax your body and mind. Lie on your back with your legs outstretched and your arms by your sides. Close your eyes and relax your body and mind.
Power Yoga Sequence Video
There are many yoga sequences available online, and while they are all great, sometimes you may just want a quick and easy power yoga sequence to follow. This video will give you a great power yoga sequence that you can follow along with at home. The power yoga sequence is a little more vigorous than a basic yoga sequence, but it is still accessible to most beginners.
The power yoga sequence video is just over 10 minutes long, and it is a great way to start your day or to work out any built-up tension. The sequence begins with a few basic poses to warm up the body, and then it moves on to more challenging poses. The sequence finishes with a few relaxing poses to help you wind down.
If you are new to power yoga, it is important to take things slowly and not to push yourself too hard. Remember to always listen to your body and to stop if you feel any pain or discomfort.
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.
