Gentle Yoga Asana Sequence
for Core Strength
The practice of yoga is about so much more than just the poses. It is a holistic system that encompasses a way of living, thinking, and being in the world. However, that doesn’t mean that the physical practice of asana isn’t incredibly beneficial! In fact, one of the many things that yoga offers is a strong and healthy core.
A strong core is essential for overall health and fitness. It helps to protect the spine and supports the body in all activities. A weak core can lead to back pain, poor posture, and inefficient movement.
The following yoga sequence is designed to strengthen the core muscles. It is a gentle sequence that can be practiced by all levels, from beginner to advanced. Be sure to take your time and focus on your breath as you move through the poses.
1. Child’s Pose (Balasana)
This pose is a great way to start your practice and to warm up the core muscles. It is a calming pose that helps to soothe the mind and relax the body.
Start in a kneeling position. Bring your big toes together and sit back on your heels. Extend your arms out in front of you and fold forward, resting your forehead on the floor. Hold for 5-10 breaths.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose is a great way to warm up the spine and to activate the core muscles. It is a gentle backbend and spinal twist that helps to increase flexibility and range of motion.
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your spine up and look up towards the ceiling. Exhale as you round your spine and tuck your chin towards your chest. Hold for 5-10 breaths.
3. Downward Dog (Adho Mukha Svanasana)
This pose is a staple in most yoga sequences and for good reason! It is a great pose for strengthening the core muscles and the entire body.
Start in a tabletop position. Exhale as you tuck your toes and lift your hips up and back, extending your arms and legs. Keep your head between your arms and your heels pressed firmly into the ground. Hold for 5-10 breaths.
4. Upward Dog (Urdhva Mukha Svanasana)
This pose is a great counterpose to Downward Dog. It strengthens the core muscles and helps to open the chest and shoulders.
Start in Downward Dog. Inhale as you lift your head and torso up and forward, extending your arms and legs. Keep your hips pressed firmly into the ground. Hold for 5-10 breaths.
5. Boat Pose (Navasana)
This pose is a great way to strengthen the core muscles and to improve balance and stability. It is a challenging pose, so be sure to take your time and build up to it.
Start in a seated position. Lean back slightly and lift your feet off the ground, bringing your knees towards your chest. Extend your arms forward and balance on your sitting bones. Hold for 5-10 breaths.
6. Plank Pose (Phalakasana)
This pose is a great way to strengthen the core muscles and to improve balance and stability. It is a challenging pose, so be sure to take your time and build up to it.
Start in a tabletop position. Exhale as you tuck your toes and lift your hips up and back, extending your arms and legs. Keep your head between your arms and your heels pressed firmly into the ground. Hold for 5-10 breaths.
7. Side Plank (Vasisthasana)
This pose is a great way to strengthen the core muscles and to improve balance and stability. It is a challenging pose, so be sure to take your time and build up to it.
Start in a plank position. Shift your weight to one hand and rotate your body so that your feet are stacked on top of each other. Keep your hips lifted and your core engaged. Hold for 5-10 breaths.
8. Reverse Plank (Purvottanasana)
This pose is a great way to strengthen the core muscles and to improve balance and stability. It is a challenging pose, so be sure to take your time and build up to it.
Start in a tabletop position. Exhale as you tuck your toes and lift your hips up and back, extending your arms and legs. Keep your head between your arms and your heels pressed firmly into the ground. Hold for 5-10 breaths.
9. Thread the Needle (Parsva Balasana)
This pose is a great way to stretch the core muscles and to improve flexibility. It is a gentle pose that can be practiced by all levels.
Start in a tabletop position. Slide your left hand under your right arm and extend your right arm out to the side. Gently twist your torso to the right and rest your head on your right arm. Hold for 5-10 breaths. Repeat on the other side.
Soccer Yoga Sequence
1. Warm up your body.
Start by warming up your body with some light cardio. A few minutes of jogging, running, biking, or jumping rope will do the trick.
2. Do some static stretching.
Next, do some static stretching. This will help to loosen up your muscles and increase your range of motion.
3. Do some soccer-specific stretching.
Now it’s time to do some soccer-specific stretching. This will help to improve your flexibility and agility on the soccer field.
4. Do some yoga poses.
Finally, do some yoga poses. This will help to improve your overall fitness and well-being.
The following yoga sequence is designed to improve your flexibility, agility, and overall fitness on the soccer field.
1. Warm up your body with some light cardio.
2. Do some static stretching.
3. Do some soccer-specific stretching.
4. Do some yoga poses.
1. Jog or run in place for a few minutes to warm up your body.
2. Do some static stretching.
Stretch your hamstrings, quads, hip flexors, and calves. Hold each stretch for 30 seconds.
3. Do some soccer-specific stretching.
Stretch your groin, hip abductors, and hip extensors. Hold each stretch for 30 seconds.
4. Do some yoga poses.
Stretch your upper body with some basic yoga poses like Downward Dog, Child’s Pose, and Cat-Cow. Hold each pose for 30 seconds.
Now it’s time to do some yoga poses that will improve your flexibility and agility on the soccer field.
1. Downward Dog.
Start in Downward Dog. This pose will stretch your hamstrings, calves, and upper back.
2. Half Camel.
Next, move on to Half Camel. This pose will stretch your hip flexors and abdominal muscles.
3. Warrior I.
Then move on to Warrior I. This pose will stretch your groin, hip flexors, and quadriceps.
4. Tree Pose.
Finish with Tree Pose. This pose will improve your balance and stability.
I Hour Yoga Sequence
This one-hour yoga sequence is designed to energize and invigorate your body and mind. The sequence is a mix of sun salutations, standing poses, seated poses, and backbends. It is a great sequence to do when you are feeling tired or run down, or when you need an energy boost.
1. Begin by standing in mountain pose.
2. Inhale as you reach your arms up overhead.
3. Exhale as you fold forward into a standing forward fold.
4. Inhale as you reach your arms up overhead and arch your back.
5. Exhale as you fold forward into a standing forward fold.
6. Repeat steps 2-5 3-5 times.
7. Standing in mountain pose, inhale as you reach your arms up overhead.
8. Exhale as you step or jump your feet 3-4 feet apart.
9. Inhale as you reach your arms up overhead.
10. Exhale as you fold forward into a low plank pose.
11. Inhale as you lower your knees to the ground.
12. Exhale as you step or jump your feet back to plank pose.
13. Inhale as you lower your body to the ground.
14. Exhale as you press yourself up to Cobra pose.
15. Inhale as you lower yourself back to the ground.
16. Repeat steps 10-15 3-5 times.
17. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
18. Exhale as you fold forward into a low plank pose.
19. Inhale as you lower your knees to the ground.
20. Exhale as you step or jump your feet back to plank pose.
21. Inhale as you lower your body to the ground.
22. Exhale as you press yourself up to Cobra pose.
23. Inhale as you lower yourself back to the ground.
24. Repeat steps 18-23 3-5 times.
25. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
26. Exhale as you fold forward into a low plank pose.
27. Inhale as you lower your knees to the ground.
28. Exhale as you step or jump your feet back to plank pose.
29. Inhale as you lower your body to the ground.
30. Exhale as you press yourself up to Cobra pose.
31. Inhale as you lower yourself back to the ground.
32. Repeat steps 26-31 3-5 times.
33. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
34. Exhale as you fold forward into a low plank pose.
35. Inhale as you lower your knees to the ground.
36. Exhale as you step or jump your feet back to plank pose.
37. Inhale as you lower your body to the ground.
38. Exhale as you press yourself up to Cobra pose.
39. Inhale as you lower yourself back to the ground.
40. Repeat steps 34-39 3-5 times.
41. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
42. Exhale as you fold forward into a low plank pose.
43. Inhale as you lower your knees to the ground.
44. Exhale as you step or jump your feet back to plank pose.
45. Inhale as you lower your body to the ground.
46. Exhale as you press yourself up to Cobra pose.
47. Inhale as you lower yourself back to the ground.
48. Repeat steps 42-47 3-5 times.
49. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
50. Exhale as you fold forward into a low plank pose.
51. Inhale as you lower your knees to the ground.
52. Exhale as you step or jump your feet back to plank pose.
53. Inhale as you lower your body to the ground.
54. Exhale as you press yourself up to Cobra pose.
55. Inhale as you lower yourself back to the ground.
56. Repeat steps 50-55 3-5 times.
57. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
58. Exhale as you fold forward into a low plank pose.
59. Inhale as you lower your knees to the ground.
60. Exhale as you step or jump your feet back to plank pose.
61. Inhale as you lower your body to the ground.
62. Exhale as you press yourself up to Cobra pose.
63. Inhale as you lower yourself back to the ground.
64. Repeat steps 58-63 3-5 times.
65. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
66. Exhale as you fold forward into a low plank pose.
67. Inhale as you lower your knees to the ground.
68. Exhale as you step or jump your feet back to plank pose.
69. Inhale as you lower your body to the ground.
70. Exhale as you press yourself up to Cobra pose.
71. Inhale as you lower yourself back to the ground.
72. Repeat steps 66-71 3-5 times.
73. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
74. Exhale as you fold forward into a low plank pose.
75. Inhale as you lower your knees to the ground.
76. Exhale as you step or jump your feet back to plank pose.
77. Inhale as you lower your body to the ground.
78. Exhale as you press yourself up to Cobra pose.
79. Inhale as you lower yourself back to the ground.
80. Repeat steps 74-79 3-5 times.
81. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
82. Exhale as you fold forward into a low plank pose.
83. Inhale as you lower your knees to the ground.
84. Exhale as you step or jump your feet back to plank pose.
85. Inhale as you lower your body to the ground.
86. Exhale as you press yourself up to Cobra pose.
87. Inhale as you lower yourself back to the ground.
88. Repeat steps 82-87 3-5 times.
89. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
90. Exhale as you fold forward into a low plank pose.
91. Inhale as you lower your knees to the ground.
92. Exhale as you step or jump your feet back to plank pose.
93. Inhale as you lower your body to the ground.
94. Exhale as you press yourself up to Cobra pose.
95. Inhale as you lower yourself back to the ground.
96. Repeat steps 90-95 3-5 times.
97. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
98. Exhale as you fold forward into a low plank pose.
99. Inhale as you lower your knees to the ground.
100. Exhale as you step or jump your feet back to plank pose.
101. Inhale as you lower your body to the ground.
102. Exhale as you press yourself up to Cobra pose.
103. Inhale as you lower yourself back to the ground.
104. Repeat steps 98-103 3-5 times.
105. Inhale as you reach your arms up overhead and step or jump your feet 3-4 feet apart.
106. Exh
Restorative Yoga Sequence Fall
is the time of year when the leaves start to change colors, the temperature begins to drop and we all start to prepare for the winter ahead. This restorative yoga sequence will help you to relax and prepare your body and mind for the colder months ahead. The sequence will help to improve your circulation, increase your flexibility and help to relieve stress and tension. 1. Start by lying down on your back and bring your knees into your chest. Place your hands on your knees and rock your hips back and forth for a few seconds. This will help to loosen up your hips and get them ready for the rest of the sequence. 2. Next, extend your legs out to the side and rest them on the floor. Cross your left ankle over your right thigh and allow your left knee to fall open. Take a few deep breaths in this position and then switch legs. 3. Now, extend your legs straight out in front of you. Place a bolster or pillow between your legs and rest your forehead on the bolster. Allow yourself to relax in this position and take deep breaths for a few minutes. 4. Next, bring your knees back into your chest and hug them close to your body. Place your hands on your knees and rock your hips back and forth for a few seconds. 5. Finally, extend your legs out to the side and rest them on the floor. Cross your left ankle over your right thigh and allow your left knee to fall open. Take a few deep breaths in this position and then switch legs. Repeat the entire sequence 2-3 times. This restorative yoga sequence will help to relax and prepare your body and mind for the colder months ahead. The sequence will help to improve your circulation, increase your flexibility and help to relieve stress and tension.
Seated Yoga Pose Sequence For Seniors
The seated yoga poses sequence for seniors is a great way to improve flexibility, balance and strength. The poses are also great for improving circulation and digestion. The following sequence is designed for those who are seated in a chair.
Pose 1: Seated Forward Bend
Sit in a comfortable position in your chair with your spine straight. Inhale and reach your arms up over your head. Exhale and fold forward, bending at your hips. Allow your head to hang down. Hold this pose for a few seconds and then inhale and slowly return to the starting position.
Pose 2: Seated Half Camel
Sit in a comfortable position in your chair with your spine straight. Inhale and reach your arms up over your head. Exhale and fold forward, bending at your hips. Allow your head to hang down. Reach your right hand to your left ankle and your left hand to your right ankle. Hold this pose for a few seconds and then inhale and slowly return to the starting position.
Pose 3: Seated Wide Angle Forward Bend
Sit in a comfortable position in your chair with your spine straight. Spread your legs as wide as possible and point your toes outward. Inhale and reach your arms up over your head. Exhale and fold forward, bending at your hips. Allow your head to hang down. Hold this pose for a few seconds and then inhale and slowly return to the starting position.
Pose 4: Seated Half King Pigeon
Sit in a comfortable position in your chair with your spine straight. Bend your right knee and place your right ankle on your left thigh. Reach your right hand to your right ankle and your left hand to your left ankle. Hold this pose for a few seconds and then inhale and slowly return to the starting position. Repeat on the other side.
Pose 5: Seated Cat-Cow
Sit in a comfortable position in your chair with your spine straight. Inhale and arch your back, pushing your chest out and tucking your chin into your chest. Exhale and round your back, tucking your chin and pushing your chest out. Repeat this sequence a few times.
Pose 6: Seated Crossing Legs
Sit in a comfortable position in your chair with your spine straight. Cross your left ankle over your right thigh and press your left thigh against your ankle. Hold this pose for a few seconds and then switch legs.
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.
