Gentle Yoga Sequence For Fall
Hey everyone! I hope you all are having a great fall! Here is a gentle yoga sequence to help you transition in to the colder weather. This sequence is great for all levels and can be modified to fit your needs. Enjoy!
WARM-UP
Start by warming up your body with some gentle stretching.
1. Cat-Cow pose: Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you drop your belly to the floor and look up, then exhale as you round your spine and tuck your chin. Repeat for 10-15 reps.
2. Downward-Facing Dog: From all fours, press into your hands and feet and lift your hips up in to the air. Keep your spine long as you hold for 5-10 breaths.
3. Child’s pose: Come to all fours and then sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
SEQUENCE
1. Camel pose: Come to kneeling on the mat. Place your hands on your lower back with your fingers pointing down. Inhale as you reach back for your heels, then exhale as you lean forward and press your hips up in to the air. Keep your neck long and your gaze forward. Hold for 5-10 breaths.
2. Upward-Facing Dog: Come to all fours and then curl your toes under. Inhale as you press your hips up in to the air and straighten your arms. Keep your neck long and your gaze forward. Hold for 5-10 breaths.
3. Half Camel pose: Come to kneeling on the mat. Place your hands on your lower back with your fingers pointing down. Inhale as you reach back for your heels, then exhale as you lean forward and press your hips up in to the air. Keep your neck long and your gaze forward. Hold for 5-10 breaths.
4. Low Lunge: Step your left foot in between your hands and press your hips up in to the air. Keep your spine long and your chest open as you hold for 5-10 breaths. Repeat on the other side.
5. Bridge pose: Lie on your back on the mat and place your feet flat on the floor with your knees bent. Inhale as you press into your feet and lift your hips up in to the air. Keep your spine long and your chest open as you hold for 5-10 breaths.
6. Seated Forward Fold: Sit on the floor with your legs straight out in front of you. Inhale as you reach for your toes, then exhale as you fold forward. Keep your spine long and your chest open as you hold for 5-10 breaths.
7. Corpse pose: Lie on your back on the mat and let your feet fall open to the sides. Close your eyes and relax your whole body. Hold for 5-10 minutes.
Everyday Yoga Sequence
This sequence is designed to help you open your hips and get your body moving. It is a great sequence to do everyday, or whenever you need to move your body and open your hips.
1. Start in Downward Dog.
2. Step your right foot forward between your hands, and sink your hips back towards your heels.
3. Square your hips towards the front of the room, and reach your arms forward.
4. Hold for 5-10 breaths, then step your left foot forward and repeat on the other side.
5. From Downward Dog, lift your right leg up towards the ceiling.
6. Point your toes, and reach your leg towards the ceiling.
7. Hold for 5-10 breaths, then switch legs and repeat.
8. From Downward Dog, curl your toes under and lift your hips up towards the ceiling.
9. Hold for 5-10 breaths.
10. Release and return to Downward Dog.
Seated Chair Yoga Sequence
for Office Workers
Do you spend hours upon hours at a desk, hunched over a computer? If so, you’re not alone. According to the U.S. Department of Labor, Americans now spend an average of 9.5 hours a day sitting, up from 7.7 hours in 1965. And that doesn’t include the time we spend driving.
While sitting all day isn’t good for our health, there are things we can do to help counteract the negative effects. One of those things is yoga.
A seated yoga sequence can help to loosen up the body, improve circulation, and relieve tension in the neck and shoulders. It can also help to increase energy and vitality, and promote a sense of calm and focus.
If you have a regular yoga practice, you can do the seated sequence as is. If you’re new to yoga, or if you’re not able to do a full yoga sequence, you can modify the poses as needed.
The following seated yoga sequence is designed for office workers. It can be done at any time of day, but it’s especially good to do in the morning or evening, when you’ve been sitting for a while.
1. Seated spinal twist
Start by sitting up tall in your chair with your feet flat on the floor. Inhale and reach your arms up overhead. Exhale and twist to the right, lowering your right hand to the outside of your right thigh. Inhale and look up. Exhale and twist to the right again. Repeat 3-5 times.
2. Seated forward bend
Next, sit up tall and fold forward. Let your head and neck hang down, and if you can, reach your hands toward the floor. Hold for 5-10 breaths.
3. Seated mountain pose
Come back to center and sit up tall. Reach your arms up overhead, and imagine that you’re growing tall like a mountain. Hold for 5-10 breaths.
4. Seated cat-cow
Inhale and arch your back like a cat. Exhale and round your back like a cow. Repeat 3-5 times.
5. Seated eagle pose
Sit up tall and cross your left ankle over your right thigh. Reach your arms out to the sides, and clasp your hands together. Hold for 5-10 breaths. Repeat on the other side.
6. Seated hamstring stretch
Sit up tall and extend your left leg out in front of you. Bend your right knee and reach for your right toes with your right hand. Hold for 5-10 breaths, then switch sides.
7. Seated shoulder stretch
Sit up tall and extend your arms out to the sides, shoulder-width apart. Bend your elbows and reach your hands toward the floor. Hold for 5-10 breaths.
8. Seated head-to-knee pose
Sit up tall and extend your left leg out in front of you. Bend your right knee and reach for your right toes with your right hand. fold forward and reach for your left foot with your left hand. Hold for 5-10 breaths, then switch sides.
Yoga Sequence For Back Pain Relief
There are many yoga poses that can help to relieve back pain. In this sequence, we will focus on poses that stretch and open the back, as well as poses that help to strengthen the back muscles.
1. Child’s Pose (Balasana) – This pose is a great way to start to open the back. It helps to stretch the lower back and hips.
2. Cat/Cow Pose (Marjaryasana/Bitilasana) – This pose helps to warm up the spine and stretch the back muscles.
3. Downward Dog (Adho Mukha Svanasana) – This pose is a great way to stretch the back and hamstrings.
4. Camel Pose (Ustrasana) – This pose stretches the back and chest.
5. Bridge Pose (Setu Bandha Sarvangasana) – This pose strengthens the back muscles and opens the chest.
6. Warrior I (Virabhadrasana I) – This pose stretches the back and hips.
7. Triangle Pose (Trikonasana) – This pose stretches the back and hips.
8. Seated Forward Bend (Paschimottanasana) – This pose stretches the back and hamstrings.
9. Corpse Pose (Savasana) – This pose is a great way to end a yoga practice. It helps to relax the body and mind.
Frog Pose Yoga Sequence
The Frog Pose Yoga Sequence is a great way to open up your hips and groin. This sequence is also great for people who sit all day, as it helps to open up the hips and groin. The Frog Pose Yoga Sequence is also great for people who have tight hips.
1. Start by sitting on the ground with your legs in front of you.
2. Bend your knees and place your feet flat on the ground.
3. Place your hands on the ground in front of you.
4. Slowly press your hips down towards the ground.
5. Hold this position for 30 seconds.
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.
