Goat Yoga Sequence
The following goat yoga sequence is designed to open your hips and heart while providing a playful experience with goats.
1. Mountain pose (Tadasana)
Stand tall with your feet hip-width apart and your weight evenly distributed. Ground your feet into the earth, and lengthen up through your spine. Bring your palms together at your heart and take a deep breath in.
2. Triangle pose (Trikonasana)
From mountain pose, step your left foot back 3-4 feet and angle your left toes towards the top of your mat. Reach your right hand towards the sky, and keep your left hand on your hip. Lengthen your spine and reach your heart forward. Hold for 5-8 breaths, then switch sides.
3. Half Camel pose (Ardha Ustrasana)
From triangle pose, reach your right hand towards the sky and tuck your left hand under your right thigh. Push your hips forward and arch your back, reaching for your heels. Hold for 5-8 breaths, then switch sides.
4. Downward-facing dog (Adho Mukha Svanasana)
From half camel pose, tuck your chin and push your hips back to come into downward-facing dog. Spread your fingers wide and press your heels towards the ground. Hold for 5-8 breaths.
5. Child’s pose (Balasana)
From downward-facing dog, step your feet together and fold forward, coming into child’s pose. Bring your forehead to the ground and extend your arms in front of you. Hold for 5-8 breaths.
6. Goat pose (Sanskrit: Kapotasana)
From child’s pose, come into a seated position and extend your legs out in front of you. Place your hands on the ground behind you and lean back, arching your back. Lift your head and chest and tuck your chin. Hold for 5-8 breaths.
7. Camel pose (Ustrasana)
From goat pose, come into a kneeling position. Reach your hands towards the sky and arch your back, tucking your chin. Hold for 5-8 breaths.
8. Fish pose (Sanskrit: Matsyasana)
From camel pose, sit back on your heels and fold forward, coming into fish pose. Place your hands on the ground alongside your body and tuck your chin. Hold for 5-8 breaths.
9. Corpse pose (Sanskrit: Savasana)
From fish pose, release your hands and extend your legs out in front of you. Let your feet fall to the side and relax your entire body. Close your eyes and breathe deeply for 5-10 minutes.
Best Yoga Sequencing Cards
Sequencing your yoga practice is key to getting the most out of your time on the mat. You want to make sure that you are starting with a warm up, moving on to some basic poses and then ending with a cool down.
The Yoga Sequencing Cards from YogiApproved make it easy to create the perfect yoga sequence each and every time. These cards are designed to help you build a well-rounded yoga practice that will work your entire body.
The cards are color coded, making it easy to find the right pose for your needs. The blue cards are basic poses, while the orange cards are more advanced. There are also cards for warm-ups, cool-downs and meditation.
The YogiApproved Yoga Sequencing Cards are a great way to take your yoga practice to the next level.
Hot Yoga Sequence Video
I’ve been practicing yoga for a while now and really enjoy the benefits it has brought to my life. I’ve also been teaching a few classes here and there. After seeing a lot of people post about the “hot yoga” craze on social media, I decided to give it a try. Let me just say, I am HOOKED!
Hot yoga is a sequence of yoga poses done in a room heated to about 105 degrees. This type of yoga is said to offer a lot of benefits that regular yoga doesn’t, such as increased flexibility, detoxification, and weight loss.
I’ve found that hot yoga really does offer all of those benefits and more. The heat allows you to stretch deeper into the poses, which increases your flexibility. The detoxification comes from the increased blood flow and sweat production, and the weight loss is a result of the increased heart rate and calorie burn.
If you’re thinking of giving hot yoga a try, I highly recommend it! Just be sure to drink plenty of water before and after class and to take it slow in the beginning. I promise you’ll love it!
Adaptive Yoga Sequence
Sciatica is a common condition that can cause pain, tingling, or numbness in the lower back, buttocks, and legs. The pain can range from mild to severe, and it may come and go. The cause of sciatica is often a herniated disk, although other things can cause the condition as well.
There is no one-size-fits-all approach to treating sciatica, but a yoga sequence may help to relieve some of the symptoms. The following sequence is designed to stretch and open the hips and lower back, which can help to ease the pressure on the sciatic nerve.
The sequence should be performed slowly and gently, and it’s important to listen to your body and stop if you feel any pain.
1. Seated forward fold
Start in a seated position with your legs straight out in front of you. hinge at the waist and fold forward, reaching for your toes. Allow your head to hang down, and take deep breaths. Hold for 30 seconds.
2. Pigeon pose
Come to all fours and bring your left knee forward so that it’s in line with your left hand. Keep your right leg extended behind you. Gently lower your left ankle to the floor. Stay here for 30 seconds, then switch sides.
3. Child’s pose
From all fours, lower your hips to the floor and extend your arms in front of you. Rest your forehead on the floor and take deep breaths. Stay here for 30 seconds.
4. Low lunge
From Child’s pose, step your right foot forward between your hands. Lunge forward, keeping your left knee behind your toes. Reach your arms overhead and hold for 30 seconds. Switch sides.
5. Camel pose
Come to a kneeling position and place your hands on your lower back. Push your hips forward and arch your back, reaching for your heels. Hold for 30 seconds.
6. Seated spinal twist
Sit with your legs extended in front of you. Cross your right ankle over your left knee and sit up tall. Twist to the right, placing your left hand on the floor behind you and your right hand on your right knee. Hold for 30 seconds, then switch sides.
Mindful Yoga Sequence
for Back Pain
We all know that yoga is great for improving flexibility, strength, and balance, but did you know that it can also help relieve back pain? A regular yoga practice can help to stretch and strengthen the muscles in your back, as well as improve your posture.
If you are suffering from back pain, here is a sequence of yoga poses that can help to ease the discomfort.
1. Seated Forward Bend
This pose is a great way to start to stretch the muscles in your back. Start by sitting on the floor with your legs straight in front of you. Reach your arms out to the sides and fold forward, reaching for your toes. Hold the pose for a few breaths, then slowly release and return to sitting.
2. Child’s Pose
This pose is a great way to stretch the muscles in your back and hips. Start by kneeling on the floor, then fold forward, placing your forehead on the floor. Extend your arms out in front of you and relax your body into the pose. Hold the pose for a few breaths, then slowly release and return to kneeling.
3. Cat-Cow Pose
This pose is a great way to warm up your back muscles before doing more strenuous poses. Start on all fours on the floor, then inhale as you arch your back and look up at the ceiling. Exhale as you tuck your chin and round your back, looking at your navel. Repeat the sequence a few times, then return to all fours.
4. Downward-Facing Dog
This pose is a great way to stretch the muscles in your back and hamstrings. Start in plank pose, then tuck your toes and lift your hips up in the air, forming an inverted V shape with your body. Hold the pose for a few breaths, then slowly release and return to plank pose.
5. Triangle Pose
This pose is a great way to stretch the muscles in your back and hips. Start by standing with your feet hip-width apart. Turn to the right and extend your right arm out to the side, then bend to the right, reaching for your right ankle. Hold the pose for a few breaths, then release and return to standing. Repeat on the other side.
6. Cobra Pose
This pose is a great way to stretch the muscles in your back and chest. Start by lying on your stomach on the floor, then place your hands on the floor next to your chest. Push yourself up off the floor, extending your arms and arching your back. Hold the pose for a few breaths, then slowly release and return to lying on your stomach.
7. Camel Pose
This pose is a great way to stretch the muscles in your back and hips. Start by kneeling on the floor, then reach your hands back and grab your heels. Push your hips forward and arch your back, extending your chest toward the ceiling. Hold the pose for a few breaths, then release and return to kneeling.
8. Bridge Pose
This pose is a great way to stretch the muscles in your back and hips. Start by lying on your back on the floor, then bend your knees and place your feet flat on the floor. Push your hips up off the floor, then extend your arms out to the sides. Hold the pose for a few breaths, then release and return to lying on your back.
9. Pigeon Pose
This pose is a great way to stretch the muscles in your hips and back. Start by sitting on the floor with your right leg bent in front of you, with your right ankle resting on your left thigh. Reach your left arm out to the side and lean forward, extending your torso over your right leg. Hold the pose for a few breaths, then release and switch sides.
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.