Greatest Beginner Morning Sequence Yoga
Beginning your day with some yoga is a great way to start your day. Not only does it help to limber up your body and get your blood flowing, but the peace and centering that comes with yoga can help to set the tone for your entire day. If you’re new to yoga, don’t worry – we’ve got the perfect beginner sequence to help get you started.
This sequence is designed to help open up your body, get your blood flowing and help to center your mind. It can be done in the morning, or any time of day when you need a little break from the hecticness of life.
1. Start by standing at the front of your mat, with your feet hip-width apart. Ground down through your feet and rise up through your torso, extending your spine tall.
2. Take a deep breath in and reach your arms up overhead, clasping your hands together. Exhale and twist to the right, reaching your right arm across your body. Look over your right shoulder to deepen the twist.
3. Inhale and come back to center. Exhale and twist to the left, reaching your left arm across your body. Look over your left shoulder to deepen the twist.
4. Hold for a few breaths, then release the twist and come back to center.
5. Next, stand with your feet hip-width apart and bend your knees slightly. Reach your arms out to your sides, parallel to the floor.
6. Inhale and lengthen your spine. Exhale and fold forward, reaching your hands toward the floor.
7. Hold for a few breaths, then slowly rise back up to standing.
8. Next, stand with your feet hip-width apart and bend your knees slightly. Reach your arms out to your sides, parallel to the floor.
9. Inhale and lengthen your spine. Exhale and fold forward, reaching your hands toward the floor.
10. Bend your knees as much as you need to, and allow your head to hang down. Relax your neck and shoulders.
11. Hold for a few breaths, then slowly rise back up to standing.
12. Finally, stand with your feet hip-width apart and close your eyes. Take a few deep breaths in and out, relaxing into the pose.
This sequence is a great way to start your day, but it can also be done any time you need a break from the hecticness of life. If you’re new to yoga, be sure to take it slow and don’t push yourself too hard. With time and practice, you’ll be able to do the entire sequence in one go.
Menstruation Yoga Sequence
There is no one “right” way to do yoga, and that includes when it comes to periods. However, there are some yoga poses that can be helpful for women during menstruation.
Below is a sequence of yoga poses specifically for menstruation. You can do this sequence every day during your period, or just on the days when you feel more bloated or crampy.
If you have a yoga practice, you can also add these poses in to your regular routine.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start your yoga practice, and it’s also great for menstrual cramps.
To do child’s pose, start on your hands and knees, then bring your big toes together and sit your butt back on your heels. Reach your arms out in front of you, or tuck them under your thighs.
Stay here for a few deep breaths, then release and move on to the next pose.
2. Cat-Cow (Marjaryasana-Bitilasana)
Cat-cow is another great pose for menstrual cramps. It helps to stretch and open the back and pelvic areas.
To do cat-cow, start on all fours, then inhale as you arch your back and look up at the sky. Exhale as you drop your head and round your back, tucking your chin into your chest.
Do this sequence a few times, then move on to the next pose.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to do when you’re feeling bloated or constipated. It helps to lengthen the spine and open up the chest and shoulders.
To do downward-facing dog, start on all fours, then tuck your toes and lift your hips up in the air. Reach your heels down towards the ground, then press your chest towards your thighs.
Stay here for a few deep breaths, then release and move on to the next pose.
4. Chair Pose (Utkatasana)
Chair pose is a great way to strengthen your thighs and glutes. It can also help to ease menstrual cramps.
To do chair pose, stand with your feet hip-width apart. Bend your knees and squat down, bringing your thighs parallel to the ground. Reach your arms out in front of you, or tuck them under your thighs.
Stay here for a few deep breaths, then release and move on to the next pose.
5. Triangle Pose (Trikonasana)
Triangle pose is a great way to open up the hips and stretch the sides of the body. It’s also helpful for relieving menstrual cramps.
To do triangle pose, stand with your feet 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in 45 degrees. Reach your right hand towards the sky and your left hand towards the ground.
Stay here for a few deep breaths, then switch sides and repeat.
6. Camel Pose (Ustrasana)
Camel pose is a great pose for stretching the back and hips. It can also help to relieve menstrual cramps.
To do camel pose, start on your knees, then reach your hands back and grab your ankles. Push your hips forward and arch your back, looking up at the sky.
Stay here for a few deep breaths, then release and move on to the next pose.
7. Corpse Pose (Savasana)
Corpse pose is the perfect way to end your yoga practice. It’s a great way to relax and rejuvenate the body.
To do corpse pose, lie down on your back and let your feet fall open to the sides. Close your eyes and relax your entire body. Stay here for 5-10 minutes.
If you’re new to yoga, or if you’re not sure if these poses are right for you, please consult with a qualified yoga instructor.
How To Tripod Stand Yoga Sequence
A tripod stand is a yoga pose that is excellent for beginners. It helps to build strength in the ankles and legs, and opens the hips and groin.
To do a tripod stand, start in a standing position with your feet hip-width apart. Turn your left toes in slightly and your right toes out 90 degrees. Bend your right knee and squat down, placing your right hand on the ground in front of you and your left hand on your left ankle.
Push up to standing, and switch your legs, so that your left toes are in and your right toes are out. Bend your left knee and squat down, placing your left hand on the ground in front of you and your right hand on your right ankle.
Push up to standing and repeat, alternating sides.
Spleen Yin Yoga Sequence
This sequence is designed to stimulate and tonify the spleen yin energy, which is responsible for the assimilation and distribution of nutrients in the body. It is also said to be beneficial for regulating the emotions, and can help to calm the mind and relieve stress.
1. Begin by standing in Mountain Pose (Tadasana), with your feet together and your arms by your sides.
2. Inhale and lift your arms overhead, then exhale and fold forward, hinging at the hips. Try to keep your spine long as you fold, and clasp your hands together if you can.
3. Hold for a few deep breaths, then inhale and slowly rise back to standing.
4. Next, step your left foot out to the side and bend your knee, coming into a wide-legged Forward Bend (Prasarita Padottanasana). Hold for a few breaths, then switch sides.
5. After both sides have been held, come back to standing and bring your hands to your heart center. Take a few deep breaths here, feeling the energy of the spleen circulate throughout your body.
6. Finally, close with a Standing Forward Bend ( Uttanasana) to release any remaining tension. Hold for a few breaths, then slowly rise back to standing.
Kids Yoga Sequences
There are many yoga sequences that are perfect for kids. They can be fun and playful, while also teaching kids the basics of yoga.
One sequence that is perfect for kids is the sun salutation. This sequence helps to warm up the body, and it can be performed at any time of the day. The sun salutation sequence consists of the following poses:
1. Mountain pose
2. Downward-facing dog
3. Upward-facing dog
4. Cobra pose
5. Child’s pose
6. Cat-cow pose
7. Lunge
8. Triangle pose
9. Warrior I
10. Warrior II
11. Reverse warrior
12. Half Camel
13. Fish pose
14. Child’s pose
The sun salutation sequence is a great way to start a yoga practice, and it can be modified to fit any level of experience.
Another great yoga sequence for kids is the Happy Baby pose sequence. This sequence helps to calm and soothe the mind and body, and it can be performed at any time of the day. The Happy Baby pose sequence consists of the following poses:
1. Happy Baby pose
2. Cobra pose
3. Child’s pose
4. Cat-cow pose
5. Downward-facing dog
6. Upward-facing dog
7. Camel pose
8. Fish pose
9. Child’s pose
This sequence is a great way to end a yoga practice, and it can be modified to fit any level of experience.
Both the sun salutation sequence and the Happy Baby pose sequence are great for kids, and they can be modified to fit any level of experience.
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.
