Grounding Yoga Sequence

Grounding Yoga Sequence

A grounding yoga sequence is a great way to start your day or to help you when you feel overwhelmed or stressed. Grounding yoga poses help to connect you with the earth and can help to calm and center you. This sequence includes a variety of poses that will open your hips and heart and help you to feel connected and grounded.

1. Start in Mountain Pose. (Tadasana)

2. Step your left foot back about 3-4 feet and come into a low lunge with your left knee over your ankle and your right knee on the ground. (Anjaneyasana)



3. Reach your arms overhead and relax your head and neck. Stay here for 5-10 breaths.

4. Come back to Mountain Pose.

5. Step your right foot back about 3-4 feet and come into a low lunge with your right knee over your ankle and your left knee on the ground. (Anjaneyasana)

6. Reach your arms overhead and relax your head and neck. Stay here for 5-10 breaths.

7. Step your feet together and come into Standing Forward Bend. ( Uttanasana)

8. Stay here for 5-10 breaths, then slowly come up to standing.

9. Bring your palms together at your heart in prayer position. (Anjali Mudra)

10. Take a few deep breaths and repeat the sequence on the other side.

Mandala Flow Yoga Sequence

The mandala flow yoga sequence is a sequence of yoga poses that flow together to create a circular flow. The sequence is designed to open up the hips and spine, and to promote a feeling of calm and centeredness. The poses are all basic poses that are easy to learn and are a great way to start your yoga practice. The sequence can be done in any order, but the following order is recommended:

1. Mountain Pose

2. Downward Dog

3. Cat-Cow Pose

4. Warrior I

5. Triangle Pose



6. Half Moon Pose

7. Extended Triangle Pose

8. Tree Pose

9. Half Camel Pose

10. Child’s Pose

Mountain Pose:

Mountain Pose is a basic standing pose that is used as the foundation for many other poses. It is a great pose to practice balance and to focus on your breath.

To do Mountain Pose, stand with your feet together and your arms at your sides. Relax your shoulders and focus on your breath.

If you want to deepen the pose, you can reach your arms up overhead and clasp your hands together.

Hold for 5-10 breaths, then release and repeat.

Downward Dog:

Downward Dog is a basic yoga pose that is used to open up the hips and spine. It is also a great pose for stretching the hamstrings.

To do Downward Dog, start in Mountain Pose. Then, bend your knees and lift your hips up in the air, so that you are in the shape of an upside-down V.

Make sure to keep your spine straight and your head pointed down.

Hold for 5-10 breaths, then release and repeat.

Cat-Cow Pose:

Cat-Cow Pose is a basic yoga pose that is used to open up the spine and the hips.

To do Cat-Cow Pose, start in Downward Dog. Then, inhale as you move your head and chest up towards the sky, and arch your back.

Exhale as you move your head and chest down towards the ground, and tuck your chin in towards your chest.

Make sure to move slowly and with control, and focus on your breath.

Hold for 5-10 breaths, then release and repeat.

Warrior I:

Warrior I is a basic yoga pose that is used to open up the hips and the chest. It is also a great pose for strengthening the legs.

To do Warrior I, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Raise your arms up over your head, and reach them towards the sky.

Make sure to keep your hips squared off to the front of the room, and focus on your breath.

Hold for 5-10 breaths, then release and repeat on the other side.

Triangle Pose:

Triangle Pose is a basic yoga pose that is used to open up the hips and the chest. It is also a great pose for improving balance.

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To do Triangle Pose, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Raise your arms up overhead and reach them towards the sky.

Bend your left knee and reach your left hand down towards your ankle.

Make sure to keep your hips squared off to the front of the room, and focus on your breath.

Hold for 5-10 breaths, then release and repeat on the other side.

Half Moon Pose:

Half Moon Pose is a basic yoga pose that is used to open up the hips and the chest. It is also a great pose for improving balance.

To do Half Moon Pose, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Raise your arms up overhead and reach them towards the sky.

Bend your left knee and reach your left hand down towards your ankle.

Then, lift your right hand up towards the sky and reach your arm towards the ceiling.

Make sure to keep your hips squared off to the front of the room, and focus on your breath.

Hold for 5-10 breaths, then release and repeat on the other side.

Extended Triangle Pose:

Extended Triangle Pose is a basic yoga pose that is used to open up the hips and the chest. It is also a great pose for improving balance.

To do Extended Triangle Pose, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Raise your arms up overhead and reach them towards the sky.

Bend your left knee and reach your left hand down towards your ankle.

Then, reach your right hand up towards the sky.

Make sure to keep your hips squared off to the front of the room, and focus on your breath.

Hold for 5-10 breaths, then release and repeat on the other side.

Tree Pose:

Tree Pose is a basic yoga pose that is used to open up the hips and the chest. It is also a great pose for improving balance.

To do Tree Pose, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Place your left foot on your right thigh, and press your foot into your thigh.

Reach your arms up overhead and clasp your hands together.

Focus on your breath and hold for 5-10 breaths.

Then, release and repeat on the other side.

Half Camel Pose:

Half Camel Pose is a basic yoga pose that is used to open up the chest and the hips. It is also a great pose for improving flexibility.

To do Half Camel Pose, stand with your feet together and your arms at your sides.

Step your left foot out to the left and turn your body so that your left thigh is parallel to the ground.

Then, reach your right hand up towards the sky and reach your left hand back towards your heels.

Make sure to keep your hips squared off to the front of the room, and focus on your breath.

Hold for 5-10 breaths, then release and repeat on the other side.

Child’s Pose:

Child’s Pose is a basic yoga pose that is used to relax the body and to focus on your breath.

To do Child’s Pose, start on your hands and knees.

Then, sit your butt back towards your heels and stretch your arms forward.

Make sure to keep your forehead pressed to the ground, and focus on your breath.

Hold for 5-10 breaths, then release and repeat.

Anti Anxiety Yoga Sequence

Anxiety can be debilitating, affecting our daily lives and preventing us from living our best lives. Yoga is a great way to help reduce anxiety and improve our overall wellbeing. This sequence is designed to help you reduce anxiety and improve your mood.

The sequence begins with a few gentle poses to help you relax and focus on your breath. These poses help to calm the mind and body, preparing you for the more challenging poses to come. The sequence then moves on to some more strenuous poses that help to release tension and anxiety. These poses help to improve circulation and energy flow, which can help to reduce feelings of anxiety. The sequence ends with a few calming poses to help you relax and de-stress.

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So, if you’re looking for a way to reduce anxiety, this yoga sequence is a great place to start.

Eagle Pose Yoga Sequence

In Eagle Pose, you’ll open your hips and shoulders while strengthening your core. This pose is named for the eagle, which is known for its powerful wingspan.

To begin, stand tall with your feet hip-width apart. Bend your knees and hinge forward at the hips, placing your palms flat on the ground in front of you. Walk your hands a few inches forward, then lift your left leg and place the top of your left foot on your right thigh.

Press your hips forward and lift your torso up, extending your left arm straight out in front of you. Reach your right arm behind you and clasp your hands together. If you can, gently lift your left leg higher up on your right thigh.

Hold for five breaths, then release and switch sides.

Pre Run Yoga Sequence

When you are running, your body is in a constant state of forward motion. This can cause your muscles to tighten up, which can lead to discomfort and even pain. Stretching your muscles before you run can help to loosen them up, and can also help to prevent injuries. A pre-run yoga sequence can help to loosen up your muscles, and can also help to increase your flexibility.

The following yoga sequence should be done about 30 minutes before you run.

1. Cat/Cow Pose: Start on your hands and knees, with your wrists directly below your shoulders and your knees directly below your hips. Inhale, and arch your back like a cat. Exhale, and curve your spine downwards like a cow. Repeat for 10-20 breaths.

2. Child’s Pose: Start on your hands and knees, with your knees hip-width apart. Touch your big toes together, and sit back on your heels. Stretch your arms out in front of you, and relax your head and neck. Hold for 30 seconds to 1 minute.

3. Downward Dog: From Child’s Pose, press into your hands and lift your hips up into the air. Keep your spine straight, and tuck your chin. Hold for 30 seconds to 1 minute.

4. Triangle Pose: Stand with your feet 3-4 feet apart, and turn your right foot out 90 degrees. Bend your right knee, and reach your right hand to your ankle or shin. Reach your left hand up towards the sky, and hold for 5-10 breaths. Repeat on the other side.

5. Hamstring Stretch: Sit on the ground with your legs straight out in front of you. Bend your right knee, and reach your right hand to your ankle or shin. Reach your left hand up towards the sky, and hold for 5-10 breaths. Repeat on the other side.

6. Seated Forward Bend: Sit on the ground with your legs straight out in front of you. Bend your knees, and reach for your feet with your hands. If you can’t reach your feet, reach for your shins or thighs. Hold for 30 seconds to 1 minute.

7. Corpse Pose: Lie on your back on the ground. Stretch your arms out to your sides, and relax your head and neck. Close your eyes and breathe deeply for 1-5 minutes.







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