Half Split Yoga Sequence
This yoga sequence is designed to open the hips and lower back. It is a great sequence to do if you are feeling tight in those areas, or if you are suffering from lower back pain.
Start by standing in Tadasana (Mountain Pose).
Step your left foot back about 3-4 feet, and turn your left heel in so that your toes are pointing out to the sides.
Bend your right knee and place your right hand on your right ankle.
Extend your left arm up towards the ceiling, and look up towards your left hand.
Hold for 5-10 breaths, then switch sides.
Yoga Sequence For Immunity
As we move in to the colder, winter months, it’s important to keep our immune system strong to avoid getting sick. Below is a yoga sequence to help boost immunity and keep you healthy all season long!
1. Sun Salutations (Surya Namaskar)
Sun salutations are a great way to start your yoga practice and get your blood flowing. They also help to boost immunity by stimulating the immune system.
2. Camel Pose (Ustrasana)
Camel pose stretches the chest and throat and helps to open up the lungs, which is beneficial for immunity.
3. Fish Pose (Matsyasana)
Fish pose is a great pose to open up the chest and improve breathing. It also helps to stimulate the immune system.
4. Child’s Pose (Balasana)
Child’s pose is a calming pose that helps to soothe the mind and body. It is also beneficial for immunity as it helps to open up the chest and lungs.
5. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching the sides of the body. It also helps to improve balance and coordination, which is beneficial for immunity.
6. Warrior III (Virabhadrasana III)
Warrior III is a powerful pose that strengthens the legs and hips. It also helps to improve balance and coordination, which is beneficial for immunity.
7. Downward Dog (Adho Mukha Svanasana)
Downward dog is a great pose to stretch the hamstrings and calves. It also helps to increase blood flow to the head and neck, which is beneficial for immunity.
8. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for stretching the chest, hips and thighs. It also helps to improve flexibility and circulation, both of which are beneficial for immunity.
9. Corpse Pose (Savasana)
Corpse pose is a resting pose that helps to calm the mind and body. It is also beneficial for immunity as it helps to reduce stress and tension.
Yoga Ab Sequence
So you’re interested in starting a yoga practice? Great! Yoga is a great way to improve strength, flexibility and mindfulness. But where to start? The yoga ab sequence is a great way to start your practice. This sequence targets the abs, obliques and lower back.
The sequence is as follows:
1. Cat-Cow Pose
2. Downward Dog
3. Half Camel Pose
4. Plank Pose
5. Side Plank
6. Low Boat Pose
7. Upward Dog Pose
8. Child’s Pose
Cat-Cow Pose
The Cat-Cow Pose is a great way to warm up the abs and lower back. To do this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this sequence 10-12 times.
Downward Dog
The Downward Dog is a great pose for strengthening the abs and lower back. To do this pose, start in tabletop position with your hands directly below your shoulders and your knees directly below your hips. Exhale as you press your hips up and back, and extend your legs and arms. Keep your head between your arms and your heels pressed into the ground. Hold this pose for 5-10 breaths.
Half Camel Pose
The Half Camel Pose is a great way to stretch the abs and obliques. To do this pose, start in kneeling position with your hips directly over your knees and your hands on your hips. Inhale as you reach back and grab your heels, and exhale as you arch your back and extend your chest forward. Hold this pose for 5-10 breaths.
Plank Pose
The Plank Pose is a great way to strengthen the abs and lower back. To do this pose, start in tabletop position with your hands directly below your shoulders and your knees directly below your hips. Exhale as you press your hips up and back, and extend your legs and arms. Keep your head between your arms and your heels pressed into the ground. Hold this pose for 5-10 breaths.
Side Plank
The Side Plank is a great way to strengthen the abs and obliques. To do this pose, start in plank position with your feet together. Shift your weight to your right hand and rotate your body so that your left hand is on the ground. Keep your hips and shoulders square to the ground. Hold this pose for 5-10 breaths, and then switch sides.
Low Boat Pose
The Low Boat Pose is a great way to strengthen the abs and lower back. To do this pose, start in seated position with your knees bent and your feet together. Lean back slightly and extend your legs in front of you. Keep your back straight and your chest up. Hold this pose for 5-10 breaths.
Upward Dog Pose
The Upward Dog Pose is a great way to strengthen the abs and back. To do this pose, start in plank position with your feet together. Exhale as you press your hips up and back, and extend your legs and arms. Keep your head between your arms and your heels pressed into the ground. Hold this pose for 5-10 breaths.
Child’s Pose
The Child’s Pose is a great way to relax the abs and lower back. To do this pose, start in kneeling position with your hips directly over your knees and your hands on your hips. Inhale as you reach back and grab your heels, and exhale as you arch your back and extend your chest forward. Hold this pose for 5-10 breaths.
Yin Yoga Hip Opening Sequence
The hips are one of the most commonly tight areas in the body, and for many people, opening the hips is a challenge. This sequence is designed to open the hips and improve range of motion. The sequence is based on Yin Yoga, which is a slow and gentle form of yoga that is focused on stretching and releasing connective tissue.
The sequence begins with a few basic poses to warm up the hips and get them ready for the stretch. The next few poses are the main hip opening poses, and these should be held for 3-5 minutes each. The final pose is a resting pose that allows the hips to continue to open.
If you have any injuries or limitations, please consult a physician before practicing this sequence.
Yoga Sequence For Sleep
Insomnia is a common sleep disorder that affects up to one-third of adults. While there are many different causes of insomnia, one of the most common is difficulty falling asleep. Poor sleep can lead to a number of health problems, including fatigue, irritability, and even weight gain.
There are many different ways to improve sleep, including avoiding caffeine and alcohol before bed, creating a bedtime routine, and using relaxation techniques. One of the best ways to improve sleep is to practice yoga.
The following yoga sequence is designed to help you fall asleep easily and get the most out of your sleep. The sequence is simple and can be done in bed, in just a few minutes.
1. Start by lying down in Corpse Pose (Savasana). Relax your body and focus on your breath.
2. Bring your awareness to your feet. Bend your knees and place your feet flat on the bed. Rock your feet from side to side and then press down into the balls of your feet.
3. Inhale and reach your arms up overhead. Exhale and lower your arms to your sides.
4. Inhale and reach your right arm up overhead. Exhale and lower your arm to your right side.
5. Inhale and reach your left arm up overhead. Exhale and lower your arm to your left side.
6. Repeat steps 4 and 5 two more times.
7. Inhale and reach your arms up overhead. Exhale and lower your arms to your sides.
8. Bend your knees and place your feet flat on the bed. Rock your feet from side to side and then press down into the balls of your feet.
9. Close your eyes and focus on your breath. Relax your body and mind.
10. Stay in Corpse Pose (Savasana) for 5-10 minutes.
The yoga sequence for sleep is a simple way to get the most out of your sleep. The sequence is easy to follow and can be done in just a few minutes. The sequence is designed to help you relax and fall asleep easily.
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.
