Heart Openers Yoga Sequence
Do you ever feel like you’re carrying the weight of the world on your shoulders? Like you could use a good stretch? Yoga is a great way to open up your body and mind, and can be a great way to relieve stress. The following heart openers yoga sequence can help to open your chest and shoulders, and can help to improve your flexibility.
1. Mountain pose (Tadasana)
This is the foundation for all yoga poses. Stand with your feet together and your arms at your sides. Relax your shoulders and focus on your breath.
2. Forward fold (Uttanasana)
From mountain pose, slowly fold forward, keeping your spine straight. Stop when you feel a comfortable stretch in your hamstrings. Hold for a few breaths, then slowly rise back to standing.
3. Downward facing dog (Adho Mukha Svanasana)
From forward fold, place your hands on the floor and push your hips up in to the air, forming an inverted V shape with your body. Keep your head and spine in line, and focus on your breath. Hold for a few breaths, then return to Downward facing dog.
4. Camel pose (Ustrasana)
From Downward facing dog, walk your hands forward until you can reach your heels with your hands. Keep your spine straight, and slowly arch your back until you feel a comfortable stretch. Hold for a few breaths, then slowly return to Downward facing dog.
5. Child’s pose (Balasana)
From Downward facing dog, kneel on the floor and sit back on your heels. Extend your arms forward, and relax your head and neck. Hold for a few breaths, then return to Downward facing dog.
6. Warrior I (Virabhadrasana I)
From Downward facing dog, step your left foot forward and place your left knee on the floor. Extend your right arm straight up in the air, and focus on your breath. Hold for a few breaths, then switch sides.
7. Warrior II (Virabhadrasana II)
From Warrior I, extend your left arm and turn your body to the left. Keep your right arm extended straight up in the air, and focus on your breath. Hold for a few breaths, then switch sides.
8. Triangle pose (Trikonasana)
From Warrior II, extend your right arm and pivot your body to the right, placing your right hand on your right ankle. Extend your left arm straight up in the air, and focus on your breath. Hold for a few breaths, then switch sides.
9. Extended triangle pose (Utthita Trikonasana)
From Triangle pose, extend your right arm and pivot your body to the right, placing your right hand on your right ankle. Reach your left arm straight up in the air, and focus on your breath. Hold for a few breaths, then switch sides.
10. Seated forward fold (Paschimottanasana)
From Triangle pose, sit on the floor with your legs extended in front of you. Fold forward, keeping your spine straight. Stop when you feel a comfortable stretch in your hamstrings. Hold for a few breaths, then slowly rise back to seated.
11. Corpse pose (Savasana)
Finish your yoga sequence with Corpse pose. Lie on your back on the floor and relax your body and mind. Close your eyes and focus on your breath. Stay in Corpse pose for a few minutes, then slowly rise to standing.
Relaxing Yoga Sequence For Beginners
If you’re new to yoga, you may be wondering where to start. A good place to begin is with a simple sequence of poses that will help you to relax and feel good.
This sequence includes a few basic poses that are easy to learn and can be done by most people, regardless of their level of experience.
1. Start by standing tall with your feet hip-width apart.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, bending at the waist.
4. Allow your head to hang down, and relax your neck.
5. Hold this position for a few seconds, then inhale and lift your head and torso back to standing.
6. Next, step your left foot out to the side and lean to the left, keeping your right leg straight.
7. Hold this position for a few seconds, then switch sides.
8. Now, standing with your feet together, bend your knees and squat down.
9. Reach your arms out in front of you and hold this position for a few seconds.
10. Finally, lie down on your back and relax.
This sequence is a great way to start your day, or to use as a warm-up before your regular yoga practice.
If you’re feeling stressed or tense, this sequence can help to calm and relax your body and mind. Enjoy!
Morning Yoga Sequence Hang Music
Start your day with some light stretching to wake up your body and get your blood flowing. This yoga sequence is designed to help you loosen up and prepare for the day ahead. The hang music will keep you in a relaxed and upbeat mood.
1. Warm up with some basic stretches.
2. Do some sun salutations to get your heart rate up and your body moving.
3. Move on to some more advanced poses, like the crow pose or the headstand.
4. Finish up with some relaxation poses to calm your mind and soothe your body.
5. Enjoy the hang music while you stretch and relax.
Small Yoga Sequences
For All-Day Energy
Do you ever feel like you could use a little more energy? I know I do. Here are some yoga sequences that will help give you all-day energy.
The morning sequence is great for starting your day off right. It’s a short sequence that will energize your body and help you wake up. The afternoon sequence is perfect for when you need a little pick-me-up. It’s a longer sequence that will help you stay energized throughout the day.
The morning sequence is:
Sun Salutations
Mountain Pose
Chair Pose
Warrior I
Extended Triangle Pose
Camel Pose
The afternoon sequence is:
Sun Salutations
Mountain Pose
Chair Pose
Warrior I
Extended Triangle Pose
Camel Pose
Tree Pose
Fish Pose
Gate Pose
Happy Baby Pose
Iyengar Yoga Sequence For Insomnia
There are a number of yoga sequences that can help improve sleep, but this particular sequence is designed specifically for insomnia. It is important to note that not everyone will benefit from the same sequence, so it is recommended that you experiment with different sequences to see what works best for you.
The following sequence should be practiced in the morning, before bed, or anytime you feel restless or anxious.
1. Corpse pose (Savasana)
This pose is a resting pose that helps to calm the mind and body. It is often used at the end of a yoga practice, but can be practiced at any time.
To practice corpse pose, lie down on your back with your legs and arms relaxed at your sides. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.
2. Child’s pose (Balasana)
Child’s pose is a calming pose that helps to stretch the hips, back, and shoulders.
To practice child’s pose, start on your hands and knees. Bring your big toes together and touch your forehead to the floor. Extend your arms out in front of you. Stay in this pose for 5-10 breaths.
3. Downward facing dog (Adho Mukha Svanasana)
Downward facing dog is a pose that helps to open the chest and stretch the hamstrings and calves. It is also a great pose to practice before bed to help calm the mind.
To practice downward facing dog, start on your hands and knees. Spread your hands wide and tuck your toes under. Lift your hips up and back, and press your heels down. Hold this pose for 5-10 breaths.
4. Cat/Cow pose (Marjaryasana/Bitilasana)
Cat/Cow pose is a yoga sequence that helps to warm up the body and stretch the spine. It is a great pose to do before bed to help you relax.
To practice cat/cow pose, start on your hands and knees. Inhale as you arch your back and look up at the ceiling. Exhale as you round your back and tuck your chin into your chest. Repeat this sequence for 5-10 breaths.
5. Camel pose (Ustrasana)
Camel pose is a backbend that helps to open the chest and stretch the hips and thighs. It is a great pose to do before bed to help you relax.
To practice camel pose, start on your knees with your hips stacked over your knees. Place your hands on your lower back with your fingers pointing down. Press your hips forward and slowly lift your chest up. Hold this pose for 5-10 breaths.
6. Bridge pose (Setu Bandha Sarvangasana)
Bridge pose is a pose that helps to open the chest and stretch the hips and thighs. It is a great pose to do before bed to help you relax.
To practice bridge pose, start by lying on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Press into your feet and lift your hips up off the floor. Hold this pose for 5-10 breaths.
7. Reclining big toe pose (Supta Padangusthasana)
Reclining big toe pose is a pose that helps to stretch the hamstrings and calves. It is a great pose to do before bed to help you relax.
To practice reclining big toe pose, lie down on your back and extend your right leg up into the air. Hook your right big toe over your left thumb and gently pull your leg towards your chest. Hold this pose for 5-10 breaths, and then switch legs.
