Heart Opening Yoga Sequence Pdf
There are many benefits to practicing yoga, including improved flexibility, strength, and balance. But one of the most important benefits of yoga is the way it helps to open your heart. The heart opening yoga sequence below is designed to help you open your heart and experience the many benefits that come with it.
The heart opening yoga sequence begins with a few simple poses to warm up your body. Then, it moves on to some more challenging poses that will help to open your heart. Be sure to take your time and don’t push yourself too hard. If any of the poses are too challenging, simply skip them and move on to the next one.
The heart opening yoga sequence is as follows:
1. Sun Salutations
2. Downward-Facing Dog
3. Camel
4. Fish
5. Low Lunge
6. Upward-Facing Dog
7. Warrior I
8. Warrior II
9. Reverse Warrior
10. Triangle
11. Half Camel
12. Child’s Pose
13. Corpse Pose
All Chakra Yoga Sequence
The chakra system is an important part of yoga, and understanding it can help you better understand your own yoga practice. There are seven chakras in the body, each associated with a different color, element, and function.
The first chakra, located at the base of the spine, is the root chakra. This chakra is associated with the color red, the element earth, and the function survival. The second chakra, located in the lower abdomen, is the sacral chakra. This chakra is associated with the color orange, the element water, and the function pleasure. The third chakra, located in the solar plexus, is the navel chakra. This chakra is associated with the color yellow, the element fire, and the function will. The fourth chakra, located in the heart, is the heart chakra. This chakra is associated with the color green, the element air, and the function love. The fifth chakra, located in the throat, is the throat chakra. This chakra is associated with the color blue, the element ether, and the function communication. The sixth chakra, located in the center of the forehead, is the brow chakra. This chakra is associated with the color indigo, the element mind, and the function intuition. The seventh chakra, located at the top of the head, is the crown chakra. This chakra is associated with the color violet, the element spirit, and the function enlightenment.
The chakras can be balanced and opened through yoga practice. As you practice, focus on the areas of the body associated with each chakra. For example, in a root chakra yoga sequence, you would focus on poses that open the hips and stretch the lower back. In a sacral chakra yoga sequence, you would focus on poses that open the lower abdomen and stretch the groin. As you practice, you may also want to focus on the breath. Inhale and exhale slowly and deeply, focusing on the feeling of the breath as it moves through the body.
The chakra system is an important part of yoga, and understanding it can help you better understand your own yoga practice. There are seven chakras in the body, each associated with a different color, element, and function.
The first chakra, located at the base of the spine, is the root chakra. This chakra is associated with the color red, the element earth, and the function survival. The second chakra, located in the lower abdomen, is the sacral chakra. This chakra is associated with the color orange, the element water, and the function pleasure. The third chakra, located in the solar plexus, is the navel chakra. This chakra is associated with the color yellow, the element fire, and the function will. The fourth chakra, located in the heart, is the heart chakra. This chakra is associated with the color green, the element air, and the function love. The fifth chakra, located in the throat, is the throat chakra. This chakra is associated with the color blue, the element ether, and the function communication. The sixth chakra, located in the center of the forehead, is the brow chakra. This chakra is associated with the color indigo, the element mind, and the function intuition. The seventh chakra, located at the top of the head, is the crown chakra. This chakra is associated with the color violet, the element spirit, and the function enlightenment.
The chakras can be balanced and opened through yoga practice. As you practice, focus on the areas of the body associated with each chakra. For example, in a root chakra yoga sequence, you would focus on poses that open the hips and stretch the lower back. In a sacral chakra yoga sequence, you would focus on poses that open the lower abdomen and stretch the groin. As you practice, you may also want to focus on the breath. Inhale and exhale slowly and deeply, focusing on the feeling of the breath as it moves through the body.
Fitness Yoga Sequence
for Runners
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center you. It also helps to improve posture and increase strength and flexibility in your legs.
To do mountain pose, stand with your feet together and your arms at your sides. Engage your abs and glutes, and press your feet into the ground. Lift your chest and extend your spine. Hold for 5-10 breaths.
2. Runner’s Lunge (Anjaneyasana)
Runner’s Lunge is a great pose to open up your hips and improve flexibility in your quads and hamstrings.
To do runner’s lunge, start in mountain pose. Step your left foot back and lower your left knee to the ground. Keep your right knee bent and your left toes pointing up. Reach your arms overhead, and hold for 5-10 breaths. Repeat on the other side.
3. Crescent Lunge (Anjaneyasana Variation)
Crescent Lunge is a deeper variation of runner’s lunge that helps to open up your hips and stretch your quads and hamstrings.
To do crescent lunge, start in runner’s lunge with your left foot forward. Lunge deeper and lower your left knee to the ground. Keep your right knee bent and your left toes pointing up. Reach your arms overhead, and hold for 5-10 breaths. Repeat on the other side.
4. Low Lunge (Anjaneyasana)
Low Lunge is a great pose to open up your hips and stretch your quads and hamstrings.
To do low lunge, start in runner’s lunge with your left foot forward. Step your right foot back and lower your right knee to the ground. Keep your left knee bent and your left toes pointing up. Reach your arms overhead, and hold for 5-10 breaths. Repeat on the other side.
5. Triangle pose (Trikonasana)
Triangle pose is a great pose to improve flexibility in your hips and hamstrings. It also helps to improve balance and posture.
To do triangle pose, start in mountain pose. Step your left foot out to the side and extend your right arm straight out to the side. Rotate your torso to the right and reach your left hand to your right ankle. Hold for 5-10 breaths. Repeat on the other side.
6. Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great stretch for your hips, hamstrings, and chest.
To do half camel pose, start in kneeling position. Reach your hands behind you and grab your heels. Arch your back and hold for 5-10 breaths.
7. Extended Triangle pose (Utthita Trikonasana)
Extended Triangle pose is a great pose to improve flexibility in your hips and hamstrings. It also helps to improve balance and posture.
To do extended triangle pose, start in triangle pose. Extend your right arm and reach your right hand to your right ankle. Reach your left arm up towards the sky. Hold for 5-10 breaths. Repeat on the other side.
Common Yoga Sequence
There are many yoga sequences that can be done to achieve different results. A basic yoga sequence might include sun salutations, a standing pose, a seated pose, and a lying down pose.
Sun salutations are a series of poses that are done to warm up the body. They consist of a series of lunges, squats, and poses that flow into one another.
A standing pose is a pose that is done while standing. This might include a Warrior pose, a Triangle pose, or a Half Moon pose.
A seated pose is a pose that is done while sitting. This might include a Seated Forward Fold, a Half Camel pose, or a Cobbler’s pose.
A lying down pose is a pose that is done while lying down. This might include a Corpse pose, a Child’s pose, or a Supine Hand-To-Big-Toe pose.
Yoga Sequence For Full Moon
Energy
As the moon waxes and wanes in the sky, so too can our own energy levels change. This yoga sequence is designed to help you harness the power of the full moon and use it to your advantage.
1. Sun Salutations
Start your yoga practice with a series of sun salutations. This will help to warm up your body and get your energy flowing.
2. Standing Forward Bend
Next, move into a standing forward bend. This pose will help to open up your hips and allow you to release any tension that you may be feeling.
3. Crescent Moon
Move on to the crescent moon pose. This is a great pose to help you feel more balanced and centred.
4. Half Camel
The half camel pose is a great way to open up your chest and improve your breathing.
5. Bridge
The bridge pose is a great way to open up your spine and release any tension that you may be feeling.
6. Child’s Pose
Finish your yoga practice with a few minutes of child’s pose. This pose will help to calm and soothe your mind and body.
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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.
