Heart Yoga Sequence
for Beginners
The heart chakra is located in the center of the chest and is responsible for love, compassion, and joy. When this chakra is open and balanced, we feel these emotions freely and openly. A balanced heart chakra allows us to give and receive love unconditionally.
A heart yoga sequence can help to open and balance the heart chakra. This sequence is designed for beginners and can be done any time you need a little love and joy in your life.
Start in a comfortable seated position. Inhale and reach your arms up overhead, clasping your hands together. Exhale and fold forward, keeping your spine long. Inhale and rise back up to seated.
Next, take a big step forward with your left foot and lower your body down into a lunge. Place your right hand on your left thigh and your left hand on your heart. Hold for a few deep breaths, feeling the love and joy expanding in your heart.
Then, come back to standing and switch legs. Step forward with your right foot and lower into a lunge. Place your left hand on your right thigh and your right hand on your heart. Hold for a few deep breaths, feeling the love and joy expanding in your heart.
Finish the sequence by coming back to a comfortable seated position. Inhale and reach your arms up overhead, clasping your hands together. Exhale and fold forward, keeping your spine long. Inhale and rise back up to seated.
Take a few deep breaths and feel the love and joy expanding in your heart. Enjoy this heart yoga sequence any time you need a little love and joy in your life.
Kripalu Gentle Yoga Sequence
for Hip Openers
If you’re like most people, you spend a lot of time sitting. Whether you’re at work, commuting, or Netflixing and chilling on the weekends, all that sitting can really take a toll on your hips. Tight hips can lead to all sorts of problems, including back pain, IT band syndrome, and even knee pain.
That’s why it’s important to do some hip-opening yoga poses on a regular basis. These poses will help to stretch and open your hips, relieving tension and improving your range of motion.
Here’s a simple Kripalu gentle yoga sequence for hip openers:
1. Supine Hand-To-Big-Toe Pose
Start by lying on your back on the mat. Bend one knee and place your foot flat on the mat, with your heel as close to your glutes as possible. Reach your hand toward your foot and hold on to your big toe. Gently pull on your toe, and extend your leg straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.
2. Low Lunge
From Hand-To-Big-Toe Pose, come back to lying on your back. Bring both knees into your chest and hug them close to your body. Rock your hips from side to side for a few seconds. Then, press into your feet and lift your torso up into a low lunge. Hold for 5-10 breaths, then switch sides.
3. Pigeon Pose
From Low Lunge, release your back foot to the mat and slide it forward until your shin is parallel to the front of your mat. Turn your toes under and tuck your back toes. Place your hands on the mat in front of you, and lift your torso up. Slide your front knee over to the side of your mat, and slowly lower your hips toward the floor. Hold for 5-10 breaths, then switch sides.
4. Happy Baby Pose
From Pigeon Pose, release your hips to the floor and extend your legs out in front of you. Bring your hands to your feet and press your palms into your soles. Gently pull your knees toward your chest and hold for 5-10 breaths.
5. Reclining Big Toe Pose
Lie down on your back and extend your legs out in front of you. Bend one knee and place your foot flat on the mat, with your heel as close to your glutes as possible. Reach your hand toward your foot and hold on to your big toe. Gently pull on your toe, and extend your leg straight up toward the ceiling. Hold for 5-10 breaths, then switch sides.
6. Corpse Pose
Finish your sequence by lying down in Corpse Pose. Let your legs fall open to the sides, and relax your arms by your sides. Close your eyes and breathe deeply for a few minutes.
Evening Yoga Class Sequence
Hello everyone, welcome to my evening yoga class. We will be starting with a few gentle stretches to warm up the body followed by a sequence of more challenging poses.
We will finish with a few relaxation poses and a guided meditation. I hope you all enjoy the class.
Warrior I
Warrior I is a great pose to open up the hips and chest. It is also a great pose to build strength and stamina.
Step 1: From a standing position, step your left foot back about 3 feet and turn your left heel in to face the right heel.
Step 2: Raise your arms up parallel to the floor and reach your fingertips towards the ceiling.
Step 3: Hold for 5-10 breaths, then switch sides.
Crow Pose
Crow Pose is a great pose to improve balance and strength.
Step 1: From a standing position, bend your knees and place your palms on the floor, shoulder-width apart.
Step 2: Place your toes on the top of your hands, then lift your hips up and forward.
Step 3: Try to hold the pose for 5-10 breaths, then release.
Tree Pose
Tree Pose is a great pose to improve balance and focus.
Step 1: Stand tall with your feet hip-width apart.
Step 2: Bend your right knee and place your foot on the inside of your left thigh.
Step 3: Press your palms together in front of your chest and gaze towards your thumbs.
Step 4: Hold for 5-10 breaths, then switch sides.
Ashtanga Vinyasa Yoga Sequence Pdf
The Ashtanga Vinyasa Yoga sequence is a specific order of poses that is meant to be followed in order. The sequence is designed to warm up and energize the body, and to prepare it for more challenging poses. The poses in the sequence are also meant to be linked together fluidly, creating a flow of movement.
The Ashtanga Vinyasa Yoga sequence begins with Sun Salutations. Sun Salutations are a series of poses that are done in a sequence, and they are designed to warm up and energize the body. The sequence begins with the pose Downward-Facing Dog, which is a pose that stretches the entire body. From Downward-Facing Dog, the sequence moves on to the pose Upward-Facing Dog, which is a pose that strengthens the arms and the upper body. From Upward-Facing Dog, the sequence moves on to the pose Cobra, which is a pose that stretches the chest and the shoulders.
After the Sun Salutations, the Ashtanga Vinyasa Yoga sequence moves on to the poses that make up the Primary Series. The Primary Series is a series of poses that is meant to build strength, flexibility, and endurance. The poses in the Primary Series are also meant to help improve posture and alignment. The sequence begins with the pose Mountain, which is a pose that strengthens the muscles of the legs and the back. From Mountain, the sequence moves on to the pose Downward-Facing Dog, which is a pose that stretches the entire body. From Downward-Facing Dog, the sequence moves on to the pose Camel, which is a pose that stretches the chest and the abs.
After the Primary Series, the Ashtanga Vinyasa Yoga sequence moves on to the poses that make up the Intermediate Series. The Intermediate Series is a series of poses that is meant to further build strength, flexibility, and endurance. The poses in the Intermediate Series are also meant to help improve posture and alignment. The sequence begins with the pose Triangle, which is a pose that strengthens the muscles of the legs and the back. From Triangle, the sequence moves on to the pose Half Moon, which is a pose that strengthens the muscles of the arms and the abs.
After the Intermediate Series, the Ashtanga Vinyasa Yoga sequence moves on to the poses that make up the Advanced Series. The Advanced Series is a series of poses that is meant to challenge the body and to deepen the practice of yoga. The poses in the Advanced Series are also meant to help improve posture and alignment. The sequence begins with the pose Scorpion, which is a pose that strengthens the muscles of the arms and the legs. From Scorpion, the sequence moves on to the pose Headstand, which is a pose that strengthens the muscles of the arms and the legs.
The Ashtanga Vinyasa Yoga sequence is a specific order of poses that is meant to be followed in order. The sequence is designed to warm up and energize the body, and to prepare it for more challenging poses. The poses in the sequence are also meant to be linked together fluidly, creating a flow of movement.
Bikram Yoga Posture Sequence
The following is a step-by-step guide to the most common Bikram Yoga postures.
1.Warrior I: Begin by standing with your feet hip-width apart. Turn your right foot out 90 degrees and your left foot in about 15 degrees. Reach your arms out to the sides and bend your right knee so that your thigh is parallel to the floor. Extend your left arm up toward the ceiling.
2.Warrior II: From Warrior I, extend your left arm up toward the ceiling and turn your torso to the right, reaching your right arm out to the side. Bend your left knee so that your thigh is parallel to the floor.
3.Extended Triangle: From Warrior II, reach your left arm out to the side and hinge at your waist to bring your right hand to the floor. Extend your left leg out to the side with your foot flat on the floor.
4. Half Moon: From Extended Triangle, reach your left arm up toward the ceiling and extend your right leg out to the side. Balance on your left hand and foot.
5.Camel: Kneel on the floor with your knees hip-width apart. Place your hands on your lower back with your fingers pointing toward your tailbone. Push your hips forward and arch your back, extending your chest toward the ceiling.
6.Fish: Lie down on your back with your legs straight and your arms by your sides. Slide your hands under your buttocks with your fingers pointing toward your heels. Lift your chest and legs off the floor, and hold for a few seconds.
7. Supine Spinal Twist: Lie down on your back with your legs straight and your arms by your sides. Cross your right ankle over your left knee. Use your left hand to gently pull your right knee toward your chest. Look over your right shoulder.
8.Bridge: Lie down on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Lift your torso and hips off the floor, and hold for a few seconds.
9. Child’s Pose: Come to all fours with your hands under your shoulders and your knees hip-width apart. Sit back on your heels and extend your torso forward, resting your forehead on the floor.
