High Intensity Yoga Sequence

High Intensity Yoga Sequence

for Athletes

The physical benefits of a consistent yoga practice are widely known. But for athletes, the mental and emotional benefits of yoga can be just as important. Yoga can help you focus, stay calm under pressure, and recover from injuries.

This sequence is designed for athletes who want to increase their strength, flexibility, and focus. The poses are all high intensity, so be sure to take your time and use caution as you work up to them.

1. Downward Dog

This pose is a great way to start your yoga practice. It stretches the hamstrings, calves, and back, and helps to open the chest and shoulders.

2. Half Camel

This pose strengthens the spine and back muscles, and opens the chest and shoulders.

3. Chair Pose

This pose strengthens the thighs, calves, and buttocks.

4. Warrior I

This pose strengthens the legs, hips, and glutes. It also opens the chest and shoulders.

5. Half Moon Pose

This pose strengthens the arms and legs, and improves balance.

6. Tree Pose

This pose strengthens the thighs and calves, and improves balance.

7. Crow Pose

This pose strengthens the arms and shoulders, and improves balance.

8. Downward Dog

This pose stretches the hamstrings, calves, and back, and helps to open the chest and shoulders.

9. Half Camel

This pose strengthens the spine and back muscles, and opens the chest and shoulders.

10. Chair Pose

This pose strengthens the thighs, calves, and buttocks.

11. Warrior I

This pose strengthens the legs, hips, and glutes. It also opens the chest and shoulders.

12. Half Moon Pose

This pose strengthens the arms and legs, and improves balance.

13. Tree Pose

This pose strengthens the thighs and calves, and improves balance.

14. Crow Pose

This pose strengthens the arms and shoulders, and improves balance.

May Yoga Class Sequence

The following yoga class sequence is designed to open the hips and heart.

1. Mountain pose (Tadasana)

2. Downward-facing dog (Adho Mukha Svanasana)

3. Child’s pose (Balasana)

4. Hip opener pose (Parsvottanasana)

5. Triangle pose (Trikonasana)

6. Half Camel pose (Ardha Ushtrasana)

7. Seated forward fold (Pashimottanasana)

8. Low Lunge (Anjaneyasana)

9. Runner’s Lunge (Anjaneyasana)

10. Heart opener pose (Pavanamuktasana)

11. Corpse pose (Savasana)

Iyengar Yoga Home Sequence

The following sequence is designed to be practiced at home, and it can be tailored to your own needs and abilities. Always practice with caution and respect for your body, and never force any pose. If you are new to yoga, please consult a qualified teacher before practicing.

1. Sun Salutations (Surya Namaskar)

Sun Salutations are a series of twelve poses that warm up the body and increase flexibility. They are a great way to start your practice, and can be done any time of day.

2. Camel (Ustrasana)

Camel is a backbend that stretches the chest and strengthens the back. It is a great pose for improving posture.

3. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a basic yoga pose that stretches the hamstrings, calves, and back. It also strengthens the arms and wrists.

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4. Child’s Pose (Balasana)

Child’s Pose is a resting pose that stretches the hips, thighs, and groin. It is a great pose to do after a challenging sequence.

5. Warrior I (Virabhadrasana I)

Warrior I is a standing pose that strengthens the legs and opens the hips. It is a great pose for beginners.

6. Triangle (Trikonasana)

Triangle is a standing pose that stretches the sides of the body. It is a great pose for improving balance and flexibility.

7. Half Moon (Ardha Chandrasana)

Half Moon is a balancing pose that strengthens the arms and legs. It is a great pose for improving balance and focus.

8. Chair Pose (Utkatasana)

Chair Pose is a basic yoga pose that strengthens the legs and glutes. It is a great pose for beginners.

9. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend is a seated pose that stretches the hamstrings and spine. It is a great pose for improving flexibility.

10. Bridge (Setu Bandha Sarvangasana)

Bridge is a pose that strengthens the back and glutes. It is a great pose for improving posture.

11. Corpse Pose (Savasana)

Corpse Pose is a resting pose that relaxes the body and mind. It is a great pose to do at the end of your practice.

12. Happy Baby (Ananda Balasana)

Happy Baby is a resting pose that stretches the hips and groin. It is a great pose to do after a challenging sequence.

Restorative Iyengar Yoga Sequence

for Neck and Shoulder Pain

The muscles of the neck and shoulders can become very tight and sore from stress, poor posture, and overuse. This sequence of Restorative Iyengar Yoga poses can help to release the tension and pain in these muscles.

1. Seated forward fold: Sit on the floor with your legs straight out in front of you. Fold forward from the hips, keeping your spine long. Place your hands on the floor next to your feet, or clasp your hands behind your back. Hold for 5-10 breaths.

2. Child’s pose: Come to all fours, then bring your big toes together and sit back on your heels. Extend your arms forward, and rest your forehead on the floor. Hold for 5-10 breaths.

3. Cat/cow pose: Come to all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale, and arch your spine upward, then exhale and round your spine downward. Repeat for 5-10 breaths.

4. Downward facing dog: From all fours, press into your hands and feet and lift your hips and torso into the air, coming into Downward Facing Dog pose. Keep your spine long, and hold for 5-10 breaths.

5. Triangle pose: Stand with your feet 3-4 feet apart, then turn your right toes out and your left toes in. Extend your arms out to the sides, parallel to the floor. Bend to the right, keeping your spine long, and reach your right hand to your ankle or shin. Hold for 5-10 breaths, then repeat on the other side.

6. Seated twist: Sit on the floor with your legs straight out in front of you. Cross your right ankle over your left knee, then twist to the right, placing your left hand on the floor behind you. Look over your right shoulder. Hold for 5-10 breaths, then repeat on the other side.

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7. Forward bend: Stand with your feet together, then fold forward from the hips, keeping your spine long. Reach your hands to the floor, or clasp your hands behind your back. Hold for 5-10 breaths.

8. Shoulder opener: Sit on the floor with your legs straight out in front of you. Reach your right hand behind your back, and clasp your right hand with your left hand. Gently pull your right hand toward your left shoulder. Hold for 5-10 breaths, then repeat on the other side.

Pregnancy Yoga Sequence First Trimester

Now that you are pregnant, it’s important to take care of your body and mind. Yoga is a great way to do just that!

The following sequence is designed specifically for the first trimester of pregnancy. It will help to keep you strong and flexible, and help to prepare your body for the challenges of pregnancy.

1. Cat-Cow 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 tuck your chin and round your back. Repeat 10 times.

2. Downward-Facing Dog Pose

From all fours, press your hips up and back, and tuck your toes under. Keep your spine straight as you extend your arms and legs. Hold for 5 breaths.

3. Child’s Pose

From Downward-Facing Dog, bend your knees and sit back on your heels. Extend your arms forward and rest your forehead on the floor. Hold for 5 breaths.

4. Supine Hand-To-Big-Toe Pose

Lie on your back and extend your left leg straight up. Reach for your left ankle with your left hand and grab your big toe with your right hand. Hold for 5 breaths, then switch sides.

5. Bridge Pose

Lie on your back and place your feet flat on the floor, hip-width apart. Press into your feet and lift your torso and hips off the floor. Clasp your hands together below your chest and hold for 5 breaths.

6. Seated Forward Bend

Sit on the floor with your legs straight out in front of you. Bend forward from the hips, and reach for your toes. Hold for 5 breaths.

7. Corpse Pose

Lie flat on your back with your legs and arms extended. Close your eyes and relax for 5-10 minutes.