Hip Opening Sequence Yoga Flow
Opening the hips is key for many yoga poses and daily activities. This sequence warms up the muscles around the hip joints and prepares the body for deeper hip opening poses.
Warm-Up
Start in a comfortable seated position. Bring the soles of your feet together and allow your knees to fall open. Sit tall and lengthen your spine. Place your hands on your knees and begin to press down as you round your spine up towards the ceiling. Hold for a few breaths and then release.
Pigeon Pose
From a seated position, bring your right foot in front of you and allow your left knee to fall open. Place your left hand on the floor in front of you and your right hand behind you. Gently press your hips forward as you sink into the pose. Hold for a few breaths and then release. Repeat on the other side.
Butterfly Pose
Sit with your spine tall and your feet together. Bring your feet in as close to your body as possible and allow your knees to fall open. Place your hands on your feet and press down as you gently fold forward. Hold for a few breaths and then release.
Bridge Pose
Lie on your back with your feet flat on the ground and your knees bent. Bring your heels in as close to your glutes as possible. Drive your hips up towards the ceiling, and clasp your hands together beneath your body. Hold for a few breaths and then release.
Final Pose
From bridge pose, lower your hips back to the ground and release your hands. Bring your feet in close to your body and allow your knees to fall open. Sit tall and lengthen your spine. Place your hands on your knees and begin to press down as you round your spine up towards the ceiling. Hold for a few breaths and then release.
Healing Heart Yoga Sequence
This yoga sequence is designed to open your heart and encourage feelings of love and compassion. The poses are gentle and slow, and are perfect for all levels of yoga practitioners.
1. Mountain Pose (Tadasana)
Start in Mountain Pose, standing tall with your feet hip-width apart and your arms at your sides. Take a deep breath in and reach up towards the sky with your hands. Hold for a few seconds, then release and exhale.
2. Forward Bend ( Uttanasana)
From Mountain Pose, step or jump your feet forward a few feet and fold forward, keeping your spine long. If you can, grab onto your ankles or knees with your hands. Hold for a few seconds, then release and inhale.
3. Chair Pose ( Utkatasana)
From Forward Bend, step or jump your feet back to standing and come into Chair Pose. Sit back and down as if you are sitting in a chair, keeping your spine long. Hold for a few seconds, then release and exhale.
4. Puppy Pose ( Ardha Uttanasana)
From Chair Pose, drop down to your hands and knees and come into Puppy Pose. Bring your forehead to the ground and tuck your toes under. Hold for a few seconds, then release and inhale.
5. Camel Pose ( Ustrasana)
From Puppy Pose, come up onto your knees and then lean back into Camel Pose. Place your hands on your hips and press your hips forward as you arch your back. Hold for a few seconds, then release and exhale.
6. Child’s Pose ( Balasana)
From Camel Pose, come back to kneeling and then fold forward into Child’s Pose. Bring your forehead to the ground and extend your arms in front of you. Hold for a few seconds, then release and inhale.
7. Seated Forward Bend ( Paschimottanasana)
From Child’s Pose, sit up and extend your legs in front of you. Fold forward, keeping your spine long. Hold for a few seconds, then release and exhale.
8. Fish Pose ( Matsyasana)
From Seated Forward Bend, sit up and then fold your legs into Lotus Pose. Place your hands on the ground behind you and press into your hands as you lift your torso and head up into Fish Pose. Hold for a few seconds, then release and exhale.
9. Corpse Pose ( Savasana)
From Fish Pose, release your legs and torso back down to the ground and come into Corpse Pose. Rest here for a few minutes, letting go of all thoughts and distractions.
P.M Yoga Sequences For Beginners
1. Sun Salutation
The sun salutation is a basic yoga sequence that is great for beginners. It is a sequence of poses that flow together and help to warm up the body. The sun salutation sequence can be practiced at the beginning of a yoga practice or anytime you need a quick energizing practice.
The sun salutation sequence consists of the following poses:
• Mountain Pose
• Downward Dog
• Child’s Pose
• Upward Dog
• Downward Dog
• Mountain Pose
2. Triangle Pose
The triangle pose is a great pose for beginners because it is a relatively easy pose to balance in. The triangle pose also stretches the hips, thighs, and groin.
To perform the triangle pose, stand with your feet 3-4 feet apart and turn your right foot out 90 degrees and your left foot in about 15 degrees. Bend your right knee and extend your left arm straight up into the air. Reach your right hand to your right ankle or foot. Hold the pose for 5-10 breaths and then switch sides.
3. Child’s Pose
Child’s pose is a great pose for beginners because it is a calming and relaxing pose. Child’s pose also stretches the hips, thighs, and groin.
To perform child’s pose, start in a kneeling position. Bring your big toes together and sit your hips back onto your heels. Extend your arms forward, parallel to the ground. Relax your forehead on the ground and hold the pose for 5-10 breaths.
4. Camel Pose
The camel pose is a great pose for beginners because it stretches the chest and opens the hips.
To perform the camel pose, start in a kneeling position. Place your hands on your lower back with your fingers pointing down. Reach back and grab your heels with your hands. Press your hips forward and extend your upper back and neck. Hold the pose for 5-10 breaths and then release.
5. Seated Forward Bend
The seated forward bend is a great pose for beginners because it stretches the hamstrings and the back.
To perform the seated forward bend, start in a seated position with your legs straight out in front of you. hinge at your hips and fold forward, reaching for your toes. Hold the pose for 5-10 breaths and then release.
Naomi Campbell Yoga Sequence
1. Start in downward facing dog pose.
2. Spread your fingers wide and press firmly into the mat with your thumbs.
3. Lift your hips up and back, and press your heels toward the floor.
4. Hold for five breaths.
5. Move on to cat-cow pose.
6. Start in tabletop position, with your wrists below your shoulders and your knees below your hips.
7. Inhale, and arch your back and look up.
8. Exhale, and round your spine and tuck your chin.
9. Repeat for five breaths.
10. Move on to the next pose.
11. Come into warrior I pose.
12. Step your left foot forward and bend your left knee so that it’s directly over your ankle.
13. Extend your arms out to the sides and parallel to the floor.
14. Hold for five breaths.
15. Step your right foot forward and repeat the pose.
16. Come into reverse warrior I pose.
17. Step your left foot back and bend your left knee so that it’s directly over your ankle.
18. Extend your arms out to the sides and parallel to the floor.
19. Hold for five breaths.
20. Step your right foot back and repeat the pose.
21. Come into tree pose.
22. Stand tall and ground your left foot into the mat.
23. Bring your right ankle to your left thigh.
24. Hold for five breaths.
25. Switch legs and repeat.
26. Come into warrior III pose.
27. Start in downward facing dog pose.
28. Jump your feet forward to come into a low lunge.
29. Lunge forward with your left leg and raise your arms up to the sky.
30. Hold for five breaths.
31. Switch legs and repeat.
32. Come into bridge pose.
33. Lie down on your back with your feet flat on the floor and your knees bent.
34. Place your hands on the floor by your sides.
35. Lift your hips and torso off the floor.
36. Hold for five breaths.
37. Lower your hips and torso back to the floor.
38. Come into reclining hero pose.
39. Lie down on your back with your legs straight out in front of you.
40. Place your hands on the floor by your sides.
41. Lift your torso and legs off the floor.
42. Hold for five breaths.
43. Lower your torso and legs back to the floor.
44. Come into corpse pose.
45. Lie down on your back with your legs straight out in front of you and your arms by your sides.
46. Close your eyes and relax.
This yoga sequence is designed to help you open up your body and feel more flexible. The poses are all basic, beginner-friendly poses that are perfect for a relaxing yoga practice. If you’re not familiar with these poses, be sure to check out the accompanying images and instructions.
Sunrise/Sunset Sequence Yoga
Poses
As the days grow shorter and the weather gets cooler, it can be nice to find a yoga sequence that can help to welcome the autumn season. This sunrise/sunset sequence yoga poses can help to energize you in the morning and relax you in the evening.
The sequence is as follows:
1. Mountain Pose
2. Downward-Facing Dog
3. Half Camel
4. Child’s Pose
5. Low Lunge
6. Triangle Pose
7. Extended Triangle Pose
8.Warrior I
9. Warrior II
10. Reverse Warrior
11. Chair Pose
12. Half Moon Pose
13. Bridge Pose
14. Fish Pose
15. Corpse Pose
The Mountain Pose (Tadasana) is a great pose to start with because it is a basic, neutral pose that helps to ground you. From Mountain Pose, you can easily transition into Downward-Facing Dog (Adho Mukha Svanasana).
The Half Camel Pose (Ardha Ustrasana) is a great way to open up your chest and stretch your spine. Child’s Pose (Balasana) is a gentle resting pose that can be calming and soothing.
The Low Lunge (Anjaneyasana) is a great pose to open up the hips and the front of the body. Triangle Pose (Trikonasana) is a great pose to stretch the sides of the body. Extended Triangle Pose (Utthita Trikonasana) is a deeper variation of Triangle Pose.
Warrior I (Virabhadrasana I) is a powerful standing pose that can help to build strength and stamina. Warrior II (Virabhadrasana II) is another powerful standing pose that can help to open up the hips and the chest. Reverse Warrior (Viparita Virabhadrasana) is a great pose to stretch the back of the body.
Chair Pose (Utkatasana) is a great pose to build strength and heat in the body. Half Moon Pose (Ardha Chandrasana) is a great pose to stretch the body and open up the hips. Bridge Pose (Setu Bandha Sarvangasana) is a great pose to stretch the spine and the chest. Fish Pose (Matsyasana) is a great pose to stretch the neck and the back.
Corpse Pose (Savasana) is a great way to end your yoga practice. It is a pose of total relaxation that allows you to rest and rejuvenate.
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.
