Hormone Yoga Therapy Sequence
There are many different hormones in the body, each with its own specific function. Some hormones, like estrogen and testosterone, are well known, while others, like leptin and ghrelin, are less well understood. Yoga therapy can help to balance the levels of different hormones in the body, leading to better health and well-being.
The following yoga sequence is designed to help balance the levels of estrogen and testosterone in the body. It should be practiced at least once a week.
1. Sun Salutation A
2. Downward Dog
3. Child’s Pose
4. Triangle Pose
5. Half Moon Pose
6. Warrior I Pose
7. Warrior II Pose
8. Reverse Warrior Pose
9. Camel Pose
10. Fish Pose
11. Corpse Pose
Simple Power Yoga Sequence
for Beginners
If you are new to power yoga, or any type of yoga for that matter, it can be helpful to have a sequence to follow. This simple power yoga sequence for beginners will help you get started.
1. Start by standing in Mountain pose (Tadasana), with your feet hip-width apart and your arms at your sides.
2. Inhale as you reach your arms overhead, and exhale as you reach down to touch your toes.
3. Inhale as you reach back up to standing, and exhale as you fold forward.
4. Inhale as you reach your arms overhead, and exhale as you fold back into Mountain pose.
5. Repeat this sequence 2-3 times.
This sequence is a great way to start your practice, but don’t feel limited to just this sequence. Be creative and explore different poses and sequences that work for you.
Hamstrings Stretch Yoga Sequence
The hamstrings are a group of three muscles in the back of the thigh. They attach the pelvic bone to the lower leg bone. The hamstrings help you bend your knee and extend your leg. They are also involved in running and other activities that require explosive movement.
The hamstrings can be tight and prone to injury. A regular hamstring stretch yoga sequence can help keep them flexible.
The following sequence includes a few basic poses that will stretch the hamstrings. You can do this sequence every day or a few times a week.
1. Sukhasana (Easy Pose)
Sukhasana is a basic seated pose that is a great starting point for any yoga sequence. Sit in the pose with your legs crossed, keeping your spine long and your shoulders relaxed.
2. Paschimottanasana (Seated Forward Bend)
Paschimottanasana is a deep forward bend that stretches the hamstrings. Sit in Sukhasana and then fold forward, reaching for your toes. Keep your spine long and your shoulders relaxed.
3. Upavistha Konasana (Wide Angle Seated Forward Bend)
Upavistha Konasana is a deep seated forward bend that stretches the hamstrings and the inner thighs. Sit in Sukhasana and then spread your legs wide, turning your toes out. Reach for your toes and keep your spine long and your shoulders relaxed.
4. Hanumanasana (Monkey Pose)
Hanumanasana is a deep hip opener and hamstring stretch. From Upavistha Konasana, slide your right foot in between your hands. Keep your left leg straight and reach your right hand to your right ankle. Hold the pose for a few breaths and then switch sides.
5. Ardha Hanumanasana (Half Monkey Pose)
Ardha Hanumanasana is a deep hip opener and hamstring stretch. From Upavistha Konasana, slide your right foot in between your hands. Keep your left leg straight and reach your right hand to your right ankle. Bend your left knee and reach your left hand to your left ankle. Hold the pose for a few breaths and then switch sides.
6. Paschimottanasana (Seated Forward Bend)
Paschimottanasana is a deep forward bend that stretches the hamstrings. Sit in Sukhasana and then fold forward, reaching for your toes. Keep your spine long and your shoulders relaxed.
7. Savasana (Corpse Pose)
Savasana is a deep relaxation pose. Lie down on your back and let your body relax. Close your eyes and breathe deeply. Stay in the pose for 5-10 minutes.
How To Sequence In Yoga
In yoga, sequencing is everything. It is the sequence of poses that you practice that determines how you will feel when you are finished. A well-sequenced yoga practice will leave you feeling invigorated, while a poorly sequenced practice can leave you feeling depleted.
The key to sequencing is to sequence poses in such a way that they build on one another. In other words, each pose should lead naturally into the next. This is what creates a flow in your practice.
When sequencing, there are a few things to keep in mind. First, always start with a warm-up. This will loosen up your muscles and prepare them for the poses to come. Second, always end with a cool-down. This will help your body to relax and restore itself after your practice.
Third, be mindful of your body. If you are feeling tired, it is probably a good idea to take it easy and not push yourself too hard. If you are feeling energetic, you can push yourself a bit more.
Finally, always listen to your body. If a pose feels uncomfortable or painful, back off and try a different pose. There is no need to force yourself into a pose that doesn’t feel right.
The following is a basic sequence that can be used as a starting point for your own yoga practice.
Warm-Up:
Start with a few minutes of gentle stretching to loosen up your muscles.
Sun Salutations:
Next, do a few rounds of Sun Salutations to get your heart rate up and your body warmed up.
Main Sequence:
Now it’s time to get into the main sequence. This sequence is designed to build strength, flexibility and balance.
1. Downward-Facing Dog
2. Upward-Facing Dog
3. Cobra Pose
4. Warrior I
5. Warrior II
6. Reverse Warrior
7. Triangle Pose
8. Half Moon Pose
9. Chair Pose
10. Camel Pose
11. Fish Pose
12. Corpse Pose
Cool-Down:
Finish your practice with a few minutes of gentle stretching.
The sequence shown above is just a basic sequence. You can add or remove poses as you see fit. Be creative and experiment with different sequences to find the one that works best for you.
Sequence For Dragongly Yoga
1. Begin by standing in Tadasana (Mountain Pose) with your feet hip-width apart and your arms at your sides.
2. Inhale and lift your arms overhead, clasping your hands together.
3. Exhale and hinge forward at the hips, lowering your hands to the floor.
4. Bring your forehead to the floor, and press your palms into the floor to extend your spine.
5. Hold for 5-10 breaths, then inhale as you press up to return to Tadasana.
6. Repeat 3-5 times.
The dragonfly is an amazing creature. It is able to fly in any direction, change its direction instantly, and stop on a dime. This sequence is designed to help you move with the same grace and ease as the dragonfly. It will help you to open your hips and spine, and to increase your flexibility and strength.
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.
