Hot Yoga Sequence Pdf

Hot Yoga Sequence Pdf

The benefits of practicing hot yoga are vast. The heat allows for deeper stretching, which in turn releases tension in the muscles and ligaments, and improves flexibility. The increased heart rate and circulation caused by the heat also help to detoxify the body and improve overall cardiovascular health. Additionally, the heat creates a sense of euphoria and well-being that can last long after the class is finished.

A hot yoga sequence should be practiced in a room that is heated to approximately 105 degrees. The sequence itself should include a variety of poses, including standing poses, backbends, and inversions. It is important to remember to drink plenty of water before and after practicing hot yoga, as dehydration is a common side effect of the heat.

The following sequence is a basic hot yoga sequence that can be practiced in any heated room.



1. Sun Salutation A (Surya Namaskar A)

2. Half Camel (Ardha Ustrasana)

3. Half Moon (Ardha Chandrasana)

4. Triangle (Trikonasana)

5. Extended Triangle (Utthita Trikonasana)

6. Downward-Facing Dog (Adho Mukha Svanasana)

7. Upward-Facing Dog (Urdhva Mukha Svanasana)

8. Child’s Pose (Balasana)

9. Cobra (Bhujangasana)

10. Locust (Salabhasana)

11. Fish (Matsyasana)

12. Camel (Ustrasana)

13. Chair (Utkatasana)

14. Warrior I (Virabhadrasana I)

15. Warrior II (Virabhadrasana II)



16. Reverse Warrior (Viparita Virabhadrasana)

17. Triangle (Trikonasana)

18. Extended Triangle (Utthita Trikonasana)

19. Half Camel (Ardha Ustrasana)

20. Half Moon (Ardha Chandrasana)

21. Sun Salutation B (Surya Namaskar B)

Dancing Warrior Sequence 30 Days Of Yoga

Challenge

Day 1: Dancing Warrior Sequence

Welcome to the first day of the Dancing Warrior Sequence 30-day yoga challenge!

The Dancing Warrior sequence is a powerful and invigorating yoga flow that will help you to build strength and flexibility in your body. It is a great sequence to practice when you need a quick energy boost, or when you are feeling blocked and need to move some energy through your body.

The sequence is based on the warrior poses, which are some of the most powerful and challenging poses in yoga. The warrior poses are named after the warriors of ancient mythology, who were known for their strength, power, and determination.

The Dancing Warrior sequence will help you to embody the qualities of the warrior, including strength, power, and determination. It will also help you to feel more flexible and open in your body.

The sequence is a great way to start your day, or to end a challenging workout. It will help to energize your body and mind, and leave you feeling strong and empowered.

So let’s get started!

The sequence begins with a simple warm-up, including some gentle sun salutations and a few basic standing poses.

Once you have warmed up your body, you will move into the warrior poses. There are three warrior poses in the sequence, and each one is performed for several breaths.

The final pose in the sequence is the dancer pose. This is a challenging balance pose that will test your strength and flexibility. It is a great way to finish the sequence and to challenge your body and mind.

So let’s get started!

The sequence begins with a simple warm-up, including some gentle sun salutations and a few basic standing poses.

Once you have warmed up your body, you will move into the warrior poses. There are three warrior poses in the sequence, and each one is performed for several breaths.

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The final pose in the sequence is the dancer pose. This is a challenging balance pose that will test your strength and flexibility. It is a great way to finish the sequence and to challenge your body and mind.

So let’s get started!

The sequence begins with a simple warm-up, including some gentle sun salutations and a few basic standing poses.

Once you have warmed up your body, you will move into the warrior poses. There are three warrior poses in the sequence, and each one is performed for several breaths.

The final pose in the sequence is the dancer pose. This is a challenging balance pose that will test your strength and flexibility. It is a great way to finish the sequence and to challenge your body and mind.

Shoulder Stand Yoga Sequence

There are many yoga poses that are beneficial for the pregnant woman, and one of the most beneficial is the shoulder stand. This pose helps to improve the blood flow to the brain and to the uterus, and it also helps to relieve stress and fatigue.

The shoulder stand can be performed early in pregnancy, and it can be continued throughout the pregnancy. It is a good pose to do when you are feeling fatigued or stressed.

To perform the shoulder stand, you will need to place a folded blanket or a bolster in the middle of your mat. Sit on the edge of the blanket and then slowly fold your legs up in to the lotus position. Place your hands on the floor next to your hips and then press in to your hands as you lift your hips in to the air.

Slowly walk your feet in to the shoulder stand position, and then press in to your hands to lift your hips higher. You can keep your legs together or you can spread them wide apart. If you are feeling uncomfortable, you can always bring your legs closer together.

Stay in the pose for 5-10 breaths, and then slowly lower your hips to the floor. Take a few moments to rest before you perform the pose again.

Ashtanga Yoga Sequence Poses

The following sequence of poses is an example of an Ashtanga Yoga practice. This sequence can be modified to fit the needs of each individual.

1. Sun Salutations (Surya Namaskar)

2. Mountain Pose (Tadasana)

3. Downward-Facing Dog Pose (Adho Mukha Svanasana)

4. Half Camel Pose (Ardha Camel Pose)

5. Half Moon Pose (Ardha Chandrasana)

6. Triangle Pose (Trikonasana)

7. Warrior I Pose (Virabhadrasana I)

8. Warrior II Pose (Virabhadrasana II)

9. Reverse Warrior Pose (Viparita Virabhadrasana)

10. Extended Triangle Pose (Utthita Trikonasana)

11. Half Locust Pose (Ardha Shalabhasana)

12. Full Locust Pose (Salabhasana)

13. Bow Pose (Dhanurasana)

14. Camel Pose (Ustrasana)

15. Child’s Pose (Balasana)

16. Downward-Facing Dog Pose (Adho Mukha Svanasana)

17. Cobra Pose (Bhujangasana)

18. Mountain Pose (Tadasana)

Restorative Chakra Yoga Sequence

The chakras are energy centres in the body that when out of balance can lead to physical, emotional and spiritual disharmony. Restorative yoga is a practice that uses props to support the body in order to facilitate a deep state of relaxation. This sequence is designed to help restore balance to the chakras.

1. Begin by lying down on your back in Savasana (Corpse Pose). Take a few deep breaths and allow yourself to relax.

2. Bring your awareness to your solar plexus chakra. This chakra is associated with your power and confidence. In order to restore balance, we will do a few gentle poses that will help to open and energize this area.

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3. Come into Child’s Pose. Place a block or a bolster in front of you and rest your forehead on it. Stay here for a few deep breaths, allowing yourself to feel the support of the prop.

4. Come into Cat-Cow Pose. Inhale as you arch your back and look up. Exhale as you round your spine and tuck your chin. Continue moving through these poses for a few breaths.

5. Move on to Downward-Facing Dog. Spread your fingers and press into your palms. Tuck your toes and lift your hips up and back. Hold for a few breaths.

6. Step your right foot forward into a Runner’s Lunge. Place your left knee on the ground and release your hands to the floor. Stay here for a few breaths, feeling the stretch in your hip.

7. Come back to Downward-Facing Dog. Step your left foot forward into a Runner’s Lunge with your right knee on the ground. Stay here for a few breaths, feeling the stretch in your hip.

8. Come back to Downward-Facing Dog. Step your right foot forward into a Runner’s Lunge with your left knee on the ground. Lift your torso up and reach your arms overhead. Stay here for a few breaths, feeling the stretch in your hip.

9. Come back to Downward-Facing Dog. Step your left foot forward into a Runner’s Lunge with your right knee on the ground. Reach your arms overhead and clasp your hands together. Stay here for a few breaths, feeling the stretch in your hip.

10. Come back to Downward-Facing Dog. Step your right foot forward into a Runner’s Lunge with your left knee on the ground. Reach your arms overhead and clasp your hands together. Hold for a few breaths, feeling the stretch in your hip.

11. Come into Upward-Facing Dog. Spread your fingers and press into your palms. Tuck your toes and lift your hips up and back. Hold for a few breaths.

12. Come into Downward-Facing Dog. Step your left foot forward into a Runner’s Lunge with your right knee on the ground. Reach your arms overhead and clasp your hands together. Hold for a few breaths, feeling the stretch in your hip.

13. Come into Child’s Pose. Place a block or a bolster in front of you and rest your forehead on it. Stay here for a few deep breaths, allowing yourself to feel the support of the prop.

14. Come into Savasana (Corpse Pose). Take a few deep breaths and allow yourself to relax.

When you’re finished, take a few minutes to journal about how you feel. Did the sequence help to restore balance to your chakras? How do you feel overall?







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