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There’s no need to shell out for a pricey yoga class when you can do a basic sequence at home. This sequence is great for beginners and is a good way to work on your flexibility, breathing, and focus.

The sequence begins with a few simple warm-up poses. Then, we’ll move on to the main sequence, which includes a sun salutation, a few standing poses, and a relaxation pose.

Warm-Up Poses

Inhale and reach your arms up to the sky. Exhale and fold forward, keeping your spine long. Inhale and rise back up to standing.

Step your feet hip-width apart and bend your knees slightly. Exhale and fold forward, keeping your spine long. Inhale and rise back up to standing.

Extend your arms out to the sides and slowly rotate your torso to the right. Exhale and rotate back to the center. Repeat on the other side.

Main Sequence

Inhale and reach your arms up to the sky. Exhale and fold forward, keeping your spine long. Inhale and rise back up to standing.

Step your feet hip-width apart and bend your knees slightly. Exhale and fold forward, keeping your spine long. Inhale and rise back up to standing.

Extend your arms out to the sides and slowly rotate your torso to the right. Exhale and rotate back to the center. Repeat on the other side.

From standing, step your left foot back and lower into a lunge. Keep your spine long and your chest open. Hold for a few breaths, then switch sides.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

Step your right foot back and lower into a lunge. Keep your spine long and your chest open. Hold for a few breaths, then switch sides.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

Step your left foot back and lower into a lunge. Keep your spine long and your chest open. Hold for a few breaths, then switch sides.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

Now it’s time to relax. Step your right foot back and lower into a lunge. Keep your spine long and your chest open. Hold for a few breaths, then switch sides.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

Step your left foot back and lower into a lunge. Keep your spine long and your chest open. Hold for a few breaths, then switch sides.

From standing, reach your arms overhead and hinge forward at the hips, bending your knees as needed. Let your head and neck hang down, and hold for a few breaths.

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Table of Contents

Morning Yoga Sequence Intermediate

This yoga sequence is designed for people who are comfortable in basic poses and are looking to add a bit more complexity and challenge to their practice.

The sequence begins with a few sun salutations to warm up the body. Then we move on to some more challenging poses, including backbends, inversions, and arm balances.

Remember to always move slowly and mindfully in order to avoid injury. If you are not comfortable with a particular pose, please skip it and move on to the next one.

1. Sun Salutations

2. Downward Dog

3. Upward Dog

4. Triangle Pose

5. Half Moon Pose

6. Extended Triangle Pose

7. Warrior I

8. Warrior II

9. Reverse Warrior

10. Low Lunge

11. Camel Pose

12. Bridge Pose

13. Wheel Pose

14. King Pigeon Pose

15. Forearm Stand

16. Headstand

Full Moon Yoga Sequence Baxter Bell

, M.D.

The full moon is a time of culmination and release. As the moon waxes and approaches fullness, it reaches a point of peak energy. This is a time when we can harness that energy to bring about change in our lives. The full moon is also a time of release, as the energy of the waxing moon builds to a peak and then ebbs away. We can use the energy of the full moon to release what no longer serves us, to let go of what is no longer working for us.

The full moon yoga sequence is a sequence of poses that can be used to harness the energy of the full moon and to release what no longer serves us. The sequence begins with a pose that brings energy up and into the body, and then moves on to a series of poses that help to release tension and stress. The sequence ends with a pose that allows us to let go and release.

The full moon yoga sequence can be practiced on any day of the full moon, or any day when you want to harness the energy of the full moon and release what no longer serves you.

1. Sun Salutation A (Surya Namaskar A)

Sun Salutation A is a series of poses that brings energy up and into the body. It is a great way to start any yoga sequence, and it is especially beneficial when practiced on the day of the full moon.

2. Camel (Ustrasana)

Camel is a pose that helps to open the chest and to release tension and stress. It is a great pose to release the energy of the full moon.

3. Child’s Pose (Balasana)

Child’s Pose is a pose of release. It helps to calm the mind and to release tension and stress. It is a great pose to end the full moon yoga sequence.

Pitta-Balancing Yoga Sequence

Pitta is the hot, fiery energy in our bodies. When it’s in balance, we feel strong, alert, and passionate. But when it’s out of balance, we can feel angry, irritated, and stressed.

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Pitta-balancing yoga can help to restore balance by cooling and calming the body. The following sequence includes poses that help to release tension in the neck and shoulders, stretch the hamstrings and inner thighs, and calm the mind.

1. Child’s Pose (Balasana)

This simple resting pose calms the mind and helps to cool the body. It’s a great way to end a yoga practice or to take a break during the day.

2. Camel (Ustrasana)

This pose stretches the entire front of the body, including the neck and shoulders. It also helps to open the chest and increase energy.

3. Downward Dog (Adho Mukha Svanasana)

This classic pose stretches the hamstrings and inner thighs, and helps to calm the mind.

4. Triangle (Trikonasana)

This pose stretches the sides of the body and helps to cool and calm the mind and body.

5. Seated Forward Bend (Paschimottanasana)

This pose stretches the hamstrings and lower back. It’s a great way to release tension and calm the mind.

6. Corpse Pose (Savasana)

This is the ultimate relaxation pose. It helps to calm the mind and body, and restore balance.

Heart Opener Sequence Yoga

is a great way to open your heart and connect with others. The following sequence of poses is a great way to open your heart and connect with others. The sequence begins with a heart opener, followed by a standing pose, a hip opener, and a seated pose.

The heart opener in this sequence is a forward fold. Folding forward opens the chest and allows the heart to open. The standing pose is a warrior III. Warrior III is a great pose for opening the heart, because it strengthens the thighs and opens the hips. The hip opener in this sequence is a pigeon pose. Pigeon pose is a great hip opener, because it stretches the hip flexors and opens the hips. The seated pose is a fish pose. Fish pose is a great seated pose for opening the heart, because it stretches the chest and opens the hips.

This sequence is a great way to open your heart and connect with others. The heart opener in this sequence is a great way to start your yoga practice, because it warms up the body and prepares you for the other poses in the sequence. The standing pose is a great pose to do in the middle of your practice, because it strengthens the body and warms up the muscles. The hip opener is a great pose to do at the end of your practice, because it stretches the hips and allows you to relax. The seated pose is a great pose to do at the end of your practice, because it relaxes the body and allows you to connect with your breath.