Hurdlers Pose Yoga Sequence
This yoga sequence is designed to open up the hips and hamstrings, and to help improve your hurdling performance.
1. Start in Downward Dog.
2. Step your right foot forward between your hands, and lower your left knee to the floor.
3. Reach your left arm forward, and turn your left palm up.
4. Hold for five breaths, then repeat on the other side.
5. From Downward Dog, step your left foot forward and lower your right knee to the floor.
6. Reach your right arm forward, and turn your right palm up.
7. Hold for five breaths, then repeat on the other side.
8. Come back to Downward Dog.
9. Step your right foot forward and lower your left knee to the floor.
10. Reach your left arm forward and clasp your right hand to your left elbow.
11. Hold for five breaths, then switch sides.
12. Step your left foot forward and lower your right knee to the floor.
13. Reach your right arm forward and clasp your left hand to your right elbow.
14. Hold for five breaths.
15. Come back to Downward Dog.
16. Step your right foot forward and lower your left knee to the floor.
17. Reach your left arm forward, and turn your left palm up.
18. Hold for five breaths, then repeat the entire sequence on the other side.
Sample Sequence Aerial Yoga
is a relatively new form of yoga that combines traditional yoga poses with aerial arts. Practitioners use a fabric hammock-like apparatus to perform inverted and suspended poses. The hammock provides support and stability, which can make poses more accessible and less challenging. Aerial Yoga is said to improve strength, flexibility, and balance. It can also help to improve spinal alignment and posture.
Sequence For A Hurting Back Yoga
Sequence
Your back hurts. It could be from an injury, or simply from years of wear and tear. But you can do something about it. Yoga can help to strengthen and stretch the muscles of your back, helping to ease the pain. Here is a sequence of yoga poses that can help to soothe a hurting back.
1. Child’s Pose (Balasana)
This simple pose is a great way to start to ease tension in your back. Kneel on the floor, then sit back on your heels. Bring your forehead to the floor, and reach your arms out in front of you. Hold for 5-10 breaths.
2. Cat/Cow Pose (Marjaryasana/Bitilasana)
This pose helps to warm up your spine, and to stretch and lengthen your back muscles. Come to all fours on the floor, then inhale as you arch your back and look up. Exhale as you tuck your chin and round your back, and reach your tailbone towards the floor. Repeat for 5-10 breaths.
3. Downward Dog (Adho Mukha Svanasana)
This pose is a great way to stretch your back, hamstrings, and calves. Come to all fours on the floor, then tuck your toes and lift your hips up and back. Keep your heels pressed firmly into the ground, and hold for 5-10 breaths.
4. Triangle Pose (Trikonasana)
This pose is a great way to stretch your back and hips. Stand with your feet spread 3-4 feet apart, then turn your right toes in and your left toes out. Reach your right hand towards the sky, and bend to the right. Keep your left hand on your hip, and hold for 5-10 breaths. Repeat on the other side.
5. Bridge Pose (Setu Bandha Sarvangasana)
This pose is a great way to stretch your back, hips, and hamstrings. Lie flat on your back on the floor, then bend your knees and place your feet flat on the floor. Reach your arms out to the sides, then press your hips and heels up towards the sky. Hold for 5-10 breaths.
6. Seated Forward Bend (Paschimottanasana)
This pose is a great way to stretch your back, hamstrings, and calves. Sit on the floor with your legs straight out in front of you. Fold forward, reaching for your toes. Keep your spine straight, and hold for 5-10 breaths.
7. Child’s Pose (Balasana)
This simple pose is a great way to finish your yoga sequence. Kneel on the floor, then sit back on your heels. Bring your forehead to the floor, and reach your arms out in front of you. Hold for 5-10 breaths.
Iyengar Yoga Sequence Poster
There are many yoga sequences that are taught in classes, and they can vary depending on the teacher. However, there are some basic poses that are usually included in a yoga sequence. The following sequence is a basic sequence that can be used to warm up the body or to do a more complete yoga practice.
The first pose in the sequence is Mountain Pose (Tadasana). Mountain Pose is a basic standing pose that helps to build strength and stability in the body.
The next pose is Forward Bend ( Uttanasana). Forward Bend stretches the hamstrings and the lower back.
The next pose is Downward-Facing Dog (Adho Mukha Svanasana). Downward-Facing Dog is a basic pose that helps to stretch the back and the hamstrings.
The next pose is Half Camel ( Ardha Ushtrasana). Half Camel stretches the chest and the front of the body.
The next pose is Triangle Pose ( Trikonasana). Triangle Pose stretches the sides of the body and the hips.
The next pose is Warrior I (Virabhadrasana I). Warrior I strengthens the legs and the glutes.
The next pose is Warrior II (Virabhadrasana II). Warrior II strengthens the legs, the glutes, and the shoulders.
The next pose is Reverse Warrior (Viparita Virabhadrasana). Reverse Warrior stretches the hips and the chest.
The next pose is Half Moon Pose ( Ardha Chandrasana). Half Moon Pose strengthens the arms and the legs.
The final pose in the sequence is Chair Pose ( Utkatasana). Chair Pose strengthens the thighs and the glutes.
Quick Am Yoga Sequence
for Runners
I’ve been a runner for over 10 years and have always been interested in yoga but never really committed to it. A few months ago, I decided to start doing a quick yoga sequence after my runs. I’ve found that it helps me recover better and I really enjoy it.
Here’s the sequence that I do:
1. Downward-facing dog
2. Cat/cow
3. Runner’s lunge
4. Low lunge
5. Child’s pose
6. Pigeon pose
7. Figure four
8. Cobra
9. Camel
10. Fish pose
11. Supine hand-to-big-toe pose
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.
