Immune Sequence Yoga
is a sequence of yoga poses specifically designed to support and boost the immune system. The poses are based on traditional yoga poses, but with modifications that make them more immune-supporting. The sequence can be done daily, or as needed when you feel a cold or other illness coming on.
The poses in the sequence are:
1. Mountain Pose
2. Downward Dog
3. Child’s Pose
4. Camel Pose
5. Cobra Pose
6. Warrior I Pose
7. Triangle Pose
8. Extended Triangle Pose
9. Half Moon Pose
10. Seated Forward Bend
11. Head to Knee Pose
12. Fish Pose
13. Savasana
Mountain Pose: This is a basic standing pose that helps to ground and center you.
Downward Dog: This pose helps to stretch and lengthen the spine, and also opens up the chest and shoulders.
Child’s Pose: This pose is a gentle, restorative pose that helps to soothe the mind and relax the body.
Camel Pose: This pose stretches the entire front of the body, including the chest, abdomen, and hips.
Cobra Pose: This pose strengthens and stretches the back, and helps to open up the chest.
Warrior I Pose: This pose strengthens the legs and hips, and opens up the chest and shoulders.
Triangle Pose: This pose stretches the sides of the body, and helps to increase flexibility in the hips and hamstrings.
Extended Triangle Pose: This pose is a deeper version of Triangle Pose, and stretches the entire side of the body.
Half Moon Pose: This pose strengthens and stretches the legs, and opens up the hips and chest.
Seated Forward Bend: This pose stretches the hamstrings and spine, and helps to calm the mind.
Head to Knee Pose: This pose stretches the hamstrings and inner thighs, and helps to increase flexibility in the spine.
Fish Pose: This pose stretches the chest and shoulders, and helps to open up the hips.
Savasana: This is a deep relaxation pose that allows you to rest and rejuvenate the body and mind.
Restorative Pregnancy Yoga Sequence
Many pregnant women find that they have difficulty finding comfortable positions in which to rest. This sequence is designed to help you find ease and comfort during your pregnancy. It can be done at any stage of pregnancy.
1. Come to a seated position with your feet flat on the ground and your spine straight. Place your hands on your belly and take a deep breath in. As you exhale, allow your stomach to soften and relax. Repeat this a few times.
2. Lie down on your back with your feet flat on the ground and your knees bent. Place your hands on your belly and take a deep breath in. As you exhale, allow your stomach to soften and relax. Repeat this a few times.
3. Lie down on your left side with your left arm stretched out in front of you and your right leg bent. Place your right hand on your right hip. Take a deep breath in and as you exhale, allow your stomach to soften and relax. Repeat this a few times.
4. Lie down on your right side with your right arm stretched out in front of you and your left leg bent. Place your left hand on your left hip. Take a deep breath in and as you exhale, allow your stomach to soften and relax. Repeat this a few times.
5. Lie down on your back with your legs bent and your feet flat on the ground. Place your hands on your belly and take a deep breath in. As you exhale, allow your stomach to soften and relax. Repeat this a few times.
6. Come to a seated position with your feet flat on the ground and your spine straight. Place your hands on your belly and take a deep breath in. As you exhale, allow your stomach to soften and relax. Repeat this a few times.
Sequencing Power Yoga Class
Sequencing is the art of putting poses together in a logical order to create a yoga class. There are many different ways to sequence a yoga class, and the best way to sequence a class depends on your students’ needs and abilities.
In general, there are three ways to sequence a yoga class:
1) By pose
2) By type of pose
3) By energy
1) By pose: This type of sequencing is the most common. In this type of sequencing, you start with a basic pose and then add more difficult poses. This type of sequencing is good for beginners because it allows them to build on their skills gradually.
2) By type of pose: This type of sequencing is good for intermediate and advanced students because it challenges them to learn new poses.
3) By energy: This type of sequencing is good for all students because it creates a flow of energy throughout the class.
Restorative Yoga Sequence Pregnancy
There’s no need to be anxious about your yoga practice during pregnancy. Pregnant women have been practicing yoga safely for centuries. In fact, there are many benefits to practicing yoga during pregnancy. A regular yoga practice can help you stay healthy and strong during pregnancy, and can prepare you for labor and childbirth.
A good prenatal yoga sequence will focus on gentle, restorative poses. These poses will help to open the hips and pelvis, stretch the muscles and ligaments of the spine and belly, and calm the mind and emotions.
The following sequence is designed for pregnant women in their second or third trimester. If you are in your first trimester, you may want to omit poses that involve lying on your back. If you are in your last trimester, you may want to avoid poses that involve deep twisting or extended forward bending.
1. Seated Cat-Cow Pose
This pose is a great way to start your yoga practice. It warms up the spine and the muscles of the back and belly.
Start in a seated position with your spine straight and your shoulders relaxed. Inhale and arch your back, tucking your chin and looking up. Exhale and round your back, tucking your chin and looking down. Repeat these movements 10-20 times.
2. Child’s Pose
Child’s pose is a great way to release tension in the lower back and hips.
Start in a kneeling position. Bring your big toes together and sit back on your heels. Bend forward from the hips, and extend your arms forward. Relax your forehead on the floor, and breathe deeply for 3-5 breaths.
3. Cat-Cow Pose with a Block
This pose is a variation of cat-cow pose. It helps to open the hips and pelvis.
Start in a seated position with your spine straight and your shoulders relaxed. Place a block between your thighs. Inhale and arch your back, tucking your chin and looking up. Exhale and round your back, tucking your chin and looking down. Repeat these movements 10-20 times.
4. Pigeon Pose
Pigeon pose is a great hip opener. It can be a bit intense, so only hold the pose for a few seconds if it feels uncomfortable.
Start in a kneeling position. Bring your right foot forward and place it behind your left knee. Slide your left leg out to the side, and rest your left ankle on your right thigh. Bend forward from the hips, and extend your arms forward. Relax your forehead on the floor, and breathe deeply for 3-5 breaths.
5. Supine Hand-To-Big-Toe Pose
This pose stretches the muscles and ligaments of the spine and belly. It can also help to calm the mind and emotions.
Start by lying on your back with your legs straight. Bend your right knee and place your right foot on your left thigh. Reach your right hand toward your right foot. Hold for 3-5 breaths, and then switch sides.
6. Legs-Up-the-Wall Pose
This pose is a great way to relax the lower back and hips.
Start by lying on your back with your legs straight. Place your feet against the wall and scoot your hips close to the wall. Relax your arms at your sides. Hold for 3-5 minutes.
7. Reclining Bound Angle Pose
This pose is a great way to relax the hips, lower back, and thighs.
Start by lying on your back with your legs bent and your feet together. Place your hands on the floor beside you. Gently press your feet and knees into each other, and then relax your feet and knees. Hold for 3-5 minutes.
8. Corpse Pose
Corpse pose is a great way to end your yoga practice. It allows your body to relax and restore.
Start by lying on your back with your legs straight. Place your feet together and your arms at your sides. Close your eyes and relax your entire body. Breathe deeply and hold for 3-5 minutes.
Slow Flow Evening Yoga Sequence
Slow Flow Evening Yoga Sequence
This sequence is designed to help you wind down after a long day. It is a slow, gentle flow that will help to release any tension you may have built up throughout the day.
1. Start in Downward Dog. Inhale as you lift your right leg high in the air. Exhale as you bring your right leg back to the floor. Inhale as you lift your left leg high in the air. Exhale as you bring your left leg back to the floor.
2. Step your right foot forward and bend your knee so that you can place your right hand on the floor. Inhale as you lift your left leg up in the air. Exhale as you bring your left leg back to the floor.
3. Step your left foot forward and bend your knee so that you can place your left hand on the floor. Inhale as you lift your right leg up in the air. Exhale as you bring your right leg back to the floor.
4. Cobra Pose – Come onto your stomach and place your hands on the floor beside your chest. Inhale as you lift your head and chest up off the floor. Exhale as you release your head and chest back to the floor.
5. Cat and Cow Pose – Come onto your hands and knees. Inhale as you arch your back and look up at the sky. Exhale as you round your back and tuck your chin to your chest.
6. Child’s Pose – Come to kneeling on the floor and spread your legs out behind you. Sit back on your heels and fold your torso forward until your forehead is resting on the floor.
7. Seated Forward Bend – Sit on the floor with your legs straight out in front of you. Bend forward from your hips, keeping your back straight. Reach for your toes or extend your arms overhead.
8. Legs Up the Wall – Sit next to a wall and lie down on your back. Bring your legs up the wall and relax your body.
9. Savasana – Lie down on your back and relax your body. Place your arms at your sides, with your palms facing up. Close your eyes and breathe deeply.
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.
