In Bed Yoga Sequence
for a Better Night’s Sleep
Do you have difficulty sleeping through the night? Are you constantly tossing and turning, or waking up feeling unrested? If so, you may benefit from incorporating some yoga into your bedtime routine. Yoga can help to relax the body and mind, making it easier to fall and stay asleep. Here is a basic yoga sequence to help you get a good night’s sleep:
1. Start by lying down on your back and closing your eyes. Take a few deep breaths in and out, letting go of any stress or tension you may be carrying.
2. Bring your knees into your chest and hug them close. Rock gently from side to side, letting go of any extra energy.
3. Release your knees and slowly extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
4. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
5. Bring your knees back into your chest and hug them close. Rock gently from side to side.
6. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
7. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
8. Bring your knees back into your chest and hug them close. Rock gently from side to side.
9. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
10. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
11. Bring your knees back into your chest and hug them close. Rock gently from side to side.
12. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
13. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
14. Bring your knees back into your chest and hug them close. Rock gently from side to side.
15. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
16. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
17. Bring your knees back into your chest and hug them close. Rock gently from side to side.
18. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
19. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
20. Bring your knees back into your chest and hug them close. Rock gently from side to side.
21. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
22. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
23. Bring your knees back into your chest and hug them close. Rock gently from side to side.
24. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
25. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
26. Bring your knees back into your chest and hug them close. Rock gently from side to side.
27. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
28. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
29. Bring your knees back into your chest and hug them close. Rock gently from side to side.
30. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
31. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
32. Bring your knees back into your chest and hug them close. Rock gently from side to side.
33. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
34. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
35. Bring your knees back into your chest and hug them close. Rock gently from side to side.
36. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
37. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
38. Bring your knees back into your chest and hug them close. Rock gently from side to side.
39. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
40. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
41. Bring your knees back into your chest and hug them close. Rock gently from side to side.
42. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
43. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
44. Bring your knees back into your chest and hug them close. Rock gently from side to side.
45. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
46. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
47. Bring your knees back into your chest and hug them close. Rock gently from side to side.
48. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
49. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
50. Bring your knees back into your chest and hug them close. Rock gently from side to side.
51. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
52. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
53. Bring your knees back into your chest and hug them close. Rock gently from side to side.
54. Release your knees and extend your legs out on the floor. Point your feet and let your toes fall naturally apart.
55. Press your heels into the floor and lift your torso up. Reach your arms up towards the ceiling, elongating your spine. Hold for a few breaths, then slowly lower your torso back down to the floor.
56. Bring your knees back into your chest and hug them close. Rock gently from side to side.
57. Release your knees and extend your legs out on the floor. Point your feet and let your
5Th Chakra Yoga Sequence
for opening and balancing the throat chakra
The throat chakra is the fifth chakra and it is located in the throat. It is related to the thyroid gland and it is responsible for the expression of thoughts and feelings. The throat chakra is associated with communication, creativity, and self-expression. It is also associated with the color blue.
There are many yoga poses that can help to open and balance the throat chakra. One of the best poses for this is the camel pose. To do the camel pose, start in a kneeling position. Place your hands on your lower back, and press your hips forward. Reach back and grab your heels. Hold the pose for a few seconds, and then release.
Another great pose for the throat chakra is the fish pose. To do the fish pose, start in a lying position. Place your hands on the floor by your sides, with your palms facing down. Arch your back, and lift your head and chest off the floor. Hold the pose for a few seconds, and then release.
You can also open and balance the throat chakra with the wheel pose. To do the wheel pose, start in a lying position. Bend your knees and place your feet on the floor. Reach your hands up toward the ceiling, and press your hips and torso off the floor. Hold the pose for a few seconds, and then release.
These are just a few of the yoga poses that can help to open and balance the throat chakra. If you want to learn more poses, or if you want to learn about the chakra system in general, you can check out a yoga class or a chakra workshop.
Yoga Sequence To Splits
If you’ve been practicing yoga for a while, you may have wondered how to do splits. This yoga sequence will help you to work towards splits with ease.
1. Start in downward facing dog. Spread your fingers and press into your palms, lifting your hips up and back. Look up at your fingertips.
2. Step your right foot forward between your hands, and lower your left knee to the ground. Keep your right leg straight.
3. Reach your left hand up to the ceiling, and turn your torso to the right.
4. Hold for a few breaths, then switch sides.
5. When you’re finished, release down to the floor and rest in child’s pose.
This yoga sequence is a great way to work towards splits. It’s important to be patient and take your time, as everyone’s body is different and will progress at its own pace. Be sure to listen to your body and stop if you feel any pain.
Basic Standing Yoga Sequence
A standing yoga sequence is a great way to start your practice. It warms up the body and gets you moving. It also helps to focus the mind and prepare you for more challenging poses.
1. Mountain pose (Tadasana)
Start in Mountain pose. Stand tall with your feet hip-width apart. Ground your feet into the floor, and engage your quadriceps to lift your kneecaps. Tuck your pelvis slightly under, and press your hips forward. Engage your abs and pull your navel toward your spine. Reach up through your fingertips, and elongate your spine.
2. Downward facing dog (Adho Mukha Svanasana)
From Mountain pose, step or jump your feet back to come into Downward facing dog. Spread your fingers wide and press down into your palms. Hug your heels in toward your seat, and lift your hips up and back. Keep your head between your arms, and your spine long.
3. Plank pose (Phalakasana)
From Downward facing dog, step or jump your feet forward to come into Plank pose. Come to your hands and toes, and make sure your body is in one straight line from your head to your heels. Keep your abs pulled in and your gaze forward.
4. Cobra pose (Bhujangasana)
From Plank pose, lower your chest to the floor. Keep your hips and glutes off the floor, and press your palms into the floor. Lift your chest up and gaze forward.
5. Upward facing dog pose (Urdhva Mukha Svanasana)
From Cobra pose, press your palms into the floor and lift your chest up. Straighten your arms, and press your hips and glutes off the floor. Look up at the ceiling, and keep your abs pulled in.
6. Child’s pose (Balasana)
From Upward facing dog pose, lower your hips to the floor and sit on your heels. Bring your forehead to the floor, and extend your arms in front of you. Relax your shoulders and neck, and let your breath flow freely.
7. Seated forward bend (Paschimottanasana)
From Child’s pose, sit up and extend your legs in front of you. Flex your feet, and reach your hands toward your toes. Keep your spine long, and fold forward from your hips. Relax your neck and shoulders, and let your head hang loose.
8. Camel pose (Ustrasana)
From Seated forward bend, press your palms into the floor and press up to come to a seated position. Place your hands on your heels, and press your hips up and back. Reach for your heels with your hands, and press your hips and glutes forward. Lift your chest up and gaze forward.
9. Bridge pose (Setu Bandhasana)
From Camel pose, lower your hips and glutes to the floor. Lie flat on your back and place your feet flat on the floor, hip-width apart. Press into your feet and lift your hips and glutes off the floor. Keep your spine straight, and clasp your hands together below your pelvis.
10. Corpse pose (Savasana)
From Bridge pose, lower your hips and glutes to the floor. Lie flat on your back and place your feet flat on the floor, hip-width apart. Press into your feet and lift your hips and glutes off the floor. Keep your spine straight, and clasp your hands together below your pelvis.
When you’re finished, lie in Corpse pose. Place your arms at your sides, and let your legs fall open. Close your eyes and relax your entire body. Breathe deeply and let go of all your worries and concerns. Stay in this pose for 5-10 minutes.
Challenging Chair Yoga Sequence
Chair yoga is a great way to improve flexibility, strength, and balance, all while seated in a chair. This sequence is designed to challenge your flexibility and balance, and is not recommended for beginners.
1. Seated Forward Bend: Sit tall in your chair with your feet flat on the ground. hinge at your hips and fold forward, reaching for your toes. Hold for 5-10 breaths.
2. Camel Pose: Sit tall in your chair with your feet flat on the ground. Reach your right hand to your back, and tilt your chin up to look at your hand. Hold for 5-10 breaths, then switch sides.
3. Chair Twist: Sit tall in your chair with your feet flat on the ground. Twist to the right, and reach your left hand to the outside of your right thigh. Hold for 5-10 breaths, then switch sides.
4. Half Lord of the Fishes: Sit tall in your chair with your feet flat on the ground. Cross your right ankle over your left knee, and lean to the right. Hold for 5-10 breaths, then switch sides.
5. Seated Eagle: Sit tall in your chair with your feet flat on the ground. Cross your right ankle over your left knee, and wrap your right arm around your left thigh. Hold for 5-10 breaths, then switch sides.
6. Child’s Pose: Sit on your heels and fold forward, extending your arms in front of you. Hold for 5-10 breaths.
7. Legs Up the Wall: Sit next to a wall and lie down, with your head and shoulders resting on the floor. Extend your legs up the wall, and relax your body. Hold for 5-10 minutes.
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.
