Integration Yoga Sequence

Integration Yoga Sequence

Integration yoga is all about linking poses together to create a flowing sequence. This type of yoga is great for improving flexibility and strength, and it’s also a lot of fun!

There are many different ways to put together a yoga sequence, and the possibilities are endless. However, there are a few basic principles that you can follow to create a sequence that is both effective and enjoyable.

The first step is to choose a theme for your sequence. You might want to focus on warming up the body, improving flexibility, strengthening the muscles, or calming the mind.

Once you have chosen a theme, you can start putting together poses that will help you achieve your goals. Try to choose poses that are both challenging and relaxing, and that flow smoothly into one another.

If you are new to yoga, it might be a good idea to start with a basic sequence that includes some simple poses like Downward Dog, Cat-Cow, and Warrior I. As you become more experienced, you can experiment with more challenging poses and create sequences that are specifically tailored to your own needs and abilities.

The best way to learn is to practice, so go ahead and give integration yoga a try!

Power Yoga Asana Sequence

Below is a sequence of asanas that can be used to warm-up the body for a power yoga practice.

1. Sun Salutations (Surya Namaskar)

2. Standing Forward Bend (Uttanasana)

3. Half Camel (Ardha Ustrasana)

4. Downward Dog (Adho Mukha Svanasana)

5. Half Moon (Ardha Chandrasana)

6. Warrior I (Virabhadrasana I)

7. Triangle (Trikonasana)

8. Extended Triangle (Utthita Trikonasana)

9. Half Camel (Ardha Ustrasana)

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10. Standing Forward Bend (Uttanasana)

11. Mountain Pose (Tadasana)

Growth Yoga Sequence

The growth yoga sequence is designed to help you grow in all areas of your life. The poses in this sequence are all intended to help you open up and expand your body and mind. The sequence begins with a few simple poses to warm up your body, and then gradually builds in intensity. The final pose in the sequence is a challenging backbend that will help you open up your chest and spine.

The growth yoga sequence is a great way to start your day, or to use as a warm-up before a more challenging yoga practice. If you are new to yoga, please consult with a yoga teacher before attempting this sequence.

Warm-Up

1. Seated Spinal Twist

2. Cat-Cow

3. Downward Dog

4. Upward Dog

5. Child’s Pose

6. Camel Pose

7. Fish Pose

Main Sequence

1. Half Camel Pose

2. Half Moon Pose

3. Triangle Pose

4. Extended Triangle Pose

5. Warrior I Pose

6. Warrior II Pose

7. Reverse Warrior Pose

8. Side Angle Pose

9. Standing Forward Bend

10. Half Camel Pose

11. Full Camel Pose

12. Wheel Pose

13. Child’s Pose

Quad Stretch Sequence For Yoga

and Pilates

The quad stretch sequence is a great way to stretch your quads and improve your flexibility. This sequence can be used in yoga or pilates classes, or at home.

The sequence begins with a basic quad stretch. Stand with your feet hip-width apart, and bend your right knee so that your right foot is resting on your left thigh. Reach back with your right hand and grasp your right ankle. Gently pull your ankle towards your butt, and hold for a few seconds. Release and repeat on the other side.

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Next, move on to the runner’s lunge. Start in the same position as the basic quad stretch, but step your left foot forward so that your left thigh is parallel to the ground. Keep your right knee bent and reach your right hand towards your right ankle. Hold for a few seconds, then release and repeat on the other side.

The third stretch in the sequence is the pigeon pose. Start in a plank position, then lower your left knee to the ground and slide your left foot towards your right buttock. Rest your left ankle on your right thigh, and gently press your hips towards the ground. Hold for a few seconds, then release and repeat on the other side.

The final stretch in the sequence is the butterfly pose. Sit on the ground with your legs bent in front of you, and place your hands on the ground behind you. Gently press your knees towards the ground, and hold for a few seconds. Release and repeat.

Restoratie Yoga Sequence Pinterest

Looking for a way to restore and rejuvenate your body and mind? Check out our yoga sequence Pinterest board for inspiration! This sequence is designed to help you restore your energy and vitality, while improving your flexibility and strength.