Intro Yoga Sequence
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This intro yoga sequence is designed to help you open up your body and prepare for a more vigorous yoga practice. It is important to take your time and move slowly through these poses, so that you can feel the benefits of each one. If you have any questions or concerns, please consult a health professional.
1. Sun Salutations (Surya Namaskar) – This series of poses is a great way to warm up your body and increase your heart rate. Start in Mountain Pose (Tadasana) and inhale as you reach your arms up to the sky. Exhale as you fold forward into a Forward Bend ( Uttanasana). Inhale as you step or jump your feet back to Downward-Facing Dog (Adho Mukha Svanasana). Exhale as you fold forward into a Forward Bend. Inhale as you step or jump your feet back to Downward-Facing Dog. Exhale as you come back to Mountain Pose. Repeat 3-5 times.
2. Cat/Cow Pose – This pose is a great way to warm up your spine and release tension in your back. Start on your hands and knees in Tabletop Position. Inhale as you arch your spine and look up at the sky. Exhale as you tuck your chin and round your spine, looking at your navel. Repeat 5-10 times.
3. Child’s Pose – This pose is a great way to release tension in your lower back and hips. Start in Tabletop Position. Step or jump your feet back to Extended Child’s Pose. Rest your forehead on the floor and extend your arms out in front of you. Hold for 5-10 breaths.
4. Low Lunge – This pose is a great way to open up your hips and groin. Start in Downward-Facing Dog. Step your right foot forward between your hands. Inhale as you lift your torso up and extend your left arm up to the sky. Exhale as you lower your left knee to the ground and extend your right arm out to the side. Hold for 5-10 breaths. Switch sides and repeat.
5. Pigeon Pose – This pose is a great way to open up your hips and groin. Start in Downward-Facing Dog. Step your left foot forward between your hands. Inhale as you lift your torso up and extend your right arm up to the sky. Exhale as you lower your right knee to the ground and extend your left arm out to the side. Hold for 5-10 breaths. Switch sides and repeat.
6. Triangle Pose – This pose is a great way to open up your hips and groin. Start in Downward-Facing Dog. Step your left foot forward between your hands. Inhale as you lift your torso up and extend your right arm up to the sky. Exhale as you lower your right knee to the ground and extend your left arm out to the side. Reach your right hand towards your right ankle and your left hand towards the sky. Hold for 5-10 breaths. Switch sides and repeat.
7. Seated Forward Bend – This pose is a great way to release tension in your lower back and hips. Sit on the floor with your legs straight out in front of you. Inhale as you reach your arms overhead. Exhale as you fold forward, reaching for your toes. Hold for 5-10 breaths.
8. Corpse Pose – This pose is a great way to relax and restore energy. Lie on your back on the floor. Close your eyes and relax your entire body. Hold for 5-10 minutes.
Iyengar Yoga Sequence For Menstruation
The menstrual cycle is an important process that helps women to reproduce. It is also a time when women can feel bloated, tired, and moody. Yoga can help to ease these symptoms and make the menstrual cycle more manageable.
The following sequence is designed specifically for women who are menstruating. It is important to avoid any poses that put pressure on the uterus, such as deep twists or forward bends.
1. Mountain Pose
Start in Mountain Pose, with your feet hip-width apart and your hands at your sides. Stand tall and straight, with your shoulders relaxed and your head held high.
2. Downward Dog
From Mountain Pose, step your feet back into Downward Dog. Spread your fingers wide and press your heels into the ground. Keep your spine long and your head hanging down.
3. Child’s Pose
From Downward Dog, lower your knees to the ground and extend your arms forward. Rest your forehead on the ground and let your body relax.
4. Standing Forward Bend
From Child’s Pose, slowly lift your torso and extend your arms forward. Bend at the waist and let your head hang down.
5. Triangle Pose
From Standing Forward Bend, step your right foot forward and extend your left arm straight out to the side. Bend at the waist and reach your right hand to your ankle or shin. Keep your spine long and your head held high.
6. Seated Forward Bend
From Triangle Pose, lower yourself down to the ground and extend your legs out in front of you. Bend at the waist and reach for your toes. Hold this position for a few deep breaths.
7. Cat-Cow Pose
From Seated Forward Bend, come to all fours and tuck your chin into your chest. Arch your back and look up at the sky. Hold for a few breaths, then switch to the opposite position.
8. Child’s Pose
From Cat-Cow Pose, lower yourself down to the ground and extend your legs out in front of you. Bend at the waist and reach for your toes. Rest your forehead on the ground and let your body relax.
9. Supine Twist
From Child’s Pose, extend your right leg out and place your left hand on your right knee. Twist your torso to the right and look over your shoulder. Hold for a few breaths, then switch sides.
10. Savasana
Finish in Savasana, lying flat on your back with your arms and legs relaxed. Close your eyes and breathe deeply. Stay in this position for 5-10 minutes.
Gentle Sequence Yoga Poses
When you are just starting out with yoga, it is important to find basic poses that will help you to build strength, flexibility and focus. These gentle sequence yoga poses are perfect for beginners, and can be practiced by people of all ages and abilities.
The first pose in the sequence is Downward-Facing Dog. This pose helps to open up the chest and shoulders, and to stretch the hamstrings and calves. Start by kneeling on the floor, and then place your hands on the floor in front of you. Push your hips up into the air, and extend your spine and legs. Keep your head between your arms, and hold the pose for 15-30 seconds.
The next pose is Cat-Cow. This pose helps to warm up the spine and stretch the back. Start on all fours, with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Hold the pose for 10-15 seconds.
The third pose is Child’s Pose. This pose is a resting pose that helps to stretch the hips, back and thighs. Start by kneeling on the floor, and then fold your body forward, so that your forehead is resting on the floor. Extend your arms out in front of you, and hold the pose for 30-60 seconds.
The fourth pose is Mountain Pose. This pose helps to improve posture and balance. Start by standing with your feet together, and extend your arms out to your sides. Suck in your stomach, and tuck your chin. Hold the pose for 30-60 seconds.
The fifth pose is Triangle Pose. This pose helps to stretch the sides of the body and the hamstrings. Start by standing with your feet together, and then step your left foot out to the side. Extend your arms out to the side, and tilt your body to the right. Keep your back flat, and hold the pose for 15-30 seconds. Repeat on the other side.
The sixth pose is Extended Triangle Pose. This pose is similar to Triangle Pose, but it helps to stretch the groin and inner thighs. Start by standing with your feet together, and then step your left foot out to the side. Extend your arms out to the side, and tilt your body to the right. Keep your back flat, and hold the pose for 15-30 seconds. Then, turn around and repeat on the other side.
The seventh pose is Half Camel Pose. This pose helps to stretch the back and the hip flexors. Start by kneeling on the floor, and then place your hands on your hips. Push your hips up into the air, and then lean back, so that your stomach is resting on your thighs. Extend your back, and hold the pose for 15-30 seconds.
The eighth pose is Half Lord of the Fishes Pose. This pose helps to stretch the hips and the lower back. Start by sitting on the floor with your legs crossed. Bend your left knee, and place your left foot on your right thigh. Place your right hand on the floor behind you, and extend your left arm up to the ceiling. Hold the pose for 15-30 seconds, and then switch sides.
The ninth pose is Seated Forward Bend. This pose helps to stretch the hamstrings and the lower back. Start by sitting on the floor with your legs straight out in front of you. Bend forward, so that your forehead is resting on the floor. Extend your arms out in front of you, and hold the pose for 30-60 seconds.
The tenth and final pose is Corpse Pose. This pose helps to relax the body and the mind. Start by lying on your back on the floor. Place your arms at your sides, and relax your body and mind. Hold the pose for 5-10 minutes.
Gall Bladder Meridian Yin Yoga Sequence
The Gall Bladder Meridian is responsible for the smooth and efficient flow of bile from the liver to the small intestine. The bile helps to digest fats and absorb nutrients from food. When the Gall Bladder Meridian is blocked or weakened, it can lead to a variety of health problems including indigestion, constipation, and gallstones.
Yin yoga is a great way to open and stimulate the flow of energy through the Gall Bladder Meridian. The following sequence features poses that target the meridian’s key energy points.
1. Seated Forward Bend (Paschimottanasana)
This pose stretches the muscles of the back and hips, and helps to open the Gall Bladder Meridian.
2. Half Camel (Ardha Ustrasana)
This pose stretches the muscles of the back and hips, and helps to open the Gall Bladder Meridian.
3. Child’s Pose (Balasana)
This pose relaxes the body and calms the mind, helping to open the Gall Bladder Meridian.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This yoga pose helps to open and stimulate the flow of energy through the Gall Bladder Meridian.
5. Seated Twist (Parsva Bharadvajasana)
This pose helps to open the hips and stimulate the flow of energy through the Gall Bladder Meridian.
6. Bound Angle Pose (Baddha Konasana)
This pose helps to open the hips and stimulate the flow of energy through the Gall Bladder Meridian.
7. Legs up the Wall (Viparita Karani)
This pose relaxes the body and helps to open the Gall Bladder Meridian.
8. Corpse Pose (Savasana)
This pose relaxes the body and mind, and helps to open the Gall Bladder Meridian.
Second Chakra Yoga Sequence
The second chakra, Svadhisthana, is located in the lower abdomen, just below the navel. It governs the reproductive organs and is associated with the element of water. Svadhisthana is the center of creativity, pleasure, and sexuality.
When the second chakra is in balance, we feel creative, sexual, and happy. We are able to enjoy life and find pleasure in the simple things. We are able to express ourselves freely and feel connected to others.
When the second chakra is out of balance, we may feel blocked creatively, sexually, or emotionally. We may have difficulty enjoying life and find little pleasure in anything. We may be unable to express ourselves freely or feel disconnected from others.
The following yoga sequence can help to balance the second chakra.
1. Seated Cat-Cow Pose
Come to a comfortable seated position. Inhale, then exhale as you round your spine and tuck your chin to your chest. Inhale as you arch your back and look up at the sky. Repeat for 8-10 breaths.
This pose helps to open and energize the second chakra. It also helps to stretch the spine and neck.
2. Bound Angle Pose
Begin by sitting with your legs out in front of you. Bring the soles of your feet together and let your knees fall open to the sides. Rest your hands on your thighs with your palms up. Hold for 5-10 breaths.
This pose helps to open the hips and groin, which can help to activate the second chakra.
3. Half Camel Pose
Start in a kneeling position with your hands on your hips. Inhale as you arch your back and reach for your heels. Hold for 5-10 breaths.
This pose helps to stretch the spine and open the chest, which can help to energize the second chakra.
4. Mermaid Pose
Start in a seated position with your legs out in front of you. Bend your left knee and place your left foot on the inside of your right thigh. Reach your right arm overhead and clasp your left hand. Hold for 5-10 breaths, then switch sides.
This pose helps to open the hips and groin, and it also stretches the spine.
5. Fish Pose
Start in a lying position on your back. Exhale as you press your palms into the floor and lift your torso and head off the floor. Tuck your chin to your chest and arch your back. Hold for 5-10 breaths.
This pose helps to open the chest and stretches the spine. It also helps to open the front of the body, which can help to activate the second chakra.
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.
