Iyengar Pregnancy Yoga Sequence

Iyengar Pregnancy Yoga Sequence

A yoga sequence for pregnant women, designed by B.K.S. Iyengar.

1. Sit on the floor with your legs stretched out in front of you. Bend your right knee and place your right foot against your left thigh. Bend your left knee and place your left foot against your right thigh. Clasp your hands around your left ankle.

2. Inhale and raise your left ankle as high as you can. Exhale and lower your ankle.

3. Repeat Steps 1 and 2 for 30 seconds.

4. Switch legs and repeat Steps 1 and 2 for 30 seconds.

5. Sit on the floor with your legs stretched out in front of you. Bend your right knee and place your right foot against your left thigh. Bend your left knee and place your left foot against your right thigh. Clasp your hands around your right ankle.

6. Inhale and raise your right ankle as high as you can. Exhale and lower your ankle.

7. Repeat Steps 5 and 6 for 30 seconds.

8. Switch legs and repeat Steps 5 and 6 for 30 seconds.

Power Yoga Sequence List

Near the end of the 20th century, a new form of yoga began to emerge in the United States. This form of yoga, later called Power Yoga, was created by Bryan Kest, a student of Ashtanga Yoga. Power Yoga is a vigorous, fitness-based form of yoga that is designed to increase strength, flexibility, and endurance.

The Power Yoga sequence list below includes some of the most common poses used in Power Yoga classes.

1. Mountain Pose
2. Downward-Facing Dog
3. Chair Pose
4. Warrior I
5. Warrior II
6. Triangle Pose
7. Extended Triangle Pose
8. Half Moon Pose
9. Revolved Triangle Pose
10. Standing Forward Bend
11. Half Camel Pose
12. Camel Pose
13. Standing Head-to-Knee Pose
14. Triangle Head-to-Knee Pose
15. Tree Pose
16. Extended Triangle with Twist
17. Side Plank
18. Low Plank
19. Upward-Facing Dog
20. Downward-Facing Dog

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Gentle Grounding Yoga Sequence

Grounding yoga sequence is a wonderful way to connect with the earth and find stability and balance in your practice. This sequence is especially beneficial if you are feeling scattered or off balance. The poses will help to connect you with the earth, center your energy, and calm your mind.

Begin by standing in Mountain Pose (Tadasana). Ground down through your feet and feel the stability and support of the earth. Bring your attention to your breath and inhale deeply.

On your next exhale, step your left foot back into a Wide-Legged Forward Bend (Prasarita Padottanasana). Keep your spine long and your shoulders relaxed. Stay here for a few breaths, then inhale as you come back to standing.

Step your right foot back into a Triangle Pose (Trikonasana). Reach your left arm up towards the sky and your right arm down towards the ground. Stay here for a few breaths, then switch sides.

Return to standing in Mountain Pose. Inhale deeply and on your next exhale, fold forward into a Standing Forward Bend (Uttanasana). Relax your head and neck and stay here for a few breaths.

Inhale as you come back to standing. Close your eyes and take a few deep breaths. Feel the connection between your body and the earth. When you are ready, slowly open your eyes and begin your practice anew.

Isha Hata Yoga Sequence

The Isha Hata Yoga sequence is a simple, yet effective yoga sequence that can be used to improve flexibility, strength, and balance. The sequence is composed of a series of basic yoga poses that are designed to increase blood flow and circulation, while also stretching and strengthening the body. The sequence can be performed in a studio, or at home.

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At Home Yoga

The Isha Hata Yoga sequence begins with a warm-up pose, Downward Dog. Downward Dog is a basic yoga pose that helps to open up the chest and shoulders, while also stretching the hamstrings and calves. The next pose in the sequence is Half Camel. Half Camel is a deep stretch for the hip flexors and quads. It also helps to open up the chest and shoulders. The next pose is Half Moon. Half Moon is a balance pose that helps to improve balance and coordination. The final pose in the sequence is Triangle. Triangle is a deep stretch for the hamstrings and groin. It also helps to open up the chest and shoulders.

The Isha Hata Yoga sequence is a great way to improve flexibility, strength, and balance. It can be performed in a studio, or at home.

Half Moon Pose Yoga Sequence

This Half Moon Pose Yoga Sequence is designed to help you build strength, stability and flexibility in your body. The poses in this sequence will help to open your hips and improve your balance.

1. Start in Mountain Pose.

2. Shift your weight to your left foot and lift your right leg up into the air.

3. Reach your right arm up towards the sky.

4. Hold for five breaths, then switch sides.

5. When you are finished, relax in Child’s Pose.