Iyengar Yoga Covid Sequence
As we all know, the world is currently in the throes of a pandemic. While we all do what we can to stay healthy and help those around us who are vulnerable, it is also important to maintain our yoga practice. The following sequence is designed to help you stay connected to your yoga practice, even if you are unable to attend a class or go to the studio.
The sequence begins with a few simple seated postures to help you connect with your breath and center yourself. From there, we move on to a few standing postures to help increase your energy and vitality. Next, we move on to a few hip openers and forward bends to help release any tension or stress that you may be feeling. Finally, we end with a few simple relaxation postures to help you calm and soothe your mind and body.
I hope you find this sequence helpful and that it helps you stay connected to your yoga practice, even during these challenging times.
Restorative Yoga Sequence Images
Restorative yoga sequences are designed to be calming and relaxing. They are perfect for times when you need to de-stress, decompress, and restore your energy. The following sequence is a great way to start your day, or to use any time you need to focus on your own wellbeing.
1. Start in a comfortable seated position.
2. Place a bolster or pillow behind you and lie back.
3. Bring your knees into your chest and let your head and neck relax.
4. Stay here for 5-10 deep breaths.
5. When you’re ready, slowly lower your legs to the floor and rest in Corpse pose (Savasana) for 5-10 minutes.
The following sequence is a great way to end your day, or to use any time you need to focus on your own wellbeing.
1. Start in a comfortable seated position.
2. Place a bolster or pillow behind you and lie back.
3. Bring your knees into your chest and let your head and neck relax.
4. Stay here for 5-10 deep breaths.
5. When you’re ready, slowly lower your legs to the floor and rest in Corpse pose (Savasana) for 5-10 minutes.
Hatha Yoga Finishing Sequence
The following hatha yoga sequence is designed to help you finish your practice with a sense of calm and centeredness. The poses are gentle and can be done by anyone, regardless of experience or fitness level.
1. Child’s Pose (Balasana)
Child’s pose is a resting pose that helps to calm the mind and soothe the body. It can be used to close any yoga sequence.
To do child’s pose, kneel on the floor and then sit back on your heels. Bring your forehead to the floor and extend your arms out in front of you. Stay here for as long as you like, breathing deeply and letting go of any stress or tension.
2. Camel Pose (Ustrasana)
Camel pose is a backbend that opens the chest and shoulders. It can be a challenging pose, but it’s also very rewarding.
To do camel pose, kneel on the floor and then slowly lean back, pressing your palms against your lower back. Keep your hips pushed forward and your spine straight. You can hold this pose for a few seconds or up to a minute.
3. Fish Pose (Matsyasana)
Fish pose is a gentle inversion that relaxes the mind and body. It’s also a great pose for opening the chest and shoulders.
To do fish pose, lie on your back and then prop yourself up on your elbows. Place your palms on the floor beside your head and then slowly lift your chest and head off the floor. Keep your spine straight and your chin slightly tucked in. Hold this pose for a few seconds or up to a minute.
4. Corpse Pose (Savasana)
Corpse pose is the final pose in any yoga sequence. It’s a resting pose that allows you to relax and restore your energy.
To do corpse pose, lie on your back and spread your legs slightly. Let your arms fall to your sides and relax your entire body. Stay here for as long as you like, breathing deeply and letting go of any stress or tension.
Sequencing Yoga Gate Pose
(Parivrtta Parsvakonasana)
1. Begin in Downward-Facing Dog (Adho Mukha Svanasana).
2. Step your right foot forward between your hands, and turn your left heel down.
3. Square your hips to the front of your mat.
4. Bend your left knee and reach your left hand to your ankle or shin.
5. Reach your right hand up toward the ceiling.
6. Hold for 3-5 breaths, then switch sides.
Hip Opening Yoga Pose Sequence
The hip joint is a ball and socket joint that allows for a great range of motion. The hip joint is also responsible for stability and strength in the lower body. The following hip opening yoga pose sequence will help to open the hip joint and improve the range of motion in the hip.
1. Pigeon Pose
Pigeon pose is a great hip opener that can be modified to fit any level of yoga practitioner. To begin pigeon pose, start in a Downward Dog position. Step your left foot forward in between your hands, and lower your left knee to the ground. Keep your right leg bent with your foot flat on the ground. You can place your hands on the ground in front of you or reach them back to touch your left ankle. Stay in this position for 5-10 breaths, then switch sides.
2. Frog Pose
Frog pose is a great pose to open the hips and groin. To begin frog pose, start in a Downward Dog position. Bring your knees to the ground and place your feet together. Separate your knees as wide as you can and press your hips toward the ground. Reach your hands forward and clasp your hands together. Stay in this position for 5-10 breaths.
3. Camel Pose
Camel pose is a great hip opener that also stretches the chest and shoulders. To begin camel pose, kneel on the ground with your knees hip-width apart. Place your hands on your lower back with your fingers pointing toward the ground. Push your hips forward and arch your back. Keep your neck relaxed and gaze toward the ceiling. Hold this position for 5-10 breaths.
4. Half Camel Pose
Half Camel Pose is a great variation of Camel Pose that is less intense. To begin Half Camel Pose, kneel on the ground with your knees hip-width apart. Place your hands on your lower back with your fingers pointing toward the ground. Push your hips forward and arch your back. Keep your neck relaxed and gaze toward the ceiling. Hold this position for 5-10 breaths.
5. Warrior III
Warrior III is a great pose to improve balance and strength in the lower body. To begin Warrior III, stand with your feet hip-width apart. Bend your right knee and reach your right hand to your ankle. Extend your left leg behind you and reach your left hand to the sky. Keep your core engaged and your gaze forward. Hold this position for 5-10 breaths, then switch sides.
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.
