Iyengar Yoga Flow Sequence
The following yoga flow sequence is designed to increase strength, flexibility and awareness in the body. The poses are linked together in a way that allows for a gradual progression, starting with simple poses and building up to more challenging ones. This sequence can be practiced by beginners and experienced yoga practitioners alike.
Beginning in mountain pose (Tadasana), take a deep breath in and on the exhale, step the left foot back into a low lunge (Anjaneyasana). Keep the right knee bent and the heel of the right foot pressing into the floor. Reach the left arm up towards the sky and hold for a few seconds. On an inhale, step the left foot back to meet the right and come into a standing position.
Next, step the left foot forward into a high lunge (Virabhadrasana II). The right knee should be bent and the left thigh should be parallel to the floor. Reach the arms up towards the sky and hold for a few seconds. On an exhale, step the left foot back to meet the right and come into a standing position.
Now, step the right foot forward into a high lunge. The left knee should be bent and the right thigh should be parallel to the floor. Reach the arms up towards the sky and hold for a few seconds. On an exhale, step the right foot back to meet the left and come into a standing position.
Next, lower the left knee to the floor and come into a low lunge. Reach the right arm up towards the sky and hold for a few seconds. On an inhale, come back to a standing position.
Now, lower the right knee to the floor and come into a low lunge. Reach the left arm up towards the sky and hold for a few seconds. On an inhale, come back to a standing position.
Finish in mountain pose. Take a deep breath in and on the exhale, bow forward and touch the floor with your hands. Hold for a few seconds and then come back to a standing position.
Repeat the entire sequence on the other side.
Myofascial Yoga Sequence
:
The following myofascial yoga sequence is designed to open up the body, release tension, and improve mobility. The poses are all based on traditional yoga poses, but have been modified to specifically target the myofascial tissues.
1. Mountain pose (Tadasana)
This pose is a great way to start the sequence, as it helps to align the body and create a foundation for the other poses.
2. Cat-Cow pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and release tension in the back.
3. Downward-facing dog pose (Adho Mukha Svanasana)
This pose stretches the hamstrings, calves, and back.
4. Child’s pose (Balasana)
This pose is a great way to release tension in the hips and lower back.
5. Pigeon pose (Eka Pada Rajakapotasana)
This pose targets the hips and glutes, and is a great way to release tension in the lower body.
6. Camel pose (Ustrasana)
This pose stretches the back and chest, and is a great way to open up the body.
7. Seated forward fold (Paschimottanasana)
This pose stretches the hamstrings and spine, and is a great way to release tension in the lower body.
8. Head to knee pose (Janu Sirsasana)
This pose stretches the hamstrings and groin, and is a great way to release tension in the lower body.
9. Triangle pose (Trikonasana)
This pose targets the hips and glutes, and is a great way to open up the body.
10. Corpse pose (Savasana)
This pose is a great way to end the sequence, as it allows the body to relax and decompress.
Pink Moon Yoga Sequence
The pink moon yoga sequence is a gentle and relaxing yoga sequence that can be done by people of all experience levels. The sequence is named after the pink moon, which is the name given to the full moon that occurs in April.
The pink moon yoga sequence is a great way to relax and de-stress after a long day. The sequence begins with a few minutes of gentle stretching, followed by a few minutes of deep breathing exercises. Next, the sequence moves on to a series of gentle yoga poses that are designed to relax the body and mind. The sequence ends with a few minutes of deep relaxation.
The pink moon yoga sequence is a great way to start your day, or to end your day. The sequence can be done in a quiet room, or in nature. The pink moon yoga sequence is a great way to connect with yourself and your surroundings.
Mindful Yin Yoga Sequence
for Digestive Health
Do you ever feel bloated after eating, or like you can’t seem to shake that stomachache? You might be surprised to learn that your digestive health could be improved with yoga.
Mindful Yin Yoga is a great way to promote healthy digestion. The sequence below includes poses that help to increase blood flow to the digestive organs, as well as poses that help to stimulate and tone the digestive system.
This sequence should be practiced on an empty stomach, preferably in the morning. If you have a lot of gas or bloating, you might want to avoid poses that involve deep twists, such as Windshield Wiper and Half Camel.
1. Downward-Facing Dog
Come to Downward-Facing Dog, with your hands shoulder-width apart and your feet hip-width apart. Spread your fingers wide and press down into your palms to lengthen your arms. Press your heels down and lift your sitting bones up to lengthen your spine. Hold for 5 breaths.
2. Cat-Cow
Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you round your spine and exhale as you tuck your chin and press your back flat. Continue moving back and forth between Cat-Cow for 5 breaths.
3. Child’s Pose
Come to Child’s Pose, with your knees hip-width apart and your toes touching. Sit your hips back onto your heels and extend your arms forward. Relax your forehead on the floor and hold for 5 deep breaths.
4. Seated Forward Bend
Come to Seated Forward Bend, with your legs straight out in front of you. Inhale as you reach your arms up overhead, and then exhale as you fold forward, keeping your spine long. Allow your head to hang down, and if it’s comfortable, clasp your hands together. Hold for 5 deep breaths.
5. Twisted Child’s Pose
Come to Twisted Child’s Pose, with your knees hip-width apart and your toes touching. Sit your hips back onto your heels and extend your arms forward. Twist to the right and place your right hand on the floor behind you. Extend your left arm up towards the ceiling. Hold for 5 deep breaths, and then switch sides.
6. Windshield Wiper
Come to a seated position with your legs straight out in front of you. Inhale as you reach your arms up overhead, and then exhale as you fold forward, keeping your spine long. Allow your head to hang down, and if it’s comfortable, clasp your hands together. Take a deep breath in and on your exhale, twist to the right. Inhale and come back to center, and then exhale as you twist to the left. Keep your abs engaged as you move back and forth. Repeat for 5 breaths.
7. Half Camel
Come to a seated position with your legs straight out in front of you. Inhale as you reach your arms up overhead, and then exhale as you fold forward, keeping your spine long. Allow your head to hang down, and if it’s comfortable, clasp your hands together. Take a deep breath in and on your exhale, lift your torso and reach for your right ankle. Hold for 5 breaths, and then switch sides.
8. Corpse Pose
Come to Corpse Pose, lying down on your back with your legs and arms relaxed. Close your eyes and breathe deeply for 5-10 minutes.
Restorative Yoga Sequence For Class
or Home Practice
Looking for a sequence to help you restore and relax? This sequence is designed specifically for those with tight muscles, stress, and anxiety. The poses are chosen to open the body and calm the mind.
1. Child’s Pose: This pose is perfect for stretching out the hips and spine. It is also a great way to release tension in the neck and shoulders.
2. Downward Facing Dog: This pose is a great way to stretch the hamstrings and calves. It also helps to open the chest and shoulders.
3. Cat-Cow: This is a great pose to warm up the spine and release tension in the back.
4. Pigeon Pose: This pose is great for stretching the hips and glutes.
5. Seated Forward Bend: This pose is a great way to stretch the hamstrings and spine.
6. Legs Up the Wall: This pose is a great way to relax the body and mind. It is also helpful for relieving stress and anxiety.
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.
