January Yoga Sequence
Start your year off right with this January yoga sequence! This sequence is designed to help you open up your body and prepare for the new year.
1. Sun Salutation A (Surya Namaskar A)
Sun Salutation A is a basic yoga sequence that warms up your body and prepares you for the rest of the sequence. It is a great way to start your practice, especially if you are new to yoga.
2. Camel Pose (Ustrasana)
Camel Pose stretches your chest and lungs, and opens up your hips. It is a great pose to do in the morning to help you start your day feeling open and energized.
3. Downward-Facing Dog Pose (Adho Mukha Svanasana)
Downward-Facing Dog Pose is a staple pose in any yoga sequence. It stretches your hamstrings, calves, and back, and is a great way to release tension in your body.
4. Half Camel Pose (Ardha Ustrasana)
Half Camel Pose is a great way to deepen the Camel Pose. It stretches your chest and lungs even further and is a great way to open up your hips.
5. Warrior I Pose (Virabhadrasana I)
Warrior I Pose is a great pose to do in the morning. It energizes your body and helps you start your day with strength and determination.
6. Chair Pose (Utkatasana)
Chair Pose is a great pose to do when you are feeling stressed or overwhelmed. It helps you to focus on your breath and center yourself.
7. Triangle Pose (Trikonasana)
Triangle Pose is a great pose to do in the morning. It helps to open up your hips and chest and energize your body.
8. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a great pose to do in the morning or evening. It stretches your hips, hamstrings, and chest, and is a great way to relax your body and mind.
9. Half Moon Pose (Ardha Chandrasana)
Half Moon Pose is a great pose to do in the morning or evening. It stretches your hips and hamstrings, and helps to open up your chest and shoulders.
10. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose to do in the morning or evening. It stretches your hamstrings, hips, and back, and is a great way to relax your body and mind.
Menstrual Yoga Sequence
for Beginners
There’s no need to be shy about your period. It’s a natural process that happens to nearly half the population. And, like everything else in life, your period can be made easier and more comfortable through yoga.
There are a few things to keep in mind when practicing yoga during your period. For one, use a light or medium-weight yoga mat. Heavier mats can feel uncomfortable when you’re already bloated and your muscles are sore. Also, avoid inversions and intense poses that require a lot of balance. This is not the time to push yourself. Instead, focus on gentle poses that will help you feel more relaxed and comfortable.
The following sequence is a great way to start your yoga practice during your period. It’s gentle and calming, and it can help to ease the symptoms of PMS.
1. Mountain pose (Tadasana)
This is the basic standing pose that forms the foundation for all other standing poses. It’s a great pose to do at the beginning of your practice, as it helps to ground you and center your energy.
2. Downward-facing dog (Adho Mukha Svanasana)
This is a great pose to open up your hips and lengthen your spine. It also helps to relieve stress and fatigue.
3. Child’s pose (Balasana)
This is a calming pose that helps to soothe the mind and body. It’s a great pose to do when you’re feeling overwhelmed or stressed.
4. Cat-cow pose (Marjaryasana-Bitilasana)
This is a great pose to do when you’re feeling bloated or menstrual cramps. It helps to stretch and open up the abdominal area.
5. Supine twist (Jathara Parivartanasana)
This is a great pose to do when you’re feeling constipated or have menstrual cramps. It helps to relieve tension in the abdominal area and massage the internal organs.
6. Legs up the wall pose (Viparita Karani)
This is a great pose to do when you’re feeling bloated or have menstrual cramps. It helps to relieve tension in the abdominal area and massage the internal organs.
Mini Sequences Yoga
is a sequence of poses that are designed to be done in a specific order and with a specific goal in mind. A mini sequence might be a sequence that you can do in your living room, or it might be a sequence that you can do before you practice Ashtanga or Vinyasa Yoga.
Sequences can be used to create a specific mood or to achieve a specific goal. For example, a morning sequence might be designed to energize you and get your day started off on the right foot. A sequence before bed might be designed to help you relax and get ready for bed.
Sequences can also be used to address specific areas of your body that need attention. For example, a sequence for tight hips might include poses that open up the hips and stretches for the inner thighs.
Sequences can be used to improve your practice by helping you to focus on a specific area or aspect of your practice. For example, a sequence might focus on arm balances, hip openers, or backbends.
Sequences can also be used to prepare your body for a more advanced practice. For example, a sequence for Ashtanga Yoga might include sun salutations, standing poses, and seated poses. A sequence for Vinyasa Yoga might include a variety of poses that flow from one to the next.
Morning Yoga Gentle Morning Sequence
Start your day with some gentle yoga poses to help you wake up and feel refreshed. This sequence is a great way to begin your day, especially if you have a lot of things to do. It will help to limber up your body and get your blood flowing.
1. Start in Mountain pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to standing.
5. Exhale and step your left foot back into a lunge.
6. Inhale and reach your arms up overhead.
7. Exhale and fold forward, keeping your spine long.
8. Inhale and come back to standing.
9. Repeat on the other side.
10. Optional: Close with a few minutes of meditation.
Popsugar Yoga Sequences
is a blog designed to offer yoga enthusiasts of all levels access to detailed yoga sequences. Our sequences are designed by our team of expert yoga instructors, and are meant to provide a complete yoga experience that can be practiced at home. Whether you are a beginner or an experienced yogi, we have a sequence for you.
Our blog also includes yoga tips and advice, as well as information on the benefits of yoga. We believe that yoga is for everyone, and our goal is to make yoga accessible to everyone. We hope that you enjoy our sequences and that they help you to achieve your yoga goals.
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.
