Kripa Yoga Sequence
for Anxiety and Depression
There are many yoga sequences that can help alleviate anxiety and depression, but this is one that I have found to be particularly effective. This sequence can be done in the morning or evening, and it should take about 30 minutes to complete.
1. Sun Salutations (Surya Namaskar)
Sun Salutations are a great way to start your yoga practice, and they are also beneficial for anxiety and depression. They energize the body and mind, and they also help to improve circulation.
2. Child’s Pose (Balasana)
Child’s Pose is a calming pose that helps to soothe the mind and body. It is a great pose to do when you are feeling overwhelmed or stressed.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose for anxiety and depression. It helps to calm the mind and release tension in the body.
4. Camel Pose (Ustrasana)
Camel Pose is a backbend that helps to open the chest and release tension in the upper body. It is a great pose for people with anxiety and depression.
5. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a great pose for anxiety and depression. It helps to open the chest and release tension in the upper body. It is also a great pose for people with low back pain.
6. Corpse Pose (Savasana)
Corpse Pose is a yoga pose that is often done at the end of a yoga practice. It is a resting pose that helps to calm the mind and body.
Meridian Yoga Sequence
There are many yoga sequences that you can follow, but the following sequence is a great way to start your day. This sequence will help to energize your body and prepare you for the day ahead.
1. Sun Salutations: Start by standing at the front of your mat and stepping your feet hip-width apart. Inhale and reach your arms up to the sky. Exhale and fold forward, tucking your chin into your chest. Inhale and step your right foot back to come into a low lunge. Exhale and lower your left knee to the ground. Inhale and reach your arms up to the sky. Exhale and fold forward. Step your left foot back to come into a low lunge with your right foot forward. Inhale and reach your arms up to the sky. Exhale and fold forward. Step your right foot back and come into a standing position. Repeat this sequence on the other side.
2. Cat-Cow: Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and arch your spine up and look up at the sky. Exhale and tuck your chin into your chest and round your spine. Inhale and look up at the sky. Exhale and tuck your chin into your chest. Repeat this sequence for a few minutes.
3. Downward Dog: Come to all fours and then tuck your toes under and lift your hips up and back to come into a downward dog pose. Spread your fingers and press your palms into the ground. Keep your heels pressed down and your spine long as you hold the pose.
4. Warrior I: From downward dog, step your right foot forward between your hands. Lift your torso and extend your arms to the sky. Keep your hips facing forward and your shoulders stacked over your wrists. Hold for a few breaths and then switch sides.
5. Half Camel: From warrior I, extend your right hand up to the sky and lean back slightly, pressing your hips forward. Keep your back straight and your gaze up to the sky. Hold for a few breaths and then switch sides.
6. Child’s Pose: Come to all fours and then sit back on your heels. Extend your arms out in front of you and press your forehead to the floor. Hold for a few breaths.
7. Seated Forward Bend: Sit on the floor with your legs straight out in front of you. Bend forward from the hips, keeping your back straight. Reach for your toes or extend your arms overhead. Hold for a few breaths.
8. Legs up the Wall: Sit sideways next to a wall and then recline back so that your hips and back are resting against the wall. Extend your legs up the wall and relax your arms by your sides. Hold for a few minutes.
This yoga sequence is a great way to start your day. It will help to energize your body and prepare you for the day ahead.
Gentle Yoga Flow Sequence 60 Minutes
The following yoga flow sequence is designed to be practiced for 60 minutes. The sequence begins with a few minutes of gentle warm-up poses, followed by a sequence of intermediate to advanced poses, and concludes with a few minutes of gentle cool-down poses.
Gentle Warm-Up Poses
1. Sukhasana (Easy Seat)
2. Cat-Cow Pose
3. Downward-Facing Dog Pose
4. Child’s Pose
Intermediate to Advanced Poses
1. Warrior I Pose
2. Warrior II Pose
3. Triangle Pose
4. Half Camel Pose
5. Handstand
6. Fish Pose
7. Crow Pose
8. Camel Pose
9. Wheel Pose
10. Backbend
Gentle Cool-Down Poses
1. Child’s Pose
2. Sukhasana (Easy Seat)
3. Corpse Pose
Sensory Yoga Sequence
for Kids
Sensory yoga is a great way to help kids connect with their bodies and the world around them. This sequence is designed to help kids explore their senses and increase body awareness.
1. Start with a few deep breaths to center yourself.
2. Invite your child to close their eyes and focus on their breath.
3. Help them tune into the different parts of their body with this simple exercise. Have them inhale and focus on their belly, then exhale and focus on their feet. Repeat this a few times.
4. Now invite your child to focus on each of the five senses. Have them take a deep breath and focus on the smell of the room, then exhale and focus on the sound of the room. Repeat this for each of the five senses.
5. Now it’s time to do some yoga! Guide your child through a few simple poses.
– Mountain pose: Standing tall, with feet hip-width apart and arms at your sides.
– Child’s pose: Kneeling on the floor, with forehead resting on the floor in front of you and arms stretched out in front of you.
– Downward-facing dog: Get on all fours, with hands directly below your shoulders and feet hip-width apart. Push your hips up and back, and lengthen your spine.
– Cat-cow pose: Get on all fours, with hands directly below your shoulders and feet hip-width apart. Inhale as you arch your back and look up, then exhale as you round your back and tuck your chin.
– Warrior II pose: Standing with one foot in front of the other, lunge forward with your back leg. Extend your arms out to the sides, and tilt your head back.
– Triangle pose: Standing with one foot in front of the other, extend your arms out to the sides and tilt your head to the side.
– Seated forward fold: Sit with your legs straight out in front of you. Fold forward, extending your arms out in front of you.
– Corpse pose: Lie down on your back, with your feet relaxed and your arms at your sides. Close your eyes and focus on your breath.
Pitta Dosha Yoga Sequence
The Pitta Dosha is associated with the element of fire and is responsible for the metabolism and digestion of food. Pitta individuals are typically intense and have a strong appetite for life. They are often creative and have a sharp intellect. However, they can also be short-tempered and have a fiery nature.
The following yoga sequence is designed to help balance the Pitta Dosha. It begins with a calming sequence of poses to soothe the mind and body. It then moves on to more energizing poses that will help to boost the metabolism and digestion.
1. Sukhasana (Easy Pose)
Sukhasana is a basic seated pose that is perfect for calming the mind and body. It helps to center the energy and focus the mind.
2. Child’s Pose
Child’s Pose is another calming pose that helps to soothe the mind and relax the body. It also stretches the hips, thighs, and ankles.
3. Cat-Cow Pose
Cat-Cow Pose is a great pose to help balance the Pitta Dosha. It helps to release energy and tension in the spine and opens the chest and shoulders.
4. Downward-Facing Dog
Downward-Facing Dog is a great pose to boost the metabolism and digestion. It helps to stretch the spine, hamstrings, and calves.
5. Triangle Pose
Triangle Pose is a great pose to help balance the Pitta Dosha. It helps to stretch the hips, thighs, and chest. It also strengthens the legs and spine.
6. Extended Triangle Pose
Extended Triangle Pose is a deeper version of Triangle Pose that helps to stretch the hips, thighs, and chest even further. It also strengthens the legs and spine.
7. Half Camel Pose
Half Camel Pose is a great pose to help boost the metabolism and digestion. It helps to stretch the chest, hips, and thighs.
8. Seated Forward Bend
Seated Forward Bend is a great pose to help calm the mind and relax the body. It also stretches the hips, hamstrings, and calves.
9. Bridge Pose
Bridge Pose is a great pose to help boost the metabolism and digestion. It helps to stretch the hips, chest, and thighs.
10. Wheel Pose
Wheel Pose is a great pose to help boost the metabolism and digestion. It helps to stretch the chest, hips, and thighs. It also strengthens the spine.
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.
