Ladder Yoga Sequence
The ladder yoga sequence is a great way to increase flexibility and range of motion in the hips and spine. The sequence begins with a gentle warm-up, followed by a sequence of poses that work the hips and spine. The sequence ends with a relaxing cool-down.
Warm-Up
Start by standing with your feet hip-width apart. Take a deep breath in, and as you exhale, hinge at the hips and fold forward. Let your head and neck hang loose, and relax your shoulders. Hold for a few seconds, then inhale and rise back to standing.
Next, step your left foot forward and bend into a lunge. Keep your back straight and your head and neck relaxed. Hold for a few seconds, then switch legs and repeat.
Finally, stand with your feet hip-width apart and interlace your fingers behind your back. Gently arch your back, and hold for a few seconds. Then release and repeat.
Sequence
Now that your hips and spine are warm, it’s time to do some poses that work these areas.
Start by standing with your feet hip-width apart. Take a deep breath in, and as you exhale, step your left foot forward and bend into a lunge. Keep your back straight and your head and neck relaxed. Hold for a few seconds, then switch legs and repeat.
Next, come into a Downward Dog pose. Keep your head and neck relaxed, and focus on pushing your hips up and back. Hold for a few seconds, then come back to Downward Dog.
Now, step your left foot forward and come into a low lunge. Keep your back straight and your head and neck relaxed. Hold for a few seconds, then switch legs and repeat.
Finally, come into a Child’s Pose. Sit on your heels and stretch your arms out in front of you. Relax your head and neck, and hold for a few seconds.
Cool-Down
Finish your ladder yoga sequence with a relaxing cool-down.
Start by standing with your feet hip-width apart. Take a deep breath in, and as you exhale, step your left foot forward and bend into a lunge. Keep your back straight and your head and neck relaxed. Hold for a few seconds, then switch legs and repeat.
Next, come into a Downward Dog pose. Keep your head and neck relaxed, and focus on pushing your hips up and back. Hold for a few seconds, then come back to Downward Dog.
Now, step your left foot forward and come into a low lunge. Keep your back straight and your head and neck relaxed. Hold for a few seconds, then switch legs and repeat.
Finally, come into a Child’s Pose. Sit on your heels and stretch your arms out in front of you. Relax your head and neck, and hold for a few seconds.
Prison Yoga Sequence
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There is no one-size-fits-all approach to yoga, and the same is true for prison yoga. However, there are a few basic yoga poses that can be modified to fit any setting and can be used to help improve overall health and well-being.
The following sequence of yoga poses is designed for beginners and can be done in any order. However, it is recommended that you start with the Mountain Pose (Tadasana) and the Child’s Pose (Balasana) and then move on to the other poses.
Mountain Pose (Tadasana)
The Mountain Pose is a basic standing pose that helps to improve posture and balance.
To do the Mountain Pose, stand tall with your feet hip-width apart and your arms at your sides. Engage your abdominal muscles and tuck your tailbone under. Imagine that you are standing at the top of a mountain and breathe deeply, feeling your spine lengthen as you inhale. Hold the pose for 5-10 breaths and then release.
Child’s Pose (Balasana)
The Child’s Pose is a resting pose that helps to calm the mind and relax the body.
To do the Child’s Pose, kneel on the floor with your knees hip-width apart and your big toes touching. Sit back on your heels and extend your arms forward, placing your forehead on the floor. Breathe deeply, feeling your spine lengthen as you inhale. Hold the pose for 5-10 breaths and then release.
Downward-Facing Dog Pose (Adho Mukha Svanasana)
The Downward-Facing Dog Pose is a basic yoga pose that helps to stretch the hamstrings and calves, and open the chest and shoulders.
To do the Downward-Facing Dog Pose, start in the Child’s Pose. Come up onto your hands and knees and then tuck your toes under and lift your hips up into the air, forming an inverted V-shape with your body. Keep your spine straight and your head and shoulders relaxed. Hold the pose for 5-10 breaths and then release.
Camel Pose (Ustrasana)
The Camel Pose is a backbend that helps to open the chest and shoulders.
To do the Camel Pose, start in the Downward-Facing Dog Pose. Step your right foot forward between your hands and then press your hips up and back, arching your back. Reach for your heels with your hands and hold the pose for 5-10 breaths. Then release and switch sides.
Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is a basic yoga pose that helps to stretch the back and neck.
To do the Cat-Cow Pose, start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart. Inhale as you lower your stomach and curl your toes under, and exhale as you arch your back and look up. Keep your head and neck relaxed and move through a series of Cat and Cow poses, breathing deeply.
Warrior I Pose (Virabhadrasana I)
The Warrior I Pose is a basic yoga pose that helps to build strength and stamina.
To do the Warrior I Pose, start in the Mountain Pose. Step your left foot forward and bend your left knee, keeping your right leg straight. Reach your arms out to the sides and hold the pose for 5-10 breaths. Then switch sides.
Warrior II Pose (Virabhadrasana II)
The Warrior II Pose is a basic yoga pose that helps to build strength and stamina.
To do the Warrior II Pose, start in the Mountain Pose. Step your left foot forward and bend your left knee, keeping your right leg straight. Reach your arms out to the sides and hold the pose for 5-10 breaths. Then switch sides.
Extended Triangle Pose (Utthita Trikonasana)
The Extended Triangle Pose is a basic yoga pose that helps to stretch the hamstrings and hips.
To do the Extended Triangle Pose, start in the Warrior II Pose. Bend your right knee and reach your right arm down to the floor, keeping your left arm extended straight up. Hold the pose for 5-10 breaths and then switch sides.
Spring Cleaning Yoga Sequence
The sun is out and the flowers are blooming- it must be time for some spring cleaning! As the weather warms up, there’s no better time to freshen up your body and mind with a yoga sequence. This sequence is designed to help you cleanse and energize your body, and is perfect for when you need a little break from your regular yoga routine.
1. Sun Salutations
Sun salutations are a great way to start your yoga practice, and they also work well as a warm-up sequence. Start in Mountain pose and step or jump back to Downward Dog. From Downward Dog, curl your toes under and step or jump your feet up to your hands, coming into Plank pose. From Plank, lower down to your elbows and then your forearms, and finally your hands. Step or jump your feet back to Downward Dog, and then repeat the sequence.
2. Cat-Cow Pose
Cat-cow pose is a great way to warm up your spine and get your body moving. Come onto all fours, and then round your back up towards the ceiling, tucking your chin in towards your chest. Hold for a few seconds, and then release and arch your back, looking up towards the ceiling. Hold for a few seconds, and then repeat the sequence.
3. Child’s Pose
Child’s pose is a great way to relax and stretch your hips, back, and shoulders. Come to all fours, and then sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for a few seconds, and then release.
4. Upward Dog Pose
Upward dog is a great way to stretch your chest, back, and shoulders. Come onto all fours, and then tuck your toes under and lift your hips up and back, coming into Downward Dog. From Downward Dog, press your hips up and back, and then lift your chest and arms up towards the ceiling, coming into Upward Dog pose. Hold for a few seconds, and then release back to Downward Dog.
5. Camel Pose
Camel pose is a great way to open your chest and stretch your back. Come to all fours, and then tuck your toes under and lift your hips up and back, coming into Downward Dog. From Downward Dog, shift your weight forward and then fold forward, coming into Camel pose. Hold for a few seconds, and then release back to Downward Dog.
6. Bridge Pose
Bridge pose is a great way to stretch your chest, hips, and back. Lie on your back on the floor and then bend your knees, placing your feet flat on the floor. Lift your hips up towards the ceiling, and then clasp your hands together underneath your hips. Hold for a few seconds, and then release.
7. Fish Pose
Fish pose is a great way to stretch your chest and back. Come to lie on your back on the floor and then tuck your chin in towards your chest. Bring your hands underneath your hips, and then press your palms into the floor. Lift your hips and chest up off the floor, and hold for a few seconds. Release and repeat.
8. Corpse Pose
Corpse pose is a great way to end your yoga practice. Come to lie on your back on the floor and then relax your body. Close your eyes and breathe deeply, and hold for a few minutes.
The Art Of Sequencing Aerial Yoga Boerne November 10
, 2018
Sequencing is the process of organizing poses and movements in a deliberate way. When sequencing aerial yoga poses, it’s important to consider the order in which the poses will be performed, as well as the transitions between them.
There are many factors to consider when sequencing aerial yoga poses. For example, you might want to sequence poses that will challenge your strength and stability together. Or, you might want to sequence poses that will increase your heart rate and get your blood pumping.
When sequencing aerial yoga poses, it’s also important to consider the level of difficulty of the poses. You don’t want to start your sequence with a challenging pose that might leave you feeling frustrated and overwhelmed. Instead, start with poses that are relatively easy and progress to the more challenging poses as you become more comfortable.
The following is a basic sequence of aerial yoga poses that you can use to get started.
1. Downward Dog
2. Camel
3. Half Camel
4. Fish
5. King Pigeon
6. Bridge
7. Wheel
8. Shoulderstand
9. Plow
10. Corpse pose
Thankfulness Yoga Sequence Chair
-based class
The holiday season is a time of year when many people feel grateful for what they have. This sequence is designed to help you feel grateful for your body and all that it can do.
The class begins with a seated forward fold to release tension in the hips and spine. Next, we move into a gentle spinal twist to open up the spine and ribcage. Then we move on to a standing balance pose to improve focus and concentration.
Next we move into a deep hip opener called pigeon pose. This pose is great for releasing tension in the hips and lower back. Finally, we move into a seated meditation pose to calm the mind and focus on our breath.
The class ends with a gratitude meditation, where we take a few minutes to reflect on all the things we are grateful for.
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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.
