Legs Up The Wall Yoga Sequence
This yoga sequence is a great way to relax and rejuvenate the body. It is also great for relieving stress and tension.
1. Sit on the floor with your legs straight out in front of you.
2. Slowly recline back until your head and shoulders are resting on the floor.
3. Bring your legs up the wall and rest them against the wall with your feet flat on the floor.
4. Place your hands on your stomach and take a deep breath in and out.
5. Remain in this position for 5-10 minutes.
6. To come out of the pose, slowly lower your legs to the floor and sit up.
Quick Pm Yoga Sequence
This yoga sequence is designed to quickly open up the hips and shoulders while providing a bit of a cardiovascular workout.
1. Warm up with a few minutes of light cardio.
2. Start in Downward Dog.
3. Step the right foot forward in to a low lunge, keeping the left leg bent.
4. Reach the right arm up to the ceiling, and twist to the right.
5. Hold for a few breaths, then switch sides.
6. From Downward Dog, jump or step the right foot up in to a high lunge.
7. Reach the left arm up to the ceiling, and twist to the left.
8. Hold for a few breaths, then switch sides.
9. From Downward Dog, step or jump the right foot back in to a plank position.
10. Lower the left knee to the floor, then switch sides.
11. From Downward Dog, step or jump the right foot forward in to a low lunge.
12. Reach the left arm up to the ceiling, and twist to the left.
13. Hold for a few breaths, then switch sides.
14. From Downward Dog, step or jump the right foot up in to a high lunge.
15. Reach the right arm up to the ceiling, and twist to the right.
16. Hold for a few breaths, then switch sides.
17. From Downward Dog, step or jump the right foot back in to a plank position.
18. Lower the right knee to the floor, then switch sides.
19. From Downward Dog, step or jump the right foot forward in to a low lunge.
20. Reach the left arm up to the ceiling, and twist to the left.
21. Hold for a few breaths, then switch sides.
22. From Downward Dog, lower the hips to the floor and rest in Child’s Pose.
23. Take a few deep breaths, then slowly rise back to Downward Dog.
24. Finish with a few minutes of light cardio to cool down.
Gunas Yoga Sequence
The Gunas Yoga Sequence is designed to help you balance your body and mind, and to increase your sense of well-being. The sequence consists of five poses, each of which corresponds to one of the five gunas or qualities of nature.
The first pose, Tadasana (Mountain Pose), corresponds to sattva, or purity. It helps to calm the mind and increase focus. The second pose, Virabhadrasana III (Warrior III), corresponds to rajas, or energy. It helps to increase strength and vitality. The third pose, Paschimottanasana (Seated Forward Bend), corresponds to tamas, or inertia. It helps to reduce stress and fatigue.
The fourth pose, Adho Mukha Svanasana (Downward-Facing Dog Pose), corresponds to gunas, or balance. It helps to improve circulation and digestion, and to increase strength and flexibility. The fifth pose, Urdhva Mukha Svanasana (Upward-Facing Dog Pose), corresponds to sattva, or purity. It helps to calm the mind and increase focus.
The Gunas Yoga Sequence is a great way to improve your overall health and well-being. It can be performed any time of day, and can be adapted to fit your own needs and abilities. Give it a try, and see how it can help you achieve balance and harmony in your life.
Morning Yoga Sequence For Beginners Pdf
So you’ve decided to add yoga to your morning routine. Good for you! Yoga is a great way to start your day, and it has a host of benefits, including improved flexibility, strength, and mental clarity.
But where do you start? If you’re a beginner, the best way to start is with a simple yoga sequence. This sequence is designed for beginners, and it will help you get started on your yoga journey.
The sequence consists of five basic poses: Downward Dog, Child’s Pose, Cobra Pose, Cat-Cow Pose, and Warrior I.
Here’s how to do them:
1. Downward Dog
Start in a tabletop position, with your hands and knees on the ground. Place your palms flat on the ground, and spread your fingers wide.
Push your hips up and back, and lengthen your spine. Keep your head between your arms, and tuck your toes. Hold for five breaths.
2. Child’s Pose
From Downward Dog, lower your knees to the ground and sit back on your heels. Bring your forehead to the floor, and extend your arms out in front of you. Hold for five breaths.
3. Cobra Pose
From Child’s Pose, slowly lift your chest and forehead off the floor. Keep your hips and legs on the ground. Hold for five breaths.
4. Cat-Cow Pose
From Cobra Pose, curl your spine and tuck your chin. Arch your back and look up at the ceiling. Hold for five breaths.
5. Warrior I
From Cat-Cow Pose, come to a standing position. Step your left foot forward and bend your knee so that your thigh is parallel to the ground. Reach your arms out to the sides, and extend your torso forward. Hold for five breaths.
Step your right foot forward and repeat the pose. Hold for five breaths.
Congratulations! You’ve just completed your yoga sequence for beginners.
Gentle Yoga Detox Sequence
The body is constantly eliminating toxins and waste products, but sometimes the process can be accelerated, especially if we are exposed to environmental pollutants, eat processed foods, or drink alcohol and caffeine. A gentle yoga detox sequence can help to support the body’s natural detoxification processes, and can be especially beneficial if you are feeling bloated or have a sluggish digestion.
The sequence begins with a few simple poses to open up the hips and lower back, which can help to stimulate the digestive system. Next, we move on to a few gentle twists, which help to move the toxins and waste products through the body. The sequence finishes with a few calming poses to help you relax and de-stress.
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.