Meditation Yoga Sequence Printout For Beginners
When you are first starting out with meditation and yoga, it can be helpful to have a sequence to follow. This printout includes a basic sequence that is perfect for beginners.
1. Start by sitting in a comfortable position with your spine straight. You can sit in a chair with your feet flat on the ground, or you can sit on the floor with your legs crossed.
2. Close your eyes and take a few deep breaths in and out.
3. On your next exhale, begin to focus on your breath. Notice the way the air feels as it moves in and out of your lungs.
4. Once you have focus on your breath, begin to focus on your mantra. You can either say the mantra out loud or in your head.
5. Continue to focus on your breath and mantra for 10-15 minutes.
6. When you are finished, slowly open your eyes and take a few deep breaths in and out.
7. Stretch your body gently and enjoy the feeling of relaxation.
Home Practice Yoga Sequence
for Upper Back Pain
If you are suffering from upper back pain, you are not alone. According to the American Chiropractic Association, back pain is one of the most common health problems, affecting approximately 31 million Americans. The good news is that there are many things you can do to help relieve your pain, including practicing yoga.
Below is a yoga sequence specifically designed to help relieve upper back pain. It should be practiced every day, and can be done either in a studio or at home.
1. Cat-Cow Pose
Start in a tabletop position, with your wrists directly below your shoulders and your knees directly below your hips. Inhale as you drop your head and tailbone down, and round your spine up towards the ceiling. Exhale as you reverse the position, tucking your chin and tailbone in and arching your spine. Repeat for 10-15 breaths.
2. Downward Dog
From tabletop, press into your hands and lift your hips up towards the ceiling, coming into Downward Dog. Keep your heels pressed down, and your spine long as you hold for 5-10 breaths.
3. Child’s Pose
From Downward Dog, step your feet together and fold your torso forward, coming into Child’s Pose. Rest your forehead on the floor, and let your arms rest by your sides. Hold for 5-10 breaths.
4. Camel Pose
From Child’s Pose, press into your hands and lift your torso up and back, coming into Camel Pose. Keep your hips squared to the front of the room, and your spine long as you hold for 5-10 breaths.
5. Warrior I
From Camel Pose, step your left foot back and come into Warrior I. Keep your hips squared to the front of the room, and your spine long as you hold for 5-10 breaths.
6. Warrior II
From Warrior I, rotate your torso to the right and come into Warrior II. Keep your hips squared to the front of the room, and your spine long as you hold for 5-10 breaths.
7. Reverse Warrior
From Warrior II, rotate your torso to the left and come into Reverse Warrior. Keep your hips squared to the front of the room, and your spine long as you hold for 5-10 breaths.
8. Triangle Pose
From Reverse Warrior, step your right foot forward and come into Triangle Pose. Keep your hips squared to the front of the room, and your spine long as you hold for 5-10 breaths.
9. Seated Forward Bend
From Triangle Pose, sit back into your hips and fold your torso forward, coming into Seated Forward Bend. Keep your spine long as you hold for 5-10 breaths.
10. Corpse Pose
Finish your practice in Corpse Pose, lying flat on your back with your feet hip-width apart and your palms facing up. Close your eyes and relax for 5-10 minutes.
Open Heart Peak Yoga Sequence
Open Heart Peak Yoga Sequence is a powerful practice that helps to open the heart and crown chakras. This sequence begins with a heart-opening flow to energize and open the upper body and heart center. We then move into a deep backbend to open the heart and chest. The sequence ends with a relaxing meditation to allow the energy to flow freely through the upper body and crown.
This sequence is perfect for anyone who wants to open their heart and experience a sense of expansiveness and joy. It is also great for anyone who is feeling blocked in the upper body or heart center. The Open Heart Peak Yoga Sequence is a great way to begin your practice or to end a yoga class.
Heart-Opening Flow
1. Come to standing position with your feet hip-width apart. Inhale and reach your arms up to the sky.
2. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
3. Exhale and step your left foot back into a low lunge. Inhale and lift your torso up.
4. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
5. Exhale and step your right foot back into a low lunge. Inhale and lift your torso up.
6. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
7. Inhale and come back to standing position. Exhale and bring your hands to your heart center.
Backbend
1. Come to standing position with your feet hip-width apart. Inhale and reach your arms up to the sky.
2. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
3. Exhale and step your left foot back into a low lunge. Inhale and lift your torso up.
4. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
5. Exhale and step your right foot back into a low lunge. Inhale and lift your torso up.
6. Exhale and fold forward, hinging at the hips. Inhale and gaze up at your thumbs.
7. Inhale and come back to standing position. Exhale and bring your hands to your heart center.
8. Bring your hands to your lower back and press your palms into your back. Inhale and arch your back, pressing your hips forward.
9. Exhale and release. Inhale and come back to standing position.
Crown Chakra Meditation
1. Come to seated position with your legs crossed.
2. Close your eyes and take a few deep breaths in and out.
3. On your next inhale, bring your hands to your heart center and feel the love and compassion that is inside of you.
4. On your next exhale, bring your hands to your crown chakra and feel the energy of expansion and joy that is available to you.
5. Take a few deep breaths in and out, and feel the energy of the crown chakra expand and fill your entire body.
6. When you are ready, release your hands and slowly open your eyes.
Hip Opening Yin Yoga Sequence
Hip Opening Yin Yoga Sequence
The hips are one of the most commonly tight areas in the body, and this sequence is designed to open them up. The poses are all held for 3-5 minutes, so you can really let go and relax into them.
1. Supine Spinal Twist
This pose is great for opening up the hips and spine. Lie down on your back and hug your knees into your chest. Bring your knees over to one side, and rest your arm on the outside of your thigh. Stay here for 3-5 minutes, then switch sides.
2. Bound Angle Pose
This pose is a great way to open up the hips and groin. Sit with your legs bent and your feet together. Bring your hands to your feet and press your knees down. Stay here for 3-5 minutes.
3. Frog Pose
This pose is a great way to open up the hips and groin. Come down to your hands and knees, and bring your feet as close to your butt as possible. Drop your head and chest down to the ground, and stay here for 3-5 minutes.
4. Cow Face Pose
This pose is a great way to open up the hips and groin. Sit with your legs crossed, and reach your arm across your body to grab your other hand. Stay here for 3-5 minutes.
5. Pigeon Pose
This pose is a great way to open up the hips and groin. Come down to your hands and knees, and bring your left knee in front of you. Place your left ankle above your right knee, and sit up tall. Stay here for 3-5 minutes, then switch sides.
Injured Hip Yoga Sequence
If you have injured your hip, there are a few yoga poses that will help you to feel better. In addition, following a regular yoga practice can help to keep your hips healthy and strong.
The hip is a ball and socket joint that allows for a great range of motion. The hip is responsible for movements such as flexion (bending), extension (straightening), abduction (lifting out to the side), and adduction (bringing in towards the body). The hip also helps to stabilize the body during standing and walking.
The muscles of the hip include the gluteus maximus, gluteus medius, gluteus minimus, piriformis, iliopsoas, rectus femoris, tensor fasciae latae, and sartorius. These muscles work together to allow the hip to move in all directions.
The following yoga poses are great for rehabilitating an injured hip. They will help to stretch and strengthen the muscles around the hip joint.
Puppy pose
Puppy pose is a great pose for stretching the hip muscles. It also helps to open up the chest and shoulders.
To do puppy pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Round your back and tuck your chin towards your chest, and hold for 5-10 breaths.
Cow face pose
Cow face pose is a great pose for stretching the hip muscles and the gluteus muscles.
To do cow face pose, start in a seated position with your legs bent in front of you. Cross your right ankle over your left knee, and reach your right hand towards your left ankle. Hold for 5-10 breaths, and then switch legs and repeat.
Pigeon pose
Pigeon pose is a great pose for stretching the hip muscles and the gluteus muscles.
To do pigeon pose, start in a lunge position with your right leg in front and your left leg behind you. Bend your right knee and lower your hips towards the ground. Reach your left arm forward and hold for 5-10 breaths. Then switch legs and repeat.
Happy baby pose
Happy baby pose is a great pose for stretching the hip muscles and the gluteus muscles.
To do happy baby pose, start by lying on your back on the ground. Bring your knees towards your chest and hold your ankles. Gently pull your knees towards your chest and hold for 5-10 breaths.
Bridge pose
Bridge pose is a great pose for strengthening the hip muscles.
To do bridge pose, start by lying on your back on the ground. Bend your knees and place your feet flat on the ground. Push your hips up towards the sky, and hold for 5-10 breaths.
Supine triangle pose
Supine triangle pose is a great pose for strengthening the hip muscles and the gluteus muscles.
To do supine triangle pose, start by lying on your back on the ground. Bend your right knee and place your right foot flat on the ground. Reach your left arm towards the sky, and hold for 5-10 breaths. Then switch legs and repeat.
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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.
