Mermaid Pose Yoga Sequence
Mermaid Pose is an intermediate level yoga pose that is named for the mermaids of legend who were said to have the upper body of a woman and the tail of a fish. The pose is a balance pose that requires strength, flexibility and focus.
The sequence begins in Downward-Facing Dog. From Downward-Facing Dog, step your right foot forward between your hands, and lower your left knee to the ground. Reach your left hand up to the sky, and tuck your right hand behind your back. Lift your torso up and extend your left arm towards the sky. Hold for five breaths, then release and repeat on the other side.
Next, come into Plank Pose. From Downward-Facing Dog, lower your knees to the ground and walk your feet forward until you are in a high plank position. Keep your core engaged and your body in a straight line from your head to your heels. Hold for five breaths, then lower to your knees and rest.
Finally, come into Child’s Pose. From Plank Pose, lower to your knees and bring your forehead to the floor. Extend your arms alongside your body, and relax your torso and hips. Hold for five breaths, then release and rest.
Dance Yoga Sequence
:
1. Warm up your body with some simple Yoga poses.
2. Dance around to your favorite music.
3. Follow a simple Yoga sequence to stretch your body.
4. Dance some more!
5. Finish up with a few more Yoga poses to cool down your body.
This Dance Yoga sequence is a great way to warm up your body and stretch your muscles. It is also a lot of fun! Be sure to dance to your favorite music and have a good time.
Sequence Of Yoga Practice
Sequence of yoga practice is important to achieve the most benefit from your yoga practice. Certain poses should be done in a specific order to allow the body to warm up and open gradually. This sequence will also help to prevent injury.
The following sequence is recommended for a beginner’s practice:
1. Sun salutations
Sun salutations are a series of poses that warms up the body and prepares it for the rest of the practice. They also help to improve circulation and digestion.
2. Standing poses
Standing poses help to build strength and stability in the body.
3. Forward bends
Forward bends help to stretch the hamstrings and the back of the body.
4. Backbends
Backbends help to open the chest and the front of the body.
5. Twists
Twists help to detoxify the body and improve digestion.
6. Inversions
Inversions help to improve circulation and help to calm the mind.
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Mandala Yoga Sequence
Mandala Yoga is a beautiful and unique form of yoga that incorporates the use of mandalas as a visual focus for the practice. A mandala is a circular form that is used in many spiritual traditions as a tool for meditation and contemplation. In yoga, the mandala can be used as a visual aid to help you focus your mind and connect with your inner self.
The mandala yoga sequence is a gentle and relaxing practice that is perfect for beginners. The sequence begins with a few basic poses to warm up the body, followed by a sequence of poses that flow together to create a mandala shape. The practice ends with a few final poses to relax and restore the body.
If you are new to yoga, I recommend that you practice this sequence a few times before attempting to do it all at once. Once you are comfortable with the poses, you can try the full sequence.
The following is a basic outline of the mandala yoga sequence.
Warm-Up Poses
1. Cat/Cow: Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you round your spine up towards the ceiling, and exhale as you tuck your chin and round your spine towards the floor.
2. Downward-Facing Dog: From all fours, press your palms into the floor and lift your hips up towards the ceiling. Then tuck your toes and press your heels into the floor as you extend your spine and press your hips back towards your heels.
3. Child’s Pose: Come to all fours and then fold forward, extending your arms out in front of you. Bring your forehead to the floor, and extend your hips back behind you.
Mandala Yoga Poses
1. Mountain Pose: Stand with your feet together and your arms at your sides.
2. Half Moon Pose: From mountain pose, lift your right leg up and extend it out to the side. Reach your right arm up towards the ceiling and extend your left arm out to the side.
3. Triangle Pose: From half moon pose, extend your right arm and your left leg out to the side. Reach your right hand towards the floor and your left hand towards the ceiling.
4. Warrior I Pose: From triangle pose, bend your right knee and reach your right hand towards the floor. Extend your left arm up towards the ceiling.
5. Warrior II Pose: From warrior I pose, extend your right leg out to the side and reach your right arm out to the side. Bend your left knee and reach your left hand towards the floor.
6. Reverse Warrior Pose: From warrior II pose, reach your right arm back behind you and extend your left leg out to the side.
7. Extended Triangle Pose: From reverse warrior pose, reach your right arm and your left leg out to the side. Reach your right hand towards the floor and your left hand towards the ceiling.
8. Half Camel Pose: From extended triangle pose, reach your right hand towards the floor and your left hand towards the ceiling. Bring your right hand to the back of your right thigh and reach your left hand towards the ceiling.
9. Camel Pose: From half camel pose, bring your right hand to the front of your right thigh and reach your left hand towards the ceiling. Lean back and extend your hips forward as you reach for your heels with your hands.
10. Fish Pose: From camel pose, lower your hips back to the floor and extend your arms out to your sides. Bring your chest and head up off the floor and reach your hands towards the ceiling.
Final Poses
1. Supine Twist: Lie on your back and bring your knees up to your chest. Place your left hand on your right knee and your right hand on the floor behind you. Twist your body to the right and look over your shoulder.
2. Savasana: Lie on your back and extend your arms out to your sides. Close your eyes and relax your body.
The mandala yoga sequence is a beautiful and unique way to connect with your inner self and experience the power of yoga. The poses flow together to create a mandala shape, and the practice ends with a few final poses to relax and restore the body. If you are new to yoga, I recommend that you practice this sequence a few times before attempting to do it all at once.
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.
