Mommy And Me Yoga Sequence
There are many benefits to practicing yoga with your child. Not only will you be spending quality time together, but you will also be strengthening your relationship while improving your physical and mental health.
In addition to the benefits of yoga, there are also benefits of spending time with your child. According to the Harvard Graduate School of Education, children who have a close relationship with their parents are more likely to do better in school, have healthier relationships, and be less likely to engage in risky behaviors.
So, why not combine these two activities and enjoy the benefits of both? Here is a simple yoga sequence you can do with your child.
Mountain Pose
Start in Mountain Pose. Stand tall with your feet together, your shoulders relaxed, and your hands at your sides.
Downward-Facing Dog
Next, move into Downward-Facing Dog. Bend your knees and place your hands on the floor in front of you. Then, push your hips up and back, and lengthen your spine.
Child’s Pose
Move into Child’s Pose next. Kneel on the floor and then sit back on your heels. Fold your torso forward and rest your forehead on the floor.
Extended Triangle Pose
Next, move into Extended Triangle Pose. Stand with your feet three to four feet apart and point your toes out to the sides. Extend your arms out to the sides and then reach your right hand to your ankle, your left hand to your hip, and your gaze to the right.
Warrior I Pose
Move into Warrior I Pose next. Step your left foot forward and turn your left heel down. Bend your left knee and extend your arms out to the sides.
Warrior II Pose
Next, move into Warrior II Pose. Step your right foot forward and turn your right heel down. Bend your right knee and extend your arms out to the sides.
Camel Pose
Move into Camel Pose next. Kneel on the floor and then place your hands on your hips. Push your hips forward and arch your back.
Child’s Pose
Finish in Child’s Pose. Kneel on the floor and then sit back on your heels. Fold your torso forward and rest your forehead on the floor.
15 Minute Yin Yoga Sequence
for Rest and Relaxation
Are you feeling stressed and anxious? Do you find yourself constantly moving and unable to relax? If so, Yin Yoga may be the perfect practice for you. Yin Yoga is a slow-paced style of yoga that focuses on holding poses for a longer period of time. This allows the body to release tension and relax deeply.
In this sequence, we will be practicing a few Yin Yoga poses that are especially helpful for relaxation and stress relief. We will start with a few gentle poses to warm up the body, and then move into the Yin Yoga poses. We will finish with a few gentle poses to cool down the body.
If you are new to Yin Yoga, please be sure to listen to your body and take any breaks you need. You do not need to do all of the poses in this sequence. If you only have time for a few poses, that is perfectly okay.
Gentle Warm-Up Poses
1. Cat-Cow Pose
Cat-Cow is a gentle spinal twist that helps to warm up the spine and increase flexibility. It also helps to open the chest and heart center.
Come onto your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you drop your belly button to the floor and round your spine, like a cat.
Exhale as you arch your spine and tuck your chin, like a cow.
Repeat for 5-8 breaths.
2. Child’s Pose
Child’s Pose is a gentle resting pose that helps to calm the mind and soothe the body.
From Cat-Cow, come into Child’s Pose by folding forward and placing your forehead on the floor.
Extend your arms out in front of you, with your palms facing down.
Stay here for 5-8 breaths.
3. Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose that helps to stretch the hamstrings, calves, and shoulders. It also helps to open the chest and improve circulation.
From Child’s Pose, come into Downward-Facing Dog by pushing up into a tabletop position.
Make sure your hands are shoulder-width apart and your feet are hip-width apart.
Press your heels into the ground and lift your hips up and back, extending your spine.
Stay here for 5-8 breaths.
Yin Yoga Poses
1. Seated Forward Fold
Seated Forward Fold is a gentle pose that helps to stretch the hamstrings and spine. It also helps to calm the mind and relieve stress.
Sit on the edge of your yoga mat with your legs straight out in front of you.
Inhale as you reach your arms up overhead.
Exhale as you fold forward, reaching for your toes.
Stay here for 5-8 breaths.
2. Half Pigeon Pose
Half Pigeon Pose is a deep hip opener that helps to release tension in the hips and lower back.
From Seated Forward Fold, bring your right ankle above your left knee.
Make sure your right ankle is directly below your left knee.
If it is difficult to balance, you can place a block or blanket under your right hip.
Stay here for 5-8 breaths.
3. Fish Pose
Fish Pose is a deep backbend that helps to open the chest and shoulders. It also helps to stretch the spine and calm the mind.
From Half Pigeon Pose, place your hands on the ground and lift your torso up.
Tilt your head back and arch your spine, reaching for your feet or toes.
Stay here for 5-8 breaths.
4. Corpse Pose
Corpse Pose is a resting pose that helps to calm the mind and release tension in the body.
From Fish Pose, release your arms and legs and come into Corpse Pose by lying flat on your back.
Close your eyes and relax here for 5-8 minutes.
Gentle Cool-Down Poses
1. Child’s Pose
Child’s Pose is a gentle resting pose that helps to calm the mind and soothe the body.
From Cat-Cow, come into Child’s Pose by folding forward and placing your forehead on the floor.
Extend your arms out in front of you, with your palms facing down.
Stay here for 5-8 breaths.
2. Downward-Facing Dog
Downward-Facing Dog is a classic yoga pose that helps to stretch the hamstrings, calves, and shoulders. It also helps to open the chest and improve circulation.
From Child’s Pose, come into Downward-Facing Dog by pushing up into a tabletop position.
Make sure your hands are shoulder-width apart and your feet are hip-width apart.
Press your heels into the ground and lift your hips up and back, extending your spine.
Stay here for 5-8 breaths.
3. Cat-Cow Pose
Cat-Cow is a gentle spinal twist that helps to warm up the spine and increase flexibility. It also helps to open the chest and heart center.
Come onto your hands and knees, with your hands directly below your shoulders and your knees directly below your hips.
Inhale as you drop your belly button to the floor and round your spine, like a cat.
Exhale as you arch your spine and tuck your chin, like a cow.
Repeat for 5-8 breaths.
4. Seated Forward Fold
Seated Forward Fold is a gentle pose that helps to stretch the hamstrings and spine. It also helps to calm the mind and relieve stress.
Sit on the edge of your yoga mat with your legs straight out in front of you.
Inhale as you reach your arms up overhead.
Exhale as you fold forward, reaching for your toes.
Stay here for 5-8 breaths.
Upper Back Yoga Sequence
The muscles in your upper back are responsible for protracting and retracting your shoulder blades. They also work together with the muscles in your neck to stabilize your head and neck. Strengthening and stretching these muscles can help improve your posture and relieve tension in your neck and upper back. This yoga sequence includes poses that target the muscles in your upper back and neck.
1. Child’s Pose (Balasana)
Child’s pose is a simple and relaxing pose that stretches the muscles in your upper back and neck. Come to kneeling on the floor, then sit your hips back onto your heels and extend your arms forward. Let your head and neck relax down onto the floor. Hold for 1-2 minutes.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a yoga pose that stretches and strengthens the muscles in your upper back and neck. Come to all fours on the floor, then inhale as you arch your back and look up. Exhale as you round your back and tuck your chin. Repeat 10-12 times.
3. Camel Pose (Ustrasana)
Camel pose is a yoga pose that stretches the muscles in your upper back and neck. Come to kneeling on the floor, then extend your arms forward and press your hips up and back. Let your head and neck relax down. Hold for 1-2 minutes.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a yoga pose that stretches the muscles in your upper back and neck. Sit on the floor with your legs extended in front of you. Fold forward from your hips, letting your head and neck relax down. Hold for 1-2 minutes.
5. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a yoga pose that strengthens and stretches the muscles in your upper back and neck. Come to all fours on the floor, then press your hips up and back. Let your head and neck relax down. Hold for 1-2 minutes.
Solar Plexus Yoga Sequence
The solar plexus chakra is located in the center of the abdomen, just below the rib cage. This chakra is associated with the color yellow, and is responsible for our sense of self-esteem and self-confidence. A healthy solar plexus chakra allows us to feel powerful and in control of our lives, while an unbalanced solar plexus chakra can result in feelings of insecurity and self-doubt.
There are many yoga poses that can help to balance the solar plexus chakra. This sequence includes a variety of poses that work to open and energize the solar plexus chakra.
1. Mountain pose (Tadasana)
Mountain pose is a basic standing pose that helps to ground and center the body. It can also help to open and energize the solar plexus chakra.
2. Half Camel pose (Ustrasana)
Half Camel pose is a backbend that opens the chest and energizes the solar plexus chakra.
3. Chair pose (Utkatasana)
Chair pose is a powerful pose that helps to build strength and heat in the body. It can also help to open and energize the solar plexus chakra.
4. Extended Triangle pose (Utthita Trikonasana)
Extended Triangle pose is a deep hip opener that also stretches the chest and shoulders. It can help to open and energize the solar plexus chakra.
5. Warrior II pose (Virabhadrasana II)
Warrior II pose is a powerful standing pose that builds strength and stamina. It can also help to open and energize the solar plexus chakra.
6. Half Moon pose (Ardha Chandrasana)
Half Moon pose is a balancing pose that helps to improve balance and focus. It can also help to open and energize the solar plexus chakra.
7. Boat pose (Navasana)
Boat pose is a challenging pose that strengthens the abdominal muscles and the lower back. It can also help to open and energize the solar plexus chakra.
8. Bow pose (Dhanurasana)
Bow pose is a deep backbend that stretches the entire front of the body. It can help to open and energize the solar plexus chakra.
9. Child’s pose (Balasana)
Child’s pose is a calming pose that relaxes the body and mind. It can also help to open and energize the solar plexus chakra.
10. Corpse pose (Savasana)
Corpse pose is a deep relaxation pose that allows the body and mind to rest and rejuvenate. It can also help to open and energize the solar plexus chakra.
Heart Chakra Yoga Sequence
The heart chakra is the fourth chakra and it is located in the center of the chest. This chakra is associated with the color green and it is the center of love, compassion, and forgiveness. The heart chakra is also associated with the element of air.
When the heart chakra is balanced, we are able to experience love, compassion, and forgiveness. We are also able to communicate effectively and connect with others. When the heart chakra is unbalanced, we may experience feelings of hate, anger, and resentment. We may also have difficulty connecting with others.
The heart chakra yoga sequence is designed to help balance the heart chakra. The sequence includes poses that open the chest and heart center, and poses that stimulate the heart chakra. The sequence can be practiced daily or whenever you feel like you need a boost of love and compassion.
The heart chakra yoga sequence includes the following poses:
Mountain pose
Child’s pose
Camel pose
Fish pose
Warrior II pose
Tree pose
Eagle pose
Heart opener pose
Crow pose
Banana pose
Bridge pose
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.
