Moon Flow Yoga Sequence
This yoga sequence is designed to open the hips and heart, while calming the mind. The sequence can be done in any order, and can be modified to fit your needs.
1. Mountain pose (Tadasana)
2. Downward-facing dog (Adho Mukha Svanasana)
3. Half Camel pose (Ardha Ustrasana)
4. Triangle pose (Trikonasana)
5. Child’s pose (Balasana)
6. Seated forward fold (Paschimottanasana)
7. Hip opener sequence
7a. Pigeon pose (Eka Pada Rajakapotasana)
7b. Lizard pose (Utthan Pristhasana)
7c. Cow Face pose (Gomukhasana)
7d. Frog pose (Baddha Konasana)
7e. Happy baby pose (Ananda Balasana)
8. Corpse pose (Savasana)
Mountain pose (Tadasana)
Mountain pose is the foundation for all standing poses. It is a simple pose, but it is important to do it correctly.
To do mountain pose, stand with your feet together, and press your big toes and heels together. Engage your quadriceps and glutes, and lift your kneecaps. Draw your shoulder blades down your back, and lift your chest. Keep your head neutral, and gaze straight ahead.
Hold for 5-10 breaths.
Downward-facing dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open the hips and stretch the back.
To do downward-facing dog, start in plank pose. Shift your weight forward, and press your hips up and back. Keep your head neutral, and gaze straight ahead.
Hold for 5-10 breaths.
Half Camel pose (Ardha Ustrasana)
Half Camel pose is a great hip opener and chest opener.
To do Half Camel pose, start in kneeling position. Place your hands on your hips, and press your hips forward. Reach back with your right hand, and grab your right heel. Gently pull your heel toward your butt.
Hold for 5-10 breaths, and then switch sides.
Triangle pose (Trikonasana)
Triangle pose is a great pose to stretch the hamstrings and open the hips.
To do triangle pose, start in standing position. Step your left foot 3-4 feet to the left, and turn your right foot 90 degrees to the right. Extend your arms out to the sides, and reach your right hand toward the floor. Reach your left hand toward the ceiling.
Hold for 5-10 breaths, and then switch sides.
Child’s pose (Balasana)
Child’s pose is a great pose to calm the mind and stretch the hips and back.
To do child’s pose, start in kneeling position. Place your hands on your hips, and press your hips forward. Reach back with your right hand, and grab your right heel. Gently pull your heel toward your butt.
Extend your left arm out in front of you, and relax your head on the floor.
Hold for 5-10 breaths.
Seated forward fold (Paschimottanasana)
Seated forward fold is a great pose to stretch the hamstrings and spine.
To do seated forward fold, start in seated position. Extend your legs out in front of you, and hinge at the waist to fold forward. Extend your arms out in front of you, and relax your head on the floor.
Hold for 5-10 breaths.
Hip opener sequence
The hip opener sequence is a great way to open the hips and stretch the glutes.
7a. Pigeon pose (Eka Pada Rajakapotasana)
To do pigeon pose, start in downward-facing dog. Step your left foot forward, and place your left knee on the floor. Place your right ankle on your left thigh, and press your hips forward.
Hold for 5-10 breaths, and then switch sides.
7b. Lizard pose (Utthan Pristhasana)
To do lizard pose, start in downward-facing dog. Step your left foot forward, and place your left knee on the floor. Place your right ankle on your left thigh, and press your hips forward.
Reach your left hand toward the floor, and reach your right hand toward the ceiling.
Hold for 5-10 breaths, and then switch sides.
7c. Cow Face pose (Gomukhasana)
To do cow face pose, start in seated position. Cross your right ankle over your left thigh, and press your right knee into your right arm. Reach your left arm behind you, and clasp your hands together.
Hold for 5-10 breaths, and then switch sides.
7d. Frog pose (Baddha Konasana)
To do frog pose, start in seated position. Place your feet together, and press your big toes and heels together. Engage your quadriceps and glutes, and lift your kneecaps. Draw your shoulder blades down your back, and lift your chest.
Keeping your feet together, slowly lower your chest to the floor.
Hold for 5-10 breaths.
7e. Happy baby pose (Ananda Balasana)
To do happy baby pose, start in seated position. Place your feet together, and press your big toes and heels together. Engage your quadriceps and glutes, and lift your kneecaps. Draw your shoulder blades down your back, and lift your chest.
Hold your feet together, and gently pull them toward your chest.
Hold for 5-10 breaths.
Corpse pose (Savasana)
Corpse pose is a great way to end your yoga practice. It is a pose of rest and relaxation.
To do corpse pose, lie on your back on the floor. Place your feet hip-width apart, and relax your arms by your sides. Close your eyes, and relax your entire body.
Hold for 5-10 minutes.
Yoga Sequence For Swimmers
If you’re like most people, you probably think of yoga as a way to relax and de-stress. But what you may not know is that yoga also offers a lot of benefits for athletes, including swimmers.
A good yoga sequence for swimmers can help improve flexibility, strength, and stamina. It can also help to improve breathing and swimming technique.
Here is a basic yoga sequence for swimmers that you can try:
1. Sun Salutations
Sun salutations are a great way to warm up your body for yoga. They also help to improve flexibility and strength.
2. Downward Dog
Downward dog is a great pose for stretching out the hamstrings and calves. It also helps to improve strength and flexibility in the shoulders and upper back.
3. Camel Pose
Camel pose is a great stretch for the chest and abs. It also helps to improve flexibility in the hips.
4. Triangle Pose
Triangle pose is a great stretch for the hamstrings, hips, and upper back. It also helps to improve balance and coordination.
5. Warrior III
Warrior III is a great pose for improving strength and balance. It also helps to improve flexibility in the hips and thighs.
6. Child’s Pose
Child’s pose is a great way to relax and stretch out the hips, thighs, and lower back.
Hatha Yoga Sequence Script
The following yoga sequence is designed to open the hips and hamstrings, while also providing a mild cardiovascular workout. The poses can be performed in any order, but it is recommended that you warm up with some simple Sun Salutations (Surya Namaskar) before beginning.
1. Downward Dog (Adho Mukha Svanasana)
2. Half Camel (Ardha Ustrasana)
3. Half Moon (Ardha Chandrasana)
4. Warrior I (Virabhadrasana I)
5. Triangle (Trikonasana)
6. Extended Triangle (Utthita Trikonasana)
7. Revolved Triangle (Parivrtta Trikonasana)
8. Chair Pose (Utkatasana)
9. Runner’s Lunge (Anjaneyasana)
10. Low Lunge (Ashvini Mudra)
11. Crescent Moon (Ananda Balasana)
12. Bridge (Setu Bandha Sarvangasana)
13. Camel (Ustrasana)
14. Wheel (Chakrasana)
15. Supported Fish (Matsyasana)
16. Half Pigeon (Eka Pada Rajakapotasana)
17. Pigeon (eka Pada Kapotasana)
18. Frog (Mandukasana)
19. Happy Baby (Ananda Balasana)
20. Corpse (Savasana)
Yoga Sequence For Tight Hips
If you’re like many people, you may find that your hips are tight. This can be due to a number of factors, including sitting for long periods of time, stress, and even genetics.
Fortunately, there are a number of yoga poses that can help to loosen up your hips. In this sequence, we’ll explore a few of them.
1. Child’s Pose (Balasana)
This is a simple, restorative pose that can help to stretch the hips and lower back.
To do this pose, start by kneeling on the ground, then sitting back on your heels. Bring your hands to your lap, and extend your spine forward, tucking your chin into your chest. Stay here for a few deep breaths, then release.
2. Pigeon Pose (Eka Pada Rajakapotasana)
This pose is a great way to stretch the hip flexors and glutes.
To do this pose, start in a Downward Facing Dog pose. Step your left foot forward between your hands, and lower your left knee to the ground. Extend your right leg back behind you, and sink your hips down toward the ground. Hold here for a few deep breaths, then switch sides.
3. Triangle Pose (Trikonasana)
This pose is a great way to stretch the hips, hamstrings, and glutes.
To do this pose, start in a standing position. Step your left foot out to the side, and extend your right arm straight up toward the sky. Bend your right knee, and sink your hips down toward the ground. Hold here for a few deep breaths, then switch sides.
4. Cow Face Pose (Gomukhasana)
This pose is a great way to stretch the hips and shoulders.
To do this pose, start by sitting on the ground with your legs outstretched. Bend your left knee, and bring your left foot to rest on your right thigh. Reach your right arm behind you, and clasp your hands together. Hold here for a few deep breaths, then switch sides.
Grounding Yoga Flow Sequence
A grounding yoga flow sequence is beneficial for anyone looking for a way to feel more connected to the earth and to find a sense of calm and grounding. This sequence can be practiced any time, but is especially useful before bed or during a stressful time.
The sequence begins with a few minutes of breath work to help focus the mind and connect with the breath. Next, we move into a few simple poses to warm up the body. We then move into the main sequence, which consists of five poses. The sequence finishes with a few minutes of rest and breath work.
The five poses in the main sequence are: Mountain Pose (Tadasana), Downward-Facing Dog (Adho Mukha Svanasana), Child’s Pose (Balasana), Bridge Pose (Setu Bandha Sarvangasana), and Corpse Pose (Savasana).
Mountain Pose is a simple standing pose that helps to ground and center the body. Downward-Facing Dog is a popular pose that is beneficial for the entire body. Child’s Pose is a calming pose that can be used to rest or to stretch the hips and back. Bridge Pose is a great pose for strengthening the spine and chest. Corpse Pose is a restful pose that allows the body to relax and restore.
This grounding yoga flow sequence is a great way to connect with the earth, relax the body, and find a sense of grounding.
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.
