Moon Sequence Ashtanga Yoga
is a dynamic and physically demanding style of yoga that links each pose with a vinyasa (breath-synchronized movement) to create a flowing sequence. The practice builds heat, strength, and flexibility as you move through the poses. The Moon Sequence is a challenging Ashtanga Yoga sequence that is best practiced when you are feeling strong and limber. The sequence is named for the Moon, which is said to be the ruler of the water element. This sequence is a great way to connect with the water element and to experience the power and flow of the Moon. The sequence begins with a Sun Salutation to warm up the body. The next pose is Downward-Facing Dog, which is a powerful pose that opens the hips and stretches the back. The next pose is Half Moon, which is a challenging balance pose that strengthens and tones the arms and legs. The sequence ends with a Closing Sequence that includes a few final poses to seal in the benefits of the Moon Sequence.
Kathryn Budig Yoga Sequence
for Core Strength
The following yoga sequence is designed to help build and strengthen your core. The sequence is based on traditional Hatha Yoga poses, and is a great way to start your day or to add to your current practice.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to improve posture and strengthen the core. Stand with your feet hip-width apart, and press your palms together in front of your heart. Engage your abs and glutes, and hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose for strengthening the core and stretching the hamstrings and calves. From mountain pose, step or jump your feet back to come into downward-facing dog. Spread your fingers wide and press your heels into the ground. Hold for 5-10 breaths.
3. Plank Pose (Phalakasana)
Plank pose is a great pose for strengthening the core and arms. Come to all fours, then tuck your toes and lift your hips up to come into plank pose. Keep your shoulders stacked over your wrists, and hold for 5-10 breaths.
4. Side Plank (Vasisthasana)
Side plank is a great pose for strengthening the core and arms. From plank pose, shift your weight to one hand and stack your other foot on top of your bottom foot. Lift your hips up to come into side plank. Hold for 5-10 breaths, then switch sides.
5. Boat Pose (Navasana)
Boat pose is a great pose for strengthening the core and legs. Sit on the floor with your knees bent, then lean back and lift your feet off the ground. Hold your legs parallel to the ground, and keep your abs engaged. Hold for 5-10 breaths.
6. Crow Pose (Bakasana)
Crow pose is a great pose for strengthening the core and arms. Come to all fours, then tuck your toes and lift your hips up to come into plank pose. Bend your elbows and place your palms on the ground in front of your feet. Shift your weight forward to come into crow pose. Hold for 5-10 breaths.
7. Reverse Warrior (Virabhadrasana II)
Reverse warrior is a great pose for strengthening the core and arms. From Warrior I, turn your back foot in so it’s parallel with your front foot. Reach your arms straight up towards the sky, and hold for 5-10 breaths.
8. Camel Pose (Ustrasana)
Camel pose is a great pose for strengthening the core and back. From a kneeling position, reach your hands back to grab your heels. arch your back and press your hips forward to come into camel pose. Hold for 5-10 breaths.
9. Warrior III (Virabhadrasana III)
Warrior III is a great pose for strengthening the core and legs. From Downward-facing dog, step or jump your feet forward to come into a low lunge. Lift your torso up and extend your arms straight out in front of you. Sink your hips down towards the ground, and hold for 5-10 breaths.
10. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great pose for strengthening the core and glutes. Lie on your back with your feet flat on the ground, hip-width apart. Bring your heels as close to your glutes as possible. Press your palms into the ground, and lift your torso and hips up to come into bridge pose. Hold for 5-10 breaths.
Natural Movement Sequence Definition Yoga Journal
defines natural movement as “a term for a way of moving that feels good, efficient, and graceful.” This can be contrasted with more traditional exercise methods that rely on isolated and often repetitive movements. Proponents of natural movement maintain that this type of training is more effective and less likely to lead to injury. Natural movement sequences are typically composed of simple, flowing exercises that are performed in a continuous sequence. This type of training can be used to improve overall fitness, strength, and flexibility.
The benefits of natural movement sequences are numerous. First and foremost, this type of training is FUN! It is a great way to get in a good workout without feeling like you are actually working out. Natural movement sequences are also very efficient. The exercises flow together and are performed in a continuous sequence, which means that you get a lot of work done in a short amount of time. Additionally, natural movement sequences are graceful and efficient, which can help improve overall fitness and movement quality.
Finally, proponents of natural movement maintain that this type of training is less likely to lead to injury. This is because natural movement sequences are composed of simple, flowing exercises that are performed in a continuous sequence. This type of training is also less likely to cause overuse injuries, since it does not rely on isolated and often repetitive movements.
Heart Opening Yoga Sequences/Postures
The heart chakra is located in the center of the chest and is associated with the color green. The heart chakra is responsible for our ability to give and receive love. When the heart chakra is open, we are able to express our feelings openly and freely. We are also able to feel compassion and empathy for others.
There are many yoga poses that can help to open the heart chakra. Some of the most effective poses are listed below.
Puppy pose
Puppy pose is a great way to open the heart chakra. It is a simple posture that can be done by beginners. To do puppy pose, kneel on the floor and place your palms on the floor in front of you. Bring your forehead to the floor and let your stomach rest on your thighs. Stay in this position for as long as you like.
Cat/Cow pose
Cat/Cow pose is another simple posture that can help to open the heart chakra. To do this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, and exhale as you tuck your chin and round your back. Continue moving back and forth between these two positions for a few minutes.
Upward Dog pose
Upward Dog pose is a great pose for opening the heart chakra. To do this pose, start in Downward Dog pose. Inhale as you lift your torso and legs into the air, and reach your arms forward. Keep your shoulders relaxed and your head between your arms. Hold this pose for a few breaths, then release and return to Downward Dog pose.
Heart opener pose
Heart opener pose is a great pose for opening the heart chakra. To do this pose, stand with your feet hip-width apart and your arms by your sides. Inhale as you raise your arms overhead and clasp your hands together. Exhale as you bend your knees and lean forward, keeping your back straight. Hold this pose for a few breaths, then release and return to standing.
Eagle pose
Eagle pose is a great pose for opening the heart chakra. To do this pose, stand with your feet hip-width apart and your arms by your sides. Bend your right knee and cross your right ankle over your left thigh. Reach your right arm behind you and grasp your left arm just below the elbow. Keep your shoulders relaxed and your head between your arms. Hold this pose for a few breaths, then release and switch legs.
These are just a few of the many yoga poses that can help to open the heart chakra. If you are looking to open your heart chakra, try practicing some of these poses regularly.
Simple Yoga Sequence Inverted
Triangle
This simple yoga sequence is designed to open the heart and hips while strengthening the arms and legs. It is based on the inverted triangle pose, which is a basic yoga pose that can be used to warm up the body or to help you wind down at the end of a practice.
To begin, stand in Tadasana (Mountain Pose), with your feet hip-width apart and your arms by your sides.
Take a deep breath in and on an exhale, step your left foot back about 3 to 4 feet and pivot your torso to the left. Keep your left hand on your left thigh and reach your right hand toward the sky.
Lift your gaze to the sky and hold the pose for 5 to 10 breaths.
To come out of the pose, inhale and slowly step your left foot back to meet your right foot. Then, exhale and release your arms to your sides.
Repeat the sequence on the other side.
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.
