Moon Yoga Sequence
for Full Moon Nights
The full moon is a time of powerful energy and transformation. It’s the time when the moon is at its brightest and most visible in the sky. This makes it the perfect time to do some powerful moon yoga.
The following moon yoga sequence is designed to help you harness the power of the full moon and use it to empower your practice and your life.
1. Start by standing in Mountain Pose (Tadasana) and take a few deep breaths to center yourself.
2. As you inhale, raise your arms up over your head and reach for the sky.
3. As you exhale, fold forward, reaching for your toes or the ground.
4. Hold the pose for a few deep breaths, feeling the power of the moon flowing through you.
5. Release the pose and step back to Mountain Pose.
6. Next, standing in Mountain Pose, raise your right arm up to the sky and reach for the moon.
7. As you exhale, reach down with your left hand and touch the ground.
8. Hold the pose for a few deep breaths, feeling the power of the moon flowing through you.
9. Release the pose and step back to Mountain Pose.
10. Repeat the sequence on the other side.
The moon is a powerful symbol of transformation and change. By doing this moon yoga sequence, you can tap in to that power and use it to empower your practice and your life.
Bernie Clark Yin Yoga Sequence
Bernie Clark’s Yin Yoga sequence is designed to open the hips, release tension in the lower back and spine, and calm the mind. This sequence is perfect for those who are looking to improve flexibility and mobility in the hips and lower body, and who want to experience the stress-relieving benefits of Yin Yoga.
The sequence begins with a few gentle poses to warm up the body, followed by a series of hip-opening poses. The final sequence of poses focuses on releasing tension in the lower back and spine. The sequence concludes with a few calming and restorative poses.
This Yin Yoga sequence is perfect for all levels, and can be modified to fit your needs. If you are new to Yin Yoga, be sure to read Bernie Clark’s guide to Yin Yoga before beginning the sequence.
4 Minute Yoga Sequence
for Desk Workers
If you’re like most people, you spend the majority of your day sitting at a desk. This can lead to tight hips and shoulders, and a general feeling of stiffness. A few minutes of yoga can help to loosen up these areas and improve your overall comfort.
This sequence is designed for people who spend a lot of time sitting at a desk. It can be done in a seated or standing position, and can be adapted to your own level of flexibility.
Seated Forward Bend (Paschimottanasana)
This pose stretches the hips, hamstrings, and lower back.
Start by sitting on the edge of your chair with your feet flat on the ground. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back to seated.
Chair Pose (Utkatasana)
This pose strengthens the thighs, glutes, and core.
Start by standing in front of your chair with your feet together. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back to seated.
Mountain Pose (Tadasana)
This pose strengthens the thighs, glutes, and core.
Start by standing in front of your chair with your feet together. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back to seated.
Warrior I (Virabhadrasana I)
This pose stretches the hips and groin, and strengthens the thighs and glutes.
Start by standing in front of your chair with your feet together. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back to seated.
Step back into a wide stance and turn your left foot out 90 degrees. Reach your arms out to the sides, then inhale and reach your arms overhead. Exhale and bend your left knee, reaching your left hand to your ankle or shin. Hold for a few breaths, then release and switch sides.
Camel Pose (Ustrasana)
This pose stretches the hips, thighs, and lower back.
Start by standing in front of your chair with your feet together. Inhale and reach your arms overhead, then exhale and fold forward, reaching for your toes. Hold for a few breaths, then slowly rise back to seated.
Step back into a wide stance and turn your left foot out 90 degrees. Reach your arms out to the sides, then inhale and reach your arms overhead. Exhale and bend your left knee, reaching your left hand to your ankle or shin. Hold for a few breaths, then release and switch sides.
Bridge Pose (Setu Bandha Sarvangasana)
This pose strengthens the thighs, glutes, and core.
Start by lying on your back on the floor with your feet flat on the ground. Inhale and lift your hips up, then exhale and clasp your hands together below your hips. Hold for a few breaths, then release.
Office Chair Yoga Sequence
Do you spend hours at a time sitting in an office chair? If so, you’re not alone. According to the U.S. Bureau of Labor Statistics, the average American worker spends over 7.5 hours a day sitting down. This prolonged sitting can cause a variety of health problems, including back pain, neck pain, and fatigue.
But did you know that you can counteract the negative effects of prolonged sitting by doing some simple office chair yoga? Office chair yoga is a sequence of yoga poses that you can do right at your desk. It’s a great way to improve your flexibility, strength, and balance, and it only takes a few minutes to do.
Here’s a basic office chair yoga sequence that you can try:
1. Seated Cat-Cow Pose: Start by sitting up tall in your chair, with your spine straight and your shoulders relaxed. Inhale as you arch your back and look up, and exhale as you round your back and tuck your chin. Repeat this sequence a few times.
2. Seated Forward Bend: Sit up tall and then fold forward, reaching your hands toward the ground. Try to keep your spine straight as you fold forward. Hold this pose for a few breaths, then slowly rise back up to seated.
3. Seated Twist: Sit up tall and then twist to the right, placing your right hand on the back of your chair. Keep your spine straight as you twist, and focus on lengthening your spine. Hold this pose for a few breaths, then switch to the left side.
4. Child’s Pose: Start by kneeling on the ground, then sit back on your heels and fold your torso forward. Place your forehead on the ground, and extend your arms out in front of you. Hold this pose for a few breaths, then slowly rise back up to kneeling.
5. Mountain Pose: Stand up tall with your feet hip-width apart and your arms at your sides. Tuck your chin and focus on lengthening your spine. Hold this pose for a few breaths, then release.
These are just a few of the many office chair yoga poses that you can try. If you’re new to yoga, it might be a good idea to start with a few basic poses and work your way up. And always remember to listen to your body and don’t push yourself too hard.
So, next time you find yourself stuck in an office chair all day, try doing a few simple office chair yoga poses. You’ll be surprised at how much better you feel after just a few minutes.
3 Pose Yoga Sequence
for Better Sex
There’s no question that yoga is great for your body and mind, but did you know that it can also improve your sex life? Yoga can help you to feel more confident in your body, increase your flexibility, and improve your stamina. Here is a three-pose yoga sequence that can help you to have better sex.
1. Mountain pose: This pose is great for improving your posture and increasing your confidence. Stand tall with your feet hip-width apart and your palms facing forward.
2. Downward dog: This pose is a great way to increase your flexibility and improve your stamina. Get on all fours with your hands directly below your shoulders and your feet hip-width apart. Push your hips up and back, and press your heels into the ground.
3. Bridge pose: This pose is great for strengthening your pelvic muscles and increasing your flexibility. Lie on your back with your feet flat on the ground and your knees bent. Push your hips up into the air, and hold for five breaths.
Doing these poses regularly can help you to have better sex, but it’s important to remember that yoga is not a replacement for sex education or sex therapy. If you are experiencing problems in your sex life, please consult a professional.
