Morning Hatha Yoga Sequence
If you’re like most people, you probably start your day with a cup of coffee. And if you’re like most people, you probably don’t feel your best until you’ve had your coffee. But what if I told you that you could have your coffee and your yoga, too?
That’s right: you can start your day with a yoga sequence that will energize and invigorate you. This sequence is called the Morning Hatha Yoga Sequence, and it’s designed to wake you up and get your day started off right.
The sequence begins with a few simple poses that will warm your body up and get your blood flowing. These poses include Cat/Cow, Downward-Facing Dog, and Child’s Pose.
Next, we’ll move on to some more challenging poses, such as Warrior I, Triangle, and Half Camel. These poses will help to strengthen and tone your body.
Finally, we’ll end with a few relaxing poses, such as Corpse Pose and Seated Forward Bend. These poses will help you to wind down and prepare for the day ahead.
So if you’re looking for a way to start your day off on the right foot, give the Morning Hatha Yoga Sequence a try. I promise you won’t be disappointed.
Winter Yoga Sequence
for Beginners
As winter sets in, it can be harder to get moving. The cold weather and shorter days can make it tough to get motivated to exercise. But don’t let that stop you from getting your yoga on! Here is a winter yoga sequence for beginners that will help you get started.
This sequence is designed to help you warm up your body and get your blood flowing. It is also a great sequence to do when you are feeling a little bit sluggish or out of sorts.
The sequence consists of a variety of poses that will stretch and strengthen your body. Be sure to take it slow and pay attention to your own body’s needs. If something feels uncomfortable or painful, back off and modify the pose.
1. Mountain Pose (Tadasana)
Mountain pose is a great way to start any yoga sequence. It is a basic standing pose that helps to ground you and connect you with your breath.
To do mountain pose, stand tall with your feet hip-width apart and your toes pointing straight ahead. Press your palms together at your heart and focus on lengthening your spine. Take a deep breath in and as you exhale, tilt your chin towards your chest and relax your shoulders.
Stay in mountain pose for a few breaths, then release your hands and step back to Downward-Facing Dog.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose to open up your hips and hamstrings. It also helps to stretch your spine and neck.
To do Downward-Facing Dog, start in Tabletop position. Then, tuck your toes and lift your hips up and back, coming into Downward-Facing Dog. Spread your fingers wide and press your heels down.
Stay in Downward-Facing Dog for a few breaths, then step your feet forward to come back into Tabletop.
3. Chair Pose (Utkatasana)
Chair pose is a great way to strengthen your thighs and glutes. It also helps to open up your chest and shoulders.
To do chair pose, start in Mountain pose. Then, bend your knees and sink down into a chair pose. Keep your back straight and your shoulders relaxed.
Stay in chair pose for a few breaths, then release back to Mountain pose.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow pose is a great way to warm up your spine and get your blood flowing. It also helps to loosen up your hips and back.
To do Cat-Cow pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you round your spine and drop your head, looking up at the sky. Exhale as you tuck your chin and arch your spine, looking down at your mat.
Repeat these movements a few times, then move on to the next pose.
5. Extended Triangle Pose (Utthita Trikonasana)
Extended Triangle Pose is a great pose for stretching your hips and hamstrings. It also helps to open up your chest and shoulders.
To do Extended Triangle Pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees. Extend your arms out to the sides and hinge at your hips to lean towards your left foot. Keep your back straight and your shoulders relaxed.
Stay in this pose for a few breaths, then release and switch sides.
6. Warrior III (Virabhadrasana III)
Warrior III is a great pose for strengthening your thighs and glutes. It also helps to open up your chest and shoulders.
To do Warrior III, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in about 15 degrees. Bend your left knee and lift your left leg up behind you, coming into Warrior III. Keep your back straight and your shoulders relaxed.
Stay in this pose for a few breaths, then release and switch sides.
7. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose for stretching your hamstrings and spine. It also helps to calm the mind and relieve stress.
To do Seated Forward Bend, start in a seated position with your legs straight out in front of you. Flex your feet and reach for your toes. Keep your spine straight and your shoulders relaxed.
Stay in this pose for a few breaths, then release and sit up.
8. Corpse Pose (Savasana)
Corpse pose is a great way to end your yoga sequence. It is a pose of total relaxation that helps to calm the mind and body.
To do Corpse pose, lie down on your back and relax your arms and legs. Close your eyes and focus on your breath. Stay in this pose for a few minutes, then release and slowly sit up.
Halloween Yin Yoga Sequence
Halloween is a time for costumes, parties, and trick-or-treating. For some, it’s also a time for getting into the spooky spirit. If you’re looking for a way to get into the Halloween spirit, why not try a yin yoga sequence?
Yin yoga is a slow-paced style of yoga that focuses on stretching the connective tissues in the body. This can be a great way to release any tension you may be feeling from the Halloween festivities.
To get started, you’ll need a yoga mat and a few blocks. You can also use a strap, if you have one.
Start in Downward Dog. Bend your right knee and place your right ankle on your left wrist. Gently press your right ankle into your left wrist, and feel the stretch in your right hip and thigh. Hold for 5-10 breaths, then switch sides.
Next, come into Child’s Pose. Place your blocks in front of you, with the long sides parallel to each other. Sit on your heels and place your forehead on the blocks. Hold for 5-10 breaths.
Moving on to the next pose, come into Cow Face Pose. Sit with your knees bent and your feet flat on the ground. Gently fold your right ankle over your left knee. Hold for 5-10 breaths, then switch sides.
Next, come into Triangle Pose. Stand with your feet 3-4 feet apart. Turn your right toes outward and your left toes in. Extend your right arm straight out to the side and your left arm bent, reaching toward your right ankle. Hold for 5-10 breaths, then switch sides.
Finally, come into Thread the Needle Pose. Lie on your back and hug your right knee into your chest. Extend your left leg out on the ground. Place your right ankle on your left thigh, just above the knee. Gently press your right ankle into your left thigh. Hold for 5-10 breaths, then switch sides.
When you’re finished, gently roll out of each pose and take a few minutes to relax in Corpse Pose.
This sequence can help you to release any tension you may be feeling from the Halloween festivities. It can also help to stretch the connective tissues in the hips, thighs, and lower back. So, if you’re looking for a way to get into the Halloween spirit, why not try a yin yoga sequence?
Beginners Yoga Sequence For Teachers
When you’re first starting out teaching yoga, it can be tricky to know what sequence to lead your students through. Here is a basic sequence that will help you get started:
1. Sun Salutations
Sun salutations are a great way to start your class, as they warm up the body and get the blood flowing. They can also be a great way to end your class, as they provide a good stretch.
2. Standing Poses
Standing poses are a great way to build strength and stability in the body. They can also help to improve balance and flexibility.
3. Balancing Poses
Balancing poses are a great way to improve balance and stability. They can also help to improve concentration and focus.
4. Backbends
Backbends are a great way to open up the chest and the heart. They can also help to improve flexibility and range of motion.
5. Forward Bends
Forward bends are a great way to stretch the hamstrings and the spine. They can also help to improve flexibility and range of motion.
Youtube Iyengar Yoga Sequence
for Beginners
Iyengar yoga is a form of Hatha yoga that emphasizes alignment and precision in the poses. This sequence is designed for beginners, and will help you to build strength, flexibility, and endurance.
1. Mountain pose (Tadasana)
This is the foundation for all other poses. Stand with your feet together, and press your heels firmly into the ground. Engage your core, and lift your chest up towards the sky. Relax your shoulders, and let your arms hang by your sides.
2. Downward-facing dog (Adho Mukha Svanasana)
This pose stretches your hamstrings, calves, and back. Come down onto all fours, and spread your fingers wide. Press your hips up and back, and tuck your chin. Keep your heels down, and hold for five breaths.
3. Half Camel (Ardha Ustrasana)
This pose stretches your chest and abs. Come down onto all fours, and then raise your torso up and forward. Reach for your heels with your hands, and hold for five breaths.
4. Child’s pose (Balasana)
This pose is a resting pose that relaxes your spine and hips. Come down onto your knees and sit back on your heels. Stretch your arms out in front of you, and relax your forehead on the ground. Hold for five breaths.
5. Upward-facing dog (Urdhva Mukha Svanasana)
This pose strengthens your arms, chest, and back. Come down onto all fours, and then press your hips up and back. Straighten your arms, and lift your chest and head up. Hold for five breaths.
6. Warrior I (Virabhadrasana I)
This pose strengthens your legs and opens your hips. Step your left foot back, and bend your knee to 90 degrees. Reach your arms out to the sides, and hold for five breaths.
7. Warrior II (Virabhadrasana II)
This pose strengthens your legs and opens your hips. Step your left foot back, and bend your knee to 90 degrees. Reach your arms out to the sides, and hold for five breaths.
8. Triangle pose (Trikonasana)
This pose stretches your hips, hamstrings, and abs. Stand with your feet together, and then extend your left leg out to the side. Reach your left arm out to the side, and reach your right arm towards the sky. Hold for five breaths.
9. Half Moon pose (Ardha Chandrasana)
This pose strengthens your arms and legs, and stretches your hips. Come down onto all fours, and then raise your torso up and forward. Reach for your left hand with your right hand, and hold for five breaths.
10. Corpse pose (Savanasana)
This pose is a resting pose that relaxes your entire body. Lie down on your back, and relax your arms and legs. Close your eyes, and breathe deeply for five minutes.
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.
