Morning Yoga Sequence For Seniors
Aging can be hard on the body. As we get older, our muscles tend to get tighter, our joints ache more, and we can find it harder to get around. But yoga can help!
A yoga sequence for seniors can help to improve flexibility, joint mobility, and strength. It can also help to reduce stress and anxiety.
Here is a sequence that you can try:
1. Start by standing in Tadasana (Mountain Pose).
2. Inhale and reach up to the sky with your fingertips.
3. Exhale and fold forward, keeping your spine long.
4. Hold for a few breaths, then release and come back to standing.
5. Inhale and reach up to the sky.
6. Exhale and step or lightly jump back into Chaturanga Dandasana (Four-Limbed Staff Pose).
7. Lower down to your elbows, then to your forearms.
8. Hold for a few breaths, then press up to Upward-Facing Dog Pose.
9. Hold for a few breaths, then release back to Downward-Facing Dog Pose.
10. Step or jump forward to standing.
11. Inhale and reach up to the sky.
12. Exhale and fold forward, keeping your spine long.
13. Hold for a few breaths, then release and come back to standing.
14. Repeat steps 5-13.
This sequence can be done 2-3 times per week. Always listen to your body and stop if you feel any pain.
Soma Yoga Sequence
for Anxiety and Depression
Sitting in a chair, bring the soles of your feet together and allow your knees to fall apart. Place your hands on your thighs and press your palms together. Close your eyes and take a few deep breaths in and out through your nose.
On an inhale, extend your torso up and forward, and on an exhale hinge from your hips, lowering your torso toward the floor. Keep your neck long and your gaze toward the floor. Stay here for five breaths.
Come back to seated position and take a few deep breaths in and out through your nose.
Bring your left ankle to your right thigh and clasp your hands around your shin. On an inhale, lift your chest and on an exhale hinge from your hips, lowering your torso toward the floor. Stay here for five breaths.
Come back to seated position and take a few deep breaths in and out through your nose.
Bring your right ankle to your left thigh and clasp your hands around your shin. On an inhale, lift your chest and on an exhale hinge from your hips, lowering your torso toward the floor. Stay here for five breaths.
Come back to seated position and take a few deep breaths in and out through your nose.
Bring your hands to your heart and take a few deep breaths in and out through your nose.
Restorative Yoga Sequence For Runners
If you’re a runner, you know how important it is to incorporate some yoga into your routine. Yoga helps to stretch and lengthen the muscles you use when running, and it can also help to prevent injuries.
Here’s a sequence of poses that can help to improve your running form and prevent injuries:
1. Mountain pose (Tadasana)
This is the basic standing pose, which helps to improve your posture and balance.
2. Downward facing dog (Adho Mukha Svanasana)
This pose stretches the hamstrings, calves and shoulders, and it also helps to open the chest and improve breathing.
3. Runner’s Lunge (Anjaneyasana)
This pose stretches the hip flexors and quads, and it can help to improve your running stride.
4. Triangle pose (Trikonasana)
This pose stretches the hamstrings and groin muscles, and it also helps to improve balance and coordination.
5. Camel pose (Ustrasana)
This pose stretches the hip flexors and thighs, and it also helps to open the chest and improve breathing.
6. Bridge pose (Setu Bandha Sarvangasana)
This pose strengthens the glutes and hamstrings, and it can help to prevent injuries in the lower back.
7. Corpse pose (Savasana)
This is a resting pose that helps to relieve tension and stress. It’s a great way to end your yoga practice.
If you’re a runner, I highly recommend incorporating this sequence into your routine. It can help to improve your running form and prevent injuries.
Iyengar Yoga Sequence For Hot Weather
The summertime heat can be unbearable, making it difficult to get through a yoga class, never mind practice on your own. However, there are a few yoga poses that can help beat the heat and keep you cool.
The following sequence is designed for hot weather, and can be practiced either in the morning or evening. The poses flow from one to the next, so you can easily move through them without stopping.
1. Child’s Pose (Balasana)
This pose is a great way to start your practice, as it calms the mind and relaxes the body. It also helps to cool the body down.
To do Child’s Pose, kneel on the floor, then sit back on your heels. Place your forehead on the floor, and extend your arms out in front of you. Hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a great pose to help you cool down. It stretches the hamstrings, calves, and back, and also helps to circulate air throughout the body.
To do Downward-Facing Dog, start in Child’s Pose. Come up onto your hands and knees, then tuck your toes and lift your hips up and back. Reach your heels towards the floor, and hold for 5-10 breaths.
3. Half Camel (Ardha Ustrasana)
This pose stretches the back and hips, and helps to open the chest. It’s also a great pose to help you cool down.
To do Half Camel, start in Downward-Facing Dog. Step your right foot forward between your hands, and lift your torso up. Reach your right arm up towards the ceiling, and look up at your hand. Hold for 5-10 breaths, then switch sides.
4. Triangle Pose (Trikonasana)
Triangle Pose is a great pose for cooling down the body. It stretches the hips, hamstrings, and chest, and helps to improve circulation.
To do Triangle Pose, start in Downward-Facing Dog. Step your left foot forward, and spread your feet hip-width apart. Turn your left foot so the heel is pointing towards the front of the mat, and extend your right arm up towards the ceiling. Bend your left elbow and reach your hand towards the floor. Look up at your right hand, and hold for 5-10 breaths. Switch sides.
5. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose for cooling down the body and releasing tension in the hips and hamstrings.
To do Seated Forward Bend, sit on the floor with your legs straight out in front of you. Bend forward at the waist, and reach for your feet. Hold for 5-10 breaths.
6. Legs-Up-the-Wall Pose (Viparita Karani)
This pose is a great way to cool down the body and calm the mind. It also helps to improve circulation.
To do Legs-Up-the-Wall Pose, sit against a wall and swing your legs up the wall. Rest your arms at your sides. Hold for 5-10 minutes.
Heart Opening Sequence For Yoga
The heart chakra is located in the center of the chest and is responsible for our ability to give and receive love. When this chakra is open, we are able to feel compassion, empathy and forgiveness. We are also able to express our feelings honestly and openly. When the heart chakra is blocked, we may have difficulty giving or receiving love, we may be unable to forgive ourselves or others, and we may be closed off from our feelings.
There are many ways to open the heart chakra. One of the most common is through yoga. The following sequence of poses is designed to open the heart chakra and help you to feel more compassion, empathy and forgiveness.
1. Child’s Pose (Balasana)
This pose is a simple and relaxing way to begin to open the heart chakra. It helps to calm the mind and release tension in the body.
2. Cat Pose (Marjaryasana)
Cat pose is a great way to warm up the spine and open the heart chakra. It helps to increase flexibility in the spine and chest area.
3. Camel Pose (Ustrasana)
Camel pose is a deep backbend that opens the chest and helps to stimulate the heart chakra. It can be a bit challenging, so be sure to practice with caution.
4. Bridge Pose (Setu Bandha Sarvangasana)
Bridge pose is a great way to open the heart and chest area. It helps to stretch the spine and hip flexors.
5. Fish Pose (Matsyasana)
Fish pose is a gentle backbend that opens the heart chakra. It helps to stretch the chest and neck muscles.
6. Half Camel Pose (Ardha Ustrasana)
Half Camel pose is a milder version of Camel pose that is a great way to open the heart chakra. It helps to stretch the chest and hip flexors.
7. Child’s Pose (Balasana)
This pose is a simple and relaxing way to close the heart chakra. It helps to calm the mind and release tension in the body.
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.
