Mother Sequence Yoga
is an innovative prenatal yoga program that helps pregnant women stay healthy and comfortable during their pregnancies. Developed by certified yoga instructors, Mother Sequence Yoga offers a safe and effective way for pregnant women to stay connected to their bodies and pregnancies.
The Mother Sequence Yoga program consists of a series of yoga poses that are designed to improve circulation, increase energy, and relieve common pregnancy discomforts. In addition, the Mother Sequence Yoga program helps pregnant women connect with their babies and prepare for labor and delivery.
The Mother Sequence Yoga program is available as a DVD or online video program. The DVD includes a bonus section on postnatal yoga for new mothers.
75 Minute Restorative Yoga Sequence
This yoga sequence is designed to help you relax and restore your body and mind. The poses are gentle and therapeutic, and are perfect for beginners or anyone looking for a calming yoga practice.
1. Start in a comfortable seated position. Take a few deep breaths and allow yourself to relax.
2. Bring your attention to your breath and begin to slowly inhale and exhale.
3. Inhale and reach your arms up overhead. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
4. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Place your palms on the floor beside you and allow your forehead to rest on your knees. Take a few deep breaths.
5. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
6. Bring your attention back to your breath and slowly inhale and exhale.
7. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
8. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
9. Bring your attention back to your breath and slowly inhale and exhale.
10. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
11. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
12. Bring your attention back to your breath and slowly inhale and exhale.
13. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
14. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
15. Bring your attention back to your breath and slowly inhale and exhale.
16. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
17. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
18. Bring your attention back to your breath and slowly inhale and exhale.
19. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
20. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
21. Bring your attention back to your breath and slowly inhale and exhale.
22. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
23. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
24. Bring your attention back to your breath and slowly inhale and exhale.
25. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
26. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
27. Bring your attention back to your breath and slowly inhale and exhale.
28. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
29. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
30. Bring your attention back to your breath and slowly inhale and exhale.
31. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
32. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
33. Bring your attention back to your breath and slowly inhale and exhale.
34. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
35. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
36. Bring your attention back to your breath and slowly inhale and exhale.
37. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
38. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
39. Bring your attention back to your breath and slowly inhale and exhale.
40. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
41. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
42. Bring your attention back to your breath and slowly inhale and exhale.
43. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
44. Inhale and lift your torso back to seated. Exhale and extend your legs out in front of you. Reach your arms up overhead and clasp your hands together. Gently press your palms together and allow your head to fall back. Take a few deep breaths.
45. Bring your attention back to your breath and slowly inhale and exhale.
46. Inhale and extend your legs out in front of you. Exhale and fold forward, hinging at the hips. Allow your head to hang down, and take a few deep breaths.
47. Inhale and lift your torso back to seated. Exhale
Morning Yoga Sequence For Beginners
Waking up in the morning can be difficult, but it’s important to start your day off right. A morning yoga sequence can help you feel refreshed and energized for the day ahead.
The following sequence is designed for beginners. If you have any health concerns, please consult your doctor before beginning any new exercise routine.
1. Start by standing in Mountain Pose (Tadasana).
2. Inhale and raise your arms overhead, clasping your hands together.
3. Exhale and hinge forward at the waist, keeping your back flat.
4. Hold for a few seconds, then inhale and return to standing.
5. Step or jump your feet hip-width apart.
6. Turn your toes out slightly and hinge forward at the waist, keeping your back flat.
7. Hold for a few seconds, then inhale and return to standing.
8. Step or jump your feet together.
9. Bring your hands to prayer position in front of your chest.
10. Take a deep breath in, then exhale and bow forward.
11. Hold for a few seconds, then inhale and return to standing.
12. Repeat the sequence 2-3 times.
Flying Pigeon Yoga Sequence
This yoga sequence is designed to help open the hips and chest, improve posture and increase flexibility.
1. Warm up with a few minutes of light cardio, such as walking or jogging.
2. Standing tall, fold forward at the waist, keeping the spine long, and reach for the floor. Hold for a few seconds, then release.
3. Step or jump your feet wide, and turn your toes out to the sides. Bend your knees and squat down, keeping your spine long. Hold for a few seconds, then release.
4. From downward dog, step or jump your feet forward to come into a low lunge. Keep your spine long and your chest open. Hold for a few seconds, then release.
5. Repeat steps 2-4 on the other side.
6. From downward dog, come into a high lunge. Reach your arms overhead, and hold for a few seconds.
7. Step or jump your feet back to downward dog.
8. Come into a low lunge, and reach your arms overhead. Hold for a few seconds, then release.
9. Step or jump your feet back to downward dog.
10. Come into a standing position, and reach your arms overhead. Hold for a few seconds, then release.
Faster Movie Yoga Sequence
We all know that movies can be a great way to relax and take our minds off of things, but what if there was a way to make them even more relaxing? Introducing the Faster Movie Yoga Sequence! This sequence is designed to help you relax and de-stress while watching your favorite movie.
To begin, find a comfortable spot to sit or recline in. Make sure you have plenty of room to move around, and that the surface you are sitting or lying on is comfortable. Once you are settled in, choose a movie to watch. It can be anything you like, but try to choose one that is relaxing and doesn’t have a lot of tension or conflict in it.
Once you have chosen a movie, it’s time to begin the sequence. The first step is to take a few deep breaths and relax your mind and body. Once you are feeling calm and relaxed, begin to move through the sequence.
The first pose is the cat-cow pose. This pose helps to open up the spine and release tension in the neck and back. 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. Hold this pose for a few breaths, then release and move on to the next pose.
The second pose is the cobra pose. This pose helps to open up the chest and stretch the back. To do this pose, start on your stomach with your forehead resting on the floor. Place your hands flat on the floor next to your shoulders, then slowly raise your torso and head up. Hold this pose for a few breaths, then release and move on to the next pose.
The third pose is the child’s pose. This pose is a resting pose that helps to stretch the back and calm the mind. To do this pose, start on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. Touch your forehead to the floor, then extend your arms out in front of you. Hold this pose for a few breaths, then release and move on to the next pose.
The fourth pose is the warrior I pose. This pose helps to open up the hips and chest and strengthen the legs. To do this pose, stand with your feet hip-width apart and your arms at your sides. Turn your left foot out and your right foot in, then bend your left knee so that your thigh is parallel to the floor. Reach your arms overhead, clasp your hands, and stretch your torso up. Hold this pose for a few breaths, then release and move on to the next pose.
The fifth pose is the warrior II pose. This pose helps to open up the hips and chest and strengthen the legs. To do this pose, stand with your feet hip-width apart and your arms at your sides. Turn your left foot out and your right foot in, then bend your left knee so that your thigh is parallel to the floor. Reach your arms out to the sides, parallel to the floor. Stretch your torso up and hold this pose for a few breaths. Then release and move on to the next pose.
The sixth pose is the reverse warrior pose. This pose helps to open up the hips and chest and strengthen the legs. To do this pose, stand with your feet hip-width apart and your arms at your sides. Turn your right foot out and your left foot in, then bend your right knee so that your thigh is parallel to the floor. Reach your arms overhead, clasp your hands, and stretch your torso up. Hold this pose for a few breaths, then release and move on to the next pose.
The seventh pose is the tree pose. This pose helps to improve balance and focus. To do this pose, stand with your feet together and your arms at your sides. Shift your weight to your left foot, and lift your right foot off the ground. Place the sole of your right foot against your left inner thigh, and press your foot against your thigh. Hold this pose for a few breaths, then release and move on to the next pose.
The eighth pose is the half moon pose. This pose helps to improve balance and focus. To do this pose, stand with your feet together and your arms at your sides. Shift your weight to your left foot, and lift your right foot off the ground. Place the sole of your right foot against your left inner thigh, and press your foot against your thigh. Reach your right arm up overhead, and stretch your left arm out to the side. Hold this pose for a few breaths, then release and move on to the next pose.
The ninth pose is the bridge pose. This pose helps to open up the chest and hips and stretch the back. To do this pose, lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor next to your shoulders, then press your feet and hands into the floor and lift your torso and hips off the floor. Hold this pose for a few breaths, then release and move on to the next pose.
The tenth pose is the seated forward bend. This pose helps to stretch the hamstrings and the back. To do this pose, sit with your legs straight out in front of you and your feet together. Fold forward from your hips, and reach your hands toward the floor. Hold this pose for a few breaths, then release and move on to the next pose.
The eleventh pose is the happy baby pose. This pose helps to stretch the hips and groin and calm the mind. To do this pose, lie on your back with your legs straight out in front of you and your feet together. Bend your knees and pull your feet toward your chest. Hold this pose for a few breaths, then release and move on to the next pose.
The twelfth and final pose is the Corpse pose. This pose helps to release tension in the body and calm the mind. To do this pose, lie on your back with your legs straight out in front of you and your feet together. Place your arms at your sides, with your palms facing up. Close your eyes and relax your mind and body. Hold this pose for a few minutes, then release and move on to the next pose.
Once you have completed the sequence, take a few minutes to relax and absorb the benefits of the poses. Enjoy your movie and let the stress melt away!
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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.
