Mysore Yoga Sequence
The Mysore sequence is a yoga sequence that is typically practiced in Mysore, India. The sequence is designed to allow students to work at their own pace and to explore different poses. The sequence is also designed to help students develop a personal practice.
The Mysore sequence typically begins with Sun Salutations. Sun Salutations are a series of poses that are designed to warm up the body. The sequence then moves on to more advanced poses.
The Mysore sequence is a great way to develop a personal yoga practice. The sequence allows students to work at their own pace and to explore different poses. The sequence is also a great way to learn about yoga and to develop a strong foundation in the practice.
2 Minute Yoga Sequence
for Neck and Shoulder Pain
Do you experience neck or shoulder pain? If so, you’re not alone. According to the National Institute of Neurological Disorders and Stroke, more than 60% of adults will experience neck pain at some point in their lives. And, according to the American Physical Therapy Association, shoulder pain is one of the most common complaints among adults.
There are a number of things you can do to help reduce or eliminate neck and shoulder pain, including practicing yoga. The following 2-minute yoga sequence is designed to help relieve neck and shoulder pain.
1. Seated Cat-Cow Pose
Start by sitting in a comfortable position. Inhale, and as you exhale, round your spine and tuck your chin towards your chest. Inhale, and as you exhale, arch your back and lift your chin towards the sky. Repeat this sequence several times.
2. Child’s Pose
From a seated position, extend your legs out in front of you and fold your body forward, so your forehead is resting on the floor. Extend your arms out in front of you, and allow your body to relax into the pose. Stay here for a few breaths, then slowly come back to a seated position.
3. Downward-Facing Dog
Start in a tabletop position, with your shoulders stacked over your wrists and your hips over your knees. Exhale, and press your hips and heels towards the floor as you lift your torso and legs into the air, creating an inverted V-shape with your body. Hold this pose for a few breaths, then slowly lower your body back to the starting position.
4. Sphinx Pose
Start in a prone position, with your forehead resting on the floor and your palms flat on the ground beside you. Exhale, and press your forearms and palms into the ground as you lift your chest and upper body off the floor. Hold this pose for a few breaths, then release and return to the starting position.
5. Corpse Pose
Finish your yoga sequence by lying down in corpse pose. Lie on your back, with your legs slightly apart and your arms by your sides. Close your eyes and relax your body, allowing yourself to drift off to sleep. Stay in this pose for as long as you like.
Flow Chart For Yoga Sequence
The following yoga sequence is designed to increase flexibility and range of motion in the hips and spine.
1. Warm up with some basic sun salutations.
2. Standing quad stretch: Standing with your feet hip-width apart, hinge at your hips to fold forward, bringing your palms to the floor. Keep your back flat, and hold for a few deep breaths.
3. Standing hamstring stretch: Stand with one foot in front of the other, and hinge at your hips to fold forward. Keep your back flat, and hold for a few deep breaths.
4. Downward dog: Come to hands and knees, and then tuck your toes and lift your hips up and back into Downward Dog. Hold for a few deep breaths.
5. Lunge: Step one foot forward into a lunge, and sink your hips down toward the floor. Keep your back straight, and hold for a few deep breaths.
6. pigeon pose: From Downward Dog, bring your right knee forward to rest between your hands. Keep your back leg straight, and sink your hips down toward the floor. Hold for a few deep breaths, and then switch sides.
7. Child’s pose: Come to hands and knees, and then sit back on your heels. Bring your forehead to the floor, and hold for a few deep breaths.
8. Cat-cow: Come to hands and knees, and then arch your back up and look up at the sky. Then, tuck your chin and round your back, and look down at the floor. Hold for a few breaths.
9. Bridge pose: Lie on your back with your feet flat on the floor and your knees bent. Lift your hips up off the floor, and hold for a few breaths.
10. Seated forward fold: Sit on the floor with your legs straight out in front of you. Fold forward at your hips, and bring your hands to the floor. Hold for a few deep breaths.
11. Twist: Sit on the floor with your legs straight out in front of you. Cross your right leg over your left, and twist to the right. Hold for a few deep breaths, and then switch sides.
Yin Yoga Winter Sequence
This sequence is designed to help you maintain your flexibility and strength throughout the winter season. The poses are gentle and slow, and are intended to be held for a longer period of time than you might be used to. This sequence can be practiced daily, or every other day.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start your practice. It is a calming pose that stretches the hips, thighs, and ankles.
Start in a kneeling position. Bring your big toes together, and sit back on your heels. Reach your arms forward and rest your forehead on the floor. Hold for 5-10 breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up the shoulders and chest. It also strengthens the arms and legs.
Start in a kneeling position. Place your hands on the floor in front of you, and lift your hips up and back. Keep your heels pressed down, and tuck your chin. Hold for 5-10 breaths.
3. Camel (Ustrasana)
Camel is a great pose to open up the chest and improve flexibility in the spine.
Start in a kneeling position. Place your hands on your lower back, and pull your torso up and back. Tuck your chin, and reach for your heels. Hold for 5-10 breaths.
4. Triangle (Trikonasana)
Triangle is a great pose for stretching the hips, hamstrings, and shoulders.
Start in a standing position. Step your left foot back, and angle your left toes towards the front of the room. Reach your right arm straight up towards the ceiling, and bend your left elbow so that your hand is resting on your left thigh. Keep your gaze focused on your right hand. Hold for 5-10 breaths, and then switch sides.
5. Warrior I (Virabhadrasana I)
Warrior I is a great pose for strengthening the legs and improving flexibility in the hips.
Start in a standing position. Step your left foot back, and angle your left toes towards the front of the room. Reach your right arm straight up towards the ceiling, and bend your left elbow so that your hand is resting on your left thigh. Keep your gaze focused on your right hand. Hold for 5-10 breaths, and then switch sides.
6. Extended Triangle (Utthita Trikonasana)
Extended Triangle is a great pose for stretching the hips, hamstrings, and shoulders.
Start in a standing position. Step your left foot back, and angle your left toes towards the front of the room. Reach your right arm straight up towards the ceiling, and bend your left elbow so that your hand is resting on your left thigh. Reach your left hand down towards the floor, and keep your gaze focused on your right hand. Hold for 5-10 breaths, and then switch sides.
7. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose for stretching the hamstrings and spine.
Start in a seated position. Reach your arms straight out in front of you, and hinge forward at the waist. Reach for your toes, or if that is not possible, reach for your shins or thighs. Hold for 5-10 breaths.
8. Happy Baby (Ananda Balasana)
Happy Baby is a great pose for opening the hips and groin.
Start in a seated position. Bring your feet towards your buttocks, and grab onto your feet with your hands. Keep your back pressed against the floor, and your chin tucked. Hold for 5-10 breaths.
9. Corpse Pose (Svadhisthana)
Corpse pose is a great way to end your practice. It is a calming pose that allows you to relax and restore your energy.
Start in a lying position. Bring your feet together, and let your arms rest by your sides. Close your eyes and breathe deeply. Hold for 5-10 minutes.
Easy Relaxing Yoga Sequence
for Beginners
There are a lot of yoga sequences out there, and it can be hard to know where to start if you’re a beginner. This sequence is easy, relaxing, and a great way to get started with yoga.
1. Start in Mountain Pose.
2. Inhale and reach up to the sky, elongating your spine.
3. Exhale and fold forward, keeping your spine elongated.
4. Inhale and reach your arms up overhead.
5. Exhale and fold forward again.
6. Inhale and stand up, reaching your arms up overhead.
7. Exhale and fold forward one last time.
8. Stay in Child’s Pose for a few minutes, breathing deeply and relaxing.
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.
