New Moon Restorative Yoga Sequence
Welcome to our New Moon Restorative Yoga Sequence! The New Moon is a time for new beginnings and this sequence is designed to help you reset and rejuvenate yourself. The sequence consists of a variety of poses that will help to open your hips and chest, and release tension in your body. The sequence is also designed to help you connect with your breath and calm your mind. We hope you enjoy!
Poses:
1. Child’s Pose
2. Cat-Cow
3. Downward-Facing Dog
4. Half Camel
5. Wide-Legged Forward Bend
6. Seated Forward Bend
7. Reclining Bound Angle Pose
8. Legs Up the Wall
9. Corpse Pose
Iyengar Yoga Restorative Sequence
When we experience stress or anxiety, our body responds by releasing cortisol, a hormone that causes the body to become alert and energized. This is a natural response that helps us to defend ourselves or flee from danger. However, when cortisol is released in response to chronic or long-term stress, it can have harmful effects on the body, including raising blood pressure and cholesterol levels, suppressing the immune system, and causing weight gain.
Iyengar yoga is a form of yoga that is designed to help us reduce stress and anxiety. One of the ways that it does this is by teaching us how to use props to create supported poses that help us to release tension and relax the body.
The following sequence is a restorative sequence that is designed to help you to relax and de-stress. It includes a variety of poses that use props to support the body, including a bolster, a block, and a strap.
1. Seated Forward Bend (Paschimottanasana)
This pose is a gentle forward bend that helps to stretch the back and the hamstrings. It can be a great pose for releasing tension in the lower back.
To perform this pose, sit on the floor with your legs straight out in front of you. Place a bolster or a block behind you, and then slowly fold forward, reaching for the floor with your hands. If you can’t reach the floor, rest your hands on the bolster or the block. You can also extend your arms overhead if you want to deepen the stretch. Stay in this pose for 5-10 breaths, and then slowly come back up to seated.
2. Child’s Pose (Balasana)
This pose is a gentle resting pose that helps to stretch the hips and the back. It can be a great pose for relieving tension and stress.
To perform this pose, kneel on the floor and then sit back on your heels. Spread your knees hip-width apart, and then fold forward, reaching for the floor with your hands. You can also extend your arms overhead if you want to deepen the stretch. Stay in this pose for 5-10 breaths, and then slowly come back up to seated.
3. Supported Backbend (Sphinx Pose)
This pose is a gentle backbend that helps to open the chest and the front of the body. It can be a great pose for relieving tension and stress.
To perform this pose, lie on your stomach with your forehead on the floor. Place a bolster or a block behind you, and then slowly lift your torso and upper legs off the floor, resting your weight on the bolster or the block. Keep your arms parallel to the floor, and stay in this pose for 5-10 breaths.
4. Supported Bridge Pose (Setu Bandha Sarvangasana)
This pose is a gentle backbend that helps to open the chest and the front of the body. It can be a great pose for relieving tension and stress.
To perform this pose, lie on your back with your feet flat on the floor. Place a bolster or a block between your feet, and then slowly lift your torso and upper legs off the floor, resting your weight on the bolster or the block. Keep your arms parallel to the floor, and stay in this pose for 5-10 breaths.
5. Reclining Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose is a gentle stretch that helps to open the hips and the hamstrings. It can be a great pose for relieving tension and stress.
To perform this pose, lie on your back with your legs straight out in front of you. Bend your right knee and place your right foot on your left thigh. Reach for your right big toe with your right hand, and then slowly lie down on your left side. Stay in this pose for 5-10 breaths, and then switch sides.
One Hour Yin Yoga Sequence
The following one-hour Yin Yoga sequence is a great way to start your day, or to wind down at the end of the day. This sequence is designed to open the hips and pelvis, and to stretch the spine.
1. Start in Mountain Pose (Tadasana), with your feet hip-width apart.
2. Inhale and raise your arms overhead, clasping your hands together.
3. Exhale and hinge forward at the hips, lowering your hands to the ground.
4. Inhale and raise your torso back to standing, then exhale and hinge forward again.
5. Continue hinging forward and back for one minute.
6. Inhale and step your left foot back into a Lunge position.
7. Exhale and lower your body down to the ground, placing your left forearm on the ground and your right hand on your right thigh.
8. Hold for one minute.
9. Inhale and raise yourself back up to standing.
10. Step your right foot back into a Lunge position.
11. Exhale and lower your body down to the ground, placing your right forearm on the ground and your left hand on your left thigh.
12. Hold for one minute.
13. Repeat steps 6-12 on the other side.
14. Come back to Mountain Pose.
15. Inhale and raise your arms overhead, clasping your hands together.
16. Exhale and hinge forward at the hips, lowering your hands to the ground.
17. Inhale and raise your torso back to standing, then exhale and hinge forward again.
18. Continue hinging forward and back for another minute.
19. Come back to Mountain Pose.
20. Take a few deep breaths, then conclude your sequence.
Be Present Yoga Sequence
Do you ever feel like you’re constantly running on empty? You’re not alone. We live in a society that is constantly moving, constantly connected. And it’s exhausting.
We’re always told to “be present.” But what does that really mean? It means slowing down, taking a breath, and being in the moment.
The Be Present Yoga sequence is designed to help you do just that. It’s a simple sequence that can be done anytime, anywhere.
The sequence consists of four poses: Mountain Pose, Child’s Pose, Forward Bend, and Corpse Pose.
Mountain Pose is a grounding pose that helps you focus on your breath. Child’s Pose is a calming pose that helps you relax and restore energy. Forward Bend is a rejuvenating pose that stretches the spine and relieves tension. Corpse Pose is a restful pose that allows you to let go and relax.
The Be Present Yoga sequence is a great way to start your day or to use as a break during the day. It’s a great way to connect with your body and your breath, and to calm and rejuvenate your mind.
Moon Sequence Yoga Matthew Sweeney
For thousands of years, people have looked to the moon for guidance. The moon has been associated with change, growth, and transformation.
Each month, the moon goes through different phases, from new moon to full moon and back to new moon again. Each phase of the moon has its own energy and symbolism.
The new moon is a time for new beginnings, for setting your intentions and putting your plans into action. The waxing moon is a time for growth and expansion, for taking action and making progress. The full moon is a time for celebration and for manifesting your desires. The waning moon is a time for releasing and letting go, for clearing out the old to make space for the new.
Yoga is a practice that can help you to connect with the energies of the moon, and to use those energies to empower your own life. Each yoga pose can be seen as a metaphor for a different phase of the moon.
For example, in the pose of moon salutation (chandra namaskar), you begin with the energy of the new moon, setting your intentions and getting ready to take action. As you move through the sequence, you build up the energy of the waxing moon, taking action and making progress. In the final pose, you reach the energy of the full moon, celebrating your accomplishments and manifesting your desires.
In the pose of mountain (tadasana), you represent the stability and strength of the mountain, standing firm and grounded in the present moment. In the pose of tree (vrikshasana), you represent the growth and expansion of the tree, reaching for the sky and growing tall and strong. In the pose of fish (matsyasana), you represent the flow and flexibility of the fish, swimming through the water with ease and grace.
Each yoga pose can help you to connect with the energy of the moon, and to use that energy to empower your own life. When you practice yoga, you can use the moon as your guide, aligning yourself with the energies of change and growth, and allowing yourself to be transformed by the power of the moon.
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.
