New Year Yoga Sequence
Happy New Year! As we ring in the New Year, many of us make resolutions to better ourselves in some way. One great way to start the New Year off right is by practicing yoga. A New Year yoga sequence can help you set the tone for the year ahead, and can help you to achieve your fitness and wellness goals.
The following New Year yoga sequence is designed to help you get centered and focused. The poses are also intended to help you get rid of any residual negative energy from the past year. The sequence consists of a few gentle poses to start, followed by some more challenging poses.
If you are new to yoga, please be sure to consult with a yoga instructor before attempting any of the poses in this sequence. And always remember to practice safely and with caution.
New Year Yoga Sequence
1. Child’s Pose (Balasana)
This is a gentle, calming pose that helps to soothe the mind and body. It can also help to relieve stress and tension.
To perform Child’s Pose, start on all fours with your knees hip-width apart. Bring your big toes together, and sit back on your heels. Extend your arms forward, and rest your forehead on the floor. Hold the pose for a few deep breaths, then slowly come back to center.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the body and spine, and it can help to relieve tension in the neck and back.
To perform Cat-Cow Pose, start on all fours with your knees hip-width apart. Inhale as you drop your belly to the floor and arch your back, then exhale as you tuck your chin to your chest and round your back. Continue moving back and forth between these two poses, breathing deeply.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a classic yoga pose that helps to stretch the hamstrings, calves, and shoulders. It also helps to strengthen the arms and legs.
To perform Downward-Facing Dog, start in Tabletop Position. Place your palms flat on the floor, then tuck your toes and lift your hips up and back. Keep your spine straight, and press your heels toward the floor. Hold the pose for a few deep breaths, then slowly come back to center.
4. Upward-Facing Dog (Urdhva Mukha Svanasana)
This pose helps to open the chest and shoulders, and it also strengthens the arms and legs.
To perform Upward-Facing Dog, start in Downward-Facing Dog. Exhale as you lift your torso and legs into the air, and press your palms into the floor. Keep your spine straight, and look up at your toes. Hold the pose for a few deep breaths, then slowly come back to center.
5. Camel Pose (Ustrasana)
This pose helps to stretch the chest and belly, and it also strengthens the back.
To perform Camel Pose, start in Tabletop Position. Place your hands on your hips, then press your hips forward and tilt your chin back. Reach your hands toward your heels, and hold the pose for a few deep breaths.
6. Triangle Pose (Trikonasana)
This pose helps to stretch the hamstrings, hips, and shoulders, and it also helps to improve balance and coordination.
To perform Triangle Pose, start in Mountain Pose. Step your left foot out to the side, and angle your right foot so that the heel is pointing toward the left. Extend your arms out to the sides, and lower your torso toward the floor. Hold the pose for a few deep breaths, then switch sides.
7. Warrior I Pose (Virabhadrasana I)
This pose helps to strengthen the legs and hips, and it also helps to improve balance and coordination.
To perform Warrior I Pose, start in Mountain Pose. Step your left foot out to the side, and angle your right foot so that the heel is pointing toward the left. Extend your arms out to the sides, and raise your torso up and toward the right. Hold the pose for a few deep breaths, then switch sides.
8. Warrior II Pose (Virabhadrasana II)
This pose helps to strengthen the legs and hips, and it also helps to improve balance and coordination.
To perform Warrior II Pose, start in Mountain Pose. Step your left foot out to the side, and angle your right foot so that the heel is pointing toward the left. Extend your arms out to the sides, and raise your torso up and toward the right. Hold the pose for a few deep breaths, then switch sides.
9. Extended Triangle Pose (Utthita Trikonasana)
This pose helps to stretch the hamstrings, hips, and shoulders, and it also helps to improve balance and coordination.
To perform Extended Triangle Pose, start in Triangle Pose. Step your right foot out to the side, and extend your left arm out to the side. Raise your torso up and extend your left arm up toward the sky. Hold the pose for a few deep breaths, then switch sides.
10. Half Camel Pose (Ardha Ustrasana)
This pose helps to stretch the chest and belly, and it also strengthens the back.
To perform Half Camel Pose, start in Camel Pose. Keep your hips forward, and lower your torso and arms down toward the floor. Hold the pose for a few deep breaths, then slowly come back to center.
15 Minute Gentle Yoga Sequence
Are you looking for a way to start your day that is both energizing and calming? Or maybe you need a midday break that will help you relax and rejuvenate. If so, a gentle yoga sequence may be just what you need.
A gentle yoga sequence is a perfect way to start your day or to end a long day. It is also a great way to relax your mind and body. The poses in a gentle yoga sequence are slow and simple, making them perfect for beginners or for those who are not in the best shape.
If you are new to yoga, it is important to start with a gentle yoga sequence. This will help you learn the poses and how to breathe while you are in them. It will also help you to become more comfortable with yoga.
If you are not new to yoga, a gentle yoga sequence is still a great way to relax and rejuvenate. It can be a time to focus on your breath and on your body. It can also be a time to focus on your inner thoughts and feelings.
The following is a gentle yoga sequence that you can do in the morning or in the evening. It will take about 15 minutes to complete.
1. Child’s Pose (Balasana)
Child’s pose is a great way to start your yoga sequence. It is a calming pose that will help you to relax your mind and body.
To do Child’s pose, start by kneeling on the floor. Then, sit back on your heels and extend your arms out in front of you. Bend forward and rest your forehead on the floor. Stay in this pose for a few minutes, taking deep breaths.
2. Cat/Cow Pose (Marjaryasana/Bitilasana)
Cat/Cow pose is a great way to warm up your body for the rest of the sequence. It is also a great way to stretch your spine.
To do Cat/Cow pose, start on your hands and knees on the floor. Inhale and lift your head and tailbone up, and look up at the sky. Exhale and press your spine down, tucking your chin and tailbone in. Repeat this motion for a few minutes.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to open up your body. It also helps to stretch your hamstrings and calves.
To do Downward-facing dog, start in Cat/Cow pose. Then, exhale and press your palms into the floor. Lift your hips up and back, and press your heels into the floor. Look down at the floor and hold this pose for a few seconds.
4. Triangle Pose (Trikonasana)
Triangle pose is a great pose to stretch your sides. It also helps to improve your balance.
To do Triangle pose, start in Downward-facing dog. Then, exhale and step your right foot forward. Bend your right knee and place your right hand on your right ankle. Reach your left hand up towards the sky. Hold this pose for a few seconds, then switch sides.
5. Seated Forward Bend (Paschimottanasana)
Seated Forward Bend is a great pose to stretch your hamstrings and spine.
To do Seated Forward Bend, sit on the floor with your legs straight out in front of you. Bend forward from your hips and reach for your toes. Hold this pose for a few seconds, then release.
6. Corpse Pose (Savasana)
Corpse pose is a great way to end your yoga sequence. It is a pose of total relaxation.
To do Corpse pose, lie down on your back on the floor. Close your eyes and relax your body. Stay in this pose for a few minutes, taking deep breaths.
Kripalu Yoga Sequence
for Anxiety and Depression
Many people suffer from anxiety and depression and don’t know where to turn. Traditional western medicine often prescribes medication, which can be helpful for some people, but can also have unpleasant side effects. Some people also find that traditional talk therapy does not help them very much.
Yoga can be a great way to alleviate the symptoms of anxiety and depression. The following sequence of yoga poses is designed to help you to feel more relaxed and grounded.
1. Child’s Pose (Balasana)
This pose is a great way to start your yoga practice. It helps to calm and soothe the mind and body.
To do Child’s Pose, start on your hands and knees. Bring your big toes together, and sit back on your heels. Fold your torso forward, and rest your forehead on the floor. Extend your arms out in front of you, or tuck them under your body.
Stay in this pose for a few minutes, and breathe deeply.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to stretch and energize the body. It also helps to calm the mind and relieve stress.
To do Downward-Facing Dog, start in Child’s Pose. Come up onto your hands and feet, and extend your hips and butt into the air. Keep your head and neck relaxed, and gaze down at the floor.
Stay in this pose for a few breaths, and then release back into Child’s Pose.
3. Cat-Cow Pose (Bitilasana-Marjaryasana)
This pose is a great way to warm up the body and get your energy flowing. It also helps to relieve stress and tension in the neck and back.
To do Cat-Cow Pose, start on your hands and knees. Breathe in and round your spine, tucking your chin and looking up at the ceiling. As you exhale, arch your back and look down at the floor. Continue moving between these two poses, and breathe deeply.
4. Half Camel Pose (Ardha Ustrasana)
This pose is a great way to stretch the back and open the chest. It also helps to relieve stress and tension.
To do Half Camel Pose, start in a kneeling position. Place your hands on your hips, and press your hips forward. Lean back and extend your arms straight in front of you. Keep your head and neck relaxed, and focus on breathing deeply.
Stay in this pose for a few breaths, and then release back into kneeling position.
5. Upward-Facing Dog Pose (Urdhva Mukha Svanasana)
This pose is a great way to stretch and open the chest. It also helps to energize the body and relieve stress.
To do Upward-Facing Dog Pose, start in a tabletop position. Place your hands on the floor, and press your hips and butt up into the air. Keep your head and neck relaxed, and focus on breathing deeply.
Stay in this pose for a few breaths, and then release back into tabletop position.
6. Seated Forward Bend (Pashchimottanasana)
This pose is a great way to stretch the hamstrings and the back. It also helps to calm the mind and relieve stress.
To do Seated Forward Bend, start in a seated position. Extend your legs straight in front of you, and place your hands on the floor. Fold forward, and extend your torso as far down as possible. Keep your head and neck relaxed, and focus on breathing deeply.
Stay in this pose for a few breaths, and then release back into a seated position.
7. Corpse Pose (Savasana)
This pose is a great way to end your yoga practice. It helps to calm the mind and body, and promotes relaxation.
To do Corpse Pose, start by lying down on your back. Place your feet hip-width apart, and let your arms fall to the sides. Close your eyes, and focus on your breath. Stay in this pose for a few minutes, and allow yourself to relax.
The poses above are a great way to start alleviating the symptoms of anxiety and depression. If you continue to practice these poses regularly, you will likely notice a big difference in your mood and overall well-being.
Iyengar Yoga Institute Of New York Home Practice Sequence
The following sequence is designed to provide you with a basic home practice. It can be modified to fit your needs and abilities. Iyengar Yoga is a safe and effective way to increase strength, flexibility and balance.
1. Sun Salutations (Surya Namaskar) – A series of twelve poses that warms up the body and prepares it for more strenuous yoga poses.
2. Standing poses – Poses that are done standing, such as Triangle (Trikonasana), Half Moon (Ardha Chandrasana) and Warrior III (Virabhadrasana III). These poses build strength and stability.
3. Backbends – Poses that open the front of the body and stretch the back muscles, such as Camel (Ustrasana) and Bow (Dhanurasana).
4. Forward bends – Poses that stretch the hamstring muscles and the entire back of the body, such as Child’s Pose (Balasana) and Seated Forward Bend (Paschimottanasana).
5. Twists – Poses that help to massage the internal organs and improve digestion, such as Half Lord of the Fishes (Ardha Matsyendrasana) and Twisted Chair (Parivrtta Utkatasana).
6. Inversions – Poses that reverse the normal flow of blood and energy, such as Headstand (Sirsasana) and Handstand (Adho Mukha Vrksasana). These poses should only be practiced under the guidance of an experienced teacher.
7. Savasana – A relaxation pose that allows the body to restore and rejuvenate.
The sequence above provides a basic home practice. However, you may find that you need more or less of certain poses depending on your individual needs. For example, if you are a beginner, you may want to spend more time on the Sun Salutations and Standing poses. If you are more experienced, you may want to spend more time on the Backbends and Forward bends. Be sure to listen to your body and modify the sequence as needed.
Yoga Power Flow Sequence
is a Vinyasa based Power Yoga class that links poses with breath for a dynamic, flowing sequence. This class is for students of all levels who want to increase their strength, flexibility and endurance.
The Yoga Power Flow Sequence starts with Sun Salutations to warm up the body. It then moves in to a sequence of standing poses, balances and floor poses. The class finishes with a relaxation pose.
The Yoga Power Flow Sequence is a great class for students who want to increase their strength, flexibility and endurance. The sequence of poses is dynamic and flowing, and the class finishes with a relaxation pose.
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.
