Night Yoga Sequence
There are plenty of reasons to love yoga, but one of the best reasons might be that it can be done anywhere, at any time. This is especially true of night yoga, a sequence of poses that can be done before bed to help you relax and prepare for a good night’s sleep.
The night yoga sequence is designed to stretch and relax the body, and it can be tailored to your own needs and abilities. If you’re new to yoga, you may want to start with a few basic poses and work your way up to more advanced poses.
Here’s a basic night yoga sequence to get you started:
1. Start in a comfortable seated position, with your spine straight and your eyes closed.
2. Inhale deeply and exhale fully, then relax your body and mind.
3. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight.
4. Hold the pose for a few breaths, then release and repeat.
5. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight.
6. Bring your left hand to your right ankle and hold the pose for a few breaths.
7. Release and repeat on the other side.
8. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight.
9. Bring your left hand to your left ankle and hold the pose for a few breaths.
10. Release and repeat on the other side.
11. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight.
12. Bring your hands to your heart and hold the pose for a few breaths.
13. Release and repeat.
14. Inhale and raise your arms overhead, then exhale and fold forward, keeping your spine straight.
15. Bring your hands to your heart and hold the pose for a few breaths.
16. Release and lie down on your back, with your feet flat on the floor.
17. Close your eyes and relax.
The night yoga sequence can be done as often as you like, and you can add or subtract poses as needed. If you have any health concerns, please consult your doctor before starting any new exercise routine.
Judith Lasater Restorative Yoga Sequence
The following sequence is designed to help you restore your energy and feel more balanced. It can be done any time of day, but is especially beneficial after a long day of work or if you feel overwhelmed or stressed.
1. Sit in a comfortable position with your spine straight. Take a few deep breaths in and out through your nose, allowing your body to relax.
2. Bring your attention to your feet. Take a deep breath in and as you exhale, slowly bend your knees and lower your torso toward your feet. Keep your spine straight, and if it is comfortable for you, place your forehead on the floor. Stay here for 5-10 breaths.
3. Inhale and slowly raise your torso back to a seated position.
4. Take a deep breath in and as you exhale, fold forward from your hips, keeping your spine straight. Allow your head to hang down, and if it is comfortable for you, clasp your hands together and let your arms hang down. Stay here for 5-10 breaths.
5. Inhale and slowly raise your torso back to a seated position.
6. Take a few deep breaths in and out through your nose, allowing your body to relax.
7. Finish by sitting in a comfortable position with your spine straight, and allowing yourself to feel restored and balanced.
Prenatal Yoga Sequence Second Trimester
Congratulations! You have made it to your second trimester. This is an exciting time as your baby is growing and developing rapidly. You may find that you have more energy and are able to do more in your yoga practice. Here is a sequence to help you stay strong and flexible during your second trimester.
1. Sun Salutations- This sequence will help to warm up your body and increase your circulation.
2. Downward Dog- This pose will help to stretch your hamstrings and calves.
3. Cat and Cow Pose- This sequence will help to stretch your spine and open your chest.
4. Warrior I- This pose will help to strengthen your legs and open your hips.
5. Triangle Pose- This pose will help to lengthen your spine and open your chest.
6. Seated Forward Bend- This pose will help to stretch your hamstrings and spine.
7. Child’s Pose- This pose will help to relax your body and mind.
Bikrim Yoga Pose Sequence
for Beginners
The following sequence is a great way to start your day if you are new to yoga. It will help to warm up your body and prepare you for more challenging poses.
1. Sun Salutation A (Surya Namaskar A) – This sequence of 12 poses is a great way to start your practice. It warms up the body and gets the blood flowing.
2. Downward Dog (Adho Mukha Svanasana) – This pose stretches the back and hamstrings. It also strengthens the arms and legs.
3. Half Camel (Ardha Ustrasana) – This pose stretches the chest and shoulders. It also strengthens the back.
4. Half Moon Pose (Ardha Chandrasana) – This pose strengthens the legs and improves balance.
5. Triangle Pose (Trikonasana) – This pose stretches the hips, waist, and chest. It also improves balance.
6. Warrior I Pose (Virabhadrasana I) – This pose strengthens the legs and hips. It also stretches the chest and shoulders.
7. Warrior II Pose (Virabhadrasana II) – This pose strengthens the legs and hips. It also stretches the chest and shoulders.
8. Extended Triangle Pose (Utthita Trikonasana) – This pose stretches the hips, waist, and chest. It also improves balance.
9. Mountain Pose (Tadasana) – This pose strengthens the legs and improves balance.
10. Child’s Pose (Balasana) – This pose is a resting pose that stretches the back and hips.
11. Cobra Pose (Bhujangasana) – This pose stretches the chest and shoulders. It also strengthens the back.
12. Fish Pose (Matsyasana) – This pose stretches the chest and shoulders. It also strengthens the back.
Free Yoga Sequence Builder App
Looking for a yoga sequence builder app that will help you create custom yoga sequences? Look no further! The Yoga Studio app is just what you need! With over 280 poses and a library of music to choose from, you can create unique yoga sequences that are perfect for your needs.
The Yoga Studio app also offers a variety of features that make it easy to use. For example, you can easily favorite poses, create custom sequences, and even share your sequences with other yoga enthusiasts. Plus, the app is easy to use whether you’re a beginner or an experienced yogi.
If you’re looking for an easy way to create custom yoga sequences, the Yoga Studio app is the perfect choice!
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.
