One Hour Ashtanga Yoga Sequence
This yoga sequence is designed to give you an hour of Ashtanga Yoga practice. It includes a warm up, the primary series, and a cool down.
1. Warm Up
Start by warming up your body with some simple stretches.
2. Sun Salutations
Next, do a few rounds of Sun Salutations to get your heart rate up and your body warm.
3. The Primary Series
Now it’s time to do the primary series. Start in Downward Dog and move through the poses one at a time. Make sure to hold each pose for the recommended amount of time.
4. Cool Down
Finish your practice with a few minutes of gentle stretching.
Yoga Sequencing Online Course
Sequencing is an important part of any yoga class, yet it can be difficult to create a well-rounded sequence that is both challenging and safe. The Yoga Sequencing Online Course from YogaUOnline will teach you how to create powerful and effective yoga sequences, no matter what your level of experience.
This online course is designed for yoga teachers and students who want to deepen their understanding of sequencing and learn how to create safe and challenging yoga classes. You will learn how to sequence for all levels of students, including beginners, intermediate students, and advanced students. You will also learn how to sequence for specific goals, such as strength, flexibility, and balance.
The Yoga Sequencing Online Course is a comprehensive online course that covers everything from the basics of sequencing to more advanced topics, such as sequencing for injury prevention. The course is divided into eight modules, which include the following topics:
– The Basics of Sequencing
– Sequencing for All Levels
– Sequencing for Specific Goals
– Sequencing for Injuries and Health Conditions
– Yoga Music and Mantras
– The Art of Teaching Yoga
– The Business of Yoga
Each module includes video lectures, written lessons, and quizzes to help you learn and test your knowledge. You also have the opportunity to ask questions and share your sequencing ideas with other students in the course forum.
The Yoga Sequencing Online Course is an excellent way to deepen your understanding of sequencing and learn how to create safe and challenging yoga classes. The course is well-organized, easy to follow, and filled with valuable information. I highly recommend this course for all yoga teachers and students.
Level 2 Yoga Sequence
1. Mountain Pose
Mountain Pose is the foundation for all standing poses. It teaches balance and stability, and helps you find your center of gravity.
To do Mountain Pose:
Stand tall with your feet together.
Engage your thigh muscles to stabilize your pelvis.
Tuck your tailbone under, and pull your navel in toward your spine.
Keep your shoulders relaxed and down.
Hold for 5-10 breaths.
2. Triangle Pose
Triangle Pose is a great way to open your hips and improve your balance.
To do Triangle Pose:
Step your left foot back 3-4 feet, and angle your left toes open to the side.
Turn your right toes in slightly, and extend your right arm straight out to the side.
Ground your left heel, and reach your right hand as far down toward your right foot as you can.
Hold for 5-10 breaths, then switch sides.
3. Half Camel Pose
Half Camel Pose is a great way to open your chest and improve your flexibility.
To do Half Camel Pose:
kneeling on your mat, place your hands on your hips.
Exhale and lean back, pressing your hips forward and keeping your spine straight.
Rest your head and neck on your back, and reach for your heels with your hands.
Hold for 5-10 breaths.
4. Child’s Pose
Child’s Pose is a great way to stretch your hips, thighs, and lower back.
To do Child’s Pose:
Kneel on your mat, then sit your hips back onto your heels.
Extend your arms forward, and rest your forehead on the floor.
Hold for 5-10 breaths.
Restorative Sequence Yoga
is a form of yoga that focuses on the restoration and healing of the body. This style of yoga is often used to rehabilitate injuries, ease pain, and improve overall health. The practice consists of a series of gentle, flowing poses that are designed to soothe the body and mind.
The focus of Restorative Sequence Yoga is on proper alignment, deep relaxation, and releasing tension in the body. This style of yoga is perfect for anyone who is looking for a gentle, healing practice. It is also a great choice for beginners, as it is easy to follow and gentle on the body.
If you are looking for a relaxing, healing yoga practice, Restorative Sequence Yoga is a great option. This style of yoga is perfect for anyone who is looking for a gentle, healing practice.
Yoga Sequence For Immune System
Health
As we head in to the colder, winter months, it’s important to focus on ways to keep our immune system strong. One great way to do this is by including yoga in our weekly routine. Below is a sequence of yoga poses that are specifically designed to boost our immune system health.
1. Child’s Pose (Balasana)
This calming pose is perfect for releasing tension in the neck and shoulders. It also helps to stimulate the immune system.
How to do it:
Start on all fours, with your hands directly below your shoulders and your knees directly below your hips.
Slowly lower your torso between your thighs, bringing your forehead to the floor.
Extend your arms out in front of you, parallel to the floor.
Stay in this position for up to five breaths.
2. Downward-Facing Dog (Adho Mukha Svanasana)
This pose is a great way to stretch the hamstrings, calves, and back. It also helps to increase blood flow to the immune system.
How to do it:
Start in a tabletop position, with your hands directly below your shoulders and your knees directly below your hips.
Press your hands into the floor and lift your hips up and back, extending your spine and legs.
Your heels should press down into the floor, and your head should hang down between your arms.
Stay in this position for up to five breaths.
3. Camel (Ustrasana)
This backbend pose helps to open the chest and shoulders, and it also increases blood flow to the immune system.
How to do it:
Start in a kneeling position, with your hips directly over your knees and your hands on your hips.
Press your hips forward and slowly lean back, extending your spine.
Rest your hands on your heels, or place them on your lower back if you can comfortably reach them.
Stay in this position for up to five breaths.
4. Seated Forward Bend (Paschimottanasana)
This seated forward bend helps to stretch the hamstrings and spine. It also helps to increase blood flow to the immune system.
How to do it:
Sit on the floor with your legs straight out in front of you.
Bend forward from the hips, reaching for your toes.
If you can’t reach your toes, reach for your shins or ankles instead.
Stay in this position for up to five breaths.
5. Bridge (Setu Bandha Sarvangasana)
This bridge pose helps to open the chest and hips, and it also increases blood flow to the immune system.
How to do it:
Lie on your back on the floor, with your feet flat on the floor and your knees bent.
Press your feet into the floor and lift your hips up, extending your spine.
Clasp your hands together underneath your hips and keep your feet parallel.
Stay in this position for up to five breaths.
6. Corpse Pose (Savasana)
This pose is a great way to end your yoga practice. It helps to calm the mind and release tension in the body. It also helps to stimulate the immune system.
How to do it:
Lie on your back on the floor, with your feet flat on the floor and your arms at your sides.
Close your eyes and relax your body.
