One Hour Power Yoga Sequence
This sequence is designed to give you an intense yoga experience in just one hour. It is a great workout to do when you are short on time, or when you want to push yourself to the next level.
1. Warm up with a few sun salutations.
2. Move into a series of standing poses. Try to hold each pose for five deep breaths.
3. Move on to a series of seated poses. Again, try to hold each pose for five deep breaths.
4. Finish up with a few more standing poses and a final relaxation pose.
Tai Chi Yoga Sequence
Tai Chi Yoga is a sequence of poses that are designed to improve your balance, flexibility and strength. The sequence is based on the principles of Tai Chi, which emphasize the use of slow, controlled movements to improve your balance and coordination.
The Tai Chi Yoga sequence begins with a series of warm-up poses that help to increase your flexibility and range of motion. These poses include a forward bend, a side bend, and a spinal twist.
Next, you will move on to the main sequence of poses. The sequence begins with a pose that stretches your hamstrings and quads. Then, you will move on to a pose that strengthens your core muscles. Next, you will move on to a pose that stretches your hips and glutes.
The sequence ends with a series of poses that improve your balance and coordination. These poses include a balance pose, a tree pose, and a warrior III pose.
The Tai Chi Yoga sequence is a great way to improve your balance, flexibility, and strength. It can be practiced by people of all ages and fitness levels.
Miranda Kerr Yoga Sequence
This yoga sequence is designed to open your hips and heart. It is based on the sequence that Miranda Kerr does in her yoga classes.
1. Downward Dog
Start in Downward Dog. Spread your fingers wide and press firmly into the mat with your toes. Keep your spine long as you inhale and exhale.
2. Hip Opener
Step your right foot forward in between your hands, and lower your left knee to the ground. Extend your left arm overhead and hinge forward from your hips. Hold for 5 breaths.
3. Warrior 1
From the hip opener, come to standing and step your left foot back into a Warrior 1 pose. Reach your arms out to the sides and hold for 5 breaths.
4. Triangle Pose
Turn your right foot out to the side and extend your right arm straight out to the side. Keep your left hip facing the front of the mat as you lower down to your right thigh. Hold for 5 breaths.
5. Half Camel
From Triangle Pose, reach your right hand back to grab your left ankle. Bring your left hand to your heart center and press your hips forward. Hold for 5 breaths.
6. Forward Fold
From Half Camel, release your ankle and fold forward, hinging at your hips. Allow your head and neck to relax. Hold for 5 breaths.
7. Downward Dog
Come back to Downward Dog and hold for 5 breaths.
8. Child’s Pose
Come to Child’s Pose and rest your forehead on the ground. Stretch your arms out in front of you and hold for 5 breaths.
9. Happy Baby
Come into a Happy Baby pose. Hold for 5 breaths.
10. Corpse Pose
Finish in Corpse Pose, lying flat on your back. Close your eyes and relax for 5-10 minutes.
Iyengar Yoga Level 1 Sequence
The Iyengar Yoga Level 1 sequence is designed to give you a strong foundation in the practice of Iyengar Yoga. The sequence is based on the Iyengar Yoga Basic Series, which is a set of poses that are typically taught in the beginning level classes.
The sequence begins with Sun Salutations, which are a series of poses that warm up the body and prepare it for the more challenging poses that follow. The sequence then moves on to a number of standing poses, which work the legs, hips and spine. Next, there are a series of seated poses, which work the spine, hips and shoulders. The sequence ends with a series of backbends, which stretch and open the spine.
If you are new to Iyengar Yoga, it is recommended that you practice the Level 1 sequence a few times a week. Once you are comfortable with the sequence, you can move on to the Level 2 sequence, which introduces more challenging poses.
June Yoga Sequence
: Summer Heat
This yoga sequence is designed to help you beat the heat and stay cool during the summer. It includes poses that open the hips and chest, and poses that cool the body and mind.
1. Sun Salutation A: This sequence of poses warms up the body and gets the blood flowing.
2. Hip Opener: This pose opens the hips and stretches the muscles of the inner thigh.
3. Chair Pose: This pose strengthens the legs and helps to cool the body.
4. Triangle Pose: This pose stretches the sides of the body and helps to cool the mind.
5. Extended Triangle Pose: This pose stretches the entire body and helps to cool the mind.
6. Half Camel Pose: This pose opens the chest and helps to cool the body.