Outside Yoga Sequence
As an experienced yoga teacher, I often get asked for advice about what yoga sequence to do “outside” of a yoga class. In other words, people want to know if there are specific yoga poses they can do on their own to help them feel better, both physically and emotionally.
The short answer is “yes,” there are many yoga poses that can be helpful for improving your overall health and well-being. However, it’s important to note that yoga is not a “one size fits all” activity. What works for one person may not be beneficial for another.
That being said, here are five yoga poses that are often recommended for improving overall health and well-being.
1. Downward Dog – This pose is a great way to stretch and lengthen the spine, while also strengthening the arms and legs.
2. Child’s Pose – This pose is a great way to relax and stretch the lower back.
3. Cat-Cow Pose – This pose helps to stretch and loosen the spine and back muscles.
4. Warrior I Pose – This pose is a great way to strengthen the legs and glutes, while also stretching the chest and shoulders.
5. Seated Forward Bend – This pose is a great way to stretch the hamstrings and lower back.
Sacral Yoga Sequence
for Increased Sexual Vitality and Pleasure
The sacral chakra is located in the lower abdomen, just above the pubic bone. It is associated with the element of water, and is responsible for our feelings of pleasure, sexuality, and vitality. When this chakra is balanced, we feel vital and alive, and experience pleasure in all aspects of our lives.
There are many ways to balance the sacral chakra, but one of the most effective is through yoga. Here is a sequence of yoga poses specifically designed to increase sexual vitality and pleasure.
1. Seated spinal twist
This pose is great for stimulating the sacral chakra and increasing energy flow in the lower abdomen. Sit on the floor with your legs crossed, and twist your torso to the right, reaching your left arm behind you. Hold for a few seconds, then switch sides.
2. Cat-cow pose
This pose is another great way to stimulate the sacral chakra and increase energy flow in the lower abdomen. Come to all fours on the floor, then arch your back up and tuck your chin in as you exhale. Reverse the motion as you inhale, and tuck your chin in as you arch your back.
3. Child’s pose
This pose is a great way to relax and open the lower abdomen. Start on all fours, then lower your torso to the floor and extend your arms in front of you. Rest your forehead on the floor and let your whole body relax. Stay in this pose for as long as you like.
4. Downward-facing dog
This pose is a great way to open the hips and spine, and stimulate the sacral chakra. Come to all fours on the floor, then push yourself up into a downward-facing dog pose. Hold for a few seconds, then release.
5. Triangle pose
This pose is a great way to open the hips and spine, and stimulate the sacral chakra. Stand with your feet wide apart, then turn your left foot out 90 degrees and your right foot in about 15 degrees. Bend your left knee and reach your left arm toward the ceiling. Hold for a few seconds, then switch sides.
6. Bridge pose
This pose is a great way to open the hips and spine, and stimulate the sacral chakra. Lie on your back on the floor with your feet flat on the ground and your knees bent. Push yourself up into a bridge pose, then hold for a few seconds. Release and repeat.
7. Corpse pose
This pose is a great way to end your yoga sequence and relax the body. Lie on your back on the floor with your feet flat on the ground and your knees bent. Close your eyes and relax your whole body. Stay in this pose for as long as you like.
Hatha Yoga Backbend Sequence
This sequence is designed to open the front of the body and to increase spinal flexibility. It is a great sequence to do before practicing any backbends.
1. Cat-Cow Pose
Start in Cat Pose by coming onto your hands and knees with your spine neutral. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. Continue moving back and forth between Cat and Cow for five breaths.
2. Downward-Facing Dog Pose
From Cat Pose, move into Downward-Facing Dog by pushing off your hands and lifting your hips up and back. Spread your fingers and press your heels into the ground. Hold for five breaths.
3. Half Camel Pose
From Downward-Facing Dog, step your right foot forward between your hands. Reach your arms up overhead and lean back as you fold over your right leg. Hold for five breaths.
4. Half Camel Pose
Repeat Half Camel Pose on the left side.
5. Camel Pose
From Half Camel Pose, move into Camel Pose by reaching your hands back to grab your ankles. Keep your spine long as you lean back and lift your chest up. Hold for five breaths.
6. Child’s Pose
From Camel Pose, move into Child’s Pose by sitting back on your heels and folding your torso forward. Rest your forehead on the floor and relax your arms by your sides. Stay in Child’s Pose for five breaths.
7. Seated Forward Bend
From Child’s Pose, sit up and extend your legs in front of you. Reach your hands toward your feet and fold forward. Hold for five breaths.
8. Half Boat Pose
From Seated Forward Bend, sit up and extend your legs in front of you. Reach your hands toward your feet and fold forward. Lean back and lift your legs off the ground, coming into Half Boat Pose. Hold for five breaths.
9. Full Boat Pose
From Half Boat Pose, lift your legs and extend them straight out in front of you. Balance on your sitting bones and reach your hands toward your feet. Hold for five breaths.
10. Supine Hand-To-Big-Toe Pose
From Full Boat Pose, lower your legs and extend them out on the floor. Relax your head and arms. Bring your right knee into your chest and grab your right big toe with your right hand. Stretch your left leg out on the floor. Hold for five breaths.
11. Supine Hand-To-Big-Toe Pose
Repeat Supine Hand-To-Big-Toe Pose on the left side.
12. Corpse Pose
Finish the sequence in Corpse Pose by lying on your back and relaxing your arms and legs. Close your eyes and breathe deeply for five minutes.
Sequencing Yoga Teacher Training
Sequencing yoga teacher training is important because it provides a logical order for learning and practicing the poses. In addition, sequencing can help you create a yoga class that is well-rounded and provides a complete yoga experience.
When sequencing yoga poses, there are a few things to keep in mind. First, always start and end your class with a few minutes of relaxation. This will help your students wind down and prepare for Savasana (Final Relaxation Pose).
Second, make sure that you sequence the poses in a way that is both safe and effective. Poses should be taught in a progression, with more basic poses first and more challenging poses last. This allows students to learn and practice the poses correctly, and helps to prevent injuries.
Finally, remember to include a variety of poses in your sequence. This will help your students experience all the benefits of yoga and keep their classes interesting and challenging.
There are many different ways to sequence yoga poses. Here is one basic sequence that can be used as a starting point:
1. Sun Salutations
2. Mountain Pose
3. Standing Forward Bend
4. Downward-Facing Dog
5. Triangle Pose
6. Warrior I Pose
7. Half Camel Pose
8. Child’s Pose
9. Cobra Pose
10. Camel Pose
11. Fish Pose
12. Seated Forward Bend
13. Legs-Up-the-Wall Pose
14. Savasana
Slow Flow Sequence Yoga
is a specific form of yoga that is designed to increase strength, flexibility and balance. The practice begins with a few basic poses to warm up the body, and then moves on to more challenging poses. Slow Flow Sequence Yoga is a great way to improve overall fitness and well-being.
The practice of yoga can help to improve strength, flexibility and balance. Slow Flow Sequence Yoga is a specific form of yoga that is designed to increase strength, flexibility and balance. The practice begins with a few basic poses to warm up the body, and then moves on to more challenging poses. Slow Flow Sequence Yoga is a great way to improve overall fitness and well-being.
The practice of yoga has been shown to improve strength, flexibility and balance. Slow Flow Sequence Yoga is a specific form of yoga that is designed to increase strength, flexibility and balance. The practice begins with a few basic poses to warm up the body, and then moves on to more challenging poses. Slow Flow Sequence Yoga is a great way to improve overall fitness and well-being.
The practice of yoga has been found to improve strength, flexibility and balance. Slow Flow Sequence Yoga is a specific form of yoga that is designed to increase strength, flexibility and balance. The practice begins with a few basic poses to warm up the body, and then moves on to more challenging poses. Slow Flow Sequence Yoga is a great way to improve overall fitness and well-being.
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.
