Paddle Board Yoga Sequence
Paddle Board Yoga is a unique and challenging way to practice yoga. It offers a new perspective on traditional yoga poses and offers a great full-body workout.
Paddle Board Yoga Sequence
1. Mountain Pose
Stand tall with your feet hip-width apart and parallel. Engage your core and tuck your tailbone under. Reach your arms overhead, shoulder-width apart.
2. Downward Dog
From mountain pose, press your palms into the ground and lift your hips up and back into Downward Dog. Keep your heels pressed down and your spine long.
3. Plank Pose
From Downward Dog, lower your knees to the ground and press up into Plank Pose. Keep your spine long and your core engaged.
4. Cobra Pose
From Plank Pose, slowly lower your chest to the ground. Keep your hips and legs pressed firmly into the ground. Reach your arms forward and up, and squeeze your shoulder blades together.
5. Upward Dog Pose
From Cobra Pose, press your palms into the ground and lift your chest and hips up into Upward Dog Pose. Keep your spine long and your core engaged.
6. Downward Dog
From Upward Dog Pose, lower your knees to the ground and press up into Downward Dog. Keep your heels pressed down and your spine long.
7. Mountain Pose
From Downward Dog, lower your feet to the ground and stand tall with your feet hip-width apart and parallel. Reach your arms overhead, shoulder-width apart.
Yin Yoga Evening Sequence
If you are anything like me, by the end of the day all you want to do is crawl into bed and call it a night. However, before you can doze off you must first complete your evening yoga sequence. This sequence is designed to help you wind down and relax after a long day. It consists of five simple poses that can be done in just fifteen minutes.
The first pose is Child’s Pose. This pose is a resting pose that helps to open the hips and stretch the back. Start by sitting on your heels with your toes together. Place your forehead on the floor and extend your arms out in front of you. Hold this pose for one minute.
The second pose is Downward-Facing Dog. This pose helps to stretch the hamstrings and calves. Start in Child’s Pose. Come up onto your hands and feet, and tuck your toes under. Spread your fingers and press your heels into the floor. Hold this pose for one minute.
The third pose is Camel Pose. This pose helps to stretch the chest and open the hips. Start in Downward-Facing Dog. Bring your hands to your hips and press your hips up and back. Reach for your heels with your hands. If you can’t reach your heels, reach for your toes. Hold this pose for one minute.
The fourth pose is Bridge Pose. This pose helps to stretch the chest and hips. Start in Downward-Facing Dog. Bring your feet to the floor and place your hands on the floor next to your shoulders. Hug your thighs in to your chest and press your feet and hands into the floor. Lift your hips up in the air and hold this pose for one minute.
The fifth and final pose is Corpse Pose. This pose helps to relax the body and mind. Start in Bridge Pose. Release your hips and legs to the floor and extend your arms out to your sides. Close your eyes and relax your body and mind. Hold this pose for one minute.
When you are finished, slowly roll out of Corpse Pose and crawl into bed. You’ll be sound asleep in no time!
Advanced Hatha Yoga Sequence
This sequence is designed to help you open up your hips and heart. It is a more advanced sequence, and should not be attempted by beginners.
1. Start in Downward Dog.
2. Inhale as you step your right foot forward between your hands, and exhale as you lower your left knee to the floor.
3. Bring your left hand to your left ankle and your right hand to your right hip.
4. Hold for 5 breaths, then switch sides.
5. From Downward Dog, inhale as you step your left foot forward between your hands, and exhale as you lower your right knee to the floor.
6. Bring your right hand to your right ankle and your left hand to your left hip.
7. Hold for 5 breaths, then switch sides.
8. Come back to Downward Dog.
9. Inhale as you lift your left leg high in the air, and exhale as you bring it down to the floor.
10. Bring your left hand to your left ankle and your right hand to your right hip.
11. Hold for 5 breaths, then switch sides.
12. Come back to Downward Dog.
13. Inhale as you lift your right leg high in the air, and exhale as you bring it down to the floor.
14. Bring your right hand to your right ankle and your left hand to your left hip.
15. Hold for 5 breaths, then switch sides.
16. Come back to Downward Dog.
17. Inhale and bring your left foot forward between your hands.
18. Exhale and lower your right knee to the floor.
19. Bring your right hand to your right ankle and your left hand to your left hip.
20. Hold for 5 breaths, then switch sides.
21. Come back to Downward Dog.
22. Inhale and bring your right foot forward between your hands.
23. Exhale and lower your left knee to the floor.
24. Bring your left hand to your left ankle and your right hand to your right hip.
25. Hold for 5 breaths, then switch sides.
26. Come back to Downward Dog.
27. Inhale and bring your left foot forward between your hands.
28. Exhale and lower your right knee to the floor.
29. Bring your right hand to your right ankle and your left hand to your left hip.
30. Hold for 5 breaths, then switch sides.
31. Come back to Downward Dog.
32. Inhale and bring your right foot forward between your hands.
33. Exhale and lower your left knee to the floor.
34. Bring your left hand to your left ankle and your right hand to your right hip.
35. Hold for 5 breaths, then switch sides.
36. Come back to Downward Dog.
37. Inhale and bring your left foot forward between your hands.
38. Exhale and lower your right knee to the floor.
39. Bring your right hand to your right ankle and your left hand to your left hip.
40. Hold for 5 breaths, then switch sides.
41. Come back to Downward Dog.
42. Inhale and bring your right foot forward between your hands.
43. Exhale and lower your left knee to the floor.
44. Bring your left hand to your left ankle and your right hand to your right hip.
45. Hold for 5 breaths, then switch sides.
46. Come back to Downward Dog.
47. Inhale and bring your left foot forward between your hands.
48. Exhale and lower your right knee to the floor.
49. Bring your right hand to your right ankle and your left hand to your left hip.
50. Hold for 5 breaths, then switch sides.
51. Come back to Downward Dog.
52. Inhale and bring your left foot forward between your hands.
53. Exhale and lower your right knee to the floor.
54. Bring your right hand to your right ankle and your left hand to your left hip.
55. Hold for 5 breaths, then switch sides.
56. Come back to Downward Dog.
57. Inhale and bring your left foot forward between your hands.
58. Exhale and lower your right knee to the floor.
59. Bring your right hand to your right ankle and your left hand to your left hip.
60. Hold for 5 breaths, then switch sides.
61. Come back to Downward Dog.
62. Inhale and bring your left foot forward between your hands.
63. Exhale and lower your right knee to the floor.
64. Bring your right hand to your right ankle and your left hand to your left hip.
65. Hold for 5 breaths, then switch sides.
66. Come back to Downward Dog.
67. Inhale and bring your left foot forward between your hands.
68. Exhale and lower your right knee to the floor.
69. Bring your right hand to your right ankle and your left hand to your left hip.
70. Hold for 5 breaths, then switch sides.
71. Come back to Downward Dog.
72. Inhale and bring your left foot forward between your hands.
73. Exhale and lower your right knee to the floor.
74. Bring your right hand to your right ankle and your left hand to your left hip.
75. Hold for 5 breaths, then switch sides.
76. Come back to Downward Dog.
77. Inhale and bring your left foot forward between your hands.
78. Exhale and lower your right knee to the floor.
79. Bring your right hand to your right ankle and your left hand to your left hip.
80. Hold for 5 breaths, then switch sides.
81. Come back to Downward Dog.
82. Inhale and bring your left foot forward between your hands.
83. Exhale and lower your right knee to the floor.
84. Bring your right hand to your right ankle and your left hand to your left hip.
85. Hold for 5 breaths, then switch sides.
86. Come back to Downward Dog.
87. Inhale and bring your left foot forward between your hands.
88. Exhale and lower your right knee to the floor.
89. Bring your right hand to your right ankle and your left hand to your left hip.
90. Hold for 5 breaths, then switch sides.
91. Come back to Downward Dog.
92. Inhale and bring your left foot forward between your hands.
93. Exhale and lower your right knee to the floor.
94. Bring your right hand to your right ankle and your left hand to your left hip.
95. Hold for 5 breaths, then switch sides.
96. Come back to Downward Dog.
97. Inhale and bring your left foot forward between your hands.
98. Exhale and lower your right knee to the floor.
99. Bring your right hand to your right ankle and your left hand to your left hip.
100. Hold for 5 breaths, then switch sides.
101. Come back to Downward Dog.
102. Inhale and bring your left foot forward between your hands.
103. Exhale and lower your right knee to the floor.
104. Bring your right hand to your right ankle and your left hand to your left hip.
105. Hold for 5 breaths, then switch sides.
106. Come back to Downward Dog.
107. Inhale and bring your left foot forward between your hands.
108. Exhale and lower your right knee to the floor.
109. Bring your right hand to your right ankle and your left hand to your left hip.
110. Hold for 5 breaths, then switch sides.
111. Come back to Downward Dog.
112. Inhale and bring your left foot forward between your hands.
113. Exhale and lower your right knee to the floor.
114. Bring your right hand to your right ankle and your left hand to your left hip.
115. Hold for 5 breaths, then switch sides.
116. Come back to Downward Dog.
117.
Daily Yoga Poses Sequence
Practicing yoga can be a great way to improve your overall health and wellbeing. However, if you’re new to yoga, it can be difficult to know where to start. This sequence of yoga poses is a great way to get started, and can be practiced every day.
1. Mountain Pose (Tadasana)
Mountain pose is a basic standing pose that helps to improve your balance and posture. To perform mountain pose, stand with your feet hip-width apart and your toes pointing forward. Engage your abdominals and glutes, and relax your shoulders. Raise your hands above your head, and tuck your chin slightly. Hold for 30 seconds to 1 minute.
2. Downward Dog (Adho Mukha Svanasana)
Downward dog is a great pose for stretching your hamstrings and calves. To perform downward dog, start in mountain pose. Then, exhale and press your palms into the floor, and lift your hips into the air. Keep your heels pressed firmly into the floor, and hold for 30 seconds to 1 minute.
3. Child’s Pose (Balasana)
Child’s pose is a great pose for stretching your hips, thighs, and ankles. To perform child’s pose, start in Downward Dog. Then, lower your knees to the floor and sit back on your heels. Extend your arms forward, and relax your forehead on the floor. Hold for 30 seconds to 1 minute.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a great pose for stretching your back and chest. To perform cat-cow pose, start in child’s pose. Then, inhale and arch your back, tucking your chin and Cow Face Pose (Gomukhasana)
Cow Face Pose is a great pose for stretching your hips and shoulders. To perform cow face pose, sit with your legs crossed. Bend your left knee and place your left ankle on your right thigh. Reach your right arm around your back and clasp your left hand. Repeat on the other side. Hold for 30 seconds to 1 minute.
5. Upward Dog (Urdhva Mukha Svanasana)
Upward dog is a great pose for stretching your chest and shoulders. To perform upward dog, start in downward dog. Then, exhale and lift your torso and legs into the air, extending your arms and legs. Keep your heels pressed firmly into the floor, and hold for 30 seconds to 1 minute.
6. Triangle Pose (Trikonasana)
Triangle pose is a great pose for stretching your hips, hamstrings, and chest. To perform triangle pose, stand with your feet hip-width apart. Turn your left foot 90 degrees, and extend your right arm straight out to the side. Reach your left hand down to your right ankle. Hold for 30 seconds to 1 minute, and then switch sides.
7. Chair Pose (Utkatasana)
Chair pose is a great pose for strengthening your thighs, glutes, and calves. To perform chair pose, stand with your feet hip-width apart. Bend your knees and squat down, keeping your heels pressed firmly into the floor. Hold for 30 seconds to 1 minute.
8. Bridge Pose (Setu Bandhasana)
Bridge pose is a great pose for strengthening your glutes and hamstrings. To perform bridge pose, lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Lift your torso and hips into the air, and hold for 30 seconds to 1 minute.
9. Corpse Pose (Savasana)
Corpse pose is a great pose for relaxation and stress relief. To perform corpse pose, lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Close your eyes and relax for 1 to 5 minutes.
Dragon Flow Yoga Sequence
Dragon Flow Yoga is a sequence of poses inspired by the dragon. The dragon is a symbol of power, strength, and wisdom. This sequence is designed to help you build strength, power, and flexibility. The poses are arranged in a fluid flow that moves from one pose to the next.
The sequence begins with a warm-up to get your body ready for the workout. The first pose is Downward Dog. This pose strengthens your arms and shoulders and stretches your hamstrings and calves.
The second pose is Half Camel. This pose strengthens your back and stretches your chest and hips.
The third pose is Warrior I. This pose strengthens your legs and arms and stretches your hips and chest.
The fourth pose is Reverse Warrior. This pose strengthens your back and stretches your hips and chest.
The fifth pose is Triangle Pose. This pose strengthens your legs and back and stretches your hips and chest.
The sixth pose is Half Moon Pose. This pose strengthens your arms and legs and stretches your hips and back.
The seventh pose is Crow Pose. This pose strengthens your arms and legs and improves balance.
The eighth pose is Dragonfly Pose. This pose strengthens your arms and legs and improves balance.
The sequence ends with a cool-down to help you relax and stretch your muscles.
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.
