Parts Of Hatha Yoga Sequence
The yoga sequence is designed to work with the body’s natural tendencies and energies in order to create balance and health. The poses, or asanas, are generally performed in a specific order, but they can also be adapted to the needs of the practitioner.
The sun salutation is the most basic sequence in hatha yoga and is a good way to start your practice. It warms up the body and prepares it for the more challenging poses. The sequence consists of a series of poses that are performed in a flowing motion.
The standing poses are a key part of the yoga sequence. They work to strengthen and elongate the body, and they also improve balance and stability. The seated poses are another important part of the sequence, as they help to stretch and open the body.
The final poses in the sequence are the relaxation poses. These poses help to release tension and stress, and they also promote relaxation and peace of mind.
Salti Yoga Sequence
for Beginners
If you are new to yoga, you may be wondering where to start. A great way to get started is with a salti yoga sequence.
Salti is a Sanskrit word that means “jump.” In yoga, a salti is a jump from one pose to another. This sequence is designed to give you a taste of a variety of different poses.
The sequence begins with a Sun Salutation. This is a series of poses that warms up your body and gets you ready for the rest of the sequence.
Next, you will move into a Downward Dog. This pose is a great way to stretch your hamstrings and calves.
After Downward Dog, you will move into a Plank Pose. This is a great pose to strengthen your core muscles.
Next, you will move into a Side Plank. This is a great pose to strengthen your obliques.
After the Side Plank, you will move into a Triangle Pose. This is a great pose to stretch your hamstrings and hips.
Next, you will move into a Chair Pose. This is a great pose to strengthen your thighs and glutes.
After Chair Pose, you will move into a Camel Pose. This is a great pose to stretch your chest and abs.
Next, you will move into a Fish Pose. This is a great pose to stretch your neck and chest.
Finally, you will move into a Corpse Pose. This is a great pose to relax your body and mind.
If you are new to yoga, I recommend starting with this salti yoga sequence. It will give you a taste of a variety of different poses.
Side Bend Yoga Sequence
The side bend yoga sequence is a great way to increase flexibility and range of motion in the side body. This sequence is also great for improving posture and relieving tension in the neck and shoulders.
Begin by standing in Mountain Pose (Tadasana). Inhale and raise your arms overhead, palms facing each other. Exhale and lean to the right, keeping your hips square to the front of the room. Reach your right arm down toward the floor and your left arm up toward the ceiling. Hold for a few breaths, then inhale and come back to center. Repeat on the other side.
Next, come into a Side Plank Pose (Vasisthasana). Step your right foot out to the right and stack your left hand on top of your right. Extend your legs and hips so that you are in a straight line from your head to your heels. Hold for a few breaths, then switch sides.
Finally, come into a Seated Forward Bend (Pashimottanasana). Sit on the floor with your legs straight out in front of you. Reach for your toes and fold forward, keeping your spine straight. Hold for a few breaths, then release.
Free Beginner Yoga Sequences
There are a few different things to consider when you are starting out with yoga. The first is finding the right class. Look for a class that is geared towards beginners. There are also many great beginner yoga sequences out there that you can follow on your own.
The second thing to consider is what type of yoga you would like to practice. There are a variety of different types of yoga, such as Ashtanga, Vinyasa, and Iyengar. Each type of yoga has its own unique benefits.
Once you have found the right class and decided on the type of yoga you would like to practice, it is important to learn the basic poses. These poses are the foundation of your yoga practice and will help you to build strength, flexibility, and balance.
Here are a few basic beginner yoga poses:
Mountain Pose: This is the basic starting pose for most yoga classes. Stand with your feet hip-width apart and your toes pointing forward. Engage your abdominal muscles and tuck your tailbone under. Reach your arms up towards the sky, parallel to each other.
Tree Pose: This pose is a great balance pose. Stand with your feet hip-width apart and your toes pointing forward. Shift your weight to your left foot and lift your right foot to your inner left thigh. Reach your arms up towards the sky, parallel to each other.
Warrior I Pose: This pose is a great pose for strengthening your legs and hips. Stand with your feet hip-width apart and your toes pointing forward. Bend your right knee and reach your right arm towards your right ankle. Reach your left arm up towards the sky.
Downward-Facing Dog Pose: This pose is a great pose for stretching your hamstrings and calves. Come down onto all fours with your hands shoulder-width apart and your knees hip-width apart. Press your hips up and back, and lengthen your spine. Drop your head and relax your neck.
Cat-Cow Pose: This is a great pose for warming up your spine. Come down onto all fours with your hands shoulder-width apart and your knees hip-width apart. Inhale as you arch your back and look up towards the sky. Exhale as you tuck your chin and round your back.
Mama Tree Prenatal Yoga Sequence
The following prenatal yoga sequence is designed to help you stay flexible, strong, and grounded during your pregnancy. Remember to always listen to your body and modify any poses as needed.
1. Mountain Pose (Tadasana)
This is a great pose to begin with because it helps to ground and stabilize you. Stand tall with your feet hip-width apart, and feel your weight evenly distributed through your feet. Engage your pelvic floor muscles, and tuck your tailbone slightly. Lift your chest and gaze straight ahead.
2. Downward Dog (Adho Mukha Svanasana)
This pose helps to stretch your hamstrings and calves, and also opens up your chest and shoulders. Come onto all fours, and then tuck your toes under and press your hips up and back. Keep your spine long, and press your heels towards the ground.
3. Child’s Pose (Balasana)
This is a calming and restful pose that can be done any time you need a break. Come to all fours, then sit back on your heels and fold your torso forward. Rest your forehead on the ground, and extend your arms out in front of you.
4. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up your spine and stretch your back. Come to all fours, then inhale as you arch your back and look up. Exhale as you tuck your chin and round your back, and curl your tailbone under. Continue moving between these two poses, and focus on keeping your spine long.
5. Seated Forward Bend (Paschimottanasana)
This pose helps to stretch your hamstrings and spine. Sit on the ground with your legs straight out in front of you. Flex your feet, and reach for your toes. If you can’t reach your toes, grab a strap or a towel and hold it either around your feet or just in front of them.
6. Triangle Pose (Trikonasana)
This pose helps to open up your hips and chest, and also stretch your hamstrings. Stand with your feet hip-width apart, and turn your right foot out 90 degrees and your left foot in about 45 degrees. Reach your right hand towards the sky, and extend your left hand towards the ground. Keep your spine long, and look up towards your right hand.
7. Half Camel Pose (Ardha Ushtrasana)
This pose helps to stretch your spine and chest. Come to a kneeling position, and then reach your hands towards the sky. Push your hips forward and arch your back, and hold for a few breaths.
8. Seated Twist (Jathara Parivartanasana)
This pose helps to stretch your spine and hips, and also helps to relieve tension in your back. Sit on the ground with your legs straight out in front of you. Cross your right ankle over your left knee, and then twist your torso to the right. Reach your left hand towards the sky, and hold for a few breaths. Repeat on the other side.
9. Corpse Pose (Savasana)
This is a resting pose that allows you to relax and de-stress. Lie down on your back with your legs slightly apart and your arms at your sides. Close your eyes, and focus on deep breathing. Stay in this pose for 5-10 minutes.
“
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.
