Pelvic Floor Yoga Sequence
As a pelvic floor therapist and yoga teacher, I’m often asked about the best way to practice yoga and specifically, how to best work with the pelvic floor. There is no one “right” answer to this question, as the best way to practice yoga for pelvic floor health will vary from person to person. However, there are a few key things to keep in mind when practicing yoga for pelvic floor health.
First and foremost, it is important to find a yoga teacher who is knowledgeable about the pelvic floor and who can help you modify poses as needed. Many yoga teachers are not trained in the pelvic floor and may not be aware of how to modify poses safely for people with pelvic floor issues. It is also important to listen to your own body and to avoid poses that cause pain or discomfort.
That said, here is a basic yoga sequence that can be helpful for pelvic floor health:
1. Warm up with some gentle stretching.
2. Practice some gentle, deep breathing exercises.
3. Practice some basic yoga poses, such as cat/cow, mountain pose, and downward facing dog.
4. Practice some pelvic floor exercises.
5. Finish with some gentle stretching.
When practicing yoga for pelvic floor health, it is important to be mindful of your body and to avoid pushing yourself too hard. Remember to always listen to your body and to modify poses as needed. If you have any questions or concerns, be sure to speak with your pelvic floor therapist.
Morning Yoga Gentle Morning Sequence Yoga With Adriene
Hey friends! Here is a gentle morning yoga sequence to help you wake up, move your body and start your day feeling refreshed and invigorated! This sequence is especially good for those who don’t have a lot of time in the morning or who are relatively new to yoga. The sequence is about 20 minutes long.
1. Start by standing at the front of your mat and take a deep breath in. As you exhale, fold forward at the hips, keeping your spine long, and touch your fingertips to the ground. If you can’t touch the ground, place your hands on a block, yoga block, or stool.
2. Inhale and come back to standing. Exhale and step your left foot back about three feet, coming into a low lunge position.
3. Inhale and raise your arms overhead. Exhale and fold forward at the hips, keeping your spine long.
4. Hold for a few breaths, then inhale and come back to standing. Exhale and step your right foot back, coming into a low lunge position.
5. Inhale and raise your arms overhead. Exhale and fold forward at the hips, keeping your spine long.
6. Hold for a few breaths, then inhale and come back to standing.
7. Take a deep breath in and as you exhale, fold forward at the hips, keeping your spine long, and touch your fingertips to the ground. If you can’t touch the ground, place your hands on a block, yoga block, or stool.
8. Hold for a few breaths, then slowly come up to standing.
9. Give yourself a big hug and smile! You’re officially awake and energized for the day ahead!
Sleep Time Yoga Sequence
Sleep is essential for optimal health and well-being, yet it’s often one of the first things to go when our lives get busy. Lack of sleep can lead to decreased productivity, impaired judgment, and even depression.
A good night’s sleep starts with a good evening routine. One way to set yourself up for a good night’s sleep is to practice some yoga before bed. Yoga helps to relax the mind and body, and can be especially helpful in relieving stress and anxiety.
The following yoga sequence is designed to help you relax and prepare for a good night’s sleep. It can be practiced in the evening, or any time you need a little relaxation and stress relief.
1. Child’s Pose (Balasana)
Child’s pose is a gentle, restorative pose that helps to calm the mind and relax the body. It can be practiced any time you need a break from the stress of daily life.
To practice child’s pose, start on your hands and knees with your hands shoulder-width apart. Bring your big toes together, and sit back on your heels. Extend your arms forward, and relax your forehead on the floor. Hold for 5-10 breaths, then slowly come back to standing.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-cow pose is a Yin Yoga pose that helps to open the spine and release tension in the neck and shoulders. It can be helpful in relieving stress and tension headaches.
To practice cat-cow pose, start on your hands and knees with your hands shoulder-width apart. Inhale as you arch your spine and look up, and exhale as you round your spine and tuck your chin. Hold for 5-10 breaths, then release back to cat pose.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a classic yoga pose that helps to open the shoulders, chest, and hips. It’s also a great pose for relieving stress and tension.
To practice downward-facing dog, start on all fours with your hands shoulder-width apart. Lift your hips up and back, and press your heels into the floor. Hold for 5-10 breaths, then release back to all fours.
4. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a deep forward bend that helps to stretch the spine and release tension in the hips and lower back. It’s a great pose for relieving stress and tension headaches.
To practice seated forward bend, start in a seated position with your legs extended in front of you. Fold forward, keeping your spine long and your head and neck relaxed. Hold for 5-10 breaths, then slowly come back to seated.
5. Corpse Pose (Savasana)
Corpse pose is a basic yoga pose that is often done at the end of a yoga class. It helps to relax the mind and body, and is a great way to end a stressful day.
To practice corpse pose, simply lie down on your back with your legs and arms relaxed. Close your eyes and focus on your breath. Stay in the pose for 5-10 minutes, then slowly come back to standing.
The yoga sequence described above can be practiced any time you need a little relaxation and stress relief. It’s a great way to prepare for a good night’s sleep, and can also be used to relieve tension headaches and stress-related tension in the neck and shoulders.
Restorative Yoga Sequence Prenatal
During pregnancy, the body goes through many changes- some of which can be uncomfortable. A regular yoga practice can help to support you through these changes. A prenatal yoga practice will help to open the hips and pelvis, stretch the muscles and ligaments of the spine and help to keep you flexible and strong.
This sequence is designed to open the hips and pelvis, stretch the spine and increase flexibility. It can be done any time during your pregnancy, but is especially beneficial during the third trimester.
1. Child’s pose:
Start in a kneeling position with your big toes touching and your knees hip-width apart. Bring your torso down between your thighs, resting your forehead on the floor. Extend your arms out in front of you, palms down. Hold for 5-10 breaths.
2. Cat-Cow pose:
Come to all fours with your hands directly below your shoulders and your knees hip-width apart. Inhale as you arch your back, tilting your pelvis up and look up at the ceiling. Exhale as you round your spine and tuck your chin, pulling your bellybutton towards your spine. Hold for 5-10 breaths.
3. Downward-facing dog:
From all fours, press into your hands and feet and lift your hips up and back, extending your spine and coming into a downward-facing dog pose. Hold for 5-10 breaths.
4. Triangle pose:
Start in a standing position with your feet 3-4 feet apart. Turn your left foot in towards your body and your right foot out to the side. Reach your right hand to the floor on the inside of your right foot and reach your left hand up towards the ceiling. Hold for 5-10 breaths, then switch sides.
5. Pigeon pose:
From a downward-facing dog pose, bring your right knee forward to your right hand and tuck your left toes behind you. Keep your back leg straight and press your hips forward. Hold for 5-10 breaths, then switch sides.
6. Seated spinal twist:
Sit with your spine straight and your legs extended in front of you. Bend your right knee and place your right foot on the floor next to your left hip. Reach your left arm across your body and place your hand on the floor behind you. Twist your torso to the right and look over your right shoulder. Hold for 5-10 breaths, then switch sides.
7. Legs up the wall:
Sit with your back against a wall and extend your legs up the wall. Place your hands on your stomach or at your sides. Hold for 5-10 minutes.
Sankalpa Yoga Sequence
is designed to help you open your heart and connect with your authentic self. The sequence begins with a heart opener to help you connect with your breath and your heart space. Next, you will move through a series of poses that will help you open your hips and your back. This sequence is designed to help you feel your authentic self and connect with your inner power. The sequence concludes with a relaxation pose to help you release any stress or tension you may have been holding on to.
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.