Plank Pose Yoga Sequence
Start in Downward Dog. Step your right foot forward in between your hands, then sink down into a low Plank.
Keep your core engaged and your body in a straight line as you lower down to your forearms. Hold for five breaths.
Then, press back up to Plank Pose. Step your left foot forward and repeat.
If you find this too challenging, try doing the sequence on your knees.
Hot Yoga Fire Sequence
The Hot Yoga Fire Sequence is a vigorous and demanding yoga sequence that warms and tones the body. The sequence is composed of Sun Salutations, Warrior Poses, and Downward Dog.
The Sun Salutations are a series of poses that flow together and warm up the body. The Warrior Poses are a series of powerful poses that build strength and stamina. The Downward Dog is a pose that releases tension in the neck and shoulders and strengthens the arms and legs.
This sequence is a great way to warm up the body before a vigorous yoga practice or to tone the body after a relaxing yoga practice.
Iyengar Yoga Beginner Backbend Sequence
In the Iyengar Yoga tradition, backbends are considered a gateway to deep spiritual exploration. They open the heart and lungs, and stimulate the Manipura chakra (the energy center associated with personal power and will).
If you’re new to backbends, it’s important to start with some basic poses to prepare your body and mind. This sequence includes five poses that will help you build strength and flexibility in your back, chest and shoulders.
1. Camel Pose
Camel Pose is a great way to start your backbend sequence. It warms up the spine and opens the chest and hips.
To do Camel Pose, start in kneeling position with your thighs parallel to each other. Place your hands on your lower back, and press your hips forward as you arch your back. Keep your chin tucked and look up at the ceiling. Hold for 5-10 breaths, and then release your back to the floor.
2. Cat-Cow Pose
Cat-Cow Pose is a great way to warm up the spine and get your body ready for backbends. It also helps to stretch the chest, neck and abs.
To do Cat-Cow Pose, start in Tabletop Position. Inhale as you arch your back and look up, and exhale as you tuck your chin and round your back. Continue moving between these two poses, breathing deeply for about 5-10 breaths.
3. Child’s Pose
Child’s Pose is a great way to rest your body and mind in between poses. It also stretches the hips, thighs and lower back.
To do Child’s Pose, start in kneeling position. Separate your knees wide and sit your hips back onto your heels. Reach your arms forward and rest your forehead on the floor. Stay here for a few deep breaths, and then release your forehead to the floor and come back to kneeling position.
4. Bridge Pose
Bridge Pose is a great way to build strength and flexibility in your back. It also stretches the chest and hips.
To do Bridge Pose, start in lying position with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Inhale as you lift your torso and hips off the floor, and press your feet and hands into the floor. Keep your spine straight, and hold for 5-10 breaths.
5. Wheel Pose
Wheel Pose is a deep backbend that stretches the spine, chest and hips. It’s a challenging pose, so it’s important to build strength and flexibility before trying it.
To do Wheel Pose, start in lying position with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides. Inhale as you lift your torso and hips off the floor, and press your feet and hands into the floor. Keep your spine straight, and lift your hips and torso up until your body forms a wheel shape. Hold for 5-10 breaths, and then release back to the floor.
Restorative Yoga Winter Sequence
As the days grow shorter and the weather grows colder, many of us find ourselves longing for the sun and warmth of summer. While we can’t control the weather, we can control how we respond to it. This winter, why not try a restorative yoga sequence to help you feel warm and cozy inside?
The following sequence is designed to help you build heat and energy, while also releasing tension and restoring balance. It can be practiced any time of day, but is especially nice to do in the evening before bed.
If you have any injuries or health concerns, please consult with your doctor before practicing yoga.
1. Warm up with a few rounds of Sun Salutations.
2. Next, move on to the following sequence.
3. End with a few more rounds of Sun Salutations to cool down.
4. Finish with a few minutes of relaxation in Savasana.
Poses:
1. Seated Forward Bend (Paschimottanasana)
2. Camel (Ustrasana)
3. Bridge (Setu Bandha Sarvangasana)
4. Headstand (Sirsasana) or Downward-Facing Dog (Adho Mukha Svanasana)
5. Child’s Pose (Balasana)
6. Supine Hand-To-Big-Toe pose (Supta Padangusthasana)
7. Savasana (Corpse Pose)
Integral Yoga Basic Sequence
1. Sun Salutation A (Surya Namaskara A)
2. Half Camel (Ardha Ushtrasana)
3. Standing Forward Bend (Uttanasana)
4. Half Moon Pose (Ardha Chandrasana)
5. Triangle Pose (Trikonasana)
6. Downward-Facing Dog (Adho Mukha Svanasana)
7. Standing Half Forward Bend (Ardha Uttanasana)
8. Mountain Pose (Tadasana)
9. Chair Pose (Utkatasana)
10. Extended Triangle Pose (Utthita Trikonasana)
11. Warrior I Pose (Virabhadrasana I)
12. Reverse Warrior Pose (Viparita Virabhadrasana)
13. Triangle Pose (Trikonasana)
14. Half Camel (Ardha Ushtrasana)
15. Standing Forward Bend (Uttanasana)
16. Downward-Facing Dog (Adho Mukha Svanasana)
17. Child’s Pose (Balasana)
18. Happy Baby Pose (Ananda Balasana)
19. Corpse Pose (Savasana)
Sun Salutation A (Surya Namaskara A)
The Sun Salutation A sequence is a great way to start your practice, and it’s a great way to warm up your body before moving on to more challenging poses. This sequence consists of a series of poses that are performed in a flowing manner, and it’s a great way to get your heart rate up and to warm up your body.
Half Camel (Ardha Ushtrasana)
The Half Camel pose is a great way to stretch your back and your chest. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Standing Forward Bend (Uttanasana)
The Standing Forward Bend pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Half Moon Pose (Ardha Chandrasana)
The Half Moon Pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Triangle Pose (Trikonasana)
The Triangle Pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Standing Half Forward Bend (Ardha Uttanasana)
The Standing Half Forward Bend pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Mountain Pose (Tadasana)
The Mountain Pose is a great way to improve your posture and it can help to relieve tension in your neck and shoulders. This pose also helps to improve your focus and it can help to improve your breathing.
Chair Pose (Utkatasana)
The Chair Pose is a great way to improve your posture and it can help to relieve tension in your neck and shoulders. This pose also helps to improve your focus and it can help to improve your breathing.
Extended Triangle Pose (Utthita Trikonasana)
The Extended Triangle Pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Warrior I Pose (Virabhadrasana I)
The Warrior I Pose is a great way to improve your posture and it can help to relieve tension in your neck and shoulders. This pose also helps to improve your focus and it can help to improve your breathing.
Reverse Warrior Pose (Viparita Virabhadrasana)
The Reverse Warrior Pose is a great way to improve your posture and it can help to relieve tension in your neck and shoulders. This pose also helps to improve your focus and it can help to improve your breathing.
Triangle Pose (Trikonasana)
The Triangle Pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Half Camel (Ardha Ushtrasana)
The Half Camel pose is a great way to stretch your back and your chest. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Standing Forward Bend (Uttanasana)
The Standing Forward Bend pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Downward-Facing Dog (Adho Mukha Svanasana)
The Downward-Facing Dog pose is a great way to stretch your hamstrings, your calves, and your back. This pose also helps to improve your posture and it can help to relieve tension in your neck and shoulders.
Child’s Pose (Balasana)
The Child’s Pose is a great way to stretch your hips, your thighs, and your back. This pose also helps to calm your mind and it can help to relieve tension in your neck and shoulders.
Happy Baby Pose (Ananda Balasana)
The Happy Baby Pose is a great way to stretch your hips, your thighs, and your back. This pose also helps to calm your mind and it can help to relieve tension in your neck and shoulders.
Corpse Pose (Savasana)
The Corpse Pose is a great way to relax your body and your mind. This pose also helps to improve your breathing and it can help to relieve tension in your neck and shoulders.
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.
