Pm Yoga Sequence

Pm Yoga Sequence

The yoga sequence is designed to help you open up your hips and improve your flexibility. The sequence begins with a few simple poses that warm up your body, and then moves on to more advanced poses.

1. Warm up with a few simple poses.

2. Advance to the hip opener pose.

3. Hold the hip opener for a few breaths.

4. Move on to the pigeon pose.

5. Hold the pigeon pose for a few breaths.

6. Finish with the reclining pigeon pose.

Restorative Sequence Iyengar Yoga

If you are looking for a yoga sequence that will restore, energize and rejuvenate your body, look no further than the Restorative Sequence Iyengar Yoga. This sequence is designed to open up the body and release tension and stress. The poses are gentle and slow, and are perfect for all levels of yoga practitioners.

The Restorative Sequence Iyengar Yoga begins with a few simple poses to warm up the body. Then, the sequence moves into a series of restorative poses that will deeply stretch and relax the body. The sequence ends with a few final poses to restore energy and vitality to the body.

So, if you are feeling stressed and tense, or if you simply want to relax and rejuvenate your body, try the Restorative Sequence Iyengar Yoga. This sequence is perfect for all levels of yoga practitioners, and it is sure to leave you feeling relaxed, rejuvenated and restored.

Relax And Renew Yoga Sequence

The Relax and Renew yoga sequence is designed to help you relax and renew your body and mind. The sequence includes poses that stretch and tone your body, and poses that help you relax and de-stress.

The sequence begins with a few simple poses to warm up your body. Then, it moves on to more challenging poses that stretch and tone your body. The sequence ends with a few relaxation poses that help you relax and de-stress.

Here is a description of each pose in the Relax and Renew yoga sequence:

WARM-UP Poses

1. Child’s Pose: This pose stretches your hips, thighs, and ankles. It also helps to calm and soothe your mind.

2. Cat-Cow Pose: This pose warms up your spine and helps to stretch your back.

3. Downward-Facing Dog Pose: This pose stretches your back, hamstrings, and calves. It also helps to energize your body.

4. Upward-Facing Dog Pose: This pose stretches your chest, shoulders, and hamstrings. It also helps to energize your body.

5. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

6. Mountain Pose: This pose strengthens your legs, spine, and abs. It also helps to focus and calm your mind.

STRETCHING Poses

7. Camel Pose: This pose stretches your chest, hips, and thighs. It also strengthens your abs and back.

8. Chair Pose: This pose stretches your hips, thighs, and ankles. It also strengthens your legs and glutes.

9. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

10. Half Camel Pose: This pose stretches your chest and hips. It also strengthens your abs and back.

11. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

12. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

13. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

14. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and groin. It also helps to open your hips.

15. Twisted Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

16. Warrior I Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

17. Warrior II Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

18. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

19. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

20. Half Moon Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

21. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

22. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

23. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

24. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and groin. It also helps to open your hips.

25. Twisted Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

26. Warrior I Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

27. Warrior II Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

28. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

29. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

30. Half Camel Pose: This pose stretches your chest and hips. It also strengthens your abs and back.

31. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

32. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

33. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

34. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and groin. It also helps to open your hips.

35. Twisted Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

36. Warrior I Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

READ
Yoga Sequence Chart

37. Warrior II Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

38. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

39. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

40. Half Moon Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

41. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

42. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

43. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

44. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and groin. It also helps to open your hips.

45. Twisted Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

46. Warrior I Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

47. Warrior II Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

48. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

49. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

50. Half Camel Pose: This pose stretches your chest and hips. It also strengthens your abs and back.

51. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

52. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

53. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

54. Supine Hand-To-Big-Toe Pose: This pose stretches your hamstrings and groin. It also helps to open your hips.

55. Twisted Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

56. Warrior I Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

57. Warrior II Pose: This pose stretches your hips, groin, and chest. It also strengthens your legs and glutes.

58. Triangle Pose: This pose stretches your hamstrings, groin, and chest. It also strengthens your abs and legs.

59. Extended Triangle Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

60. Half Camel Pose: This pose stretches your chest and hips. It also strengthens your abs and back.

61. Low Lunge Pose: This pose stretches your hips, groin, and chest. It also strengthens your abs and legs.

62. Pigeon Pose: This pose stretches your hips, thighs, and groin. It also helps to open your hips.

63. Seated Forward Bend: This pose stretches your hips, hamstrings, and spine. It also helps to calm your mind.

64. Supine

Fun Vinyasa Yoga Sequence

for Beginners

Are you looking for a fun yoga sequence to try? If you are new to yoga, or just looking for something different, this sequence is for you! This sequence is a vinyasa flow, which means that it is a dynamic sequence of poses that is linked together with breath. It is a great sequence to build heat and energy in the body.

This flow is a great way to start your day, or to use as a break during the day. It is a relatively easy sequence, that is still challenging. You can modify any of the poses to make them more or less challenging, depending on your needs.

The sequence is as follows:

Sun Salutations (Surya Namaskar)

Mountain Pose (Tadasana)

Warrior I (Virabhadrasana I)

Warrior II (Virabhadrasana II)

Triangle Pose (Trikonasana)

Square Pose (Parsvakonasana)

Half Moon Pose (Ardha Chandrasana)

Camel Pose (Ustrasana)

Fish Pose (Matsyasana)

Savasana

Sun Salutations

Sun Salutations (Surya Namaskar) are a series of poses that are done in a flowing motion, and are a great way to warm up the body. They are also a great way to start your yoga practice. The Sun Salutations sequence is:

Inhale: Mountain Pose (Tadasana)

Exhale: Forward Fold (Paschimottanasana)

Inhale: Halfway Lift (Ardha Uttanasana)

Exhale: Forward Fold

Inhale: Upward Dog (Urdhva Mukha Svanasana)

Exhale: Downward Dog (Adho Mukha Svanasana)

Inhale: Forward Fold

Exhale: Mountain Pose

Mountain Pose (Tadasana)

Mountain Pose is a basic pose that is used in many yoga sequences. It is a great pose to practice in the beginning of your yoga practice, as it helps to ground you and connect you with your breath. Mountain Pose is also a great pose to practice in the middle or end of your practice, to help you find your balance and focus.

To practice Mountain Pose, stand tall with your feet hip-width apart. Ground down into your feet, and feel your energy grounding down through the earth. Engage your quadriceps and glutes to lift your hips up and back, and tuck your tailbone under. Keep your spine long and your shoulders down and relaxed. Gaze straight ahead or slightly up.

Warrior I (Virabhadrasana I)

Warrior I is a great pose to open up the hips and strengthen the legs. It is also a great pose to practice when you are feeling angry or frustrated, as it can help to calm the mind.

To practice Warrior I, stand tall with your feet hip-width apart. Step your left foot out to the side, and turn your left heel in so that your toes are pointing directly forward. Bend your right knee and sink your hips down so that your right thigh is parallel with the ground. Reach your arms up and overhead, and keep your gaze straight ahead.

Warrior II (Virabhadrasana II)

Warrior II is a great pose to open up the hips and chest, and to strengthen the legs. It is also a great pose to practice when you are feeling angry or frustrated, as it can help to calm the mind.

To practice Warrior II, stand tall with your feet hip-width apart. Step your left foot out to the side, and turn your left heel in so that your toes are pointing directly forward. Bend your right knee and sink your hips down so that your right thigh is parallel with the ground. Reach your arms out to the sides, and keep your gaze straight ahead.

READ
How To Sequence A Power Yoga Class

Triangle Pose (Trikonasana)

Triangle Pose is a great pose to open up the hips and chest, and to stretch the hamstrings. It is also a great pose to practice when you are feeling tired or stressed, as it can help to calm the mind and rejuvenate the body.

To practice Triangle Pose, stand tall with your feet hip-width apart. Step your left foot out to the side, and turn your left heel in so that your toes are pointing directly forward. Reach your right arm straight up overhead, and reach your left hand down to the ground. Keep your gaze straight ahead.

Square Pose (Parsvakonasana)

Square Pose is a great pose to stretch the hamstrings and quads. It is also a great pose to practice when you are feeling tired or stressed, as it can help to calm the mind and rejuvenate the body.

To practice Square Pose, stand tall with your feet hip-width apart. Step your left foot out to the side, and turn your left heel in so that your toes are pointing directly forward. Reach your right arm straight out to the side, and reach your left hand down to the ground. Keep your gaze straight ahead.

Half Moon Pose (Ardha Chandrasana)

Half Moon Pose is a great pose to stretch the hamstrings, quads, and hips. It is also a great pose to practice when you are feeling tired or stressed, as it can help to calm the mind and rejuvenate the body.

To practice Half Moon Pose, stand tall with your feet hip-width apart. Step your left foot out to the side, and turn your left heel in so that your toes are pointing directly forward. Reach your right arm straight up overhead, and reach your left hand down to the ground. Keep your gaze straight ahead.

Camel Pose (Ustrasana)

Camel Pose is a great pose to stretch the hip flexors and chest. It is also a great pose to practice when you are feeling tired or stressed, as it can help to calm the mind and rejuvenate the body.

To practice Camel Pose, kneel down on the ground with your knees hip-width apart. Place your hands on your lower back, with your fingers pointing down. Press down into your hands, and lift your chest up and forward. Gently arch your back, and tuck your chin into your chest. Hold for 5-10 breaths, and then release back to kneeling.

Fish Pose (Matsyasana)

Fish Pose is a great pose to stretch the chest and hips. It is also a great pose to practice when you are feeling tired or stressed, as it can help to calm the mind and rejuvenate the body.

To practice Fish Pose, lie down on your back with your legs straight out in front of you. Place your hands on the ground by your sides, with your palms facing down. Press down into your hands, and lift your chest and head up. Gently tuck your chin into your chest, and hold for 5-10 breaths. Release back to lying down.

30 Minute Restorative Yoga Sequence

This 30 minute sequence is designed to help you relax and restore your energy. The poses are all seated or reclining, and are perfect for a quick break during your work day, or anytime you need to de-stress and rejuvenate.

1. Seated Forward Bend (Paschimottanasana)

This pose stretches the spine and hips, and helps to calm the mind.

Sit with your legs straight out in front of you, and fold forward from the hips. If you can reach your toes, clasp them with your hands. Otherwise, let your arms hang down by your sides. Hold for 5-10 breaths, then slowly release.

2. Camel (Ustrasana)

This pose opens the chest and throat, and helps to relieve stress and tension.

Kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward. arch your back and look up at the ceiling. Hold for 5-10 breaths, then release.

3. Child’s Pose (Balasana)

This pose is a gentle backbend that helps to stretch the hips and lower back.

Start on all fours, then fold forward and rest your forehead on the floor. Extend your arms in front of you, and relax your hips and back. Hold for 5-10 breaths, then release.

4. Reclining Hero Pose (Supta Virasana)

This pose stretches the hips, thighs, and groin, and helps to relieve tension in the lower back.

Start by sitting on the floor with your knees bent. Place your feet flat on the floor, then slowly lean back and recline on your back. Place your hands on your thighs, and relax your hips and legs. Hold for 5-10 breaths, then release.

5. Seated Twist (Jathara Parivartanasana)

This pose helps to stretch the spine and hips, and improve digestion.

Sit with your legs straight out in front of you, and twist to the right. Place your right hand on the floor behind you, and left hand on your right knee. Gently pull your right knee toward your chest, and hold for 5-10 breaths. Switch sides and repeat.

6. Legs Up the Wall (Viparita Karani)

This pose is a great way to relax and rejuvenate your body and mind.

Sit next to a wall, and place your legs up the wall. Rest your head and arms on the floor, and relax in the pose for 5-10 minutes.