Power Yoga One Hour Sequence
This sequence is designed to give you a full body workout in one hour. It is a power yoga sequence that is meant to be vigorous and challenging.
1. Warm up with a few sun salutations
2. Standing poses: triangle, warrior 1 and 2, reverse warrior, half moon
3. Forward folds: paschimottanasana, urdhva dhanurasana
4. Backbends: bridge, camel
5. Inversions: headstand, handstand, forearm stand
6. Restorative poses: savasana
Morning Yoga Energizing Morning Sequence Youtubeyoutube
Wake up and greet the day with a smile and a yoga sequence that will energize your body and your mind! This sequence is perfect to do in the morning, but can be done any time of day that you need a little energy boost.
The sequence begins with a few basic poses to warm up your body, then moves into some more energizing poses. Be sure to take your time and breathe deeply in each pose. This sequence should last about 15 minutes.
1. Sun Salutations – A series of poses that warm up your entire body, these are a great way to start any yoga sequence.
2. Downward Dog – This pose stretches your hamstrings and calves, and is a great way to wake up your body.
3. Half Camel – This pose stretches your back and chest, and is a great way to open up your body.
4. Warrior I – This pose strengthens your legs and opens your hips.
5. Chair Pose – This pose strengthens your legs and glutes, and is a great way to start your day.
6. Tree Pose – This pose strengthens your thighs and calves, and helps you focus on your breath.
7. Half Moon Pose – This pose strengthens your arms and legs, and helps to improve balance.
8. Triangle Pose – This pose stretches your hamstrings and calves, and opens your hips.
9. Downward Facing Dog – This pose stretches your hamstrings and calves, and is a great way to end your sequence.
Lung Meridian Yoga Sequence
The Lung Meridian is one of the 12 primary meridians in traditional Chinese medicine. It is responsible for the circulation of qi (energy) and blood in the body, and is associated with the lungs and respiratory system.
The Lung Meridian Yoga Sequence is designed to stimulate and energize the Lung Meridian, and to help improve respiratory function. The sequence consists of a series of yoga poses that are performed in a specific order, and can be practiced daily.
The sequence begins with a few simple warm-up poses to get the body moving and prepare it for the more challenging poses. The next few poses work the upper body and shoulders, and help to open the chest and lungs. The sequence then moves on to a series of poses that work the lower body and hips, and finally ends with a few relaxation poses.
The Lung Meridian Yoga Sequence is a great way to improve respiratory function, and can be practiced daily to help keep the lungs healthy and energized.
Iyengar Yoga Home Practice Sequence Level 2
1. Sun Salutations
2. Standing poses
3. Backbends
4. Twists
5. Forward bends
6. Hip openers
7. Inversions
8. Restorative poses
Sun Salutations
The sun salutation is a sequence of poses that warms up the body and mind. It is a great way to start your yoga practice, or to use as a warm-up before more strenuous poses.
Stand in Mountain Pose with your feet together.
Inhale and raise your arms overhead, clasping your hands together.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Mountain Pose.
Repeat the sequence 5-10 times.
Standing poses
In standing poses, you learn to ground yourself through your feet and feel the stability of the earth beneath you. You also learn to extend your energy upward through your torso and out through your fingertips.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Mountain Pose.
Repeat the sequence 5-10 times.
Backbends
Backbends open the front of the body and expand the chest. They also stretch the hamstrings and spinal muscles.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Camel Pose.
Exhale and release to Child’s Pose.
Repeat the sequence 5-10 times.
Twists
Twists are a great way to massage the internal organs and to release tension in the spine.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Twisted Chair Pose.
Exhale and release to Half Camel Pose.
Repeat the sequence 5-10 times.
Forward bends
Forward bends open the hips and stretch the hamstrings.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Standing Forward Bend.
Exhale and release to Seated Forward Bend.
Repeat the sequence 5-10 times.
Hip openers
Hip openers are poses that stretch the hips and groin. They are often used in yoga to prepare for inversions.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Triangle Pose.
Exhale and release to Half Moon Pose.
Repeat the sequence 5-10 times.
Inversions
Inversions are poses in which the body is inverted, or turned upside down. They are a great way to stretch and energize the body.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Handstand.
Exhale and release to Downward-Facing Dog.
Repeat the sequence 5-10 times.
Restorative poses
Restorative poses are poses in which you relax and rest in. They are a great way to end your yoga practice, or to use as a break in between more strenuous poses.
Start in Mountain Pose.
Take a big inhale and raise your arms overhead.
Exhale and fold forward, keeping your spine lengthened.
Inhale and raise your torso back to standing.
Exhale and step or jump back to plank pose.
Lower your body to the floor and do a push-up.
Inhale and press up to Cobra Pose.
Exhale and release to Downward-Facing Dog.
Inhale and step or jump forward to Child’s Pose.
Exhale and release to Corpse Pose.
Gratitude Restorative Yoga Sequence
Hello, everyone!
We’re back with another yoga sequence, this time focusing on the benefits of gratitude.
This sequence is designed to open the heart and cultivate feelings of gratitude and appreciation.
The poses are all gentle and restorative, making it a perfect sequence for beginners or for anyone who wants to take things slow and easy.
So let’s get started!
1. Begin in a comfortable seated position.
Take a few deep breaths in and out, and allow yourself to settle in.
2. Bring your hands to prayer position in front of your heart.
Take a few deep breaths in and allow yourself to feel the connection between your heart and your hands.
3. On an inhale, reach your arms up overhead.
On an exhale, fold forward, keeping your hands in prayer position in front of your heart.
4. Take a few deep breaths in and out here, letting yourself sink deeper into the pose.
5. When you’re ready, slowly come back to seated position.
6. Take a moment to reflect on all the things you’re grateful for.
Allow the feelings of gratitude to wash over you, and enjoy this moment of peace and relaxation.
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.
