Pre Natal Yoga Sequencing
The prenatal yoga sequence is designed to help you stay strong and flexible during your pregnancy. The poses are also helpful for postnatal recovery. Always consult with your doctor before starting a yoga practice.
1. Sun Salutations: Start your practice with a few rounds of sun salutations to warm up your body.
2. Downward Dog: This pose elongates your spine and opens your chest.
3. Child’s Pose: This pose is a great way to rest and release tension in your back.
4. Cat-Cow: This pose helps to stretch your back and open your chest.
5. Triangle Pose: This pose helps to stretch your hips and open your chest.
6. Warrior I: This pose strengthens your legs and opens your hips.
7. Warrior II: This pose strengthens your legs and opens your hips.
8. Extended Triangle Pose: This pose stretches your torso and hips.
9. Half Camel Pose: This pose stretches your back and opens your chest.
10. Bridge Pose: This pose strengthens your legs and spine.
11. Seated Forward Bend: This pose stretches your hamstrings and spine.
12. Reclining Hero Pose: This pose stretches your hips and groin.
13. Child’s pose: This pose is a great way to rest and release tension in your back.
14. Corpse Pose: This pose allows you to relax and rest.
Sequences Of Surya Namaskar In Bihar School Of Yoga
The Bihar School of Yoga follows a specific sequence for Surya Namaskar. The sequence is as follows:
1. Pranamasana (Prayer Pose)
2. Hasta Uttanasana (Raised Arm Pose)
3. Pada Hasthasana (Hand to Foot Pose)
4. Ashwa Sanchalanasana (Equestrian Pose)
5. Dandasana (Staff Pose)
6. Chakrasana (Wheel Pose)
7. Ardha Matsyendrasana (Half Lord of the Fishes Pose)
8. Paschimottanasana (Seated Forward Bend Pose)
9. Purvottanasana (Upward Plank Pose)
10. Bhujangasana (Cobra Pose)
11. Shalabhasana (Locust Pose)
12. Dhanurasana (Bow Pose)
13. Ardha Chandrasana (Half Moon Pose)
14. Surya Namaskar A
Prenatal Yoga Sequence Ideas
Pregnancy is an incredible time in a woman’s life. Her body is growing and changing in ways that she could never have imagined. Her mind and spirit are also changing and growing, as she prepares to become a mother. Yoga can be a wonderful way to connect with these changes, and to help prepare her body and mind for the birth of her child.
A prenatal yoga sequence can help to strengthen the muscles that will be used during labor, as well as help to relax and prepare the mind and body for the experience. It is important to consult with a doctor before starting a prenatal yoga sequence, to ensure that it is safe for the mother and her baby.
The following sequence can be performed at any time during the pregnancy, but is best done during the second or third trimester.
1. Seated spinal twist: This pose helps to open the hips and stretch the lower back. It also helps to stimulate the digestive system and improve circulation.
2. Cat-cow: This pose helps to stretch the spine and the muscles of the back. It also helps to stimulate the nervous system and improve circulation.
3. Child’s pose: This pose helps to stretch the hips, thighs, and ankles. It also helps to calm the mind and relax the body.
4. Downward facing dog: This pose helps to stretch the spine, calves, and hamstrings. It also helps to stimulate the nervous system and improve circulation.
5. Triangle pose: This pose helps to stretch the hips, thighs, and hamstrings. It also helps to improve balance and stimulate the digestive system.
6. Warrior pose I: This pose helps to strengthen the legs and improve balance. It also helps to stimulate the abdominal organs and improve circulation.
7. Seated forward fold: This pose helps to stretch the hamstrings and the lower back. It also helps to calm the mind and relax the body.
8. Bridge pose: This pose helps to strengthen the muscles of the back and the buttocks. It also helps to stimulate the reproductive system and improve circulation.
9. Corpse pose: This pose helps to calm the mind and relax the body. It is a great pose to do at the end of a prenatal yoga sequence.
Simple Yoga Sequences
for Busy People
Do you ever feel like you don’t have enough time in the day to get everything done? If so, you’re not alone. With our ever-growing to-do lists, it can be tough to find time for ourselves, let alone time for a workout. But don’t worry, simple yoga sequences can help!
Below we’ve listed a few easy yoga sequences that you can do in the comfort of your own home, without having to leave your bed (or even change out of your pajamas). These sequences are perfect for busy people who want to get a quick and easy workout in, without having to sacrifice too much time or energy.
So, whether you’re a busy mom, a student, or someone who just doesn’t have a lot of time on their hands, these simple yoga sequences are for you!
Sequence 1: The Morning Wake-Up
This sequence is perfect for people who want to start their day with a quick and easy yoga workout. It’s a great way to wake up your body and get your day started on the right foot.
To do this sequence, you’ll need:
A yoga mat
A yoga block (optional)
A yoga strap (optional)
1. Start by lying down on your back on your yoga mat.
2. Bring your knees into your chest and hug them tightly.
3. Rock your hips from side to side for a few seconds.
4. Extend your legs out straight and press your heels into the ground.
5. Stretch your arms out to your sides and take a few deep breaths.
6. Hold for a few seconds, then bring your knees back into your chest and hug them tightly.
7. Rock your hips from side to side for a few seconds.
8. Extend your legs out straight and press your heels into the ground.
9. Stretch your arms out to your sides and take a few deep breaths.
10. Hold for a few seconds, then release and lie flat on your back.
Sequence 2: The Basic Sequence
This sequence is a great place to start if you’re new to yoga. It’s simple, but it still provides a good workout.
To do this sequence, you’ll need:
A yoga mat
A yoga block (optional)
A yoga strap (optional)
1. Start by lying down on your back on your yoga mat.
2. Bring your knees into your chest and hug them tightly.
3. Rock your hips from side to side for a few seconds.
4. Extend your legs out straight and press your heels into the ground.
5. Stretch your arms out to your sides and take a few deep breaths.
6. Hold for a few seconds, then bring your knees back into your chest and hug them tightly.
7. Rock your hips from side to side for a few seconds.
8. Extend your legs out straight and press your heels into the ground.
9. Stretch your arms out to your sides and take a few deep breaths.
10. Hold for a few seconds, then release and lie flat on your back.
Sequence 3: The Relaxation Sequence
This sequence is perfect for people who want to relax and de-stress after a long day. It’s a great way to unwind and prepare for bed.
To do this sequence, you’ll need:
A yoga mat
A yoga block (optional)
A yoga strap (optional)
1. Start by lying down on your back on your yoga mat.
2. Bring your knees into your chest and hug them tightly.
3. Rock your hips from side to side for a few seconds.
4. Extend your legs out straight and press your heels into the ground.
5. Stretch your arms out to your sides and take a few deep breaths.
6. Hold for a few seconds, then bring your knees back into your chest and hug them tightly.
7. Rock your hips from side to side for a few seconds.
8. Extend your legs out straight and press your heels into the ground.
9. Stretch your arms out to your sides and take a few deep breaths.
10. Hold for a few seconds, then release and lie flat on your back.
Sequence 4: The Bedtime Sequence
This sequence is perfect for people who want to relax and de-stress before bed. It’s a great way to prepare for a good night’s sleep.
To do this sequence, you’ll need:
A yoga mat
A yoga block (optional)
A yoga strap (optional)
1. Start by lying down on your back on your yoga mat.
2. Bring your knees into your chest and hug them tightly.
3. Rock your hips from side to side for a few seconds.
4. Extend your legs out straight and press your heels into the ground.
5. Stretch your arms out to your sides and take a few deep breaths.
6. Hold for a few seconds, then bring your knees back into your chest and hug them tightly.
7. Rock your hips from side to side for a few seconds.
8. Extend your legs out straight and press your heels into the ground.
9. Stretch your arms out to your sides and take a few deep breaths.
10. Hold for a few seconds, then release and lie flat on your back.
How To Begin A Yoga Sequence
There is no one right way to sequence a yoga class. Some teachers prefer to start with Sun Salutations, others with a standing sequence. You might choose to begin with a relaxation pose, or a pose that warms up the body.
The following sequence is a basic beginner’s sequence that can be used to begin any yoga class.
1. WARM-UP POSE: Mountain Pose
Mountain Pose is a basic standing pose that warms up the body and prepares you for the rest of the sequence.
2. SUN SALUTATIONS: A sequence of poses that flow together, Sun Salutations are a great way to warm up the body.
3. DOWNWARD-FACING DOG: A pose that stretches the back and hamstrings, Downward-Facing Dog is a great way to transition from the Sun Salutations to the standing poses.
4. STANDING POSE: Triangle Pose
Triangle Pose is a standing pose that stretches the sides of the body.
5. STANDING POSE: Warrior I Pose
Warrior I Pose is a standing pose that strengthens the legs and glutes.
6. BALANCE POSE: Half Moon Pose
Half Moon Pose is a balance pose that strengthens the legs and core.
7. RELAXATION POSE: Child’s Pose
Child’s Pose is a relaxation pose that relaxes the body and mind.
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.
