Pregnancy Yoga Sequence Third Trimester
This yoga sequence is designed specifically for the third trimester of pregnancy, when your body is growing and changing more rapidly than ever. It can help to support you through the physical and emotional changes of this stage of pregnancy.
1. Start in a comfortable seated position, with your spine tall and your shoulders relaxed. Take a few deep breaths in and out, and allow yourself to settle into the present moment.
2. Bring your hands together in front of your heart in a prayer position. Inhale as you lift your chest and look up, and exhale as you bow forward, resting your forehead on your hands. Take a few deep breaths here, allowing yourself to relax into the pose.
3. Come back to a seated position, and extend your right leg out in front of you. Bend your knee and place your right hand on your right ankle. Inhale as you lift your chest and look up, and exhale as you fold forward, resting your forehead on your right knee. Take a few deep breaths here, allowing yourself to relax into the pose.
4. Switch legs and repeat on the left side.
5. Come back to a seated position, and extend your arms out to your sides, parallel to the floor. Inhale as you lift your chest and look up, and exhale as you fold forward, resting your forehead on the floor. Take a few deep breaths here, allowing yourself to relax into the pose.
6. Come back to a seated position, and hug your knees into your chest. Take a few deep breaths in and out, feeling the breath travel deeply into your belly. Allow yourself to relax and soak in the calm and peace that this pose brings.
7. Stay here for a few minutes, or until you feel ready to move on.
This yoga sequence is designed to support you through the physical and emotional changes of the third trimester of pregnancy. It can help to ease discomfort, relieve stress and anxiety, and promote feelings of calm and peace. If you are experiencing any physical discomfort or pain, please consult with your doctor before practicing any of these poses.
Sun Salutation Sequence In Yoga
The sun salutation sequence (Surya Namaskar) is a series of 12 poses that are performed in a dynamic flow. The sequence is designed to energize and invigorate the body, while also providing a cardiovascular workout.
The sun salutation sequence begins with the mountain pose (Tadasana), which is a grounding and stabilizing pose. From mountain pose, you will flow into the forward fold ( Uttanasana), which stretches the hamstrings and opens the chest. Next, you will move into the plank pose ( Phalakasana), which strengthens the arms, shoulders, and core.
From plank pose, you will flow into the upward dog pose (Urdhva Mukha Svanasana), which stretches the spine and opens the chest. Next, you will move into the downward dog pose ( Adho Mukha Svanasana), which strengthens the arms, shoulders, and legs.
From downward dog pose, you will flow into the lunge pose (Anjaneyasana), which stretches the groin and hip flexors. Next, you will flow into the warrior I pose (Virabhadrasana I), which strengthens the legs and glutes.
From warrior I pose, you will flow into the warrior II pose (Virabhadrasana II), which strengthens the legs and glutes. Next, you will flow into the reverse warrior pose (Viparita Virabhadrasana), which stretches the groin and hip flexors.
From reverse warrior pose, you will flow into the boat pose (Navasana), which strengthens the abs and lower back. Next, you will flow into the bridge pose (Setu Bandhasana), which strengthens the glutes and hamstrings.
From bridge pose, you will flow into the final pose in the sequence, the cooling pose (Savasana). Savasana is a resting pose that allows the body to relax and restore.
The sun salutation sequence is a great way to energize the body and get your heart rate up. It is also a great way to improve flexibility and strength. If you are new to yoga, start with the basic sun salutation sequence and work your way up to the more advanced poses.
Sexy Yoga Sequence
for Beginners
If you’re looking to spice up your yoga routine, or you’re a beginner just starting out, this sexy yoga sequence is perfect for you!
This sequence is designed to help you feel more flexible and open, while also toning and strengthening your body. It’s a great way to start your day, or to use as a cooldown after a more vigorous yoga practice.
1. Start by standing in Tadasana (Mountain Pose).
2. Inhale, and reach your arms up overhead.
3. Exhale, and fold forward, hinging at your hips.
4. Reach your hands toward the floor, or if you can’t reach, clasp your hands together in front of you.
5. Hold for a few breaths, then slowly rise back to standing.
6. Next, step your left foot forward and come into a low lunge.
7. Reach your right arm overhead, and twist your torso to the right.
8. Hold for a few breaths, then switch sides and repeat.
9. From here, step your right foot forward into a low lunge.
10. Reach your left arm overhead, and twist your torso to the left.
11. Hold for a few breaths, then switch sides and repeat.
12. Finally, come into a seated position with your legs crossed.
13. Reach your arms overhead, and on an exhale, fold forward.
14. Hold for a few breaths, then slowly rise back to seated.
15. Repeat this sequence 2-3 times.
Hatha Yoga Level 2 Sequence
The following sequence is designed to help you build on the basic hatha yoga poses learned in Level 1 and to help you deepen your practice.
1. Sun Salutation A (Surya Namaskar A)
2. Mountain Pose (Tadasana)
3. Standing Forward Bend (Uttanasana)
4. Halfway Lift (Ardha Uttanasana)
5. Downward-Facing Dog (Adho Mukha Svanasana)
6. Plank Pose (Phalakasana)
7. Cobra Pose (Bhujangasana)
8. Upward-Facing Dog (Urdhva Mukha Svanasana)
9. Child’s Pose (Balasana)
10. Seated Forward Bend (Paschimottanasana)
11. Twisted Seated Forward Bend (Parshvottanasana)
12. Headstand (Sirsasana) or Forearmstand (Parsva Sirsasana)
13. Shoulderstand (Salamba Sarvangasana)
14. Camel Pose (Ustrasana)
15. Fish Pose (Matsyasana)
16. Locust Pose (Salabhasana)
17. Bow Pose (Dhanurasana)
18. Wheel Pose (Urdhva Dhanurasana)
19. Triangle Pose (Trikonasana)
20. Half Moon Pose (Ardha Chandrasana)
21. Warrior I Pose (Virabhadrasana I)
22. Warrior II Pose (Virabhadrasana II)
23. Reverse Warrior Pose (Viparita Virabhadrasana)
24. Triangle Pose (Trikonasana)
25. Half Moon Pose (Ardha Chandrasana)
26. Standing Forward Bend (Uttanasana)
27. Mountain Pose (Tadasana)
1. Sun Salutation A (Surya Namaskar A)
The sun salutation is a series of poses that warms up the body and mind for a more vigorous practice. It is a great way to start your yoga practice or to use as a warm-up before more challenging poses.
Start in mountain pose. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. Inhale as you come halfway up, then exhale as you fold back down. Inhale as you come into downward-facing dog. Exhale as you step or jump back into plank pose. Inhale as you lower down to the floor. Exhale as you come into Cobra Pose. Inhale as you come up into Upward-Facing Dog. Exhale as you step or jump back into Downward-Facing Dog. Inhale as you fold forward into Standing Forward Bend. Exhale as you come into Mountain Pose.
2. Mountain Pose (Tadasana)
Mountain pose is the foundation for all other poses. It is a simple pose that can be done anywhere, anytime.
Start in mountain pose. Spread your feet hip-width apart. Ground down through your feet and feel your body lengthen up through your spine. Relax your shoulders and allow your neck to lengthen. Gaze straight ahead or slightly upward. Hold for 5-10 breaths.
3. Standing Forward Bend (Uttanasana)
Standing forward bend is a great pose to release tension in the hips, lower back, and hamstrings.
Start in mountain pose. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. Bend your knees as much as needed to get your torso down to your thighs. Relax your head and neck. Hold for 5-10 breaths.
4. Halfway Lift (Ardha Uttanasana)
Halfway lift is a great way to start to build strength in the spine and to open the chest.
Start in standing forward bend. Inhale as you come halfway up. Exhale as you fold back down.
5. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-facing dog is a great pose to stretch the hamstrings, calves, and back. It also helps to calm the mind.
Start in plank pose. Exhale as you lower down to the floor. Spread your fingers wide and press down into the floor with your hands. Lift your hips up and back, pressing your heels toward the floor. Gaze straight ahead or slightly downward. Hold for 5-10 breaths.
6. Plank Pose (Phalakasana)
Plank pose is a great way to build strength and endurance in the core and arms.
Start in downward-facing dog. Exhale as you step or jump your feet forward to come into a plank pose. Keep your shoulders stacked over your wrists and your core engaged. Hold for 5-10 breaths.
7. Cobra Pose (Bhujangasana)
Cobra pose is a great way to open the chest and stretch the spine.
Start in plank pose. Inhale as you lower down to the floor. Exhale as you come into Cobra Pose. Keep your shoulders stacked over your wrists and your core engaged. Press down into the floor with your hands and lift your chest up. Gaze straight ahead or slightly upward. Hold for 5-10 breaths.
8. Upward-Facing Dog (Urdhva Mukha Svanasana)
Upward-facing dog is a great way to open the chest and stretch the spine.
Start in Cobra Pose. Inhale as you come up into Upward-Facing Dog. Keep your shoulders stacked over your wrists and your core engaged. Press down into the floor with your hands and lift your chest and thighs up. Gaze straight ahead or slightly upward. Hold for 5-10 breaths.
9. Child’s Pose (Balasana)
Child’s pose is a great way to relax the body and mind.
Start in downward-facing dog. Exhale as you step or jump your feet forward to come into a plank pose. Keep your shoulders stacked over your wrists and your core engaged. Bend your knees and lower your torso to the floor. Bring your forehead to the floor and relax your arms by your sides. Hold for 5-10 breaths.
10. Seated Forward Bend (Paschimottanasana)
Seated forward bend is a great pose to stretch the hamstrings and spine.
Start in Staff Pose. Inhale as you reach your arms up overhead. Exhale as you fold forward, keeping your spine long. Bend your knees as much as needed to get your torso down to your thighs. Relax your head and neck. Hold for 5-10 breaths.
11. Twisted Seated Forward Bend (Parshvottanasana)
Twisted seated forward bend is a great pose to stretch the hamstrings and spine.
Start in seated forward bend. Inhale as you reach your arms up overhead. Exhale as you twist to the right, bringing your right hand to the outside of your right thigh. Keep your spine long and your chest open. Look over your right shoulder. Hold for 5-10 breaths. Repeat on the other side.
12. Headstand (Sirsasana) or Forearmstand (Parsva Sirsasana)
Headstand is a great way to stretch the spine and calm the mind. Forearmstand is a great way to build strength and endurance in the arms and core.
If you are doing headstand, start in downward-facing dog. Exhale as you step or jump your feet forward to come into a plank pose. Keep your shoulders stacked over your wrists and your core engaged. Bend your knees and lower your torso to the floor. Bring your forehead to the floor. Interlace your fingers and place the top of your head on the floor between your hands. If you are doing forearmstand, start in downward-facing dog. Exhale as you step or jump your feet forward to come into a plank pose. Keep your shoulders stacked over your wrists and your core engaged. Bend your knees and lower your torso to the floor. Place your forearms on the floor, parallel to each other. Inhale as you lift your hips up and back, pressing your heels toward the floor. Look straight ahead or slightly downward. Hold for 5-10 breaths.
13. Shoulderstand (Salamba Sarvangasana)
Shoulderstand is a great way to stretch the spine and calm the mind.
Start in headstand. Exhale as you lower your legs
Nancy Nelson Yin Yoga Sequence
The Nancy Nelson Yin Yoga Sequence is a series of postures designed to release tension and open the body. The sequence begins with a few simple postures to warm up the body, followed by a series of poses that target the hips, back, and shoulders. The sequence ends with a few calming poses to relax the body and mind.
The Nancy Nelson Yin Yoga Sequence is a great sequence for beginners, as it is gentle and easy to follow. It can also be used as a basic sequence for those who want to practice yin yoga. The sequence can be practiced in any order, but it is typically recommended that you begin with the poses that warm up the body, and then move on to the hip and back poses.
The Nancy Nelson Yin Yoga Sequence is as follows:
1. Sun Salutations
2. Cat-Cow Pose
3. Downward-Facing Dog Pose
4. Triangle Pose
5. Half Camel Pose
6. Child’s Pose
7. Seated Forward Bend
8. Sphinx Pose
9. Fish Pose
10. Corpse Pose
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.
