Printable Yoga Flow Sequence
for a Healthy Back
Namaste Yogis!
If you’re like me, you spend a lot of time sitting at a desk. Whether it’s at work or at home, sitting for long periods of time can be tough on our backs. That’s why I like to do a quick yoga flow sequence to help keep my back healthy and happy.
This sequence is designed to open up the spine and stretch out the back muscles. It’s also a great way to start your day or to end a long day of work. So, without further ado, here is my yoga flow sequence for a healthy back!
1. Seated Spinal Twist
This pose is a great way to open up the spine and stretch out the back muscles. To do this pose, sit in a comfortable seated position and twist your torso to the right. Reach your left arm behind you and hold onto your right ankle or shin. Hold this pose for a few deep breaths, then switch sides.
2. Cat-Cow
This pose is a great way to warm up the spine and stretch out the back muscles. To do this pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale as you arch your back and look up, then exhale as you tuck your chin and round your back. Continue moving back and forth between these poses for a few breaths.
3. Downward-Facing Dog
This pose is a great way to stretch out the back muscles and open up the spine. To do this pose, start in a tabletop position with your hands directly below your shoulders and your knees directly below your hips. Then, tuck your toes and lift your hips up in to the air, forming an upside down V-shape with your body. Hold this pose for a few deep breaths.
4. Child’s Pose
This pose is a great way to relax the back muscles and stretch out the spine. To do this pose, start in a kneeling position. Then, fold forward and rest your forehead on the floor. Extend your arms out in front of you and let your body relax in to the pose. Hold this pose for a few deep breaths.
5. Bridge Pose
This pose is a great way to stretch out the back muscles and open up the spine. To do this pose, start in a supine position (on your back) with your feet flat on the floor and your knees bent. Then, lift your hips up in to the air, forming a bridge shape with your body. Hold this pose for a few deep breaths.
6. Camel Pose
This pose is a great way to stretch out the back muscles and open up the spine. To do this pose, start in a kneeling position. Then, reach your hands back and grab onto your heels. Arch your back and look up, holding this pose for a few deep breaths.
7. Corpse Pose
This pose is a great way to relax the back muscles and stretch out the spine. To do this pose, start in a supine position (on your back) with your feet flat on the floor and your knees bent. Close your eyes and let your body relax in to the pose. Hold this pose for a few minutes.
I hope you enjoy this yoga flow sequence for a healthy back!
Floor Sequences Yoga
is a unique form of exercise that sequences postures (or poses) together in a specific order. The goal is to move smoothly from one posture to the next, without stopping, and to hold each posture for a specific length of time. Floor Sequences Yoga is a great way to improve your strength, flexibility, and balance.
The best way to start a Floor Sequence Yoga practice is to find a comfortable place to sit or lie down. You can also use a wall for support if needed. Once you are in a comfortable position, take a few deep breaths and relax your body.
The first posture in a Floor Sequence Yoga practice is usually a seated forward fold. To do this posture, sit on the floor with your legs straight out in front of you. Fold forward, letting your head and neck hang down. If it is comfortable for you, reach for your toes. Hold the posture for a few seconds, then slowly release and return to the starting position.
The second posture in a Floor Sequence Yoga practice is usually a shoulder stretch. To do this posture, stand with your feet hip-width apart. Reach your right arm straight up overhead, and bend your left elbow. Reach your left hand behind your back and grasp your right elbow. Gently pull your right elbow towards your left shoulder. Hold the posture for a few seconds, then release and switch sides.
The third posture in a Floor Sequence Yoga practice is usually a chest opener. To do this posture, stand with your feet hip-width apart. Reach your arms straight out to your sides, parallel to the floor. Turn your palms up. Gently press your hands away from your body. Hold the posture for a few seconds, then release and return to the starting position.
The fourth posture in a Floor Sequence Yoga practice is usually a hip opener. To do this posture, stand with your feet hip-width apart. Reach your right arm straight out to the side, and bend your left knee. Reach your left hand behind your back and grasp your right ankle. Gently pull your right ankle towards your left hip. Hold the posture for a few seconds, then release and switch sides.
The fifth posture in a Floor Sequence Yoga practice is usually a backbend. To do this posture, lie on your back on the floor. Bend your knees, and place your feet flat on the floor. Reach your arms straight out to the sides, parallel to the floor. Turn your palms up. Gently press your hands away from your body. Hold the posture for a few seconds, then release and return to the starting position.
The sixth posture in a Floor Sequence Yoga practice is usually a relaxation posture. To do this posture, lie on your back on the floor. Close your eyes and relax your body. Take a few deep breaths and relax your mind.
Relaxing Evening Yoga Sequence
When the day is done and it’s time to unwind, there’s no better way to do so than with a relaxing yoga sequence. This sequence is designed to help you release any tension you may have accumulated throughout the day and to get you ready for a good night’s sleep.
The sequence begins with some gentle stretching to warm up the body. Next, we’ll move on to some deep breathing exercises to help you calm and focus the mind. The final portion of the sequence is a series of yoga poses that will help you relax and de-stress.
So, without further ado, let’s get started!
The first pose in the sequence is Child’s Pose. This pose is a great way to release tension in the neck and shoulders. To do Child’s Pose, kneel on the floor and then lean forward, resting your forehead on the floor. Extend your arms out in front of you and let your hips rest on your heels. Stay in this pose for a few deep breaths, and then slowly release and move on to the next pose.
Next, we’ll move on to the Cat-Cow pose. This pose helps to loosen up the spine and release tension in the back. To do Cat-Cow, start on your hands and knees on the floor. Inhale as you arch your back and look up, and then exhale as you round your back and tuck your chin. Continue to move back and forth between these two poses, breathing deeply as you go.
The next pose is the Downward-Facing Dog pose. This pose is a great way to stretch out the hamstrings, calves, and back. To do Downward-Facing Dog, start in a kneeling position. Place your hands on the floor in front of you and then press your hips up and back, extending your legs and feet behind you. Hold this pose for a few deep breaths, and then release and move on to the next pose.
The next pose is the Triangle pose. This pose is a great way to stretch the hamstrings and the sides of the body. To do Triangle pose, stand with your feet hip-width apart and extend your arms out to the sides, parallel to the floor. Turn your left foot out and extend your left hand toward the floor. Reach your right hand up toward the ceiling. Hold this pose for a few deep breaths, and then release and repeat on the other side.
The final pose in the sequence is the Corpse pose. This pose is a great way to relax the body and mind. To do Corpse pose, lie down on your back on the floor. Extend your arms and legs outstretched, and let your head and neck relax. Stay in this pose for a few minutes, and then slowly release and return to your starting position.
When you’re done with the sequence, take a few minutes to relax and let the stress of the day melt away. Breathe in and out deeply, and allow yourself to drift off to sleep. You’ll feel refreshed and relaxed, and you’ll be ready to take on the world tomorrow!
Dru Yoga Earth Sequence
is a complete, all-levels yoga class that links together poses with breath and intention to create a moving meditation. The sequence begins with a warm up to open the body and get the blood flowing, followed by a sequence of standing poses, twists, and hip openers. The class ends with a guided relaxation to allow you to sink deep into the poses and experience the benefits of yoga.
Energizing Yin Yoga Sequence
Today we are going to energize our yin practice with a sequence that will wake up the body and get the blood flowing. This sequence is best done at the beginning of your practice, before you start to settle in to your yin poses.
1. Start in a standing position with your feet hip-width apart. Take a deep breath in and as you exhale, bend your knees and jump up into a squat. As you jump up, reach your arms overhead and clap your hands together.
2. Inhale and jump up into a high lunge, with your front knee bent and your back leg extended behind you. Reach your arms up overhead.
3. Exhale and step your back leg forward into a low lunge. Reach your arms up overhead.
4. Inhale and jump up into a standing position.
