Prone Yoga Sequence
for Better Sleep
There are many reasons why people might not be getting the sleep they need, including stress, anxiety, and various health conditions. However, one often-overlooked reason for poor sleep is simply not getting enough exercise. A recent study found that people who get regular exercise are more likely to get a good night’s sleep.
While any type of exercise can help improve sleep, yoga may be especially beneficial, as it combines physical activity with deep relaxation. A recent study found that people who did yoga regularly were more likely to get a good night’s sleep than those who didn’t do yoga.
The following yoga sequence is designed to help you get a good night’s sleep. It can be done in the morning or evening, depending on when you prefer to do yoga.
1. Sukhasana (Easy Pose)
This pose is a simple, calming pose that can help you get ready for bed. Sit in a comfortable position with your spine straight and your hands resting in your lap. Close your eyes and focus on your breath.
2. Child’s Pose
This pose is a gentle stretch that can help relieve tension in the neck and shoulders. Come down onto your hands and knees, then sit back on your heels. Reach your arms out in front of you and fold forward, resting your forehead on the floor. Stay in this pose for a few deep breaths.
3. Cat-Cow Pose
This pose is a gentle spinal stretch that can help relieve tension in the back and neck. Come down onto your hands and knees, then slowly arch your back up and look up at the ceiling. Hold for a few seconds, then tuck your chin and round your back, looking at your bellybutton. Hold for a few seconds before returning to Cat Pose. Repeat this sequence a few times.
4. Downward-Facing Dog
This pose is a classic yoga pose that is great for stretching the hamstrings and spine. Come down onto all fours, then press your hips up and back, extending your legs and arms. Hold for a few seconds, then release and come back to Downward-Facing Dog. Repeat a few times.
5. Camel Pose
This pose is a deep backbend that can help relieve tension in the back and neck. Come down onto your knees, then reach your arms up and back, arching your back. Hold for a few seconds, then release and come back to Child’s Pose.
6. Legs-Up-the-Wall Pose
This pose is a gentle inversion that can help relieve tension in the neck and shoulders. Lie down on your back and scoot your hips up to the wall. Place your legs up the wall and relax your arms at your sides. Stay in this pose for a few minutes, breathing deeply.
7. Savasana (Corpse Pose)
This pose is a relaxation pose that can help you calm the mind and body. Simply lie down on your back and relax your arms and legs. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.
A 10-Minute Morning Yoga Sequence For Beginners Doyouyogadoyouyoga.Com
Beginning your day with some yoga is a great way to get your body moving and your mind focused. This 10-minute morning yoga sequence is designed for beginners, but can be modified to fit any level of practice.
1. Start in mountain pose. (Tadasana)
2. Inhale and reach your arms overhead, then exhale and fold forward, keeping your spine long. (Modified Uttanasana)
3. Inhale and rise up to standing, then exhale and step or jump your feet 3-4 feet apart.
4. Turn your left foot in about 45 degrees and your right foot out 90 degrees.
5. Reach your arms out to the sides and parallel to the ground.
6. Bend your left knee and lower your body toward the ground. (Modified Warrior I)
7. Keep your spine long and your hips squared to the front of your mat.
8. Hold for a few breaths, then switch sides.
9. When you’re finished, stand in mountain pose and take a few deep breaths.
This yoga sequence is a great way to start your day, but can also be done at any time of day when you need a little energy boost or a moment of calm. If you have any injuries or are pregnant, please consult with your doctor before starting any new exercise routine.
Senior Yoga Sequence
The body changes as we age. Our bones may shrink and our muscles may weaken. Our balance and coordination may decline. Our joints may become less flexible. But we don’t have to let our body change dictate how we live. We can embrace our aging process and use it as an opportunity to grow and learn. Yoga is a great way to do that.
A yoga practice can help us to become more aware of our body and its limitations. It can help us to find new ways to move and to strengthen our muscles. It can help us to improve our balance and our coordination. And it can help us to keep our joints flexible.
A yoga practice can also help us to deal with the physical and emotional changes that come with aging. It can help us to feel more flexible and more agile. It can help us to feel stronger and more balanced. And it can help us to feel more relaxed and more at peace with ourselves.
The following sequence is designed for seniors. It includes poses that are gentle and safe for those with limited mobility and flexibility. It also includes poses that can help to improve balance and coordination. If you are not a senior, you can still benefit from this sequence. It can help to improve your flexibility, balance, and coordination. It can also help to keep your body healthy and strong.
Start with a few minutes of gentle warm-up exercises. Walk, jog, or dance around the room. Swing your arms and move your body in all directions. Stretch your arms and legs. Reach up to the sky and down to the earth.
Stand in Mountain Pose. Ground your feet into the earth. Engage your quadriceps and press your hips forward. Reach up through your spine and towards the sky. Relax your shoulders and let your arms hang down by your sides.
Stand in Mountain Pose. Shift your weight to your left foot. Bend your right knee and place the sole of your right foot on your left inner thigh. Reach up through your spine and towards the sky. Look up and reach for the sky. Hold for 5-10 breaths.
Switch sides and repeat.
Warrior I Pose
Start in Mountain Pose. Step your left foot back and turn your left heel in. Bend your left knee and reach your left arm towards the sky. Reach your right arm towards the earth. Look up and reach for the sky. Hold for 5-10 breaths.
Switch sides and repeat.
Come into Downward Dog. Spread your fingers wide and press your heels into the earth. Reach your tailbone up towards the sky. Relax your head and neck. Hold for 5-10 breaths.
From Downward Dog, press your palms into the earth and lift your torso and thighs into the air. Reach your tailbone up towards the sky. Look up and reach for the sky. Hold for 5-10 breaths.
Start on all fours. Inhale and arch your back, lifting your head and tailbone up towards the sky. Exhale and round your back, tucking your chin and tailbone towards the earth. Repeat 5-10 times.
Start in Downward Dog. Step your right foot forward between your hands. Bend your right knee and lower your hips towards the earth. Reach your left arm towards the sky. Hold for 5-10 breaths.
Switch sides and repeat.
Lie on your back with your feet flat on the ground and your knees bent. Place your hands on the floor by your sides. Press into your feet and lift your hips up into the air. Hold for 5-10 breaths.
Finish with a few minutes of gentle stretching. Reach your arms and legs in all directions. Hold each pose for 5-10 breaths.
Fun Yoga Flow Sequences
If you are new to yoga, or if you are looking for some new ideas to spice up your practice, here are a few fun yoga flow sequences to try!
1. Sun Salutation A: This sequence is a great way to warm up your body and get your blood flowing. Start in Mountain Pose (Tadasana), then step or jump your feet hips-width apart. Inhale as you reach your arms up to the sky, and exhale as you fold forward into a Forward Bend ( Uttanasana). Inhale as you reach your arms up and arch your back, then exhale as you fold forward into a Forward Bend. Inhale as you reach your arms up and jump your feet back to Mountain Pose. Exhale as you bow your head to your knees in Child’s Pose ( Balasana). Repeat this sequence 3-5 times.
2. Downward-Facing Dog (Adho Mukha Svanasana): This pose is a great way to stretch out your hamstrings, calves, and shoulders. Start in Tabletop Pose (with your hands and knees on the ground, shoulder-width apart), then tuck your toes and lift your hips up in the air to form Downward-Facing Dog. Hold for 5-10 breaths.
3. Crescent Lunge (Anjaneyasana): This pose is a great way to stretch your hips, quads, and chest. Start in Downward-Facing Dog, then step your right foot forward between your hands. Lunge forward, sinking your hips down towards the ground. Extend your arms overhead, and hold for 5-10 breaths. Repeat on the other side.
4. 3-Legged Downward-Facing Dog (Eka Pada Adho Mukha Svanasana): This pose is a great way to stretch your hamstrings and hips. Start in Downward-Facing Dog, then lift your right leg up in the air. Bend your left knee and place your left foot on the ground in front of you. Straighten your right leg and press your heel into the ground. Hold for 5-10 breaths, then switch sides.
5. Camel (Ustrasana): This pose is a great way to stretch your chest and hips. Start in Tabletop Pose, then reach your hands back to grab your heels. Push your hips forward and arch your back, extending your chest towards the sky. Hold for 5-10 breaths.
6. Child’s Pose (Balasana): This pose is a great way to relax and stretch your hips, thighs, and ankles. Start in Tabletop Pose, then tuck your toes and fold forward, bringing your forehead to the ground. Extend your arms out in front of you, and hold for 5-10 breaths.
Core 26 Yoga Sequence
The yoga sequence below is designed to help you build a strong foundation in your practice. It is a 26-pose sequence that is meant to be practiced daily.
1. Mountain Pose
2. Downward Dog
3. Forward Fold
4. Half Moon
6. Warrior I
7. Warrior II
8. Reverse Triangle
9. Extended Triangle
10. Half Camel
12. Chair Pose
13. Warrior III
14. Tree pose
15. Half Moon pose
16. Triangle pose
17. Extended Triangle pose
18. Half Camel pose
19. Camel pose
20. Chair pose
21. Warrior III
22. Triangle pose
23. Extended Triangle pose
24. Half Pigeon
26. Happy Baby
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.