Restorative Prenatal Yoga Sequence Hips
and Pelvis
The hips and pelvis are important areas to focus on during a prenatal yoga practice. The hips and pelvis help to support the weight of the baby, and they can also be a source of pain and discomfort for some women during pregnancy. This sequence focuses on opening and releasing the hips and pelvis. It can be done at any time during your pregnancy, but it is especially helpful during the third trimester.
1. Start in a seated position with your legs crossed. Inhale and reach your arms up overhead. Exhale and fold forward, bringing your forehead to your knees. Stay here for a few breaths, then slowly rise back up to seated.
2. Bring your right foot in to your left groin, and press your right knee into your chest. Hold here for a few breaths, then switch legs.
3. Lie down on your back and hug your knees into your chest. Rock back and forth a few times, then extend your legs out straight.
4. Bring your right ankle to your left knee, and press your right knee into your chest. Hold here for a few breaths, then switch legs.
5. Lie down on your back and hug your knees into your chest. Rock back and forth a few times, then extend your legs out straight.
6. From here, you can do a gentle pelvic tilt. Lie down on your back and press your lower back into the floor. Gently tilt your pelvis up, then down. Repeat a few times.
7. Place a yoga block or a rolled-up towel between your knees. Squeeze the block or towel between your knees, and hold here for a few breaths.
8. Finally, come into a comfortable position for final relaxation. Place a yoga block or a rolled-up towel under your head, and allow your entire body to relax. Stay here for a few minutes, then slowly rise back up.
How Many Times Do I Do A Yoga Sequenc
There is no one answer to this question since the number of times you should do a yoga sequence depends on a variety of factors, including your experience level, the type of yoga you are practicing, and your own individual needs and preferences. However, a good rule of thumb is to practice a sequence 3-5 times per week.
If you are a beginner, it is important to start slowly and build up your practice gradually. In the beginning, you may only want to practice a sequence once or twice a week. As you become more comfortable with the poses, you can start practicing more frequently.
If you are an experienced yogi, you may want to do a more challenging sequence more often, such as 3-5 times a week. However, it is always important to listen to your body and not push yourself too hard. If you are feeling tired or sore, take a break and practice a gentler sequence instead.
No matter what your experience level is, it is always important to warm up and cool down properly before and after practicing a yoga sequence. Warming up helps to prepare your body for the poses, while cooling down helps to relax your muscles and restore your energy.
Hatha Yoga Floor Sequence
This sequence is designed to open the hips and spine. It can be done on a yoga mat or a carpet.
1. Lie on your back with your feet flat on the floor and your knees bent. Place your hands on the floor by your sides.
2. Exhale and press your feet into the floor as you lift your hips off the ground. Keep your knees bent and your hands on the floor.
3. Hold for a few seconds and then lower your hips back to the ground.
4. Repeat Steps 2 and 3 a few times.
5. Next, inhale and raise your left leg off the ground.
6. Exhale and lower your left leg to the ground.
7. Repeat Steps 5 and 6 a few times.
8. Then, inhale and raise your right leg off the ground.
9. Exhale and lower your right leg to the ground.
10. Repeat Steps 8 and 9 a few times.
One Hour Relaxing Yoga Sequence
for Beginners
This sequence is designed to give you a one-hour yoga practice that is relaxing and beginner-friendly.
1. Start in mountain pose.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back up to standing.
5. Exhale and step or jump your feet 3-4 feet apart.
6. Inhale and reach your arms up overhead.
7. Exhale and bend your knees, sending your hips down toward the ground.
8. Inhale and press up to standing.
9. Exhale and jump or step your feet together.
10. Inhale and reach your arms up overhead.
11. Exhale and fold forward.
12. Inhale and rise back up to standing.
13. Exhale and step or jump your feet 3-4 feet apart.
14. Inhale and reach your arms up overhead.
15. Exhale and bend your knees, sending your hips down toward the ground.
16. Inhale and press up to standing.
17. Exhale and jump or step your feet together.
18. Inhale and reach your arms up overhead.
19. Exhale and fold forward.
20. Inhale and rise back up to standing.
21. Exhale and step or jump your feet 3-4 feet apart.
22. Inhale and reach your arms up overhead.
23. Exhale and bend your knees, sending your hips down toward the ground.
24. Inhale and press up to standing.
25. Exhale and jump or step your feet together.
26. Inhale and reach your arms up overhead.
27. Exhale and fold forward.
28. Inhale and rise back up to standing.
29. Exhale and step or jump your feet 3-4 feet apart.
30. Inhale and reach your arms up overhead.
31. Exhale and bend your knees, sending your hips down toward the ground.
32. Inhale and press up to standing.
33. Exhale and jump or step your feet together.
34. Inhale and reach your arms up overhead.
35. Exhale and fold forward.
36. Inhale and rise back up to standing.
37. Exhale and step or jump your feet 3-4 feet apart.
38. Inhale and reach your arms up overhead.
39. Exhale and bend your knees, sending your hips down toward the ground.
40. Inhale and press up to standing.
41. Exhale and jump or step your feet together.
42. Inhale and reach your arms up overhead.
43. Exhale and fold forward.
44. Inhale and rise back up to standing.
45. Exhale and step or jump your feet 3-4 feet apart.
46. Inhale and reach your arms up overhead.
47. Exhale and bend your knees, sending your hips down toward the ground.
48. Inhale and press up to standing.
49. Exhale and jump or step your feet together.
50. Inhale and reach your arms up overhead.
51. Exhale and fold forward.
52. Inhale and rise back up to standing.
53. Exhale and step or jump your feet 3-4 feet apart.
54. Inhale and reach your arms up overhead.
55. Exhale and bend your knees, sending your hips down toward the ground.
56. Inhale and press up to standing.
57. Exhale and jump or step your feet together.
58. Inhale and reach your arms up overhead.
59. Exhale and fold forward.
60. Inhale and rise back up to standing.
61. Exhale and step or jump your feet 3-4 feet apart.
62. Inhale and reach your arms up overhead.
63. Exhale and bend your knees, sending your hips down toward the ground.
64. Inhale and press up to standing.
65. Exhale and jump or step your feet together.
66. Inhale and reach your arms up overhead.
67. Exhale and fold forward.
68. Inhale and rise back up to standing.
69. Exhale and step or jump your feet 3-4 feet apart.
70. Inhale and reach your arms up overhead.
71. Exhale and bend your knees, sending your hips down toward the ground.
72. Inhale and press up to standing.
73. Exhale and jump or step your feet together.
74. Inhale and reach your arms up overhead.
75. Exhale and fold forward.
76. Inhale and rise back up to standing.
77. Exhale and step or jump your feet 3-4 feet apart.
78. Inhale and reach your arms up overhead.
79. Exhale and bend your knees, sending your hips down toward the ground.
80. Inhale and press up to standing.
81. Exhale and jump or step your feet together.
82. Inhale and reach your arms up overhead.
83. Exhale and fold forward.
84. Inhale and rise back up to standing.
85. Exhale and step or jump your feet 3-4 feet apart.
86. Inhale and reach your arms up overhead.
87. Exhale and bend your knees, sending your hips down toward the ground.
88. Inhale and press up to standing.
89. Exhale and jump or step your feet together.
90. Inhale and reach your arms up overhead.
91. Exhale and fold forward.
92. Inhale and rise back up to standing.
93. Exhale and step or jump your feet 3-4 feet apart.
94. Inhale and reach your arms up overhead.
95. Exhale and bend your knees, sending your hips down toward the ground.
96. Inhale and press up to standing.
97. Exhale and jump or step your feet together.
98. Inhale and reach your arms up overhead.
99. Exhale and fold forward.
100. Inhale and rise back up to standing.
Sports Yoga Sequence
for Athletes
There’s no question that yoga is a great way for athletes to improve their performance and prevent injuries. But which poses are best for athletes?
Here is a sports yoga sequence tailored specifically for athletes:
1. Downward Dog: This pose helps to lengthen and stretch the hamstrings and calves, while also strengthening the arms and legs.
2. Warrior I: This pose strengthens the thighs and ankles, and stretches the hip flexors.
3. Eagle Pose: This pose improves balance and strengthens the ankles and thighs.
4. Half Camel: This pose stretches the hip flexors and quads, and strengthens the back and abs.
5. Bridge Pose: This pose strengthens the glutes and hamstrings, and stretches the hip flexors.
6. Child’s Pose: This pose relaxes the body and mind, and stretches the hips, thighs, and ankles.
7. Corpse Pose: This pose relaxes the body and mind, and allows the athlete to recover after a strenuous workout.
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.
