Restorative Yoga Sequence Hour
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1. Come to seated position with a bolster or pillow behind you for support. If you need more support, place a block or folded blanket under your sit bones.
2. Place a bolster or pillow in front of you and lie down on your back. Bend your knees and place your feet on the bolster, with your hips and spine in line.
3. Close your eyes and soften your belly. Stay here for 5-10 deep breaths.
4. Slide your feet down the bolster and come to a seated position.
5. Place your bolster or pillow in front of you and lie down on your back. Bend your knees and place your feet on the bolster, with your hips and spine in line.
6. Close your eyes and soften your belly. Stay here for 5-10 deep breaths.
7. Slide your feet down the bolster and come to a seated position.
8. Take a few deep breaths and slowly come to standing.
Full Moon Yoga Class Sequence
Welcome to the full moon yoga class! We will be starting with a few sun salutations to warm up the body. Then we will move on to the main sequence. The sequence is designed to open up the hips and heart, and to allow us to connect with the energy of the full moon.
We will begin with a few standing poses to open up the hips. Standing pigeon pose is a great way to open up the hips and the groin. It can be a little challenging, so feel free to take it slow. Warrior III is another great pose to open up the hips. It can be a little challenging as well, so take it slow and make sure to maintain proper alignment.
Next, we will move on to some hip openers on the floor. Pigeon pose is a great pose to open up the hips and the groin. It can be a little challenging, so feel free to take it slow. Half lord of the fishes pose is also a great hip opener. It can be a little challenging, so take it slow and make sure to maintain proper alignment.
Finally, we will move on to some poses that allow us to connect with the energy of the full moon. Child’s pose is a great pose to relax the body and mind. It can also be a great way to connect with the energy of the moon. Crescent moon pose is another great pose to connect with the energy of the moon. It can be a little challenging, so take it slow and make sure to maintain proper alignment.
Thank you for joining us for the full moon yoga class!
Short Sequence Of Overall Yoga Poses
The following poses are a sequence that can be done to warm up the body, or as a complete yoga practice. Remember to always listen to your own body, and don’t push yourself too hard. If any of the poses cause discomfort, stop doing them and consult with a yoga teacher.
Mountain Pose
Tadasana is the basis for all standing poses. Start in mountain pose with your feet together and your arms at your sides.
Spread your toes and press down through all four corners of each foot.
Engage your quadriceps and glutes to lift your kneecaps and draw your inner thighs toward each other.
Tuck your tailbone downward and press your pubis toward your navel.
Lift your sternum and broaden your collarbones.
With an inhalation, extend your arms overhead.
With an exhalation, relax your arms by your sides.
Warrior I
From mountain pose, step your left foot back about 3 feet and turn your left heel out so the toes point to the right.
Bend your right knee over your ankle so the thigh is parallel to the floor.
Extend your arms out to the sides, parallel to the floor.
Look over your right hand.
Hold for 5 breaths, then repeat on the other side.
Warrior II
From warrior I, extend your arms out to the sides and turn your left foot so the toes point to the right.
Bend your right knee over your ankle so the thigh is parallel to the floor.
Extend your left arm straight out to the side and turn your head to look over your left hand.
Hold for 5 breaths, then repeat on the other side.
Extended Triangle
From warrior II, extend your right arm straight out to the side and turn your head to look over your right hand.
Bend your left knee over your ankle so the thigh is parallel to the floor.
Reach your left hand down toward the floor, keeping your spine long.
Hold for 5 breaths, then repeat on the other side.
Downward-Facing Dog
From warrior II, extend your right arm straight out to the side and turn your head to look over your right hand.
Bend your left knee over your ankle so the thigh is parallel to the floor.
Reach your left hand down toward the floor, keeping your spine long.
Press your hips up and back, and extend your heels toward the floor.
Hold for 5 breaths.
Child’s Pose
From downward-facing dog, release your hands and knees and sit back on your heels.
Extend your arms out in front of you, parallel to the floor.
Fold forward from the hips, extending your torso over your thighs.
Rest your forehead on the floor, or extend your arms further forward.
Hold for 5 breaths.
Camel Pose
From child’s pose, extend your arms forward and press your hips up and back to lift your torso.
Rest your hands on your lower back, with your fingers pointing down.
Press your hips forward and arch your back, extending your chest toward the ceiling.
Hold for 5 breaths.
Cat-Cow Pose
From camel pose, release your hands and knees and sit back on your heels.
Extend your arms out in front of you, parallel to the floor.
Fold forward from the hips, extending your torso over your thighs.
Rest your forehead on the floor, or extend your arms further forward.
Hold for 5 breaths.
Cow Face Pose
From cat-cow pose, come to all fours.
Cross your left ankle over your right knee and press your left knee into the floor.
Extend your right arm forward and reach your left hand back, palm up.
Look forward and hold for 5 breaths.
Switch sides and repeat.
Svadhisthana Chakra Yoga Sequence
The Svadhisthana Chakra is located in the sacrum region and is responsible for our creativity, sexual energy, and emotions. When this chakra is balanced, we feel confident and secure in our own skin. We are able to express our feelings and creativity in a healthy way, and we feel sexually satisfied.
When the Svadhisthana Chakra is out of balance, we may feel insecure, shy, or embarrassed. We may have difficulty expressing our feelings, or be sexually inhibited. We may also experience emotional volatility, such as mood swings or uncontrollable anger.
To balance the Svadhisthana Chakra, we can practice a yoga sequence that focuses on the sacrum region. This sequence includes poses that open the hips and stretch the lower back. It also includes a meditation that focuses on the sacrum region.
The following yoga sequence can be practiced daily or whenever you feel the need to balance your Svadhisthana Chakra.
1. Child’s Pose (Balasana)
Child’s Pose is a basic yoga pose that is beneficial for the sacrum region. It stretches the lower back and hips, and helps to calm the mind.
To perform Child’s Pose, start on your hands and knees. Bring your big toes together, and sit your hips back towards your heels. Extend your arms forward and lower your forehead to the floor. Relax your body and breathe deeply for a few minutes.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
Cat-Cow Pose is a yoga pose that alternates between a cow pose and a cat pose. It is a great pose for stretching the lower back and spine.
To perform Cat-Cow Pose, start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and lift your chest up and arch your back, like a cow. Exhale and press your bellybutton down as you tuck your chin and round your back, like a cat. Continue to move between these two poses, breathing deeply for a few minutes.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a yoga pose that stretches the spine, hips, and hamstrings. It also strengthens the arms and legs.
To perform Downward-Facing Dog, start in Tabletop Position. Place your palms flat on the floor, and tuck your toes under. Inhale and lift your hips up and back, extending your spine and legs. Keep your head hanging down, and relax your shoulders. Hold for a few breaths, then exhale and release back to Tabletop Position.
4. Triangle Pose (Trikonasana)
Triangle Pose is a yoga pose that stretches the hips, hamstrings, and chest. It also strengthens the legs and arms.
To perform Triangle Pose, start in a standing position with your feet hip-width apart. Turn your left foot out 90 degrees and your right foot in slightly. Extend your arms out to the sides and hinge at your hips to lean towards your left hand. Keep your back straight and your head hanging down. Hold for a few breaths, then release and repeat on the other side.
5. Bridge Pose (Setu Bandha Sarvangasana)
Bridge Pose is a yoga pose that stretches the spine, hips, and chest. It also strengthens the legs and arms.
To perform Bridge Pose, start in a lying position with your feet flat on the floor and your knees bent. Place your arms by your sides with your palms flat on the floor. Inhale and lift your torso and hips off the floor, extending your spine. Keep your head and shoulders on the floor. Hold for a few breaths, then exhale and release back to the starting position.
6. Corpse Pose (Savasana)
Corpse Pose is a yoga pose that is beneficial for the sacrum region. It relaxes the mind and body, and allows you to focus on your breath.
To perform Corpse Pose, start in a lying position with your feet flat on the floor and your knees bent. Place your arms by your sides with your palms flat on the floor. Close your eyes and relax your body. Focus on your breath and hold for a few minutes.
Primary Sequence Yoga
is a form of yoga that is based on a system of postures (asanas) and breath work (pranayama). The practice is designed to purify and energize the body, and to calm and focus the mind. The postures are arranged in a specific sequence that is designed to open the body and to prepare it for deeper spiritual practice.
The practice of Primary Sequence Yoga is based on the teachings of B.K.S. Iyengar, who is considered one of the foremost yoga teachers in the world. Iyengar developed this system of yoga in the 1940s, and it has become one of the most popular forms of yoga practiced today.
The sequence of postures in Primary Sequence Yoga is designed to open the body and to prepare it for deeper spiritual practice. The practice begins with a series of standing postures, which help to open the hips and the chest. Next, the practice moves on to a series of backbends, which open the spine and help to increase the flow of energy through the body. The sequence then moves on to a series of seated postures, which help to calm the mind and to open the hips and the chest. Finally, the practice ends with a series of inversions, which help to calm the mind and to energize the body.
The practice of Primary Sequence Yoga is a great way to improve your overall health and well-being. The postures help to open the body and to increase the flow of energy through the body. The practice also helps to calm the mind and to focus the mind. If you are looking for a way to improve your health and well-being, then Primary Sequence Yoga is the perfect choice for you.
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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.
