Restorative Yoga Sequence No Props
Necessary
This sequence can be done without any props, making it perfect for when you’re on the go or traveling.
1. Child’s Pose (Balasana)
This pose is a great way to begin any sequence. It’s calming and relaxing, and it stretches the hips and thighs.
Come to a kneeling position. Bring your big toes together and sit back on your heels. Place your forehead on the floor and extend your arms out in front of you.
2. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and stretch the back.
Come to all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale and lift your gaze and your chest, and as you exhale, round your spine and tuck your chin. Reverse the motion, inhaling as you arch your back and look up, and exhaling as you tuck your chin and round your spine.
3. Downward-Facing Dog (Adho Mukha Svanasana)
This pose stretches the entire body and strengthens the arms and legs.
From all fours, press your palms into the floor and lift your hips up and back. Keep your knees slightly bent and your heels pressed down. Hold for 5-10 breaths.
4. Half Camel (Ardha Ustrasana)
This pose stretches the entire front of the body, including the chest, abdomen, and thighs.
From Downward-Facing Dog, press your palms into the floor and lift your hips up and back. Come into a kneeling position and extend your arms forward. Lean back, pressing your hips forward, and hold for 5-10 breaths.
5. Low Lunge (Anjaneyasana)
This pose stretches the hip flexors and quads.
From Downward-Facing Dog, step your right foot forward between your hands. Drop your left knee to the floor and extend your left thigh parallel to the floor. Keep your chest open and your gaze forward. Hold for 5-10 breaths, then switch sides.
6. Triangle Pose (Trikonasana)
This pose stretches the sides of the body and opens the hips.
From Low Lunge, extend your right arm straight up towards the ceiling. Reach your left hand towards the floor, and keep your hips squared to the front of the room. Hold for 5-10 breaths, then switch sides.
7. Seated Forward Bend (Paschimottanasana)
This pose stretches the hamstrings and lower back.
Sit on the floor with your legs straight out in front of you. Flex your feet and reach for your toes. If you can’t reach your toes, reach for your shins or ankles. Hold for 5-10 breaths.
8. Happy Baby Pose (Ananda Balasana)
This pose stretches the inner thighs and groin.
Lie on your back and hug your knees into your chest. Rock from side to side, and when you find a comfortable position, extend your legs out to the side and hold for 5-10 breaths.
9. Corpse Pose (Savasana)
This pose is a resting pose that allows you to relax and rejuvenate.
Lie on your back and extend your legs out straight. Allow your arms to fall to your sides, and let your entire body relax. Close your eyes and focus on your breath. Stay in this pose for 5-10 minutes.
Yoga Sequencing Ideas
When sequencing yoga classes, it is important to consider the goals of the class, the level of the students, and the time of the class.
If the goal of the class is to work on strength and flexibility, you might sequence poses that will challenge the students and help them to progress. If the goal is to relax and de-stress, you might choose more calming poses and sequences.
It is also important to consider the level of the students. If you are teaching a mixed level class, you might choose poses that are accessible to all students. If you are teaching a beginner’s class, you might choose basic poses and sequences.
Finally, it is important to consider the time of the class. If the class is short, you might choose a shorter sequence. If the class is long, you might choose a longer sequence.
Here are some ideas for yoga sequences:
Sequence for Strength and Flexibility
1. Sun Salutations
2. Downward Dog
3. Upward Dog
4. Triangle Pose
5. Half Camel
6. Warrior I
7. Warrior II
8. Reverse Warrior
9. Extended Triangle Pose
10. Half Moon Pose
11. Bridge Pose
12. Wheel Pose
Sequence for Relaxation and Stress Relief
1. Sun Salutations
2. Child’s Pose
3. Seated Forward Bend
4. Cat-Cow Pose
5. Downward Dog
6. Half Camel
7. Standing Forward Bend
8. Seated Twist
9. Corpse Pose
Full Moon Restorative Yoga Sequence
This sequence is designed to help you relax and restore during the full moon. The full moon is a time of release and letting go, and this sequence will help you to do just that.
1. Start by lying down in corpse pose (savasana), and let go of all your thoughts and worries.
2. Inhale and raise your arms overhead, then exhale and lower them to your sides.
3. Inhale and raise your left leg, then exhale and lower it.
4. Inhale and raise your right leg, then exhale and lower it.
5. Repeat steps 3 and 4 for a total of 8 times.
6. Now inhale and raise your left arm and right leg, then exhale and lower them.
7. Repeat step 6 for a total of 8 times.
8. Finally, lie in corpse pose and let go of all your thoughts and worries. Allow yourself to relax and restore during the full moon.
Opening Sequence Yoga
is an ancient art and one of the six orthodox schools of Hindu philosophy. It is a physical, mental, and spiritual practice that originated in India. The goal of Yoga is to unite the body, mind, and spirit. There are many different styles and types of Yoga. The most popular type of Yoga in the United States is Hatha Yoga. Hatha Yoga is a gentle form of Yoga that is perfect for beginners. In Hatha Yoga, the poses are held for a longer period of time than in other styles of Yoga. This allows you to focus on your breath and connect with your body. The poses are also a great way to stretch and strengthen your body. Yoga is a great way to improve your overall health and well-being. It can help you lose weight, reduce stress, and improve your flexibility and strength. Yoga is also a great way to improve your concentration and focus.
Summertime Yoga Sequence
Summertime is the perfect time to enjoy the outdoors and get your yoga practice in. This sequence will help you to open up your body and find some balance.
1. Sun Salutations: Start your practice with a few rounds of sun salutations to get your blood flowing.
2. Downward Dog: Come into down dog and hold for a few seconds.
3. Upward Dog: From down dog, press your hips up to the sky and reach your arms out in front of you.
4. Warrior I: Step your right foot forward into a warrior I pose.
5. Warrior II: Turn your left foot out and reach your arms out to the sides.
6. Triangle: Hold warrior II and then reach your arm out to the side and down to the floor.
7. Half Camel: From triangle, reach your arm up to the sky and then slowly lean back.
8. Child’s Pose: Come into child’s pose and hold for a few breaths.
9. Downward Dog: Come back into downward dog and hold for a few seconds.
10. Forward Bend: From downward dog, bend your knees and reach for your toes.
11. Half Camel: From forward bend, reach your arm up to the sky and then slowly lean back.
12. Mountain: Come back to standing and find a mountain pose.
13. Standing Forward Bend: From mountain, fold forward and reach for your toes.
14. Chair: Come into chair pose and hold for a few seconds.
15. Triangle: From chair, step your right foot forward into a triangle pose.
16. Half Camel: From triangle, reach your arm up to the sky and then slowly lean back.
17. Child’s Pose: Come into child’s pose and hold for a few breaths.
18. Downward Dog: Come back into downward dog and hold for a few seconds.
19. Camel: From downward dog, come into camel pose.
20. Corpse: Come into corpse pose and hold for a few minutes.
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.
