Restorative Yoga Sequence Script
This sequence is designed to help you relax and restore your body and mind.
1. Start by lying on your back with your legs and arms extended.
2. Take a deep breath in and as you exhale, allow your body to relax completely.
3. Close your eyes and focus on your breath.
4. Inhale and exhale slowly and deeply, letting go of all stress and tension.
5. When you’re ready, begin the sequence.
1. Hug your knees into your chest.
2. Rock gently from side to side.
3. Place your feet flat on the ground and extend your legs straight out.
4. Reach your arms overhead and clasp your hands together.
5. Stretch your body long and hold for a few deep breaths.
6. Release your hands and let your arms fall to your sides.
7. Bring your knees back into your chest and hug them close.
8. Rock gently from side to side.
9. Extend your legs and arms out once again.
10. Reach your arms overhead and clasp your hands together.
11. Stretch your body long and hold for a few deep breaths.
12. Release your hands and let your arms fall to your sides.
13. Bring your knees back into your chest and hug them close.
14. Rock gently from side to side.
15. Place your feet flat on the ground and extend your legs straight out.
16. Reach your arms overhead and clasp your hands together.
17. Stretch your body long and hold for a few deep breaths.
18. Release your hands and let your arms fall to your sides.
19. Bring your knees back into your chest and hug them close.
20. Rock gently from side to side.
21. Extend your legs and arms out once again.
22. Reach your arms overhead and clasp your hands together.
23. Stretch your body long and hold for a few deep breaths.
24. Release your hands and let your arms fall to your sides.
25. Bring your knees back into your chest and hug them close.
26. Rock gently from side to side.
27. Place your feet flat on the ground and extend your legs straight out.
28. Reach your arms overhead and clasp your hands together.
29. Stretch your body long and hold for a few deep breaths.
30. Release your hands and let your arms fall to your sides.
31. Bring your knees back into your chest and hug them close.
32. Rock gently from side to side.
33. Extend your legs and arms out once again.
34. Reach your arms overhead and clasp your hands together.
35. Stretch your body long and hold for a few deep breaths.
36. Release your hands and let your arms fall to your sides.
37. Bring your knees back into your chest and hug them close.
38. Rock gently from side to side.
39. Place your feet flat on the ground and extend your legs straight out.
40. Reach your arms overhead and clasp your hands together.
41. Stretch your body long and hold for a few deep breaths.
42. Release your hands and let your arms fall to your sides.
43. Bring your knees back into your chest and hug them close.
44. Rock gently from side to side.
45. Extend your legs and arms out once again.
46. Reach your arms overhead and clasp your hands together.
47. Stretch your body long and hold for a few deep breaths.
48. Release your hands and let your arms fall to your sides.
49. Bring your knees back into your chest and hug them close.
50. Rock gently from side to side.
51. Place your feet flat on the ground and extend your legs straight out.
52. Reach your arms overhead and clasp your hands together.
53. Stretch your body long and hold for a few deep breaths.
54. Release your hands and let your arms fall to your sides.
55. Bring your knees back into your chest and hug them close.
56. Rock gently from side to side.
57. Extend your legs and arms out once again.
58. Reach your arms overhead and clasp your hands together.
59. Stretch your body long and hold for a few deep breaths.
60. Release your hands and let your arms fall to your sides.
61. Bring your knees back into your chest and hug them close.
62. Rock gently from side to side.
63. Place your feet flat on the ground and extend your legs straight out.
64. Reach your arms overhead and clasp your hands together.
65. Stretch your body long and hold for a few deep breaths.
66. Release your hands and let your arms fall to your sides.
67. Bring your knees back into your chest and hug them close.
68. Rock gently from side to side.
69. Extend your legs and arms out once again.
70. Reach your arms overhead and clasp your hands together.
71. Stretch your body long and hold for a few deep breaths.
72. Release your hands and let your arms fall to your sides.
73. Bring your knees back into your chest and hug them close.
74. Rock gently from side to side.
75. Place your feet flat on the ground and extend your legs straight out.
76. Reach your arms overhead and clasp your hands together.
77. Stretch your body long and hold for a few deep breaths.
78. Release your hands and let your arms fall to your sides.
79. Bring your knees back into your chest and hug them close.
80. Rock gently from side to side.
81. Extend your legs and arms out once again.
82. Reach your arms overhead and clasp your hands together.
83. Stretch your body long and hold for a few deep breaths.
84. Release your hands and let your arms fall to your sides.
85. Bring your knees back into your chest and hug them close.
86. Rock gently from side to side.
87. Place your feet flat on the ground and extend your legs straight out.
88. Reach your arms overhead and clasp your hands together.
89. Stretch your body long and hold for a few deep breaths.
90. Release your hands and let your arms fall to your sides.
91. Bring your knees back into your chest and hug them close.
92. Rock gently from side to side.
93. Extend your legs and arms out once again.
94. Reach your arms overhead and clasp your hands together.
95. Stretch your body long and hold for a few deep breaths.
96. Release your hands and let your arms fall to your sides.
97. Bring your knees back into your chest and hug them close.
98. Rock gently from side to side.
99. Place your feet flat on the ground and extend your legs straight out.
100. Reach your arms overhead and clasp your hands together.
101. Stretch your body long and hold for a few deep breaths.
102. Release your hands and let your arms fall to your sides.
103. Bring your knees back into your chest and hug them close.
104. Rock gently from side to side.
105. Extend your legs and arms out once again.
106. Reach your arms overhead and clasp your hands together.
107. Stretch your body long and hold for a few deep breaths.
108. Release your hands and let your arms fall to your sides.
109. Bring your knees back into your chest and hug them close.
110. Rock gently from side to side.
111. Place your feet flat on the ground and extend your legs straight out.
112. Reach your arms overhead and clasp your hands together.
113. Stretch your body long and hold for a few deep breaths.
114. Release your hands and let your arms fall to your sides.
115. Bring your knees back into your chest and hug them close.
116. Rock gently from side to side.
117. Extend your legs and arms out once again.
118. Reach your arms overhead and clasp your hands together.
119. Stretch your body long and hold for a few deep breaths.
120. Release your hands and let your arms fall to your sides.
121. Bring your knees back into your chest and hug them close.
122. Rock gently from side to side.
123.
Open Heart Sequence Yin Yoga
is a quiet and introspective practice that emphasizes the breath and the connection between the mind, body and spirit. Yin Yoga is a practice that is all about slowing down. It is a practice that is focused on the connective tissues of the body- the tendons, ligaments and fascia. In a Yin Yoga class, we hold poses for 3-5 minutes, allowing the body to open and release.
The practice of Yin Yoga is based on the Taoist principle of yin and yang. Yin is the principle of stillness, darkness and calm. Yang is the principle of movement, light and energy. In order for the body to be healthy and in balance, we need to have both yin and yang. In our lives, we often focus on the yang- the doing, the moving, the action. We often forget about the yin- the being, the resting, the being in the moment. Yin Yoga is a way to bring balance to our lives. It is a way to connect with our inner selves and to find stillness in the midst of chaos.
The practice of Yin Yoga is also based on the philosophy of Taoism that everything is connected. We are all connected to each other and to the universe. When we practice Yin Yoga, we are connecting to our own bodies and to the energy of the universe. We are slowing down and opening up, allowing ourselves to be in the moment.
In a world that is constantly moving, Yin Yoga is a way to find stillness and peace. It is a way to connect with our inner selves and to find balance in our lives.
Sample Iyengar Yoga Sequence
When most people think of yoga, they think of poses like downward dog and warrior. While these poses are a part of the yoga practice, they are not the only poses. In order to get the most out of your yoga practice, it is important to include a variety of poses.
One of the most popular types of yoga is Iyengar yoga. Named for its founder, B.K.S. Iyengar, Iyengar yoga is a type of yoga that focuses on proper alignment and precision. This type of yoga is perfect for those who are new to yoga, as well as those who have been practicing for years.
If you are looking to add some Iyengar yoga poses to your practice, here is a sequence that you can try:
1. Mountain pose
Mountain pose is the foundation of any yoga practice. This pose helps to improve posture and alignment.
2. Downward dog
Downward dog is a great pose to open up the shoulders and chest. It also helps to stretch the hamstrings and calves.
3. Half Camel
Half Camel is a great pose to stretch the chest and open up the hips.
4. Triangle pose
Triangle pose is a great pose for improving balance and flexibility.
5. Half Moon pose
Half Moon pose is a challenging pose that helps to improve balance and flexibility.
6. Bridge pose
Bridge pose is a great pose to stretch the hamstrings and chest.
7. Corpse pose
Corpse pose is a great way to end your yoga practice. This pose helps to relax the body and mind.
Hatha Yoga Forwad Bend Sequence
This sequence is designed to open up the chest and shoulders, and to improve spinal flexibility.
1. Start in Downward Dog. Inhale and lift your right leg high in the air, then exhale and lower it to the floor.
2. Inhale and lift your left leg high in the air, then exhale and lower it to the floor.
3. Step your right foot forward between your hands, and lower your left knee to the floor.
4. Inhale and lift your torso up, then exhale and fold forward, extending your arms out in front of you.
5. Hold for a few breaths, then inhale and slowly rise back up.
6. Step your left foot forward between your hands, and lower your right knee to the floor.
7. Inhale and lift your torso up, then exhale and fold forward, extending your arms out in front of you.
8. Hold for a few breaths, then inhale and slowly rise back up.
9. Return to Downward Dog.
Hatha Yoga Sequence For Heart Opening
The heart chakra is located in the center of the chest and is associated with love, compassion, and forgiveness. When this chakra is open, we are able to give and receive love freely. A hatha yoga sequence that can help open the heart chakra is as follows:
1. Begin in a comfortable seated position.
2. Inhale and reach your arms up overhead.
3. Exhale and fold forward, keeping your spine long.
4. Inhale and rise back to seated.
5. Reach your arms out to the sides and inhale.
6. Exhale and fold forward, keeping your spine long.
7. Inhale and rise back to seated.
8. Reach your arms out to the sides and clasp your hands behind your back.
9. Inhale and lift your chest upward.
10. Exhale and fold forward.
11. Inhale and rise back to seated.
12. Repeat steps 5-11 two more times.
