Restorative Yoga Sequence Winter
Edition
Hello friends! We all know that winter can be tough. The days are shorter, the weather is colder, and we all just want to curl up under a blanket and hibernate. This can be especially tough for those of us who love to move and be active. But don’t worry, I’ve got the perfect solution for you – a restorative yoga sequence specifically designed for winter! This sequence will help you to relax and restore your body and mind, and will leave you feeling refreshed and energized for the winter ahead.
The sequence consists of five poses, which can be done in any order. For each pose, you will need a yoga mat, a blanket, and a bolster (or a stack of books). You can also use a strap, a block, and a pillow if you have them. Begin by setting up your props. Then, take a few deep breaths and slowly transition in to the first pose.
1. Seated Forward Bend (Paschimottanasana)
This pose is a great way to start your sequence. It stretches the hamstrings and the back of the body, and it is a great way to release any tension that you may be holding on to.
To do this pose, sit on your mat with your legs straight out in front of you. If you can’t sit with your legs straight, you can bend your knees slightly. Fold your torso over your legs, and reach for your toes. If you can’t reach your toes, you can reach for your shins or thighs. Hold the pose for 5-10 breaths, and then slowly release.
2. Child’s Pose (Balasana)
This pose is a great way to release tension in the hips and the lower back.
To do this pose, kneel on your mat with your big toes touching. Sit back on your heels, and reach your arms forward to rest your forehead on the floor. Hold the pose for 5-10 breaths, and then slowly release.
3. Supported Backbend (Sphinx Pose)
This pose is a great way to open up the chest and the front of the body. It is also a great way to release tension in the neck and the shoulders.
To do this pose, lie on your stomach on your mat. Place your elbows directly underneath your shoulders, and press your palms together. Gently lift your torso and your head up, and hold the pose for 5-10 breaths. If you feel any tension in your neck, you can keep your head down.
4. Supported Bridge Pose (Setu Bandha Sarvangasana)
This pose is a great way to open up the hips and the back of the body. It is also a great way to release tension in the neck and the shoulders.
To do this pose, lie on your back on your mat. Place your feet flat on the floor, with your heels close to your glutes. Press your feet into the floor, and lift your torso and your hips off the floor. Place a block, a strap, or your hands on your glutes, and hold the pose for 5-10 breaths.
5. Legs Up the Wall (Viparita Karani)
This pose is a great way to relax and restore the body and the mind.
To do this pose, sit on your mat with your back against a wall. Place your feet flat on the floor, and then lift your legs up the wall. Relax your arms by your sides, and hold the pose for 5-10 minutes.
Fun Gentle Yoga Sequence
for All Levels
If you are looking for a way to start your day, or to wind down after a long day, this yoga sequence is for you! It is gentle, and can be modified to fit all levels.
1. Start by standing at the front of your mat, and bringing your hands to prayer position in front of your heart. Take a deep breath in, and as you exhale, fold forward, keeping your spine long. If you can’t touch your toes, try to fold as deeply as you can.
2. Hold this pose for a few deep breaths, and then slowly rise back up to standing.
3. Next, take a big step back to plank pose. Make sure your shoulders are stacked over your wrists, and your hips are in line with your shoulders.
4. Hold plank for a few deep breaths, then lower down to your forearms.
5. Hold for a few deep breaths, then lower all the way down to the floor. Rest in child’s pose.
6. Come up to seated position, and extend your left leg straight out in front of you.
7. Bend your right knee, and place your right foot on your left thigh.
8. Reach your left arm up towards the sky, and twist your torso to the right.
9. Hold for a few deep breaths, then switch sides.
10. Finally, come into seated position with both legs straight out in front of you.
11. Reach your arms up towards the sky, and slowly lean back, until you are resting on your back.
12. Take a few deep breaths here, and then slowly come back up to seated position.
This yoga sequence is a great way to start your day, or to wind down after a long day. It is gentle, and can be modified to fit all levels.
Opening Sequence Yoga Class
Hello everyone! Welcome to our yoga class! We will be starting with a few basic stretches to limber up and get ready for the rest of the class.
If you have any injuries or medical conditions, please let me know before we begin, and we will modify the poses to accommodate you.
If this is your first yoga class, don’t worry! I will be guiding you through each pose and explaining how to do them correctly.
So let’s get started! We’ll begin with a few gentle stretches to warm up the body.
Moon Sequence Yoga Youtube
The moon sequence yoga youtube video is a great way to learn how to do the moon sequence yoga pose. The moon sequence yoga pose is a great way to improve your flexibility and strength. The moon sequence yoga youtube video is a great way to learn how to do the moon sequence yoga pose. The moon sequence yoga pose is a great way to improve your flexibility and strength.
Intermediate Iyengar Yoga Sequence
This sequence is designed for students who have some experience practicing Iyengar Yoga.
1. Seated Forward Bend (Paschimottanasana)
Start in a seated position with your legs stretched out in front of you. If you can, straighten your legs, but if not, keep them as close to straight as possible. hinge at your hips and fold forward, reaching for your toes. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
2. Half Camel (Ardha Ustrasana)
From Paschimottanasana, reach your hands back to grab your heels. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
3. Downward Dog (Adho Mukha Svanasana)
From Half Camel, tuck your toes and lift your hips up to Downward Dog. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
4. Child’s Pose (Balasana)
From Downward Dog, walk your hands forward and then fold your torso over your thighs. Rest your forehead on the floor and let your arms relax by your sides. Hold for 5-10 breaths.
5. Cat/Cow (Marjaryasana/Bitilasana)
Come back to all fours and then round your spine up to Cow Pose. Keep your head and neck relaxed. Hold for 5-10 breaths. Then, arch your spine back to Cat Pose, tucking your chin to your chest. Hold for 5-10 breaths.
6. Upward Dog (Urdhva Mukha Svanasana)
From Cat/Cow, walk your hands forward and lift your torso and hips up to Upward Dog. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
7. Downward Dog (Adho Mukha Svanasana)
From Upward Dog, tuck your toes and lift your hips up to Downward Dog. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
8. Standing Forward Bend (Uttanasana)
From Downward Dog, step your feet hip-width apart and fold forward, reaching for your toes. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
9. Triangle (Trikonasana)
From Standing Forward Bend, straighten your legs and reach your right hand to your right ankle or shin. Reach your left hand up to the sky, turning your torso to the right. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
10. Half Moon (Ardha Chandrasana)
From Triangle, reach your right hand up to the sky, and then reach your left hand to the ground. Keep your spine long and your neck relaxed. Look up at your right hand. Hold for 5-10 breaths.
11. Warrior III (Virabhadrasana III)
From Half Moon, bend your right knee and lift your right hand to your right ankle or shin. Reach your left hand up to the sky. Keep your spine long and your neck relaxed. Look up at your left hand. Hold for 5-10 breaths.
12. Child’s Pose (Balasana)
From Warrior III, walk your hands forward and then fold your torso over your thighs. Rest your forehead on the floor and let your arms relax by your sides. Hold for 5-10 breaths.
13. Cat/Cow (Marjaryasana/Bitilasana)
Come back to all fours and then round your spine up to Cow Pose. Keep your head and neck relaxed. Hold for 5-10 breaths. Then, arch your spine back to Cat Pose, tucking your chin to your chest. Hold for 5-10 breaths.
14. Downward Dog (Adho Mukha Svanasana)
From Cat/Cow, walk your hands forward and lift your torso and hips up to Downward Dog. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
15. Seated Forward Bend (Paschimottanasana)
From Downward Dog, step your feet hip-width apart and fold forward, reaching for your toes. Keep your spine long and your neck relaxed. Hold for 5-10 breaths.
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.
