Restorative Yoga Sequence With Pillows Images
There’s something about the holidays that just makes everyone want to cozy up on the couch. With all the gatherings, cooking, and traveling, it’s no wonder we all feel a little bit exhausted by the time December 26th rolls around. If you’re looking for a way to relax and rejuvenate this holiday season, consider giving restorative yoga a try.
Restorative yoga is a gentle form of yoga that uses props like pillows, blankets, and bolsters to support the body in restful poses. This type of yoga is perfect for anyone who is looking for a way to relax and de-stress, especially during the busy holiday season.
If you’re new to restorative yoga, here’s a sequence of poses that you can try at home. Be sure to use plenty of props to make these poses comfortable and relaxing.
1. Seated Forward Bend
This pose is a great way to start your yoga practice. It’s a gentle inversion that helps to calm the mind and relieve tension in the neck and shoulders.
To do this pose, sit on the edge of a folded blanket and extend your legs in front of you. Reach for your toes and fold forward, keeping your spine long. If you can’t reach your toes, clasp your hands together and let your head hang down. Stay in this pose for 5-10 breaths.
2. Child’s Pose
Child’s pose is a restful pose that calms the mind and relaxes the body. It’s also a great way to release tension in the hips and lower back.
To do this pose, start in a kneeling position. Bring your big toes together and sit back on your heels. Extended your arms forward and rest your forehead on the floor. Stay in this pose for 5-10 breaths.
3. Supported Fish Pose
This pose is a great way to open up the chest and shoulders. It’s also a great pose for relieving stress and tension in the neck.
To do this pose, place a bolster or a few pillows in the center of your mat. Lie down on your back and place your head on the props. Bring your knees into your chest and let your legs fall open to the sides. Stay in this pose for 5-10 breaths.
4. Legs Up the Wall
This pose is a great way to relax the body and calm the mind. It’s also a great pose for relieving tension in the lower back.
To do this pose, sit down on the floor and scoot your body as close to the wall as possible. Lie down on your back and extend your legs up the wall. Relax in this pose for 5-10 minutes.
5. Reclining Bound Angle Pose
This pose is a great way to relax the body and mind. It’s also a great pose for relieving stress and tension in the hips and lower back.
To do this pose, lie down on your back and extend your legs out in front of you. Bring your knees into your chest and let your legs fall open to the sides. Place a bolster or a few pillows between your legs. Relax in this pose for 5-10 minutes.
6. Savasana
Savasana is a resting pose that allows the body and mind to relax and rejuvenate. It’s a great pose to do at the end of your yoga practice.
To do this pose, lie down on your back and extend your legs out in front of you. Rest your arms at your sides with your palms facing up. Close your eyes and relax in this pose for 5-10 minutes.
Sequences For Yoga Class Written Out
Sequences for yoga class written out can help you to better understand how a yoga class works and flows. They can also provide you with a sequence to follow if you are taking a yoga class for the first time.
The following yoga class sequence is written out in the order that it would typically be completed in a one-hour yoga class.
1. Sun Salutations
2. Standing poses
3. Backbends
4. Forward bends
5. Twists
6. Inversions
7. Seated poses
8. Pranayama
9. Savasana
Sun Salutations
The sun salutations are a sequence of poses that are traditionally done at the beginning of a yoga class. They are a great way to warm up the body and get the heart rate up. The sun salutations sequence is:
1. Standing at the top of your mat, inhale and reach your arms up to the sky.
2. Exhale and fold forward, keeping your spine long. Inhale and look up to the sky.
3. Exhale and fold forward again. Inhale and reach your arms up to the sky.
4. Exhale and step or jump back to plank pose.
5. Inhale and lower your chest to the floor.
6. Exhale and push back up to plank pose.
7. Inhale and step or jump your feet to the back of your mat.
8. Exhale and fold forward, keeping your spine long.
9. Inhale and look up to the sky.
10. Exhale and fold forward again.
11. Inhale and reach your arms up to the sky.
12. Exhale and fold forward one last time.
Standing poses
After the sun salutations, the next set of poses are typically standing poses. These poses help to build strength and stability in the body.
1. Mountain pose
2. Warrior I
3. Warrior II
4. Triangle pose
5. Half moon pose
6. Extended triangle pose
7. Revolved triangle pose
8. Chair pose
9. Goddess pose
10. Garuda mudra
Backbends
Backbends are a wonderful way to open up the spine and feel energized. They are typically done in the second half of a yoga class.
1. Cobra pose
2. Locust pose
3. Bow pose
4. Camel pose
5. Fish pose
Forward bends
Forward bends are a great way to calm the mind and stretch the hamstrings. They are typically done in the second half of a yoga class.
1. Child’s pose
2. Seated forward fold
3. Half Camel pose
4. Ragdoll pose
5. Pigeon pose
6. Supine hand-to-big-toe pose
7. Seated half lord of the fishes pose
Twists
Twists are a great way to detoxify the body and release tension in the spine. They are typically done in the second half of a yoga class.
1. Seated twist
2. Revolved chair pose
3. Twisted triangle pose
4. Half spinal twist
5. Revolved triangle pose
6. Garland pose
7. Twisted half lord of the fishes pose
Inversions
Inversions are a great way to challenge the body and increase energy. They are typically done in the second half of a yoga class.
1. Downward dog
2. Dolphin pose
3. Handstand
4. Headstand
5. Shoulderstand
Seated poses
The final set of poses in a yoga class are typically seated poses. These poses help to stretch the hips and lower back.
1. Sukhasana
2. Half lotus pose
3. Hero pose
4. Wide legged forward fold
5. Pashimottanasana
6. seated spinal twist
7. Bound angle pose
8. Happy baby pose
9. Corpse pose
Modified Closing Sequence Poses Yoga
has a closing sequence of poses, typically done in a seated or reclining position. This sequence is intended to release tension in the body and mind, and allow for a sense of peace and relaxation. The following poses are a modified version of the traditional closing sequence, and can be done by anyone, regardless of experience or level of flexibility.
To begin, sit in a comfortable position, with your spine straight and your eyes closed. Take a deep breath in, and as you exhale, let go of any tension or stress you may be feeling.
Next, bring your awareness to your feet. Flex your feet and toes, and then point them away from you. Hold for a few seconds, and then release.
Now, bring your attention to your ankles. Gently rotate them in a circular motion, first in one direction, and then in the other. Hold for a few seconds, and then release.
Next, focus on your knees. Bend them up and down, and then from side to side. Hold for a few seconds, and then release.
Moving on to your hips, rotate them in a clockwise direction, and then in a counterclockwise direction. Hold for a few seconds, and then release.
Now, bring your attention to your spine. Gently roll your head from side to side, and then up and down. Hold for a few seconds, and then release.
Finally, take a few deep breaths and relax. Stay in this position for as long as you like, and allow the peace and tranquility of yoga to wash over you.
Practice A Yoga Arm Balance Sequence
When it comes to arm balances, you need to focus on two things:
1) Strength
2) Balance
In order to build strength, you need to do plenty of arm balances in your practice. This will help you to develop the necessary muscle strength and stability to perform arm balances with ease.
In addition to strength, you also need to focus on balance. This means that you need to be able to balance your body weight evenly on both arms. One way to improve your balance is to practice arm balances on a balance beam or a wobble board.
The following yoga arm balance sequence will help you to improve your strength and balance.
1) Downward Dog
2) Half Camel
3) Half Moon
4) Warrior III
5) Half Plank
6) Crow
Power Yoga Sequence With Pictures
There are so many yoga sequences out there, it can be hard to know which one to choose. This power yoga sequence is a great place to start. It’s beginner-friendly and includes a variety of poses to work your entire body.
1. Start in Downward Dog.
2. Step your left foot forward into a lunge, and reach your right arm up to the ceiling.
3. Hold for a few breaths, then switch sides.
4. From Downward Dog, curl your toes under and jump your feet up to your hands.
5. Land in a squat, then press up to standing.
6. Step your right foot forward into a lunge, and reach your left arm up to the ceiling.
7. Hold for a few breaths, then switch sides.
8. From Downward Dog, curl your toes under and jump your feet up to your hands.
9. Land in a squat, then press up to standing.
10. Bring your hands to your heart center and take a deep breath in.
11. Exhale and step or jump back to Downward Dog.
12. Repeat the sequence 2-3 times.
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.
