Restorative Yoga With Bolster Sequence
A bolster is a prop that is often used in restorative yoga poses. It can be helpful to support the body and create a sense of ease in the pose. The following sequence includes a few restorative poses that can be enjoyed with the help of a bolster.
Supine Twist:
This pose is excellent for stretching the back and releasing tension in the spine. Place a bolster or a few pillows lengthwise along your spine. Lie down on your back and slowly lower your knees to the right, while keeping your left shoulder on the floor. Hold for a few deep breaths, then switch sides.
Supported Child’s Pose:
This pose is a gentle inversion that can be soothing for the mind and body. Place a bolster or a few pillows in front of you. Kneel down, then sit back on your heels and place the bolster in front of you. Place your forehead on the bolster, then extend your arms out in front of you. Hold for a few deep breaths.
Sphinx Pose:
This pose is a great way to stretch the chest and open the heart. Place a bolster or a few pillows under your chest. Lie down on your stomach, then place the bolster or pillows under your chest. Rest your forehead on the floor, then relax your arms by your sides. Hold for a few deep breaths.
Puppy Pose:
This pose is a great way to stretch the back and release tension in the neck and shoulders. Place a bolster or a few pillows behind you. Come down onto your hands and knees, then place the bolster or pillows behind you. Rest your forehead on the bolster or pillows, then relax your neck and shoulders. Hold for a few deep breaths.
Corpse Pose:
This pose is the perfect way to end your yoga practice. Place a bolster or a few pillows lengthwise along your spine. Lie down on your back and slowly lower your knees to the right, while keeping your left shoulder on the floor. Hold for a few deep breaths, then switch sides.
Full Moon Yoga Sequence Youtube
The moon is a powerful symbol in yoga and in life. The phases of the moon remind us of the natural rhythms of life. As the moon waxes and wanes, we experience the ebb and flow of energy. The full moon is a time of culmination and abundance. It is a time to celebrate and to release what no longer serves us.
The full moon yoga sequence is designed to help you release what is no longer serving you and to celebrate all that you have accomplished. The sequence begins with a flow to open the body and to awaken the senses. You will then move into a series of poses designed to release tension and to open the heart. The sequence ends with a pose to celebrate abundance and to release any blocks to receiving.
The full moon yoga sequence is a great way to celebrate the full moon and to connect with the natural rhythms of life.
Iyengar Yoga Pranayama Sequence
The following yoga pranayama sequence is designed to help you open your heart and lungs, increase your energy and vitality, and experience deeper states of relaxation and peace.
1. Sit in a comfortable position with your spine straight. Close your eyes and take a few deep breaths, inhaling and exhaling slowly and deeply.
2. Inhale and raise your arms overhead, then exhale and lower them to your sides.
3. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
4. Inhale and raise your arms overhead, then exhale and lower them to your sides.
5. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
6. Inhale and raise your arms overhead, then exhale and lower them to your sides.
7. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
8. Inhale and raise your arms overhead, then exhale and lower them to your sides.
9. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
10. Inhale and raise your arms overhead, then exhale and lower them to your sides.
11. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
12. Inhale and raise your arms overhead, then exhale and lower them to your sides.
13. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
14. Inhale and raise your arms overhead, then exhale and lower them to your sides.
15. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
16. Inhale and raise your arms overhead, then exhale and lower them to your sides.
17. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
18. Inhale and raise your arms overhead, then exhale and lower them to your sides.
19. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
20. Inhale and raise your arms overhead, then exhale and lower them to your sides.
21. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
22. Inhale and raise your arms overhead, then exhale and lower them to your sides.
23. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
24. Inhale and raise your arms overhead, then exhale and lower them to your sides.
25. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
26. Inhale and raise your arms overhead, then exhale and lower them to your sides.
27. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
28. Inhale and raise your arms overhead, then exhale and lower them to your sides.
29. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
30. Inhale and raise your arms overhead, then exhale and lower them to your sides.
31. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
32. Inhale and raise your arms overhead, then exhale and lower them to your sides.
33. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
34. Inhale and raise your arms overhead, then exhale and lower them to your sides.
35. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
36. Inhale and raise your arms overhead, then exhale and lower them to your sides.
37. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
38. Inhale and raise your arms overhead, then exhale and lower them to your sides.
39. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
40. Inhale and raise your arms overhead, then exhale and lower them to your sides.
41. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
42. Inhale and raise your arms overhead, then exhale and lower them to your sides.
43. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
44. Inhale and raise your arms overhead, then exhale and lower them to your sides.
45. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
46. Inhale and raise your arms overhead, then exhale and lower them to your sides.
47. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
48. Inhale and raise your arms overhead, then exhale and lower them to your sides.
49. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
50. Inhale and raise your arms overhead, then exhale and lower them to your sides.
51. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with your right arm, then exhale and reach down with your left arm.
52. Inhale and raise your arms overhead, then exhale and lower them to your sides.
53. Inhale and reach up with your left arm, then exhale and reach down with your right arm. Inhale and reach up with
Skillful Yoga Sequencing
can help prevent and heal injuries.
Sequencing is the order and way in which poses are practiced in a yoga class. When sequencing poses, there are a few things to consider. The first is the order of poses. Poses should be practiced in the order that they are listed in the poses section of the class. This is because the poses are designed to work together to create a sequence that will help you achieve the goals of the class.
The second consideration is the type of pose. Poses can be grouped into three categories: warm-ups, standing poses, and seated poses. Warm-ups are poses that help you get ready for your practice. Standing poses are poses that are done while standing. Seated poses are poses that are done while sitting.
The third consideration is the level of the pose. Poses can be grouped into three levels: beginner, intermediate, and advanced. Beginner poses are poses that are easy to do and are good for beginners. Intermediate poses are poses that are a little more challenging than beginner poses. Advanced poses are poses that are more challenging than intermediate poses and are not recommended for beginners.
When sequencing a yoga class, it is important to consider the order of poses, the type of pose, and the level of the pose. The following sequence is a basic beginner sequence that is good for beginners.
Warm-Up:
1. Sun Salutations
2. Cat-Cow Pose
3. Downward-Facing Dog
Standing Poses:
4. Mountain Pose
5. Warrior I Pose
6. Warrior II Pose
7. Reverse Warrior Pose
8. Triangle Pose
9. Extended Triangle Pose
10. Half Moon Pose
Seated Poses:
11. Child’s Pose
12. Seated Forward Bend
13. Seated Twist
14. Camel Pose
15. Fish Pose
Spring Power Yoga Sequence
by: Ashley
The following yoga sequence is perfect for springtime, when the weather is starting to warm up and we begin to feel more energetic. The sequence includes poses that open the hips and chest, and it finishes with a nice long relaxation pose.
1. Warm up with a few rounds of Sun Salutations.
2. Moving on to the main sequence, start in Downward Dog. From Downward Dog, step your right foot forward in between your hands, and come into a low lunge.
3. From the low lunge, reach your right arm up to the sky and your left arm down by your side. Hold for a few breaths, then switch sides.
4. From the low lunge, come up to standing and reach your arms up to the sky.
5. Next, come into a wide-legged standing forward fold.
6. From the wide-legged forward fold, reach your arms up to the sky and then fold forward.
7. Then, come into a standing Half Camel pose.
8. From the Half Camel, fold forward into a Standing Forward Fold.
9. From the Standing Forward Fold, step your left foot back into a low lunge.
10. From the low lunge, reach your left arm up to the sky and your right arm down by your side. Hold for a few breaths, then switch sides.
11. From the low lunge, come up to standing and reach your arms up to the sky.
12. Finally, come into a relaxing Child’s Pose. Stay here for a few minutes, then slowly come back to seated.
The yoga sequence above is a great way to open up the hips and chest in preparation for the spring season. The poses are gentle and relaxing, and they can be done by people of all levels of experience. So give it a try the next time you feel like you need a little energizing spring yoga!
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.
