Restroative Yoga Workshop Sequence
1. Corpse pose (Savasana)
Lie down on your back with your legs and feet slightly apart, and your arms by your sides with your palms up. Close your eyes and let your body relax. Stay in this pose for 3-5 minutes.
2. Cat-cow pose (Marjaryasana-Bitilasana)
Start on all fours with your hands directly below your shoulders and your knees directly below your hips. Inhale, and as you exhale, round your spine and tuck your chin toward your chest. Inhale and look up, arching your back and raising your head and tailbone toward the ceiling. Reverse the sequence, exhaling and rounding your spine as you drop your head and tailbone. Do 10-15 repetitions.
3. Child’s pose (Balasana)
Kneel on the floor with your big toes touching, and sit on your heels. Spread your knees apart and bring your torso forward between your thighs. Rest your forehead on the floor, place your hands on the floor beside your hips, and extend your arms forward. Hold for 2-5 minutes.
4. Downward-facing dog pose (Adho Mukha Svanasana)
Start in plank pose. Shift your weight forward and press your palms firmly into the floor. Lift your hips and straighten your legs, coming into Downward-facing dog pose. Keep your head between your arms, lengthen your spine, and press your heels toward the floor. Hold for 5-10 breaths.
5. Chair pose (Utkatasana)
Stand with your feet hip-width apart and your hands on your hips. Inhale and lift your heels, coming into a low squat with your thighs parallel to the floor. Keep your spine long and your chest open. Hold for 5-10 breaths.
6. Warrior I pose (Virabhadrasana I)
Stand with your feet hip-width apart and your arms at your sides. Turn your left foot out 90 degrees and your right foot in about 45 degrees. Bend your left knee and lift your right arm up. Look up at your right hand. Hold for 5-10 breaths. Repeat on the other side.
7. Warrior II pose (Virabhadrasana II)
From Warrior I pose, extend your right arm and turn your torso to the right, looking over your right hand. Bend your right knee and sink down into a lunge. Keep your hips squared to the front of the room and your shoulders stacked over your hips. Hold for 5-10 breaths. Repeat on the other side.
8. Triangle pose (Trikonasana)
Stand with your feet 3-4 feet apart and turn your right toes out 90 degrees and your left toes in about 45 degrees. Extend your arms out to the sides, parallel to the floor. Bend your right knee and lean to the right, extending your left arm toward the floor. Keep your hips facing the front of the room and your shoulders stacked over your hips. Hold for 5-10 breaths. Repeat on the other side.
9. Bridge pose (Setu Bandhasana)
Lie down on your back with your feet flat on the floor and your knees bent. Place your feet hip-width apart and press firmly into your heels. Inhale and lift your hips, pressing your pubic bone into the floor. Keep your shoulders and neck relaxed. Hold for 5-10 breaths.
10. Seated forward fold (Pashimottanasana)
Sit on the floor with your legs straight out in front of you. Bend your knees and fold your torso forward, bringing your forehead to your knees. Reach for your ankles or extend your arms forward. Hold for 2-5 minutes.
Power Yoga Sequences For Teachers
The yoga class is an hour long. The first 30 minutes are devoted to asanas (poses) and the last 30 minutes are devoted to pranayama (breath work) and meditation.
1) Sun Salutations
The sun salutations are a series of poses that are designed to warm up the body. They are also a great way to start the class.
2) Standing Poses
The standing poses are a series of poses that are designed to strengthen and lengthen the body.
3) Forward Bends
The forward bends are a series of poses that are designed to stretch the body.
4) Twists
The twists are a series of poses that are designed to stretch and tone the body.
5) Backbends
The backbends are a series of poses that are designed to open the body and strengthen the spine.
6) Balancing Poses
The balancing poses are a series of poses that are designed to improve balance and concentration.
7) Inversions
The inversions are a series of poses that are designed to improve circulation and strengthen the body.
Restorative Yoga Sequence Iyengar
This sequence is designed to help improve your posture and relieve tension in your neck and shoulders.
1. Begin by sitting in a comfortable position with your spine straight.
2. Take a deep breath in and as you exhale, slowly drop your chin to your chest.
3. Hold for a few seconds, then take a deep breath in and lift your chin back up to the sky.
4. Repeat this several times.
5. Next, sit up tall and extend your right arm out to the side.
6. Bend your elbow and let your hand fall behind your head.
7. Gently pull your elbow towards your head until you feel a stretch in your shoulder.
8. Hold for a few seconds, then switch sides.
9. Finally, sit up tall and clasp your hands behind your back.
10. Gently pull your hands towards your back until you feel a stretch in your neck.
11. Hold for a few seconds, then release.
12. Repeat the entire sequence a few times.
Gokul Yoga Sequence
The Gokul Yoga sequence is a sequence of yoga poses designed to open the hips and heart. The sequence is named for Gokul, the birthplace of Lord Krishna, who is often associated with love and joy. The sequence is a great way to start your day, or to add a little extra love and joy to your practice.
The sequence begins with a few simple poses to warm up the body. Then, we move into the hip openers. The hips are a key area for releasing tension and blocked energy. The final poses in the sequence open the heart and allow us to feel the love and joy that Gokul represents.
The Gokul Yoga sequence is a great way to start your day, or to add a little extra love and joy to your practice. The sequence begins with a few simple poses to warm up the body. Then, we move into the hip openers. The hips are a key area for releasing tension and blocked energy. The final poses in the sequence open the heart and allow us to feel the love and joy that Gokul represents.
The Gokul Yoga sequence is a great way to start your day, or to add a little extra love and joy to your practice. The sequence begins with a few simple poses to warm up the body. Then, we move into the hip openers. The hips are a key area for releasing tension and blocked energy. The final poses in the sequence open the heart and allow us to feel the love and joy that Gokul represents.
The Gokul Yoga sequence is a great way to start your day, or to add a little extra love and joy to your practice. The sequence begins with a few simple poses to warm up the body. Then, we move into the hip openers. The hips are a key area for releasing tension and blocked energy. The final poses in the sequence open the heart and allow us to feel the love and joy that Gokul represents.
The Gokul Yoga sequence is a great way to start your day, or to add a little extra love and joy to your practice. The sequence begins with a few simple poses to warm up the body. Then, we move into the hip openers. The hips are a key area for releasing tension and blocked energy. The final poses in the sequence open the heart and allow us to feel the love and joy that Gokul represents.
Sequence Of Standing Yoga Poses
There are many benefits of practicing yoga, including improved flexibility, strength, and balance. But did you know that standing yoga poses also offer a host of other benefits?
When practiced regularly, standing yoga poses can help to improve your posture, increase your energy, and improve your overall sense of well-being. They can also help to improve your circulation and increase your range of motion.
Below is a sequence of five standing yoga poses that you can practice to help improve your overall health and well-being.
1. Mountain Pose
Mountain pose is the foundation for all standing poses. It is a simple pose that can be done by anyone, regardless of experience or age.
To perform mountain pose, stand with your feet together and your arms at your sides. Engage your abdominal muscles to draw your navel toward your spine. Press your feet firmly into the ground, and lift your chest and shoulders. Hold the pose for a few breaths, then release and repeat.
Mountain pose is a great pose to practice in the morning to help wake up your body and get your day started off on the right foot.
2. Warrior I Pose
Warrior I pose is a great pose for strengthening and toning your legs and glutes. It also helps to improve your balance and stability.
To perform warrior I pose, stand with your feet together and your arms at your sides. Step your left foot back about 3 feet, and turn your left foot so that it is pointing toward the front of the mat. Bend your left knee so that it is directly over your ankle, and raise your arms overhead. Hold the pose for a few breaths, then release and repeat on the other side.
3. Warrior II Pose
Warrior II pose is a great pose for strengthening and toning your legs, glutes, and upper body. It also helps to improve your balance and stability.
To perform warrior II pose, stand with your feet together and your arms at your sides. Step your left foot back about 3 feet, and turn your left foot so that it is pointing toward the front of the mat. Bend your left knee so that it is directly over your ankle, and raise your arms parallel to the floor. Hold the pose for a few breaths, then release and repeat on the other side.
4. Triangle Pose
Triangle pose is a great pose for improving your flexibility and range of motion. It also helps to improve your balance and stability.
To perform triangle pose, stand with your feet together and your arms at your sides. Step your left foot back about 3 feet, and turn your left foot so that it is pointing toward the front of the mat. Reach your left arm straight up toward the ceiling, and reach your right arm straight down toward the floor. Hold the pose for a few breaths, then release and repeat on the other side.
5. Half Moon Pose
Half moon pose is a great pose for improving your balance and stability. It also helps to improve your flexibility and range of motion.
To perform half moon pose, stand with your feet together and your arms at your sides. Step your left foot back about 3 feet, and turn your left foot so that it is pointing toward the front of the mat. Reach your left arm straight up toward the ceiling, and reach your right arm straight down toward the floor. Hold the pose for a few breaths, then release and repeat on the other side.
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.
